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  • Heidi Hoefler

Weekday Morning Meal Prep


Week day mornings can be hectic, especially with a family. Setting yourself up right to eat healthy first thing in the morning can positively affect the whole family.

Streamline your morning routine by meal prepping on the weekend and preparing some quick morning meal options to get your day started right.

Disclosure: Some of the links below may be affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.

If you have kids, invite them to help create a meal plan for the week. What are their favorite foods? Maybe they can be encouraged to try new foods. Depending on the age of your kids, you could even have them help with prepping a recipe to make. If your kids are younger possibly they can help wash the fruit or vegetable under running water and dry with a towel. I remember fondly when my mother would include me in the kitchen when she cooked or baked. I always enjoyed grocery shopping with her. Learning about the different fruits and vegetables she bought. How to know which is best to pick. Knowing your way around the kitchen and preparing healthy meals is an important life skill.

Need recipe ideas for special dietary needs? See how Real Plans* can make your meal planning easier. I love using this program to simplify my meal planning and find recipes that are paleo and gluten free.

Below is a quick and nutritious recipe you and your kids will enjoy.

Italian Sausage & Broccoli Egg Muffins

Ingredients:

  • 1 lb. Italian Sausage or other meat of choice

  • Note: Check out the Gluten Free Sausage Brand List from verywell.com if you follow a gluten-free diet.

  • Large Eggs

  • Note: Pastured eggs are best. See Demystify egg carton labeling at Pennyhorder.com.

  • 1 Cup Broccoli Florets

  • 1/2 Tbsp. Coconut or Olive Oil

  • 1/4 Cup Milk or Milk Alternative

  • Note: If you buy regular milk, look for milk from grass fed cows and is free of antibiotics and any added hormones. Check out the grass-fed dairies on Eatwild.com for a grass-fed dairy near you.

  • 1/2 tsp. Baking Powder

  • Note: If you follow a gluten free diet, be sure your baking powder is gluten free. As shared in “How to Establish a Safe, Gluten-Free Kitchen” on Dummies.com, this product often contains an ingredient that helps absorb moisture so the baking powder doesn’t clump. Some brands use wheat starch as that ingredient. Gluten-free baking powders include Rumford, Clabber Girl, Featherweight, and Bakewell Cream.

  • Salt & Pepper to Taste

  • Freshly Grated Parmesan Cheese

Directions:

In a large pan, cook the sausage (or your meat of choice) until it’s no longer pink.

Remove from heat and add broccoli florets

In a medium bowl whisk together eggs, milk, oil, baking powder and salt and pepper.

Lightly coat your 12-cup muffin pan with butter, coconut oil or make your own spray oil as shared by organicauthority.com using olive oil and water -- mix together in a glass spray bottle 5 parts oil to one part water.

Spoon the meat mixture evenly into each tin.

Pour the egg mixture over the top and sprinkle with Parmesan cheese.

Bake for 15-20 minutes at 375 F

Refrigerate lunch portions overnight and add to insulated lunch box in the morning. It’s portable and yummy! Need to buy an insulated lunch box, check out the selection here*.

Sides that can be included:

Jello with fruit at the bottom

Apple slices

Milk or Milk Alternative (see note above regarding milk)

* Disclosure: Some of the links may be affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.

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