My Easy Breakfast Smoothie Meal Prep
Here's how I prep two weeks of breakfasts at once
Everyone's looking for that one meal prep routine that will work for them. It needs to take the right amount of time, cost the right amount of money, and produce the right level of yumminess.
My last semester of college, I needed a new breakfast routine, stat. I'm hypoglycemic, which means my blood sugar can drop too low if I don't eat the right foods and at the right times. Breakfast is very important for my health, and the more protein I pack into my breakfast, the more stable my blood sugar is throughout the day.
I was having a lot of highs and lows at the time, and the campus nutritionist suggested I try working a protein-fueled breakfast smoothie into my routine.
There was just one problem: I don't like bananas (I know, I know). It seemed like every recipe out there included them, so I set out to create my own. After a lot of trial and error, I finally found a great combination of ingredients that makes a perfectly sized smoothie and packs a natural protein punch.
Easy Peanut Butter Berry Protein Smoothie
Prep time: 5 minutes
The actual products I use are linked below.
- 1 cup plain soy milk
- 1 cup frozen mixed berries (I like blueberries, raspberries, and blackberries)
- 1/2 cup plain greek yogurt
- 1/4 cup old fashioned oats
- 3 tbsp hemp hearts
- 1 tbsp peanut butter
- Handful of baby spinach
This recipe has truly stood the test of time; I'm still making it four years later!
The soy milk, greek yogurt, hemp seeds, and peanut butter have tons of protein, and the oats will help you feel full and stay that way longer. I also prefer the hemp hearts (seeds) over hemp powder—powder has a higher concentration of protein, but the seeds have great omega-3s that you lose out on if you go with powder. And of course, I never pass up an opportunity to sneak green things into my diet without being able to taste them (it's totally unnoticeable in this recipe).
In case you're curious, here's the nutrition information for my recipe as calculated by MyFitnessPal.
2-Week Smoothie Meal Prep
So I had the recipe down, but I still had to find the best routine.
For a while, I portioned out all the ingredients each Sunday. I had little containers for individual cups of soy milk, little baggies for individual cups of berries, et cetera. That allowed me to add them to my blender without measuring, mix it up, and dart out the door. But this was imperfect for a number of reasons. First of all, prepping took forever. Second, who has time for anything extra in their morning routine? And third, if my husband (or my apartment neighbors) was lucky enough to still be asleep while I was getting ready, I didn't want to run the blender and wake him up.
Today, I've got it down. Every other Sunday, I spend about a half hour making 8 smoothies. This lasts me two weeks, because my office provides bagels on Fridays (bless). Plus I've managed to find packages of ingredients at my grocery store that divide perfectly into eight.
I pour the smoothies into mason jars and freeze them (all except the one for that Monday). When I grab one for breakfast in the morning, I also transfer another one out of the freezer and into the fridge; this allows it to be perfectly thawed 24 hours later. Then I pour my thawed smoothie into a blender cup, shake it up, and drink it on my way to work.
Do you have any go-to meal prep recipes? If so, I'd love to hear about them! Describe them or drop me a link in the comments below.