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HomeHealthy EatingIn just 15 minutes, you can meal-prep a week's worth of 3-Ingredient...

In just 15 minutes, you can meal-prep a week’s worth of 3-Ingredient Breakfasts

A satisfying breakfast is one of the most enjoyable parts of waking up. You can prepare a week worth of delicious meals in minutes using just a few ingredients.

Preparing breakfast for the week will ensure that you have delicious food every day. This saves time and allows you to prepare meals in advance. It doesn’t take long to prepare or requires many ingredients. You can have a week of delicious breakfasts in no time at all with just three ingredients (not including the basics you all have in your kitchen) and 15 minutes of prep time. These simple meals include ingredients that have staying power like fiber and protein.

Rolls of Egg and Mushroom Pasty Pasty

These 3-ingredient savory puff pastries are perfect for quick breakfasts. They’re filled with scrambled eggs, mushrooms, and other delicious ingredients. Assembling puff pastry is easy with a sheet of ready-made puff pastry. These puff pastries are delicious on their own. However, you can top them with scrambled eggs and shredded cheese before rolling the dough.

You can do it yourself:

  1. Pre-heat oven to 400°F. Heat 2 tablespoons olive oil in a large nonstick skillet on medium heat. Sauté 8 ounces of sliced mushrooms for 5 minutes. Stir frequently. Remove from pan and let cool.
  2. Beat 6 large eggs. Spray nonstick cooking spray on the pan. Place the pan on medium heat. Mix the eggs in a saucepan and heat on medium-low heat—season with salt and pepper.
  3. Make a rectangle of puff pastry dough measuring 9×11 inches. To prevent the dough from sticking to your work surface, lift it and flatten it again. Add the mushrooms and scrambled egg to the top. Roll the puff pastry jelly-roll style starting at the short end. Use a serrated knife to cut the log into eight pieces. Place them on a parchment-lined baking tray (or a reusable sheet-pan liner,) at 3 inches apart. Bake for 14-16 minutes or until the log is golden brown. Sprinkle with chopped chives if desired.
  4. Let cool completely before refrigerating for up to 4 days. Heat in the microwave for 30 seconds in increments to steam the vegetables.

Serves 4 (2 puff pastries each serving)

Baked Feta, Cherry Tomato, and Egg Muffins

The baked cherry tomato and feta pasta is a popular combination that has been popularized on Instagram and TikTok. It’s delicious! This trend has been transformed into a 3-ingredient breakfast you can enjoy every day. Fill muffin tins using halved cherry tomato slices and cubed mozzarella. Then, fill them with beaten eggs and fresh basil. Bake until set. It’s simple and delicious.

You can do it yourself:

  1. Pre-heat oven to 325°F. Spray 8 muffin cups with nonstick cooking spray. Or use reusable silicon muffin-tin liner. ( Order it:, $8 per 12-pack
  2. Divide 1 1/2 cups of halved cherry tomatoes between the cups.
  3. Mix 6 eggs together and season with salt. If desired, place eggs in prepared muffin cups. Top with fresh basil slices thinly.
  4. Bake for 20-25 minutes or until eggs is set. Let cool in the pan for 5 minutes. Then transfer to a rack to cool completely. Heat in the microwave for 30 seconds increments until steaming.

Serves: 4 (2 egg muffins per serving)

Overnight Berry Muesli

You can swap oats for prepared muffins. This allows you to easily add other grains, nuts, and dried fruits to your overnight oatmeal. Frozen mixed berries are ideal because they release juices when they thaw in a refrigerator. If you like a bit more sweetness, try maple- or vanilla-flavored Kefir.

You can do it yourself:

  1. In each glass container or jar, spoon 1/4 cup muesli ( To buy: Mix 1/2 cup plain kefir with 1/2 cup frozen mixed fruits.
  2. Refrigerate each container or jar for up to four days. Mix well in the morning before you eat.


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