Power Hour Meal Prep

Meal Prep Plan: How I Prep 2 Weeks of Easy Breakfasts in Just 1 Hour

updated May 26, 2021
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muffins, frittati, bags of fruit and yogurt, and oatmeal in a bowl on a table
Credit: Photo: Joe Lingeman; Food Styling: Anna Stockwell
Credit: Kitchn

In case you need a reminder (I know I sometimes do), meal prep sessions don’t always have to look the same and they don’t necessarily have to focus on dinner. It can be just as helpful (sometimes more so) to meal prep breakfasts, lunches, or even snacks.

As is the case for so many people, carving out time for meal prep is tough though very valuable. To make the most of my time and effort, I focus my prep session on my family’s current meal time pain point. Right now that happens to be breakfast. Our mornings are a scramble, and getting a breakfast on the table that’s nourishing and enjoyed by all feels like a daily struggle.

In this meal prep plan, I’m carving out one hour to make and prep not one, but weeks’ worth of breakfasts for a family of four. Just cooking for two? Not a problem – this plan also works for you. Most of the recipes also happen to be freezer-friendly and you’ll be left with breakfasts for even longer (win, win!). Let’s get started.

Credit: Photo: Joe Lingeman; Food Styling: Anna Stockwell

Meal Prep Goals

  • Breakfast: Two weeks’ worth of family-friendly filling breakfasts, including options that are freezer-friendly.
  • Nutritional Goals: No specific nutritional goals for this plan, though all options are wholesome and balanced.
Credit: The Kitchn

Meal Prep Plan Snapshot

  • Feeds: Four people
  • Prep Time: About 1 hour
  • Meals Covered: About 80% (no weekend meals)
  • Weekday Cooking Required? Very minimal to none – some mornings call for quick reheating, through prep and cooking is already done.

Meal Plan


Credit: NA

This week’s shopping list relies on a mix of produce, dry and refrigerated pantry basics, and store-bought conveniences. Shop your pantry, refrigerator, and freezer before setting foot in the store (or opening your grocery delivery app) to avoid adding items to the cart that you already have on hand. I also used staple ingredients like olive and vegetable oils, kosher salt, and black pepper that are not listed here.

  • Produce: 4 large, very ripe bananas, 2 avocados, 1 container berries (for serving)
  • Refrigerated: 1 dozen large eggs, 8 ounces sour cream, 5 cups whole or 2% milk, 12 ounces shredded sharp cheddar cheese, 2 (32-ounce) containers plain Greek yogurt, 1 quart unsweetened almond, cashew, or oat milk
  • Frozen: 1 (20-ounce) bag frozen shredded potatoes, 12 cups sliced frozen strawberries, 12 cups frozen mango chunks 
  • Pantry: 1 can black beans, 1 (4-ounce) can chopped green chiles, 3/4 cup light brown sugar, 1 teaspoon vanilla extract, 1 1/2 cups all-purpose flour, 1 teaspoon baking soda, 4 cups old-fashioned rolled oats, 6 tablespoons maple syrup or honey, 2 tablespoons chia seeds (optional), 1/2 teaspoon ground cinnamon, 12 flour tortillas, 1 jar salsa (for serving), 1 jar nut butter of choice (optional, for serving), choice of nuts or seeds (optional, for serving)
Credit: The Kitchn

Power Hour: How I Get the Prep Done

  1. Make egg casserole. While the oven heats to 375°F, assemble the egg casserole in a 9×13-inch baking dish, coated with non-stick cooking spray, according to the recipe instructions. Bake until the top is light brown and the eggs are set, about 45 minutes. Cool completely. Store about 1/3 of the casserole in an airtight container in the refrigerator and the remaining 2/3 in an airtight container or resealable bag in the freezer.
  2. Bake muffins. Prepare the banana muffins according to the recipe instructions. Bake, rotating the pan halfway through, until the muffins are golden, the tops bounce back when pressed, and a toothpick inserted into the center of a muffin comes out clean, about 20 minutes. Note that this is a shorter bake time than in the recipe because the oven is set to a higher temperature. Cool completely, store 8 muffins covered at room temperature and the remaining 4 muffins in a resealable bag in the freezer.
  3. Make overnight oats. Meanwhile, stir together the overnight oats in a large bowl, according to the recipe instructions. Cover and store in the refrigerator.
  4. Assemble the smoothie packs. Assemble the smoothie packs in individual ziptop bags or other airtight container and store in the freezer.
Credit: Kitchn
Credit: The Kitchn
Credit: Joe Lingeman

Week 1

Monday and Wednesday, Overnight Oats: Each morning give the oats a good stir, and spoon portions into bowls. Top with your choice of fresh berries, nuts, seeds, nut butter, and additional milk, if desired.

Tuesday and Friday, Banana Muffins: Dig right in, or if you’re feeling fancy, slice the muffins in half and toast in a skillet on the stovetop with some melted butter.

Thursday, Breakfast Burritos: To stretch the breakfast casserole a little further, you’ll use it to fill breakfast burritos. Heat up the casserole or serve room temperature, and stuff inside warm flour tortillas with sliced avocado, fresh cilantro, and salsa.

Week 2

Monday and Thursday, Strawberry Mango Smoothies: Working in two batches, dump the smoothie packs into the blender along with your liquid of choice, and blend into a cool, refreshing breakfast.

Tuesday, Breakfast Burritos: On Sunday, remove the remainder of the egg casserole from the freezer and thaw in the fridge. Heat up half of the remaining casserole or serve room temperature, and stuff inside warm flour tortillas with sliced avocado, fresh cilantro, and salsa.

Wednesday, Banana Muffins: Make a point to take the muffins out of the freezer on Sunday (by Tuesday at the latest), and thaw in the fridge. Eat chilled or warm the muffins in the oven or toaster oven for about 5 minutes.

Friday, Breakfast Quesadilla: Cut the remainder of the egg casserole into 4 pieces. Use this recipe as a template for assembling and heating the breakfast quesadillas. You’ll have a warm breakfast on the table in 10 minutes or less.


Power Hour Meal Prep is the series where we help you put it all together. We show you how to eat well during the week with an hour or two of Power Hour prep over the weekend. Every plan is different; mix and match to find your own personal sweet spot.