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Meal prep can save you time and money, while also helping you stick to your healthy eating habits. One of my favourite ingredients to use in meal prep is eggs, and you’ll soon see why! Keep reading to learn how to meal prep with eggs using these dietitian-backed tips, tricks, and easy recipe ideas.
Meal prep is all the rage these days, and for good reason. Carving out a couple hours over the weekend can greatly cut down on cooking time during the week, while also helping you to save money (no more expensive takeout or delivery) and keeping you on track with your healthy eating habits.
As a dietitian, I have seen both professionally and personally just how much of an impact meal prep can have on your health. While I was in grad school and during my dietetic internship, I took a couple hours out of every Sunday to meal prep for the week and it was a total game-changer. I had breakfast to grab-and-go on those 5am mornings at the hospital, as well as dinners ready to reheat when I got home from a long day and the last thing I wanted to do was cook.
Meal prep has helped me in so many ways, and I know it can have a similar impact on so many of you. That’s why I’m so excited to team up with my friends at Get Cracking to share some of my favourite meal prepping tips, tricks, and easy recipes to get you started including nutritious and delicious eggs!
How To Meal Prep: 2 Approaches
I totally understand that starting a meal prep routine can be intimidating, which is why I want you to know that there is no right or wrong way to meal prep! The best approach is the one that works for YOU – your schedule, family, budget, taste preferences, etc. Maybe you’re someone who wants to make every single meal for the week on one day, or maybe you just want a couple easy breakfast and lunch ideas to pack to work.
I typically like to approach meal prep in 2 general ways: 1) by batch cooking meal components to mix and match in different meals, or 2) by preparing large batches of 3-5 recipes during the week (i.e. making intentional leftovers).
In the first method, the goal is to prepare different components of meals that take longer to cook in large batches, thereby greatly cutting down on cooking time throughout the week. This might mean preparing a large pot of whole grains (like quinoa or brown rice), a couple simple proteins (like eggs, salmon, or tofu), roasting a couple trays of seasonal vegetables, and preparing a sauce or salad dressing (my fave is pesto)! When you have these ingredients ready to go in your fridge, it makes it super quick and easy to throw together different meals. For instance, you can use these ingredients in a quick stir-fry, grain bowl, salad or pasta, allowing for a bit more variety and spontaneity through the week!
In the second method, the goal is to make large batches of multiple recipes to intentionally give you leftovers. Perhaps you choose 1-2 recipes for breakfast, lunch, and dinner, and then choose a new set of recipes for the following week (this last part is important to prevent boredom and ensure variety in your meals). With this method, you only take the time to cook once while getting to eat multiple times.
Of course, you can always combine these approaches, too. Maybe you’ll prefer to make full recipes for breakfast and lunch, but leave a little flexibility for dinner time. Again, the way you approach meal prep is totally personal and needs to work with YOUR lifestyle.
Meal Prep: Nutrition Considerations
Whichever method or approach you choose, I always recommend preparing meals or meal components that will provide you with balanced nutrition. This means ensuring that you’re getting sources of quality protein, fibre-rich carbohydrates, healthy fats, and (of course) tons of vegetables in your meals.
Preparing meals that are balanced in nutrition not only helps you get in the nutrients necessary for optimal health, but it also fuels you in such a way that keeps you energized, focused, and satisfied by stabilizing your blood sugar levels.
Why Are Eggs Great For Meal Prep?
Now that we’ve touched on some meal prep basics, you may be wondering – why the focus on eggs for meal prep?! Well, I can think of a few reasons why eggs are almost always a part of my meal prep routine!
Eggs are rich in key nutrients. A serving of 2 large eggs contains 13 grams of complete protein, which provides essential amino acids to build and repair our muscles, organs, and body tissues. Protein also helps to slow digestion, meaning you’ll feel fuller for longer when including a quality source of protein in your meals and snacks! In addition to protein, eggs are also rich in other essential nutrients like vitamins A, D, E, B12, folate, iron, selenium, choline, and even antioxidants like lutein and zeaxanthin.
Eggs are accessible and affordable. Eggs can be found at most grocery stores and are often a very affordable protein option (compared to meats and seafood). This makes eggs a great, nutrient-dense pantry staple for anyone on a tight budget or for someone who doesn’t have access to specialty grocery stores.
Eggs are versatile and easy to cook. My number one reason why I love eggs for meal prep? Their versatility! There are truly endless ways to cook them and they are such an awesome vehicle for getting in other nutritious ingredients like whole grains and veggies! Eggs are also pretty easy to cook with, making them great for anyone who’s just getting comfortable in the kitchen.
Feeling inspired? Check out some of my favourite recipe ideas below to see just how many ways you can meal prep with eggs!
Frittatas have long been one of my go-to easy meal prep recipes, and what I love about them is how versatile and customizable they are. You can get creative and play around with different ingredients, depending on what’s in season and what flavour profile you’re in the mood for. They’re an awesome way to get in tons of protein, vegetables, or even whole grains, which is totally in line with Canada’s New Food Guide. Frittatas can easily be made ahead, portioned out, and kept in the fridge for a quick breakfast, lunch, dinner, or even as a snack.
Breakfast Egg Muffins
Breakfast egg muffins are almost like mini frittatas, just in a super portable, grab-and-go format! If you’re always rushing in the morning, having a bunch of these in your fridge or freezer can ensure a healthy breakfast during the week. The high protein content of these breakfast muffins will help to keep you full and focused all morning long.
For breakfast egg muffin inspiration, check out these delicious recipe ideas: Breakfast Muffins With Mushrooms, Peppers, Gruyere & Thyme, Za’atar Spiced Baked Eggs With Black Olives & Labneh, and Savoury Muffins With Spinach, Tomato & Feta.
As simple as it gets, but there are truly so many different ways you can use hard-boiled eggs! I love cooking up a batch of hard-boiled eggs to keep in the fridge all week (they keep for 7 days). I then use them as the protein component of grain bowls, salads, and sandwiches. They’re also a great make-ahead/portable snack option – pair them with some raw veggies and hummus, or enjoy them with a drizzle of tamari!
Omelettes & Scrambled Eggs
Finally, I love using eggs to eat up OTHER ingredients that I’ve meal prepped! If you’re nearing the end of the week, omelettes and/or scrambled eggs are quick and easy ways to use up meal prep components like roasted veggies, cooked grains, or any leafy greens/herbs that are starting to wilt. Simply throw the ingredients you want to use in a skillet and mix with some whisked eggs for a savoury breakfast or super quick dinner option!
I hope this post has given you some ideas and inspiration for easy ways to start meal prepping. Have more questions about meal prep? I’d be happy to answer them in the comments below. Be sure to follow along on Instagram and Pinterest for more nutrition tips and simple, healthy recipe ideas!
This post is sponsored by Get Cracking. As always, all words, thoughts, and opinions are my own. Thank you for continuing to support the brands who help make Walder Wellness possible!
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This post may contain affiliate links. Please see my disclosure policy