12 Grab-and-Go Breakfast Recipes for Your Meal Prep Menu

Article posted in: Diet & Nutrition South Beach DIY
breakfast recipes

When you decide to hop aboard the South Beach Diet lifestyle, we make your busy mornings easy with fully prepared breakfasts delivered right to your door. But what happens after you lose weight? Unless you know how to prepare breakfast recipes and eat healthy food, the weight will come right back on. That’s why we incorporate two DIY breakfasts, lunches and dinners each week into our weight loss meal plan. Practice now; be ready for the real deal later.

Here at The Palm Weight Loss Blog, we’re constantly adding to our recipe database to make low carb cooking at home easier. Some of our favorite recipes are those that can be made ahead for a grab-and-go meal that’s perfect for your busy schedule. Because we can all benefit from healthy recipes that also maximize time—and because we know they’re your favorites—we’ve compiled 12 delicious breakfast recipes that you can reach for on your way out the door.

Not sure how to build a DIY breakfast on your South Beach Diet meal plan? Check out our helpful guides below!:

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Here are a dozen grab-and-go breakfast recipes that are perfect for your meal prep menu:

1. Spinach and Artichoke Quiche Cups >

Spinach and Artichoke Quiche Cups

Calories per Serving: 230

So, you say you don’t like veggies? We’d like to introduce you to our friend, quiche. Fresh spinach, artichokes, cherry tomatoes, scallions and roasted red peppers are nestled into these tasty quiche cups for a fiber-packed bite filled with delicious flavor. There may be a lot of veggies but you’ll love every minute, thanks to the creamy feta, salty parmesan cheese, crispy bacon, eggs and olives. Make these on Sunday morning and you’ll have healthy low-carb breakfasts through Saturday.

2. Chocolate Peanut Butter Mug Muffins >

Chocolate Peanut Butter Mug Muffins

Calories per Serving: 371

Dessert, breakfast…sometimes breakfast recipes can go either way and that’s just fantastic. Peanut butter, full-fat sour cream and butter give these mug muffins a rich decadence, while sugar-free chocolate chips and erythritol (a sugar alcohol that’s created naturally when fruit ferments) soothe your sweet tooth. We pump up the protein and fiber with ground flaxseeds and Keto-Friendly vanilla protein powder. Take your mug with you to-go for a healthy breakfast and a sweet start to your day.

3. Blueberry Muffins >

breakfast recipes

Calories per Serving: 225

Get your morning dose of antioxidants with a low carb muffin packed with superfood blueberries. After just one bite, you’ll be making these muffins again and again. Almond flour, coconut oil and almond milk add a rich, nutty flavor. Want to maximize your time? Double up the recipe and throw the extras in the freezer for a quick breakfast in a pinch.

No time for baking in your meal prep schedule? Stock up on our premade Blueberry Ricotta Muffins! >

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4. Cinnamon Rolls >

Cinnamon Rolls

Calories per Serving: 200

The world’s most perfect food is back on the table. To keep these healthier rolls moist, we added pumpkin puree and coconut oil. To get the sweet flavor, we used a vanilla protein shake packet and made a creamy, lemony glaze sweetened with an erythritol-based sweetener. The perfect cinnamon roll texture comes from almond flour and peanut butter.

5. Oven-Baked Egg Bites >

breakfast recipes

Calories per Serving: 200

Light, flavorful, filling and perfect to eat in the car on the way to work. These egg bites are packed with eggs, chicken sausage, mushrooms, shredded cheddar and cottage cheese for a hearty brunch that will keep you full all day. The best part about this recipe is that it can easily be adjusted to what you have in your kitchen! If you like a specific flavor of chicken sausage, feel free to use it here. You can also use shitake or oyster mushrooms to bring out more of the earthy mushroom flavor. Even the cheese can be customized—try pepper jack for a spicy twist!

6. No-Bake Overnight Chia Pudding >

breakfast recipes

Calories per Serving: 207

You prep your coffee the night before, so why not make yourself breakfast while you’re at it? This no-bake overnight pudding packs in the Healthy Fats with keep-you-full-forever chia seeds, crunchy almonds and unsweetened coconut. We hold it all together with probiotic-rich kefir, a thin yogurt that is cultured and fermented. A sprinkle of cinnamon and a dash of vanilla extract add big flavor with very little calories. Prepare your pudding ahead in mini mason jars with lids so that you can grab one before you head out the door.

Pump up the protein in your chia pudding with a scoop of our Keto-Friendly Protein Powder. Click here to stock up! >

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7. Breakfast Popovers with Parmesan >

breakfast recipes

Calories per Serving: 120

We’re big fans of breakfast recipes that can work at every meal. Here’s a great example! Grab a popover for brunch, eat one for lunch with some vegetable soup or have one for dinner with a plate of spaghetti squash and sauce. At only 120 calories per serving, this versatile, guilt-free dish requires just five simple ingredients.

8. Mexican Veggie Egg Muffins >

breakfast recipes

Calories per Serving: 266

While some recipes are easy to “eyeball”, this one requires some measuring cups and attention to detail. Stick to the specified amounts of bell peppers, onions and tomatoes for the ideal end result. If you add too much, the liquids from the veggies can make your cups runny. If doubling or tripling this recipe, store in a sealed plastic bag in the fridge for up to a week or freezer for up to a month.

9. Bran Muffins with Pear >

breakfast recipes

Calories per Serving: 130

If you’re looking for a quick, tasty breakfast you can eat on the run AND keep you full all morning long, these muffins win. Gotta love whole-grain pastry flour and wheat germ! These perfectly portable muffins are flavored with sweet pears and spicy cinnamon. Think weekend sleepover or holiday brunch!

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 10. On-the-Go Egg Muffins >

breakfast recipes

Calories per Serving: 186

Think of these egg muffins like make-ahead omelets. Prepare as directed or feel free to switch up the ingredients. Try turkey bacon, tomatoes and mushrooms or the classic combo of spinach, artichokes and Asiago. Don’t be afraid of the surprisingly cheesy nutritional yeast, which contains vegan-friendly protein and lots of B vitamins.

11. Caprese Breakfast Muffins >

caprese breakfast muffins

Calories per Serving: 266

What’s your favorite part about a caprese salad? Whether it’s the juicy tomatoes, spicy basil or creamy mozzarella, you’ll easily crush your Caprese cravings with these morning muffins. This recipe can be made any time of year but when fresh tomatoes and basil are in-season, they’re particularly tasty. If you like a hint of balsamic vinegar, marinate the onions for a unique twist.

12. Coconut Matcha Chia Pudding >

chia pudding

Calories per Serving: 243

Matcha is made from the same plant as green tea. According to Healthline, it has been shown to increase brain function, promote heart health, support weight loss and safeguard the liver. It is also rich in antioxidants and contains caffeine. Let this emerald pudding help you face the day ahead with its superfood powers!

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