Rethink Traditional Breakfast: Why Meal Prep Doesn’t Have to Mean Eggs and Oatmeal

Why Can't Leftover Tacos or Chili be an Option??

When it comes to meal prep and breakfast, we tend to get stuck in the same loop: eggs, oats, yogurt, maybe a smoothie if we’re feeling fancy. But what if your breakfast meal prep didn’t have to look like a “traditional” breakfast at all? What if you could start your day with leftover tacos, chili, or even chicken fried rice—and it still supported your goals?

Here’s the truth: breakfast is just your first meal. That’s why in the world of bodybuilding and structured meal planning, coaches often label meals as Meal 1, Meal 2, Meal 3, instead of breakfast, lunch, and dinner. Because the label doesn’t matter—the nutrition does.

And if we’re being honest, the whole “breakfast food” rule is a social construct anyway. Think back to your teens/bar days, you woke up at whatever time, usually late, and ate leftovers or went straight to dinner. You never thought about a "proper" breakfast— unless you were going for brunch, but even then you may have had non-traditional food choices. You weren’t wrong then.. You just didn’t know you were onto something sustainable.

Why Non-Traditional Breakfasts Make Sense for Meal Prep

If your goal is consistency, non-traditional breakfasts might actually make it easier to stay on track. Here’s why:

• They’re easier to batch prep. Dishes like chili, fried rice, or shredded chicken tacos are simple to make in bulk. No one’s making 10 fresh omelettes at once—but you can make a big pot of turkey chili and portion it out for the week.

• They keep you fuller longer. Protein- and fiber-rich meals (like rice bowls, tacos, or casseroles) tend to have better staying power than toast and jam.

• They reduce decision fatigue. When you remove the pressure of finding a “breakfast food,” you open up dozens of meal ideas that fit your macros and your lifestyle.

• They make your plan more sustainable. You’ll stick to a meal plan longer when it actually fits your schedule, tastes, and real life—not someone else’s idea of what breakfast should look like.

steak tacos

taco bowl

meal and snacks

If You Still Love Breakfast Foods… Mix It Up

You don’t have to abandon eggs and bacon to embrace better breakfast meal prep. You can simply reinvent them:

Better-For-You Traditional Breakfast Options:

• Omelet or scrambled eggs wrapped in a small tortilla with some chili or salsa (egg tacos)

• Egg bites or frittata cups and toast with chili on the side

• Steak and eggs in a wrap with some cottage cheese and hot sauce 

• Protein pancakes made in advance and reheated throughout the week, add PB and fruit on top

Non-Traditional Breakfasts That Still Fit Your Plan

Not into sweet or “breakfasty” meals? Perfect. These options are high in protein, easy to prep, and feel more like lunch—but work great for your first meal:

Savory and Non-Traditional Breakfast Ideas:

• Turkey or chicken tacos with salsa and avocado

• Rice bowl with scrambled eggs, ground beef, and sautéed veggies

• Lean chili or stew with shredded cheese and a spoon of Greek yogurt

• Chicken stir-fry with rice or quinoa

• Breakfast burrito made with last night’s fajita leftovers

• Tuna melt with spinach and peppers

Quick, Freezer-Friendly Breakfast Meal Prep Ideas

If you need meal prep breakfasts that can go straight from freezer to microwave, these are your low-effort, high-reward options:

Heat-and-Go Breakfast Prep Ideas:

• Breakfast burritos (egg, meat, and veggie mix) wrapped and frozen individually

• Protein waffles or pancakes you can toast on the go

• Turkey sausage or chicken patties pre-cooked and frozen in portions

• Frozen smoothie packs (just add liquid and blend)

• Oatmeal cups or egg cups stored in freezer-safe containers

Grab-and-Go Options for Work or School

If mornings are chaos and you eat your first meal at your desk or after school drop-off, prep these the night before or grab them from the fridge:

Portable Breakfast Meal Prep Options:

• Overnight oats jars or chia pudding cups

• Chicken salad or tuna salad with crackers, sourdough or veggies

• Hard-boiled eggs with fruit and rice cake (smash the eggs on top with some salt and pepper)

• Wraps made with deli meat, hummus, and spinach

• Leftover chili or stir-fry in a thermos or glass container

The Takeaway

Meal prep doesn’t have to box you into a narrow idea of what breakfast “should” look like. Your first meal can be whatever fuels your goals—whether that’s eggs and oats, or chicken tacos and rice.

The best meal prep breakfasts are the ones that:

1. Fit your schedule.

2. Keep you satisfied.

3. Make it easy to stay consistent.

If prepping leftover-style meals helps you actually follow your plan all week, then that’s the “better” breakfast choice—no matter what time of day it is.

Not sure how to make leftovers fit your goals? You’d be shocked how easy it is.

→ Let’s make a plan that works with real life.