3 high-protein breakfasts I prep ahead for better energy and focus, by The Doctor's Kitchen on YouTube. 10 min.
- Video length
- 10 min
- Time to do it
- 45 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Decide your three breakfasts for the week and check you have enough containers. Overnight oats keep in the fridge, the frittata keeps for a few days, and smoothie packs go in the freezer.
For the overnight oats, put rolled oats in a jar and add milk or yogurt. Stir in a spoon of Greek yogurt or nuts for extra protein and a little fruit or seeds for fibre.
Seal the jars and shake gently so everything mixes. Label them with the day and store in the fridge overnight, or for up to three days.
Heat the oven before starting the frittata. Whisk eggs with a splash of milk, then stir in chopped vegetables and any cooked leftovers you have.
Pour the egg mix into a lined or greased baking dish and bake until set and slightly golden. Let it cool fully before cutting into portions.
Pack frittata slices into containers and keep them in the fridge. Reheat a portion in the microwave for about a minute on busy mornings.
For smoothie packs, add fruit, a spoon of yogurt or protein powder and any seeds to a freezer bag. Squeeze out the air, seal and freeze flat.
On the day, tip a frozen smoothie pack into a blender with milk or water and blend until smooth. Add more liquid if it is too thick.
Tips and common mistakes
Let the frittata cool completely before storing so it does not go soggy.
Keep oats and smoothie packs to three or four days so they stay fresh.
Add fibre with oats, seeds, beans or vegetables rather than sugary cereals.
Wash your hands and keep raw egg away from ready-to-eat foods while prepping.
Questions
How long do overnight oats last in the fridge?
They keep for about three days in a sealed jar. Stir before eating and add fresh fruit on the day.
Can I freeze the frittata?
Yes. Wrap cooled slices well and freeze for up to a month. Thaw in the fridge overnight before reheating.
Do I need protein powder for the smoothie packs?
No. Greek yogurt, milk, nuts or seeds all add protein. Use powder only if you like the taste.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
