Go Team!
If you have ever ask yourself “Does nutrition really matter?” 100% does! At every age!
Here is a cool and vibrant image on how nutrients work in the body.
Ideally you want to have a balanced meal. Complex Carbohydrates, lean protein and healthy fats. Pair that up with unlimited low carb veggies whole fruits and good hydration.
For example: Dave’s Killer Bread with 3 eggs, 1oz cheese, 1 cup onions, spinach, cooked in 1T olive oil and a banana. Polish that up with 10-20oz of water. This meal can also be made ahead of time and in bulk. They are also good for lunch, dinner, pre or post competition & a team meal. If you are a member of Dawn Weatherwax’s Sports Nutrition Academy or www.DawnWeatherwax.com you have 7 days of menus ranging from 2500-5500 calories to take out the guess work, save precious time and set weekly goals. Along with so many other features.
Healthy Meal Prep Breakfast Burritos
These healthy meal prep breakfast burritos are super easy to make ahead, and freezer-friendly! Packed with nutritious ingredients and lots of protein, they are the perfect fast and easy breakfast. Vegan option included.
How to Make Meal Prep Breakfast Burritos by Lindsay Pleskot, RD
Prep time: 15 minutes * Includes time to wrap all your burritos!
Cook Time: 25 minutes *of mostly hands off time!
Cooking Method: Oven and stove top for maximum time efficiency!
Chop Veggies. No explanation needed.
Bake your veggies! Yep, no standing over the stove sautéing! Let the oven do the work while you get to the next steps!
Scramble your eggs.
Make a production line & assemble burrito! Lay out all your wraps on a clean surface and start assembling with cheese first, then veggies, topped with egg and they’re ready to wrap!
Wrap up those burritos! Here’s a little video for you
How to Store Meal Prep Healthy Breakfast Burritos
You can store these in the fridge if you know you’re going to eat them up in the coming days AND they also freeze beautifully!
Fridge
Once wrapped, place in an airtight container with parchment paper between layers of the burritos so they don’t get stuck together! Store in the fridge for 3-4 days
Freezer
After wrapping your breakfast burritos, place in a single layer on a baking sheet and place in the freezer to “set” for 15-20 minutes. This will prevent them from sticking together when placed in a container for longer term storage. Once hardened just enough not to stick together, place in an airtight container or ziplock bag (re-usable if possible!)
For ideal quality, freeze up to 1 month (can be frozen longer but may collect freezer burn)
I’ve got a few tricks up my sleeve that make the reheated version almost better than fresh?! I mean they’re both super delicious, but we’re all about saving time here!
How to Reheat Healthy Meal Prep Breakfast Burritos (& Prevent Soggy Burritos!)
The best way to reheat your breakfast burritos to prevent them from getting soggy is to reheat in the oven or toaster oven, you’ll end up with a golden, slightly crisp outside and delicious soft and gooey insides!
Hot tip: If you’re short on time in the morning, pop them in the oven or toaster oven while you’re getting ready! That way, this hot breakfast is ready when you are!
Reheat in the Oven/Toaster Oven
Preheat to 400F. Bake from frozen for 30-35 mins (this is a great option to pop in while you get ready in the morning and have it crispy and waiting for you when you finish!)
Reheating: Shortcut Oven Method
Defrost in microwave for 1-2 minutes, then bake in the oven or toaster oven at 400F for 10-12 minutes or run through 1-2 round of “toast” setting in a toaster oven.
Reheating in the microwave totally works too! Just make sure not to overheat them as this can lead to soggy burritos! Laying a cloth or paper towel underneath when reheating can also help.
Reheat in the Microwave
Reheat from frozen in the microwave for approx. 2 minutes, flipping halfway. All microwaves are different, check after 1 minute and repeat in 1-minute increments as necessary!
Additional Meal Prep Tips for Breakfast Burritos
Double the number of veggies in the recipe to use for other recipes throughout the week
Double this recipe to extend your efforts and have a larger stock of freezer friendly meal prep breakfast burritos!
If using a hard cheese buy pre-shredded to save yourself time! (These are often on sale and can end up being more cost effective than the bricks of cheese!)
Ingredient Swaps and Recipe Modifications (Dairy Free & Gluten Free Options)
These breakfast burritos are so versatile! As with any recipe, use it as a guide and make swaps to suit your preferences.
Vegetable Swaps
Swap spinach for kale
Zucchini
Cherry tomatoes
Mushrooms
Asparagus
Eggplant
Cheese Swaps
Shredded cheddar, Monterey Jack, or cheese blend
Goat cheese
Swap for your favorite vegan cheese to make the recipe dairy free
Whole Grain Wrap Swaps
Try spinach or tomato wraps for a colorful change
Swap for your favorite gluten free wrap to make recipe gluten free
Are Breakfast Burritos a Balanced Breakfast Option?
These breakfast burritos are a total balanced!
½ plate veggies from spinach and peppers and onion
¼ plate protein from eggs
¼ plate carbohydrates from the wrap
Finish with fat by adding cheese as well as from the cooking oil!
Omg! My stomach is growling just thinking of these!
Nutrition Benefits of Healthy Meal Prep Breakfast Burritos
Eggs
An excellent source of high-quality protein. Protein is a catalyst for virtually every chemical reaction in the body. In addition, protein is important for growth and maintenance of muscle tissues and helps improve immune function.
Rich in essential minerals such as zinc, selenium, iron and copper. Essential nutrients are ones that the body cannot synthesize on its own, therefore, essential nutrients need to be obtained through the foods we eat for optimal bodily functioning and health.
Spinach
Packed with fat-soluble vitamin K, an important vitamin for the maintenance of good health. Vitamin K plays a role in bone metabolism, regulating calcium levels and blood clotting.
Spinach contains magnesium, an important mineral for hundreds of biochemical reactions in the human body. Magnesium helps regulate blood pressure and can help reduce insulin resistance.
Bell peppers
Antioxidant-rich thanks to vitamin C! Antioxidants, like vitamin C, help the body fight off free radicals that can cause cellular damage.
Bell peppers contain an excellent source of potassium which plays an important role in the human body. Potassium is a mineral that assists nerve and muscle communication and helps move nutrients into cells and waste products out of cells.
Whole grain wraps
Whole grains, wheat in this case, are a great source of fiber that helps stabilize blood sugars and keep us feeling full longer.
Rich in B vitamins such as folate, thiamine and niacin. B Vitamins are important for energy, red blood cell production and overall cell health.
Remember nutrition is easy for some and more difficult for others! The only way you don’t get there is if you don’t change anything at all.
Have a Great & Healthy Day!
Dawn Weatherwax,RD,LD,ATC,CSCS
CEO
Dawn Weatherwax’s Sports Nutrition Academy Members Remember:
-Gain Weight (Get Leaner) program
-What to Eat & Supplement for Daily and All-Day swim meet
-What to Eat & Supplement for a Wrestling Tournament
-Tart Cherry
-Daily Immune
-24 hour Emergency Immune Protocol
-Reach at to all the coaches in the USA
So much more!
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