Meal Prepping for Self-Care: Easy Breakfasts, Balanced Meals, and Sustainable Habits

A thoughtful plan is, often, the most incredible form of self-care. It’s not flashy or glamorous, but it’s the kind of self-compassion that shows up for you when it matters most. Taking a few moments to ask, what is my body asking for this week? can set the tone for nourishing yourself with intention and ease.

For some, the answer might be as simple as an easy breakfast (hello, egg bake recipe below). For others, it might look like keeping snacks in your bag, prepping a protein source for dinner, or just making sure there’s some kind of vegetable in the fridge that’s ready to eat.

But first, a quick question: when did life just become an exhausting cycle of feeding ourselves adequately and consistently? 👹

Sometimes food feels like one more task on a long to-do list. Add layers like ADHD, grief, traveling, caretaking, parenting, or a demanding work schedule, and suddenly even basic meals feel insurmountable. By the time we get to food, the brain gremlins often pipe up:

• Is this healthy enough?

• Am I eating too much?

• Do I need more vegetables?

• What even counts as enough protein

  
  

The result? Either paralysis (hello, takeout app) or throwing something together and feeling unsatisfied.

While prepping and planning your food might feel like a diet culture hallmark, I think we owe ourselves a reframe. Planning ahead, prechopping, precooking, or meal prepping is for so many other good, life-serving purposes.

When you take the time to answer, what do I need this week? you might discover that it’s less about perfection and more about practicality. Whether it’s a batch-cooked breakfast, chopping veggies for an easy snack, or prepping protein to toss in salads, planning ahead creates freedom.

This week, I meal-prepped breakfast, and the impact was magic:

• I saved money (I didn’t default to buying breakfast on the go).

• I used my mornings how I wanted—sleeping in, walking my dog, taking my time getting ready, actually being on time to things!

• I reduced the friction around making decisions, cooking, and cleaning

• I had energy for my day because my breakfast was balanced and satisfying. hello intentional nutrition!

• I supported my body’s needs (shoutout to the luteal phase energy dips).

So, what’s one thing your body needs this week? Breakfast, snacks, dinner—pick one thing, and give yourself permission to keep it simple. It’s not about getting it perfect. It’s about showing up for yourself in small, meaningful ways.

And if you’re looking for an easy, high-protein breakfast, scroll down for that egg bake recipe. Pair it with toast, fruit, or a little hot sauce (Crystal is life), and boom—breakfast is handled.

What’s one thing you can prep or plan this week that makes life easier? Future You will thank you. 🫶🏼Is it an easy breakfast? A quick protein-rich meal? Grab my egg bake recipe below!

High Protein Veggie Egg Bake 

Servings: 6

Prep time: 15 mins | Cook Time: 20 minutes | Total Time: 35 mins

Ingredients: 

• Cooking oil, about 1 tbsp but truthfully I eyeballed it

• 1 lb ground turkey [you can opt for a plant-based meat if that's your preference]

• 1 small/medium size onion, diced

• 1 cup sweet peppers, chopped 

• 8-10 eggs [less for large eggs, more for medium eggs]

• 1/2 cup cottage cheese [FYI there's no cottage cheese texture in the final product]

• 1/3 cup shredded cheese [I used parmesan, highly recommend]

• 1/2 cup fresh chives, chopped

• 2 tbsp all-purpose flour, whole wheat flour, or another flour of your choice

• 1 tsp baking powder 

• salt, pepper, and garlic powder, measured with heart

Directions:

1. Preheat the oven to 400F.

2. In a large skillet, heat up the cooking oil on medium heat. 

3. Add ground meat and brown completely. 

4. Add in the onions and peppers to the skillet and simmer for 5 minutes. After 5 minutes, remove from the skillet from heat. 

5. In a separate large mixing bowl, combine the eggs, cottage cheese, shredded cheese, chives, flour, baking powder, and spices. Mix well. 

6. Heavily consider lining a 9x13 pan with parchment paper. You can skip it if you want to, but there's nothing more infuriating to me than eggs stuck to a pan! Grease generously, if you dare otherwise. 

7. Pour the mixture in the pan and spread evenly. 

8. Bake for 20-25 minutes. Baking time may vary based on your elevation and oven temp! Check to ensure eggs are set before removing them from the oven. 

9. Slice into 6 servings for future meals! Top with arugula or micro greens and serve with a side of toast, fruit, or both. 

This dish with a slice of whole grain toast delivered an easy 30g protein! I added a few shakes of Crystal because I'm a hot-sauce-on-eggs girl. 

Need a little more support? Apply for 1:1 nutrition counseling or check out one of our groups.