Breakfast Meal Prep for Fit Bodies: Week 2

Learn how to make toasted quinoa and a creamy, pesto-inspired sauce.

Athletes know that planning out meals in advance is one of the keys to success in achieving wellness goals. That’s why we created our healthy meal prep lunch series. Now, we’re starting the new year off right by making breakfast easier than ever.

“Instead of using quinoa as a side dish or for lunch and dinner, make it a main ingredient in simple breakfast recipes,” says Lisa Hayim, R.D., a New York City-based nutritionist and founder of The Well Necessities. “The grain is a versatile superfood that is low on the glycemic index, meaning it won’t spike your blood sugar. It’s also packed with complex carbohydrates that will keep you energized for the day.” Plus, “it’s naturally gluten-free and has twice as much fiber as most other grains.”

SUNDAY PREPARATIONS:

1.
Shop for all the ingredients and set aside one hour to cook. View the shopping list here.
2.
Cook one cup of quinoa (yields four cups cooked).
3.

Toast the quinoa.

tofu

FIT CHEF HOW-TO: CREATE CRUNCHY QUINOA

“Quinoa has a naturally bitter coating on it called saponin, which is why it’s important to rinse the grain well or buy a pre-rinsed box,” explains Hayim. “After you cook the quinoa, transfer it to a baking sheet and place it in the oven at 350 degrees for 30 minutes. This gives it an incredible texture and flavor.”

4.
Prepare all of the breakfasts.

NEED MORE MEAL PREP IDEAS?

photos by: Christine Han