Hillsborough Dietitian

Food Prep Strategy 101 - Breakfast Edition

Good Morning!

Today is Sunday-Funday, which is also my food prep day. I am often asked about strategies for meal prepping so that the weekday breakfast is not so rushed or … let’s face it… deleted entirely. I typically stop at the local farmer’s market on Saturday to get a few things but do the bulk of my shopping at Trader Joes. This week, we are having the following options for breakfast:

  • Chicken sausage veggie scramble + apple

    • heat and serve

  • Mojito smoothie

    • blend and serve

  • Gluten-free oatmeal + fruit + nuts

    • 3 min in the microwave and assemble

  • Egg + coconut yogurt parfait w/ gluten-free granola

    • 5 minutes to cook, assemble

Fortunately, the only meal prep required is the chicken sausage veggie scramble. I am continually trying to get more veggies into breakfast and it can be tricky to come up with ideas. This veggie scramble has 3 components - fruit, protein, vegetable - which is perfect for starting your day. It also contains veggies that are anti-inflammatory, cell-protective, ideal for liver, bone, heart, brain health, and so much more, because I have chosen options from most of the color categories on the Phytonutrient Spectrum. Don’t worry, I will provide you the recipe for the Mojito Smoothie also, even though it doesn’t require any prep!



  • 2 Tbsp Avocado Oil

  • 1 cup Mirepox (celery, white onion, carrots - or you can chop your own)

  • 2-3 cloves garlic, minced

  • 1 organic yellow bell pepper, diced

  • 2 medium organic zucchini, spiralized or diced

  • 6 Maple Chicken Sausage Breakfast Links (in the egg section of Trader Joes), sliced about 1/8-1/4 inch thick

  • 1 cup organic cherry tomatoes, sliced in half

  • 2 Tbps. Parsley, chopped (great detoxifier!)

  • Salt and pepper


  1. Heat oil on medium

  2. Add next 4 ingredients and cook until tender

  3. Add chicken sausage and cook a few minutes more until heated through

  4. Add cherry tomatoes, parsley, salt, and pepper and cook for 1-2 minutes more

The serving size is 1 cup and there are about 6 servings. Pair this with a sliced apple or add 2 diced apples into the scramble. Other add-ons can be cubed avocado or chopped kale.


And now, the Mojito Smoothie Recipe - Mix all ingredients into the blender:

  • Green apple

  • 1/3 avocado (or 1/2 of the small avocado at Trader Joes

  • 2 sprigs mint

  • 1 Tbsp lime juice

  • coconut water (or flax milk)

  • 1/2 cup frozen pineapple

  • protein powder

  • 1/2 kale cube or a handful of spinach

This smoothie contains 3 components as well - fruit, vegetable, protein - plus electrolytes from the coconut water. We make this one often because it has healthy fats to help keep you full longer, and I love the addition of electrolytes.