6-Week Breakfast Prep Plan with Weekly Menus & Printables

I’ve never been a morning person—I’ve said it a thousand times. I don’t function until I’ve been awake for at least an hour and had at least one good cup of coffee. I accept I will probably never be one of those early risers who gets everything done before dawn. Nighttime is my productive phase; once the kids are in bed I can get a lot done.

Because mornings are hard for me, breakfast used to be a challenge. I’ll be honest—I’m not usually a breakfast eater and I’ve never been a fan of breakfast-for-dinner. Before we had kids, breakfast was basically “grab whatever on your way out,” which wasn’t always healthy. Once Emmie started eating breakfast with us, I wanted to put something more wholesome on the table. It was a struggle at first—remember, I don’t function well before coffee—so meal planning on the fly didn’t work for me.

A few months ago we changed how we approached breakfasts and it became a game-changer. As much as I plan, I can’t believe this idea didn’t occur to us sooner: on Sunday nights we prep every breakfast we’ll need for the week. Each meal includes at least one protein, at least one fruit or vegetable, and a carbohydrate or bread.

To make this simple for you, I’ve laid out a system I call The Sunday Night Breakfast Project.

How it works: Below you’ll find everything you need to plan, shop for, and prep breakfasts in one weekly session. Each Sunday prep takes an hour or two (you can do other tasks while things bake or cook). After prep, weekday mornings are fast: assembly or reheating takes just minutes and yields a balanced, wholesome breakfast without the daily planning and cleanup.

Ready? Let’s get started.

Step 1: Print your menus and grocery lists.

The menus and grocery lists below are designed for four people; adjust quantities up or down as needed. Each prep session covers five days of breakfasts, so you’ll prepare 20 breakfasts each Sunday.

I’ve created printable menus and grocery lists you can use each week. The printable file contains multiple pages so you can choose the weeks that work best. Each weekly page is meant to be cut in half: place the top half on the fridge to answer “what’s for breakfast?” and take the bottom half to the grocery store as your shopping list. After shopping, return here for the prep instructions.

If you prefer digital access, sign up for the printable collection via the site to receive additional printables and instructions by email.

Step 2: Make your grocery run.

Buy only one week’s worth of breakfast items at a time—many items are fresh produce and proteins. Each weekly list contains fewer than 15 items, so shopping is quick. Because I usually shop for other meal prep items on Sunday, this breakfast list fits perfectly into our routine and keeps ingredients fresh.

Step 3: Dedicate an hour or so to breakfast prep each Sunday night.

Once you’ve printed the week’s menu and done the shopping, follow the prep steps below. Each session is straightforward and saves time during the week.

Week 1:

Sausage balls, fruit salad, and hash browns:

• Preheat oven to 375°F.
• Combine sausage, cream cheese, sharp cheddar, and pancake mix. Roll into 1″ balls and place on a nonstick sheet (use cooking spray or a silicone mat). Bake 30–40 minutes until browned and cooked through.
• While sausage balls bake, chop onion, bell pepper, and one clove garlic. Mix with frozen hash browns.
• Sauté the hash brown mixture in olive oil until golden and tender.
• Core apples and pineapple, dice into 1″ pieces, halve grapes, and combine with oranges for the fruit salad.
• On meal day: reheat portions as needed.

Week 2:

Bacon, pancakes, scrambled eggs, and oranges:

• Preheat oven to 425°F.
• Arrange bacon in a single layer on a sheet pan and bake 15–20 minutes (you can place it in the oven before it reaches temperature). Drain on paper towels. You may need two batches depending on pan size.
• Prepare pancake batter according to the box directions, adding ¼ cup butter per 2 cups of mix. Make about 40 pancakes (two per person per day).
• Whisk 6–8 eggs with a splash of water, salt, and pepper. Cook in batches until set—about 24 eggs total.
• On meal day: reheat bacon and eggs as needed and serve pancakes with butter and syrup.

Week 3:

Turkey sausage patties, sliced apples, bagels with cream cheese:

• Cook turkey sausage patties following package directions.
• Core and slice apples; toss with the juice of one lemon in a large container to prevent browning.
• On meal day: warm patties in the microwave with a spoonful of water for about 30 seconds per side. Toast bagels and serve with cream cheese.

Week 4:

Breakfast burritos and yogurt with fruit:

• Cook bacon on a sheet pan at 425°F for 15–20 minutes, drain and crumble. Brown and crumble sausage and scramble eggs while bacon cooks.
• Combine bacon, sausage, scrambled eggs, hash browns, and shredded cheese in a large bowl.
• Spoon about 1/3 cup of the mixture onto each tortilla, roll into burritos, and repeat until you have 20. Bake burritos at 400°F for 20–25 minutes.
• On meal day: microwave each burrito 1–2 minutes per side to reheat. Wash and prep berries each morning for yogurt—the berries won’t keep well if washed too far in advance.

Week 5:

Strawberry-banana smoothies, waffles, and sausage links:

• Slice bananas and freeze them on a baking sheet for 1–2 hours.
• Slice strawberries. In 20 sandwich bags combine frozen banana pieces, strawberries, and ½ cup baby spinach per bag to make smoothie packs.
• Grill or cook sausage links according to package directions.
• Prepare waffle batter using pancake mix and ¼ cup melted butter per 2 cups of mix. Cook 20 waffles in a waffle iron.
• On meal day: blend smoothie packs with ½ cup Greek yogurt and ½ cup milk. Reheat waffles and sausage links and serve with butter and syrup.

Week 6:

Ham, blueberries, banana bread, and omelets:

• Make banana bread: combine mashed bananas, vanilla, baking soda, salt, sugar, 1 stick melted butter, 2 eggs, and flour until smooth. Divide into two greased loaf pans and bake at 350°F for about an hour.
• Slice ham steaks into individual portions and pan-fry 3–4 minutes per side.
• Chop onions, bell peppers, and mushrooms; sauté in butter for 3–4 minutes until soft.
• Whisk 8–10 eggs with water. Pour single-serving amounts (about 1/4 cup) into a hot pan and cook 2–3 minutes per side. Add a sprinkle of cheese and about 1/4 cup of the veggie mixture before folding. Repeat to make 20 small omelets.
• On meal day: slice banana bread and reheat ham and omelets in the microwave as needed.

Give this approach a try—you’ll free up your mornings and still serve balanced breakfasts to your family. If I can make it work, anyone can.