7-Day Breakfast Meal Plan (SWEET EDITION)

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This meal plan is designed for those who don’t mind starting their mornings with something sweet. Personally, I prefer savory breakfasts to feel my best, but everyone’s body and nutritional needs are different. This 7-day breakfast plan offers a variety of options, carefully crafted to include sweetness only from natural sources, helping you power through a busy week. At the end of the plan, you’ll also find helpful tips to make the most of your meal prep and enjoy your mornings stress-free.

*The plan is meant to be a flexible guide, not a strict rulebook. If you’re hungrier, eat more – if you’re less hungry, eat less.

*You can always add extra snacks between meals if the plan doesn’t feel like enough for you. Everything depends on your personal factors such as age, activity level, metabolism, lifestyle, and overall health.

*Most importantly, stay relaxed and never stressed, have fun, be creative in the kitchen, and don’t worry if you don’t follow it perfectly.

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Take a sneak peek at your week of delicious, balanced meals:

* Chocolate Chia Pudding – With coconut yogurt and avocado 

* Tiramisu Overnight Oats

* Smoothie Bowl with  Crunchy homemade granola

* Sweet Toasts – With homemade spreads

* Sweet Quinoa Breakfast Bowl

* High-Protein Pancakes (no protein powder)

* Baked Oatmeal – Apple and cinnamon crumble on yogurt 

Day 1

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Chocolate Chia Pudding – With coconut yogurt and avocado 

(Approx. per serving: ~493 kcal, 8 g protein, 43 g carbohydrates, 11 g fiber, 35 g fat)

Info: Carob is a naturally sweet, caffeine-free alternative to cocoa, made from the pods of the carob tree. It’s low in fat, rich in fiber, and contains antioxidants, making it a healthier option for adding chocolate-like flavor to recipes.

In a blender, combine 50 ml plant-based milk (almond, oat, or coconut), 50 avocado, 300 g coconut yogurt, 1 tsp carob or raw cocoa powder, 1–2 tbsp maple syrup or honey (to taste), ½ tsp vanilla extract, and a pinch of salt (optional) and blend until smooth. Transfer the mixture to a bowl or jar and stir in 1 tbsp chia seeds evenly. Let it sit for 5 minutes, stir again to prevent clumping, then cover and refrigerate for at least 4 hours or overnight to thicken. Before serving, stir once more for a smooth texture and top with fresh raspberries and 10 g shaved dark chocolate. 

Note: If you don’t like avocado, you can substitute it with cooked sweet potato or banana.

Day 2

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Tiramisu Overnight Oats

(Approx. per serving: ~430 kcal, 25 g protein, 70 g carbohydrates, 5 g fat)

Combine 60 g rolled oats with 1 shot of espresso, 1 tsp chia seeds, 1 tbsp honey (or maple/agave syrup), 1 tsp unsweetened cocoa powder, and 40 ml plant milk (almond milk works well) in a bowl or jar and set aside. In another bowl, mix 150 g skyr (natural taste) with 1 tbsp honey or maple syrup and ½ tsp rum extract (optional but recommended). Pour the yogurt mixture over the oats, sprinkle with ¼ tsp cocoa powder, and refrigerate overnight for a perfectly creamy breakfast.

Note: While this recipe uses skyr for its protein content and creamy texture, you can swap it with any plant-based yogurt.

Day 3

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Smoothie Bowl with  Crunchy homemade granola

Approx. per serving: ~460 kcal, 12 g protein, 55 g carbohydrates, 10 g fiber, 22 g fat

Blend 1 cup (150 g) frozen berries, such as strawberries,blueberries, raspberries, and cranberries, with 1 tablespoon (10 g) hazelnut butter, 1 teaspoon (5 g) chia seeds, 1 teaspoon (5 g) hemp seeds, and ½ cup (120 ml) unsweetened plant-based milk until smooth and creamy. Pour the mixture into a bowl and top with ½ sliced banana (60 g), extra hemp seeds, more frozen or fresh berries (50 g), and a handful of homemade granola. 

To make the granola, mix 1 cup (100 g) rolled oats with ¼ cup (30 g) chopped nuts (almonds, cashews, or hazelnuts), 1 tablespoon (15 ml) melted coconut oil, 1 tablespoon (15 ml) maple syrup, 1 tablespoon (15 g) nut butter, and a pinch of salt; spread on a baking tray and bake at 160 °C (320 °F) for 15–20 minutes, stirring halfway, until golden and crisp.

Day 4

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Sweet Toasts – With homemade spreads

This collection is a little bit heavy on calories, but if you’re following a high-calorie or muscle-gaining plan, don’t worry. Use them to power your mornings or as a snack!

Homemade chocolate hazelnut spread: 

(Approx per 20g [around 1tbsp] –  ~120 kcal, 3 g protein, 8 g carbohydrates, 2 g fiber, 8 g fat)

roast 250 g hazelnuts in the oven at 180 °C (350 °F) for about 10 minutes, checking frequently to prevent burning, then transfer them to a clean kitchen towel and gently rub to remove the skins. Place the peeled hazelnuts in a blender and begin blending until smooth, then add 5 tablespoons cocoa powder and continue blending into a paste. Add 15 g coconut sugar or maple syrup to taste, blending again, and gradually incorporate 70–100 ml hot water, one tablespoon at a time, until the spread reaches a smooth, chocolatey consistency. Transfer the mixture to a jar and store for up to two weeks.

Homemade peanut butter spread:

(Approx per 20g [around 1tbsp] – ~120 kcal, 5 g protein, 4 g carbohydrates, 1 g fiber, 9 g fat)

start with 2 cups of roasted peanuts (salted or unsalted depending on your preference). If your peanuts aren’t roasted, roast them in a preheated oven at 180 °C (350 °F) for 10 minutes, stirring occasionally, then let them cool. Once cooled, place the peanuts in a clean kitchen towel, fold it over, and gently rub to remove the skins. Transfer the peeled peanuts to a food processor and blend on high for 1–2 minutes, stopping occasionally to scrape down the sides; the peanuts will first become a coarse meal and then gradually form a smooth paste. For extra smoothness, add 1–2 tablespoons of coconut or neutral oil and blend again until fully incorporated. If you like it sweeter, mix in 1–2 tablespoons of maple syrup or honey, and if using unsalted peanuts, add a pinch of salt. Transfer the peanut butter to a jar or airtight container and store in the refrigerator for up to 2–3 weeks.

Blueberry jam (no refined sugar)

(Approx per 20g [around 1tbsp] – ~50 kcal, 0 g protein, 13 g carbohydrates, 1 g fiber, 0 g fat)

combine 300 g of fresh or frozen blueberries, 40 g of maple syrup, 1 level teaspoon of ground cinnamon, the juice of half a lemon in a saucepan. Place the pan over medium heat and bring the mixture to a boil, then reduce the heat to low and simmer, stirring occasionally, until the syrup thickens. Remove from heat, let the jam cool, then transfer it to a jar and store in the refrigerator.

Serving suggestions: 

The Classic Combo Toast – Spread 1–2 tablespoons of homemade hazelnut chocolate on a slice of whole-grain or sourdough bread. Top with sliced banana 

Peanut Butter & Berry Toast – Spread 1–2 tablespoons of your homemade peanut butter on toast. Add fresh berries (strawberries, blueberries, or raspberries) on top and drizzle lightly with a bit of maple syrup if you like it sweeter.

Blueberry Jam & Cottage Cheese Toast (or goat cheese) – Spread a thin layer of blueberry jam over toast, then top with a layer of cottage cheese or goat cheese. Srinkle crushed nuts for crunch.

PB&J – Spread peanut butter or hazelnut chocolate on toast and top with a dollop of blueberry jam for a classic “PB&J” twist with more natural sweetness.

Day 5

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Sweet Quinoa Breakfast Bowl

(Approx. per serving: ~460 kcal, 14 g protein, 70 g carbohydrates, 9 g fiber, 15 g fat)

Cook ½ cup (90 g) uncooked quinoa in 1 ½ cups (360 ml) unsweetened cashew milk over medium heat until the liquid is absorbed and the quinoa is tender, about 15–20 minutes. Once cooked, stir in 1 teaspoon (2 g) raw cocoa powder. Transfer the quinoa to a breakfast bowl and top with 1 teaspoon (5 g) ground flaxseeds, ½ teaspoon (1 g) red maca powder, and your choice of toppings such as ½ sliced banana (60 g), 2 tablespoons (30 g) chopped raw nuts, and a few fresh berries (50 g). Mix gently and enjoy warm or cold.

Superfood info: Maca is a root vegetable from the Andes, typically dried and ground into a fine powder. It has a naturally sweet, nutty flavor and is often added to smoothies, bowls, or baked goods. Maca is rich in vitamins (B, C, and E), minerals (iron, calcium, magnesium), and antioxidants. It is known for supporting energy, endurance, and hormonal balance.

Day 6

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High-Protein Pancakes (no protein powder)

(Approx. per pancake: ~130 kcal, 5.8 g protein, 15.8 g carbohydrates, 3 g fiber, 5.2 g fat)

Place 1 medium banana (about 120 g), 1 whole egg, 2 egg whites, 50 g rolled oats, 1 tablespoon of a mix of chia seeds and hemp seeds, and 1 teaspoon baking powder in a blender and blend until smooth. Heat ½ tablespoon (about 7 g) coconut oil in a non-stick skillet over medium heat, then pour portions of the batter (around ¼ cup/60 ml each) into the skillet. Cook for 2–3 minutes on each side until golden and set. Serve warm with your favorite toppings, such as fresh fruit or a drizzle of nut butter. 

Note: if you’re not using a blender, use oat flour for a smooth batter.

Protein source: eggs, egg whites, chia seeds, hemp seeds, and oats.

Day 7

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Baked Oatmeal – Apple and cinnamon crumble on yogurt 

• With 300 g low-fat plain yogurt + 100 g apple crumble – Approx. per serving: ~365 kcal, 18 g protein, 53 g carbohydrates, 4 g fiber, 8 g fat;

• With 300 g full fat plain yogurt + 100 g apple crumble  – Approx. per serving: 210 kcal, 15 g protein, 18 g carbs, 0 g fiber, 12 g fat;

• With 300 g skyr (unsweetened) + 100 g apple crumble – Approx. per serving: ~395 kcal, 33 g protein, 50 g carbohydrates, 4 g fiber, 5.5 g fat.

Preheat the oven to 350°F (175°C). Peel and chop 1 large apple (about 250 g) into bite-sized pieces, then toss in a bowl with 1 tablespoon (15 g) maple syrup, 1 teaspoon (3 g) cinnamon, 1 tablespoon (15 ml) lemon juice, and ½ teaspoon (2 ml) vanilla extract before spreading evenly in a small baking dish. In another bowl, combine ¾ cup (60 g) rolled oats, ½ cup (45 g) almond flour, 2 tablespoons (15 g) chopped nuts such as almonds, walnuts, or pecans, 1 teaspoon (3 g) cinnamon, and a pinch of salt. Add 2 tablespoons (30 g) coconut oil and 1 tablespoon (15 g) nut butter (such as almond or hazelnut), then mix until crumbly. Spread the topping evenly over the fruit and bake for 20–25 minutes until the apples are soft and the crumble is golden brown. Let it cool slightly before serving, ideally with plain plant-based yogurt or skyr for a high-protein sweet breakfast.

Meal Plan Tips: 

Make granola in advance: Homemade granola can be baked ahead of time and stored in an airtight container for up to 2 weeks. Use it to top smoothie bowls, overnight oats, or yogurt for a quick breakfast.

Cook quinoa ahead: Quinoa for the Sweet Quinoa Breakfast Bowl can be cooked the night before and stored in the fridge. Reheat or enjoy cold in the morning for a fast and nutrient-dense breakfast.

Prepare nut butters and jams in bulk: Homemade peanut butter, hazelnut chocolate spread, and blueberry jam can all be prepared in advance. Store in jars and use them throughout the week for toast, pancakes, or bowls, saving time each morning.

Protein pancakes with a blender: Making the batter in a blender not only ensures a smooth consistency but also makes prep super fast which is great for busy mornings. Or make the batter the evening before. 

Smoothie bowls: Smoothie bowls are extremely quick and nutrient-dense, but they should be consumed immediately for the best taste and texture. You can pre-portion the frozen berries and seeds for even faster prep.

Apple crumble: This can be baked in advance, for example the evening before. Store in the fridge and reheat in the morning or serve cold with yogurt or skyr for a sweet, high-protein breakfast.

Chia puddings: Make the Chocolate Chia Pudding the night before and let it thicken overnight.

Use versatile ingredients: Ingredients like chia seeds, hemp seeds, oats, and nuts appear in several recipes—buy in bulk and keep pre-measured portions to save time and maintain consistency in your breakfasts. Always keep your preffered yogurt and milk in the fridge.