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How to Meal Prep Eggs

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Eggs are a breakfast powerhouse, packed with protein, healthy fats, and essential nutrients. But who has time to whip up eggs every morning when things get busy? That’s where meal prep eggs come in!

How to meal prep eggs.

Prepping a batch of eggs on the weekend saves you precious time during the week, ensuring you have a quick, nutritious breakfast ready to grab and go.

Can You Meal Prep Eggs for the Week?

There are several reasons why meal prepping eggs can be a game-changer in your weekly meal planning. First and foremost, eggs are incredibly nutritious. They are a great source of high-quality protein, vitamins, and minerals.

By incorporating eggs into your meal prep, you are ensuring that you have a healthy and nutritious option available at all times.

One of the greatest advantages of meal prepping eggs is the convenience it offers. By cooking and portioning out eggs in advance, you save yourself valuable time during the week.

No more scrambling to make breakfast or cooking lunch every day. Simply reheat your prepped eggs, and you have a delicious and satisfying meal ready to go in no time.

Avocado egg toast.

Benefits of Meal Prepping with Eggs

In today’s fast-paced world, meal prepping has become a popular solution for those seeking a convenient and healthy approach to eating. And when it comes to versatile and nutritious ingredients, eggs take the spotlight.

Meal prepping with eggs offers a plethora of benefits that go beyond just saving time in the kitchen. From their nutritional value to cost-effectiveness and versatility, eggs are a meal prepper’s best friend.

Here are some key advantages of incorporating eggs into your meal prep routine:

Nutritional Powerhouse

Eggs are a nutritional powerhouse, packed with vitamins, minerals, and high-quality protein. They contain all nine essential amino acids, making them a complete protein source.

By meal prepping eggs, you can ensure that you have a healthy and nutritious option readily available throughout the week.


Meal prepping saves you precious time during busy weekdays. Eggs can be cooked in bulk and easily portioned out for breakfast, lunch, or even snacks.

From simple hard-boiled eggs to more elaborate dishes like frittatas or egg muffins, having pre-prepared eggs on hand means you can enjoy a quick and satisfying meal without the hassle of cooking every day.


Eggs are incredibly versatile and can be used in a wide variety of dishes. Whether you prefer them scrambled, poached, fried, or boiled, eggs can be transformed into a range of meals to suit your taste preferences and dietary needs.

By meal prepping eggs, you have the flexibility to incorporate them into different recipes throughout the week.


Eggs are not only nutritious but also affordable. You can save money on your weekly grocery bill. Eggs are often less expensive than other sources of protein, making them a budget-friendly option for those looking to reduce food costs while still maintaining a healthy diet.

Portion Control

Portion control is an important aspect of maintaining a balanced diet. By meal prepping with eggs, you have better control over portion sizes, ensuring that you are not overeating or consuming excessive calories.

Pre-portioned eggs make it easier to stick to your nutritional goals and avoid mindless snacking or overindulgence.

Reduced Food Waste

Meal prepping with eggs can help reduce food waste. By cooking and portioning out eggs in advance, you can avoid having unused eggs spoil in your refrigerator.

This not only saves you money but also contributes to a more sustainable approach to food consumption.

Case of eggs.

Prepping Eggs for Multiple Meals

Meal prepping eggs for multiple meals is a smart and efficient way to ensure you have a nutritious and versatile ingredient ready to go throughout the week.

Here are some tips on how to prep eggs for multiple meals:

Hard-Boiled Eggs

Hard-boiled eggs are a meal prepper’s best friend. They can be enjoyed on their own as a quick snack or incorporated into various dishes.

To prep hard-boiled eggs for multiple meals, start by placing eggs in a single layer in a pot. Add enough water to cover the eggs by at least an inch. Bring the water to a boil, then cover, remove from heat, and let the eggs sit for about 9-12 minutes, depending on desired yolk consistency.

Once done, transfer the eggs to an ice bath to cool down quickly. Store them in the refrigerator, and they will be ready to enjoy throughout the week.

Scrambled Eggs

Scrambled eggs are versatile and can be used in a variety of dishes, from breakfast burritos to stir-fries. To prep scrambled eggs for multiple meals, whisk several eggs together in a bowl.

Heat a non-stick pan over medium heat and add a bit of oil or butter. Pour the beaten eggs into the pan and cook, stirring gently, until they are softly set. Season with salt and pepper to taste. Let the scrambled eggs cool before dividing them into individual meal-sized portions.

Store them in airtight containers in the refrigerator and use within a few days.

Frittatas or Egg Muffins

Frittatas or egg muffins are an excellent option for prepping eggs for multiple meals. These baked egg dishes can be customized with various ingredients and are perfect for grab-and-go breakfasts or quick lunches.

To prep, start by whisking together eggs and your desired mix-ins—such as vegetables, cheese, or cooked meats. Pour the mixture into a greased baking dish or divide it into a muffin tin. Bake in a preheated oven until the eggs are set and lightly browned.

Let them cool before portioning into individual servings. Store in the refrigerator and reheat as needed.

Egg Salad

Egg salad is a classic and satisfying option for using prepped eggs in multiple meals. To make egg salad, chop hard-boiled eggs and combine them with mayonnaise, mustard, diced celery or onions, and seasoning to taste. Mix well and divide into individual servings.

Store in the refrigerator and use within a few days. Enjoy egg salad on its own, in sandwiches, or as a topping for salads. Check out how to meal prep salads.

Omelets or Egg Wraps

Prepping eggs for omelets or egg wraps is simple and allows for endless flavor combinations. To prep, whisk eggs together in a bowl and season with salt and pepper. Pour the beaten eggs into a greased non-stick pan and cook over medium heat.

Once the eggs are set, let them cool before cutting into individual portions. Store in airtight containers in the refrigerator and use within a few days. When ready to enjoy, reheat the eggs in a pan or microwave and fill them with your favorite ingredients to create delicious omelets or egg wraps.

Breakfast benedict.

Is Meal Prepping Eggs Safe?

Meal prepping has become increasingly popular, as it offers a convenient way to save time, eat healthy, and stay organized throughout the week. One common ingredient that is often prepped in advance is eggs. Eggs are not only versatile but also packed with protein and essential nutrients.

However, when it comes to meal prepping eggs, it’s important to ensure safety to avoid foodborne illnesses. By following these guidelines, you can confidently incorporate eggs into your meal prepping routine while minimizing any potential risks.

Here are some storage and safety tips to keep in mind:

1. Cook to the Right Temperature:

Fully Cook: Ensure eggs are cooked until the yolks and whites are firm. Hard-boiled eggs are popular for meal prepping because they can be cooked thoroughly and stored easily.

Avoid Raw or Runny Eggs: If you’re storing eggs for later consumption, avoid leaving them runny or partially cooked.

2. Proper Storage:

Refrigeration: Keep cooked eggs refrigerated at 40°F (4°C) or colder. They should not be left out at room temperature for more than 2 hours (or 1 hour if the temperature is above 90°F).

Airtight Containers: Store them in airtight containers to prevent contamination and to keep them fresh.

Duration: Hard-boiled eggs can be stored in the refrigerator for up to one week. For other egg preparations, consume them within 3-4 days.

3. Avoiding Cross-Contamination:

Separate Raw and Cooked: Always store raw eggs separately from cooked ones and other ready-to-eat foods.

Clean Kitchen Tools: Ensure that all utensils, containers, and surfaces used to prepare eggs are cleaned thoroughly before and after use.

4. Reheating:

Reheat Safely: When reheating eggs, ensure they are heated to 165°F (74°C) to kill any bacteria.

5. Purchase Wisely:

Check for Freshness: Always check the sell-by or expiration date on eggs before purchasing. Avoid any that are cracked or dirty.

Buy Pasteurized: Consider buying pasteurized eggs, especially if you are in a high-risk group for foodborne illnesses.

6. Mind Special Dietary Needs:

Vulnerable Populations: Individuals such as the elderly, pregnant women, young children, or those with weakened immune systems should be especially cautious and eat eggs that are fully cooked.

7. Be Mindful of Salad Preparations:

If you’re adding hard-boiled eggs to salads that include perishable ingredients, be mindful of their shelf life too.

Hard boiled egg.

Frequently Asked Questions (FAQs)

How long does an egg last for meal prep?

Eggs prepared for meal prep can last in the fridge for up to 7 days. Always ensure they’re stored properly in airtight containers to maintain freshness.

Can I prep scrambled eggs ahead of time?

Yes, you can prepare scrambled eggs ahead of time. Cook them slightly underdone, let them cool, then store them in the fridge. Reheat gently when needed.

How long do cooked eggs last in the fridge?

Cooked eggs can last in the fridge for up to one week when stored properly.

What to do with boiled eggs for meal prep?

Chop boiled eggs for salads, slice for sandwiches, or make egg salad for meal prep.

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