5 Easy Prep Make Ahead Breakfasts

Breakfast as they say is the most important meal of the day after all It’s the way we break our fast. But if you are always on the go and lead a busy lifestyle, then it’s important to prepare your breakfast well in advance. Wave Sport and Fitness have put together some of our favourite recipes so you don’t have to. 

Warning! Once you start preparing these as part of your regular morning routine, things will never be the same again.

Here are 5 for you to try

Protein Pumpkin Smoothie


    • 150g  0% Fat Plain Greek Yogurt
    • 120g Pumpkin
    • 1/2 large Banana
    • 1 Teaspoon Cinammon
    • 1 Tablespoon Maple Syrup or Honey
    • 1 Scoop of your favourite protein powder
    • 240ml Ice Cubes


    Place all the ingredients in the blender, in order. Secure the lid and blend. Start on a low speed and blend until you reach your preferred texture. Enjoy!

    Serve immediately.

    Serves: 1 | Serving Size: 1 glass

    (per serving): Calories: Approx 350

    Slow Cooker Pumpkin Oats

    • 1 litre Unsweetened Almond Milk
    • 350g of your preferred oats
    • 120ml Maple Syrup or Honey
    • 1 Tablespoon Cinammon
    • 1 Tablespoon Vanilla Extract
    • 1 Teaspoon Salt
    • 425g Pumpkin ideally purified
    • 70g Almond Butter
    • 100ml Orange Juice


    in your slow cooker, stir together 1 litre of  water, almond milk, oats, maple syrup, cinammon, vanilla, salt and pumpkin. Cover and cook on low until thick, creamy and tender, about 7–8 hours.

    Stir in almond butter and orange juice. Spoon into bowls.

    Serves: 8 | Serving Size: About 1 cup oats

    (per serving): Calories: Approx 300

    Golden Overnight Oats and Blueberries


    • 500ml Unsweetened Almond Milk
    • 2 Teaspoons Ground Turmeric
    • 2 Teaspoons Freshly Grated Ginger
    • 1/2 Teaspoon Freshly Ground Black Pepper
    • 200g Your Favourite Oats
    • 300g Fresh Blueberries


    Take a 1L sealable container, combine the milk, turmeric, ginger and black pepper. Mix The ingredients together. Stir in the oats and seal the container, refrigerate overnight or at least 4 hours.

    Before eating, stir until creamy, then top with blueberries. 

    Serves: 4 | Serving Size: 3/4 cup oats and 1/2 cup berries

    (per serving): Calories: Approx 200

    You can also try our other overnight oats recipe

    Peanut/Almond Butter Cookie


    • 300g ripe bananas
    • 100g of eggs
    • 200g of your preferred oats
    • 260g Peanut Butter or alternative
    • 3 Tablepoons Maple Syrup or Honey
    • 2 Teaspoons Cinnamon
    • Pinch of salt


    Preheat the oven to 180°C. Add a baking sheet to an oven tray.

    Add bananas and eggs into a medium mixing bowl. Mix with a spatula, mash the banana as much as possible to ensure any chunks are as small as possible. Add the oats, peanut butter, honey, and salt, and stir until just combined. The mixture should get thick and hard to stir.

    Portion the cookie dough into small balls. Roll each ball and lightly smash it between your palms to create a mini cookie. You should get Approx 20 cookies from your dough. 

    Place the cookies on the baking sheet. Bake until the edges start to brown, 12 to 15 minutes.

    Serves: 7|  Serving Size: 3 cookies

    Blueberry Breakfast Jar Cake


    • 25g Whole-Wheat Pastry Flour
    • 1 Tablespoon of Oats
    • 1 Tablespoon Coconut Sugar
    • 1/2 Teaspoon Cinnamon
    • 1/4 Teaspoon Baking Powder
    • 1 Pinch Salt
    • 60ml of either semi-skimmed or  Unsweetened Almond Milk
    • 2 Teaspoons Coconut Oil
    • 1/4 Teaspoon Vanilla Extract
    • 50g Fresh Blueberries


    In a bowl, whisk together the flour, oats, sugar, cinnamon, baking powder and salt. In a small measuring cup, whisk together the milk, oil and vanilla. Add the wet ingredients to the dry ingredients and mix with a fork until moistened. Stir in the blueberries.

    Spoon the batter into a jar, ideally at least 500ml. Microwave on high until the cake has expanded and is firm to the touch, 90-120 seconds, depending on the power of your microwave. Watch closely and do not overcook. Add time in 10-second intervals if the muffin is not done. The muffin will puff up at first, but deflate as it cools.

    Serves: 1 | Serving Size: 1 muffin

    (per serving): Calories: 300

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