Greek Yogurt Breakfast Meal Prep

Greek yogurt breakfast meal prep is four breakfasts from one shopping trip, not four copies of the same overnight-oat jar. The yogurt in every recipe here is plain nonfat Greek yogurt, USDA Foundation FDC 330137: 61 kcal and 10.3 g of protein per 100 g. Totals are estimates scaled from that row and the other IDs in the sources. Brands differ. This is not medical advice. See the disclaimer.

Read high-protein breakfast for weight loss for where breakfast sits in the week, and the high-protein meal prep guide for the Sunday session that also covers lunch. This page is only the yogurt block. It is not the overnight oats recipe. That jar uses milk and a larger oat portion, and protein powder there is optional. Do not merge the two calorie lines.

Each block below is one serving. For four mornings, multiply that block by four. Do not multiply and then also eat the single-serving table as if it were the whole batch.

What to buy for four servings of one recipe

Pick one recipe and scale it, or mix two recipes for two days each. Buying all four recipes times four is eight to sixteen breakfasts, not a tidy week.

• Berry jars, four servings: 800 g yogurt, 280 g blueberries, 60 g chia seeds.
• Turkey boxes, four servings: 600 g yogurt, 280 g roasted turkey breast, about 320 g cucumber.
• Banana oat cups, four servings: 720 g yogurt, 120 g dry oats, about 200 g banana.
• Egg muffins, four servings: 240 g yogurt, 320 g egg white, 200 g whole egg, 160 g spinach, 160 g cooked black beans.

The turkey must match the USDA row used later: breast meat only, roasted, not a honey-roasted deli slice. The beans are cooked without salt. Salted cans change the sodium, not necessarily the calories by much.

Yogurt berry jars

About 235 kcal, 24 g protein, 24 g carbohydrate, 6 g fat per jar. Five minutes to assemble. These keep better than raspberries, which is why this prep uses blueberries.

Ingredients (one jar)

• 200 g plain nonfat Greek yogurt
• 70 g raw blueberries
• 15 g dried chia seeds

Method

1. Stir the chia into the yogurt so it is not a dry layer at the bottom.
2. Add the blueberries. Close the jar.
3. Refrigerate. Eat within three days. Chia thickens the yogurt. That is texture, not a change in the math. If you hate the texture, use 15 g of almonds instead and switch to the almond line on high-protein breakfasts under 400 calories. Do not keep this table if you swap.

Ingredient	Amount	kcal	Protein (g)	Carb (g)	Fat (g)
Greek yogurt, plain, nonfat (FDC 330137)	200 g	122.0	20.60	7.28	0.74
Blueberries, raw (FDC 171711)	70 g	39.9	0.52	10.14	0.23
Chia seeds, dried (FDC 170554)	15 g	72.9	2.48	6.32	4.61
Total, then rounded		234.8 → 235	23.60 → 24	23.74 → 24	5.58 → 6

There is no honey in this jar. Add honey only if you redo the addition. Eight grams of honey is about 24 kcal (FDC 169640) and almost no protein.

Savory yogurt and turkey boxes

About 206 kcal, 37 g protein, 8 g carbohydrate, 2 g fat per box. This is the highest-protein breakfast in the prep. It is salty only to the extent your turkey is. The USDA roasted breast used here has 99 mg sodium per 100 g, so 70 g is about 69 mg from the turkey. A brined deli slice can be several times that. Read the pack.

Ingredients (one box)

• 150 g plain nonfat Greek yogurt
• 70 g roasted turkey breast, meat only
• 80 g cucumber, with peel, chopped
• Dill, lemon juice, or black pepper
• No added salt until you taste the turkey

Method

1. Put the yogurt in a container. Stir in dill or lemon if you want them. Those amounts are not in the table.
2. Pack the turkey and cucumber on the side or fold them in. Folding in is the same calories.
3. Keep cold. Eat within three days. Do not freeze this box. Thawed yogurt weeps, and the estimate is for yogurt you did not freeze.

Ingredient	Amount	kcal	Protein (g)	Carb (g)	Fat (g)
Greek yogurt, plain, nonfat (FDC 330137)	150 g	91.5	15.45	5.46	0.55
Turkey breast, roasted (FDC 171496)	70 g	102.9	21.09	0.00	1.46
Cucumber, with peel (FDC 168409)	80 g	12.0	0.52	2.90	0.09
Total, then rounded		206.4 → 206	37.06 → 37	8.36 → 8	2.10 → 2

A related no-cook lunch, with cottage cheese instead of yogurt, is the tuna bowl on cottage cheese recipes for weight loss. Different dairy, different table. Do not swap the names and keep 206 kcal.

Banana oat yogurt cups

About 268 kcal, 23 g protein, 38 g carbohydrate, 3 g fat per cup. The oats are 30 g, dry, stirred in. They are not soaked overnight in milk. If you want that breakfast, use the oats recipe and its calorie line.

Ingredients (one cup)

• 180 g plain nonfat Greek yogurt
• 30 g dry oats, regular or quick, not fortified (the USDA row is uncooked cereal)
• 50 g raw banana, sliced

Method

1. Stir the dry oats into the yogurt. They will soften in the fridge. They will not become porridge.
2. Add the banana the morning you eat the cup if you can. Banana browns. If you add it on prep day, the calories are the same and the look is worse.
3. Eat within two days. This is still under 400 calories. It is also the highest-carb cup here because of the oats and banana, which is fine if that is what you meant to eat.

Ingredient	Amount	kcal	Protein (g)	Carb (g)	Fat (g)
Greek yogurt, plain, nonfat (FDC 330137)	180 g	109.8	18.54	6.55	0.67
Oats, dry, not fortified (FDC 173904)	30 g	113.7	3.94	20.31	1.96
Banana, raw (FDC 173944)	50 g	44.5	0.55	11.42	0.17
Total, then rounded		268.0 → 268	23.03 → 23	38.28 → 38	2.79 → 3

Yogurt egg muffins

About 212 kcal, 26 g protein, 14 g carbohydrate, 5 g fat per one serving of batter. Bake them in the cups you will actually eat. If one recipe’s batter fills two muffin cups, those two cups together are one serving, not two. Label the container.

Ingredients (one serving of batter)

• 60 g plain nonfat Greek yogurt
• 80 g raw egg white
• 50 g whole egg
• 40 g raw spinach, chopped
• 40 g black beans, cooked, boiled, without salt
• Pepper

Method

1. Heat the oven to 180°C / 350°F. Oil the tin with a swipe you are willing to ignore, or line it. A measured teaspoon of oil per cup is about 5 g and about 44 kcal (olive oil, FDC 171413). It is not in the table. If you use it, add it.
2. Stir yogurt, egg white, whole egg, spinach, and beans. Pepper the mix.
3. Bake until the center is set, usually 18 to 22 minutes. Times vary with the cup size. The estimate does not depend on the minute count. It depends on the weight that went in.
4. Cool, then refrigerate up to three days or freeze. Reheat from the fridge until hot in the middle. Freezing does not change the USDA math. It does change the texture.

Ingredient	Amount	kcal	Protein (g)	Carb (g)	Fat (g)
Greek yogurt, plain, nonfat (FDC 330137)	60 g	36.6	6.18	2.18	0.22
Egg white, raw (FDC 172183)	80 g	41.6	8.72	0.58	0.14
Whole egg, raw (FDC 171287)	50 g	71.5	6.28	0.36	4.75
Spinach, raw (FDC 168462)	40 g	9.2	1.14	1.45	0.16
Black beans, no salt (FDC 173735)	40 g	52.8	3.54	9.48	0.22
Total, then rounded		211.7 → 212	25.87 → 26	14.06 → 14	5.48 → 5

For a freezer breakfast that is a burrito instead of a muffin, use black bean egg breakfast burritos and that page’s own numbers. A tortilla is the piece that moves the calories.

A sane prep block

One hour is enough for jars plus muffins if the turkey boxes are just portioning, not roasting. If the turkey is raw, you are roasting a breast first and this is no longer a one-hour breakfast prep. Buy it already roasted, plain, or cook it inside the meal prep guide‘s Sunday cook with the chicken.

• Jars and boxes: portion cold. They do not need the oven.
• Muffins: oven, then cool before you lid them. A hot muffin in a closed box sweats.
• Oat cups: stir oats in, banana on the day.
• Label each lid with the rounded calories from this page so a sleepy morning does not become a guess.

All four single servings are under 400 calories. The turkey box is the one to pick when you care more about protein than about fruit. The oat cup is the one that behaves most like the oats you already know, with less oat and no milk. Busy mornings that are not prep mornings are covered on high-protein breakfast for busy mornings.

FAQ

Which Greek yogurt did you use?

Plain nonfat Greek yogurt, FDC 330137, 61 kcal and 10.3 g protein per 100 g. Chobani nonfat plain is a different USDA row (FDC 171312) and was not used. If your cup is 2% or flavored, these totals are the wrong totals.

Can I sweeten the jars?

Yes, if you count it. Honey at 8 g adds about 24 kcal and about 6.6 g carbohydrate, and almost no protein. The jar then is not 235 kcal.

How long do they keep?

Jars, boxes, and muffins: up to three days in the refrigerator in this plan. Oat cups: two days, with banana added late. Muffins can be frozen. The yogurt-and-turkey box should not be frozen. These are kitchen limits for quality, not a safety certificate. Keep them cold. Do not leave dairy in a warm car.

Is this cheaper than protein powder?

This page does not compare prices. It leaves the powder out. Cost depends on where you buy yogurt and turkey. For a budget frame that is already on the site, use cheap high-protein meals, and do not invent a weekly total from these four recipes.

Can I use regular yogurt?

Not with these numbers. Plain nonfat yogurt that is not Greek is a different USDA food (lower protein per 100 g in Foundation data). Use Greek, plain, nonfat, or rebuild the table.

Sources

USDA FoodData Central, 8 October 2026. Energy is kilocalories (nutrient 208). Per 100 g.

• FDC 330137, Greek yogurt, plain, nonfat: 61 kcal, 10.3 g protein, 3.64 g carbohydrate, 0.37 g fat, 36 mg sodium.
• FDC 171711, blueberries, raw: 57 kcal, 0.74 g protein, 14.49 g carbohydrate, 0.33 g fat.
• FDC 170554, chia seeds, dried: 486 kcal, 16.54 g protein, 42.12 g carbohydrate, 30.74 g fat.
• FDC 171496, turkey breast, roasted, meat only: 147 kcal, 30.13 g protein, 0 g carbohydrate, 2.08 g fat, 99 mg sodium.
• FDC 168409, cucumber, with peel, raw: 15 kcal, 0.65 g protein, 3.63 g carbohydrate, 0.11 g fat.
• FDC 173904, oats, regular and quick, not fortified, dry: 379 kcal, 13.15 g protein, 67.7 g carbohydrate, 6.52 g fat.
• FDC 173944, banana, raw: 89 kcal, 1.09 g protein, 22.84 g carbohydrate, 0.33 g fat.
• FDC 172183, egg white, raw: 52 kcal, 10.9 g protein, 0.73 g carbohydrate, 0.17 g fat.
• FDC 171287, whole egg, raw: 143 kcal, 12.56 g protein, 0.72 g carbohydrate, 9.51 g fat.
• FDC 168462, spinach, raw: 23 kcal, 2.86 g protein, 3.63 g carbohydrate, 0.39 g fat.
• FDC 173735, black beans, cooked, without salt: 132 kcal, 8.86 g protein, 23.71 g carbohydrate, 0.54 g fat.
• FDC 171413, olive oil, only if you grease the tin: 884 kcal and 100 g fat per 100 g. Not included unless you add a weighed amount.

Database: https://fdc.nal.usda.gov/