Breakfast at 3:15 A.M.: 14 Meals From Mark Wahlberg’s Famous Daily Schedule, With Easy Recipes

While most of us are still asleep, Mark Wahlberg is already eating breakfast. In 2018 the actor shared his hour by hour day on Instagram, and it went viral: up at 2:30 a.m., prayer at 2:45, breakfast at 3:15, a workout before sunrise, and meals all the way to an early dinner of white fish. CNBC and many other outlets reported it, and fans still talk about it today. Here is every meal from that famous schedule, with a simple recipe for each that you can make on a normal clock. This is his routine, not a plan for everyone, so take the ideas you like..

3:15 A.M. Breakfast Like Mark Wahlberg: Steel Cut Oats With Peanut Butter and Blueberries

His first meal comes at 3:15 a.m., and it is a big one. According to the schedule he posted, breakfast includes steel cut oats, peanut butter, blueberries and eggs, plus a protein shake, three turkey burgers and five pieces of sweet potato. We start with the oats, the cozy part of the plate. Steel cut oats are chewy and hearty, and a spoon of peanut butter with fresh blueberries makes them creamy and sweet. Could you eat breakfast at 3 a.m.?

You will need: 1 cup steel cut oats, 3 cups water, 1/2 cup milk, pinch of salt, 2 tbsp natural peanut butter, 1 cup fresh blueberries, 1 tsp honey (optional), cinnamon.

How to make it: 1. Bring the water and salt to a boil. 2. Stir in the oats, lower the heat and simmer 20 to 25 minutes, stirring now and then. 3. Stir in the milk for a creamier texture. 4. Spoon into bowls and swirl in the peanut butter. 5. Top with blueberries, a drizzle of honey and a pinch of cinnamon. Serves 2 to 3.

Soft Scrambled Eggs, the Other Half of His Breakfast

Eggs were also on that 3:15 a.m. plate for Mark Wahlberg. Soft scrambled eggs are the quickest way to add protein to any breakfast, and the trick to keeping them creamy is low heat and patience. Pull them off the stove while they still look a little wet, because they keep cooking on the plate. Add chives and a pinch of salt and you are done in 5 minutes. How do you like your eggs: scrambled, fried or boiled?

You will need: 4 large eggs, 1 tbsp milk, 1 tsp butter, pinch of salt and pepper, chopped chives.

How to make it: 1. Whisk eggs, milk, salt and pepper. 2. Melt the butter in a nonstick pan over low heat. 3. Add the eggs and stir slowly with a spatula. 4. Keep stirring until soft curds form, about 3 to 4 minutes. 5. Take off the heat while still glossy and top with chives.

Juicy Turkey Burgers (He Had Three)

Yes, three turkey burgers at breakfast. You probably do not need three like Mark Wahlberg, but these juicy patties are great any time of day. The secret to keeping lean turkey moist is grated onion and a little Worcestershire sauce. Cook them in a hot skillet so they get a golden crust. Make a batch and keep them in the fridge for quick lunches all week.

You will need: 1 lb lean ground turkey, 1/4 small onion (grated), 1 clove garlic (minced), 1 tbsp Worcestershire sauce, 1/2 tsp smoked paprika, 1/2 tsp salt, 1/4 tsp pepper, 1 tsp olive oil.

How to make it: 1. Mix turkey, onion, garlic, Worcestershire, paprika, salt and pepper without overworking. 2. Shape into 4 patties and press a small dent in the center of each. 3. Heat oil in a skillet over medium high. 4. Cook 5 to 6 minutes per side until they reach 165 F inside. 5. Rest 3 minutes before serving.

Roasted Sweet Potato Wedges

The breakfast Mark Wahlberg posted also listed five pieces of sweet potato. Roasted wedges are sweet, a little crispy at the edges and easy to make ahead. Roast a full sheet pan on Sunday and reheat a few each day. Smoked paprika and garlic powder give them a savory kick that goes well with eggs or burgers. Sweet potato or regular potato, which do you pick?

You will need: 2 medium sweet potatoes (cut into wedges), 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp salt, pinch of pepper.

How to make it: 1. Heat the oven to 425 F. 2. Toss the wedges with oil and seasonings. 3. Spread in one layer on a lined sheet pan, cut sides down. 4. Roast 25 to 30 minutes, flipping once, until tender and golden at the edges. 5. Serve warm or chill for meal prep.

A Simple Homemade Vanilla Protein Shake

The breakfast Mark Wahlberg shared included a protein shake too. You do not need a special product to make one at home. Milk, Greek yogurt, a banana and a spoon of peanut butter blend into a thick vanilla shake with real protein from food. Add ice for a frosty texture, or a scoop of your usual protein powder if you use one. It is a good grab and go option for busy mornings.

You will need: 1 cup milk, 1/2 cup plain Greek yogurt, 1 frozen banana, 1 tbsp peanut butter, 1/2 tsp vanilla, pinch of cinnamon, 4 ice cubes.

How to make it: 1. Add milk and yogurt to the blender first. 2. Add banana, peanut butter, vanilla and cinnamon. 3. Add the ice. 4. Blend 45 to 60 seconds until smooth and thick. 5. Pour and drink right away.

8 A.M. Like Mark Wahlberg: Baked Turkey Meatballs

By 8 o’clock he had already worked out, and the schedule listed about 10 turkey meatballs. These baked ones are tender, full of flavor and great for meal prep. Bake a big tray, then eat them plain, with marinara, or tucked into a lunch bowl with rice and vegetables. They also freeze well for up to 3 months. Would you eat meatballs for breakfast?

You will need: 1 lb ground turkey, 1/3 cup breadcrumbs, 1 egg, 1/4 cup grated parmesan, 2 tbsp chopped parsley, 2 cloves garlic, 1/2 tsp Italian seasoning, 1/2 tsp salt, marinara to serve (optional).

How to make it: 1. Heat the oven to 400 F and line a sheet pan. 2. Mix all ingredients gently. 3. Roll into 1 1/2 inch balls, about 20. 4. Bake 16 to 18 minutes until browned and 165 F inside. 5. Serve with warm marinara or store for the week.

The 10:30 Grilled Chicken Salad Mark Wahlberg Posted

Mid-morning he posted a grilled chicken salad with two hard boiled eggs, olives, avocado, cucumber, tomato and lettuce. It is a colorful, filling bowl that works for anyone’s lunch. A quick lemon olive oil dressing keeps it fresh. Grill extra chicken while you are at it and you will have salad for days. What is your must-have salad topping?

You will need: 1 grilled chicken breast (sliced), 3 cups chopped romaine, 2 hard boiled eggs (halved), 1/4 cup olives, 1/2 avocado (sliced), 1/2 cucumber, 1 tomato. Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, salt, pepper.

How to make it: 1. Season the chicken with salt, pepper and garlic powder and grill 6 to 7 minutes per side until 165 F. Rest and slice. 2. Arrange lettuce in a big bowl. 3. Add cucumber, tomato, olives, avocado and eggs. 4. Top with chicken. 5. Whisk the dressing and drizzle over.

1 P.M. Like Mark Wahlberg: New York Steak With Green Peppers

Lunch on the schedule Mark Wahlberg posted was a New York steak with green peppers. A strip steak cooked in a hot cast iron pan gets a deep crust in minutes, and the peppers cook right in the same pan in the steak juices. It is simple, fast and feels like a restaurant meal. Let the steak rest before slicing so it stays juicy. How do you like your steak cooked?

You will need: 1 New York strip steak (about 12 oz, 1 inch thick), 1 tsp salt, 1/2 tsp pepper, 1 tbsp oil, 2 green bell peppers (sliced), 1/2 onion (sliced), 1 clove garlic, 1 tsp butter.

How to make it: 1. Pat the steak dry and season well. 2. Heat oil in a cast iron pan until very hot. 3. Sear the steak 4 minutes per side for medium rare, then rest 5 minutes. 4. In the same pan cook peppers, onion and garlic 5 minutes with the butter. 5. Slice the steak and serve over the peppers.

3:30 P.M. Like Mark Wahlberg: Grilled Chicken With Garlic Bok Choy

After school pickup, the schedule listed grilled chicken with bok choy. Bok choy is a mild, crunchy green that cooks in just a few minutes with garlic and a splash of soy sauce. Paired with simple grilled chicken, it makes a light, clean plate. If you cannot find bok choy, spinach or green beans work too. Want more ideas? Try our juicy chicken breast dinners.

You will need: 2 chicken breasts, 1 tbsp olive oil, 1 tsp garlic powder, salt and pepper, 4 baby bok choy (halved), 1 tsp sesame oil, 2 cloves garlic (sliced), 1 tbsp low sodium soy sauce.

How to make it: 1. Season the chicken and grill or pan cook 6 to 7 minutes per side to 165 F. 2. Rest and slice. 3. Heat sesame oil in a pan and cook garlic 30 seconds. 4. Add bok choy cut side down and cook 2 minutes, then add soy sauce and 2 tbsp water and cover 2 minutes. 5. Serve the chicken with the bok choy.

The Early Dinner: Pan Seared Halibut With Lemon

Dinner on the schedule from Mark Wahlberg came around 5:30 p.m. and was a white fish such as halibut, cod or sea bass. Halibut is firm, mild and almost buttery when pan seared. A squeeze of lemon and a little garlic butter at the end is all it needs. Serve it with greens or rice. It cooks in under 10 minutes, so it is perfect for a weeknight. Do you eat fish at least once a week?

You will need: 2 halibut fillets (6 oz each), salt and pepper, 1 tbsp olive oil, 1 tbsp butter, 1 clove garlic (minced), 1 lemon, chopped parsley.

How to make it: 1. Pat the fish very dry and season. 2. Heat oil in a skillet over medium high. 3. Cook the fish 4 minutes without moving it, then flip. 4. Add butter and garlic and spoon it over the fish for 2 to 3 minutes until it flakes. 5. Finish with lemon juice and parsley.

Lemon Herb Baked Cod, Another White Fish Option

Cod was another of the white fish options Mark Wahlberg named, and it is often easier on the budget than halibut. Baking it on a sheet pan with lemon slices, herbs and a little olive oil keeps it moist and makes cleanup easy. Add asparagus or green beans to the same pan for a complete dinner. It is light, simple and ready in about 15 minutes.

You will need: 2 cod fillets (6 oz each), 1 tbsp olive oil, 1 lemon (sliced), 2 cloves garlic, 1 tsp dried oregano or dill, salt and pepper, 1 bunch asparagus.

How to make it: 1. Heat the oven to 400 F. 2. Place cod and asparagus on a lined sheet pan. 3. Drizzle with oil and season with garlic, herbs, salt and pepper. 4. Lay lemon slices on the fish. 5. Bake 12 to 15 minutes until the fish flakes easily.

Easy Peel Hard Boiled Eggs for the Week

Eggs show up twice on his posted day, at breakfast and in the 10:30 salad. A batch of hard boiled eggs in the fridge makes both easy. Steaming the eggs instead of boiling them makes them much easier to peel. They keep for up to a week in their shells. Grab one with a pinch of salt for a quick snack. How many eggs does your family go through in a week?

You will need: 12 large eggs, water, a steamer basket, a bowl of ice water, salt and pepper.

How to make it: 1. Bring 1 inch of water to a boil under a steamer basket. 2. Add the eggs, cover and steam 12 to 13 minutes. 3. Move them to ice water for 10 minutes. 4. Dry and store in the fridge for up to 7 days. 5. Peel under running water when ready to eat.

Meal Prep Sunday: Cook a Mark Wahlberg Style Week in 2 Hours

You do not have to wake at 2:30 to eat like this. Most of these meals can be prepped in one Sunday session: bake the meatballs, form and cook the turkey burgers, roast the sweet potatoes, grill the chicken and boil the eggs. Pack them into containers and your week of lunches is done. It can also save money compared with buying lunch out every day.

You will need: 2 lb ground turkey (for burgers and meatballs), 4 chicken breasts, 4 sweet potatoes, 12 eggs, 2 heads romaine, bok choy, olive oil, seasonings, 10 meal prep containers.

How to make it: 1. Heat the oven to 400 F and roast sweet potatoes and meatballs on two pans. 2. While they bake, steam the eggs. 3. Grill or pan cook the chicken and the turkey burgers. 4. Cool everything for 20 minutes. 5. Portion into containers and refrigerate up to 4 days.

Our Normal Hours Version: Peanut Butter Blueberry Overnight Oats

Here is our easy way to borrow Mark Wahlberg’s breakfast without the 3 a.m. alarm. Overnight oats use the same flavors as his steel cut oats, peanut butter and blueberries, but you stir them together the night before and wake up to breakfast ready in the fridge. Pair them with a boiled egg and you have a filling start to a normal day. Early bird or night owl, which are you?

You will need: 1/2 cup old fashioned oats, 1/2 cup milk, 1/4 cup Greek yogurt, 1 tbsp chia seeds, 1 tbsp peanut butter, 1/2 cup blueberries, 1 tsp honey.

How to make it: 1. Stir oats, milk, yogurt, chia seeds and honey in a jar. 2. Swirl in the peanut butter. 3. Top with half the blueberries. 4. Cover and chill overnight. 5. In the morning, add the rest of the blueberries and eat cold or warmed.