food · habits · nutrition · planning

Make-Ahead Breakfast Meal Prep–Oatmeal!

Catherine recently mentioned her desire to do more meal prep. I love to prep ahead my meals for the week. I have a Sunday routine in which I make enough breakfasts and lunches to last me through Friday. These little containers give me peace of mind–reassurance that I will be well-fed without a hassle all week. If dinner has to be on the fly, that’s somehow more manageable than breakfast or lunch. For me, the hardest part of making meal prep a routine was consistently coming up with the plan before I went to the grocery store on Saturday. If I forgot to think about the entire meal–forgot a serving of fruit, or didn’t think to check if I had enough eggs–then the meal prep would be off for a whole week. So, in the spirit of helping others prep, I thought I’d share some of my recipes and shortcuts.

Today, Oatmeal.

I eat oatmeal at least 6 days a week, sometimes twice a day. Here are some of my favorite ways to prepare it in advance. I make it a complete meal with coffee, a couple eggs, some plain Greek yogurt and fruit, if there isn’t some added to the oats already.

Easiest Apple Oats.
This is my go-to oatmeal. It is endlessly variable, depending on what sounds good to me and what fruit is seasonal at the time. Apples are the easiest, since they stay pleasant all week, whereas pears, bananas, peaches and such can eventually become brown and soggy. Canned or dried fruit are options as well, of course.

1. Set out as many reusable containers with tight lids* as meals you are preparing ahead (I make 6 at a time, eating one the morning I prep).
In each container, place the following:
½ cup old-fashioned oats
¾ cup water
a sprinkle of cinnamon
1 tbs coarsely chopped nuts
1 tbs raisins, dried cranberries, or cherries
½ a chopped tart apple

2. Store covered in the refrigerator. When you are ready to serve the oats, remove the lid and cook in the microwave 2 minutes, or until the oats have soaked up the liquid.

3. Serve with a little brown sugar, milk/nondairy milk, or Greek yogurt on top.

Slow-cooker Steel-cut oats
These are just as easy as the last recipe, you just cook them ahead. Using the slow-cooker allows you to avoid the regular stirring and management that cooking steel-cut oats on the stove-top requires. These cook in about 30 minutes on the stove, if you want them faster, but be aware that they can stick and burn if not regularly stirred.

1. In your slow-cooker, place the following:
1 ½ cups steel-cut oats
6 cups water
Tsp or so of cinnamon and/or anise seeds

2. Cook on low heat overnight, or at least 8 hours, until most of the liquid is absorbed and the oats are chewy.

3. If you want to add fruit, add it now after it has cooked. Otherwise, it breaks down over the long cooking time and becomes unpleasant.
Optional add-ins to stir in now:
6 Tbs raisins or other dried fruit, chopped if appropriate
6 Tbs chopped walnuts or other unsalted nuts
3 chopped apples

4. Divide into 6 containers, cover and refrigerate until needed.

5. Serve warm by reheating in the microwave when you’re ready to enjoy it. This will thicken up considerably when it cools, so I like to serve it with milk (or actually soymilk, since I’m lactose intolerant) and a bit of butter and brown sugar.

Muesli
I like this variation in the warmer months or when I need to pack breakfast somewhere where the extra liquid would be unwelcome. (Note that TSA might give you a side eye on this one, so I don’t recommend it for breakfast on a morning flight in the US.) Multiply the basic recipe by as many servings as you want in advance.

1. Using a wide rubber spatula, stir together in a large bowl:
½ cup old-fashioned or quick oats
¾ cup plain Greek yogurt
½ tsp vanilla (cheap fake vanilla is fine for this)
½ coarsely chopped apple
1 tbs chopped nuts
dash cinnamon
optional but recommended:
½ chopped orange or a whole tangerine
some grated citrus zest

2. Press the mixture into a container that seals well and store up to 5 days. Optional but delicious–drizzle with a little honey before enjoying!

Your turn: do you have a favorite way to prep oatmeal in advance? I’d love to hear about it! And do let me know if you give any of these a try and how it goes!

*Oh, as a side note, any reusable container with a good lid will do for these. We have switched over nearly entirely to a set of Pyrex storage bowls in the last year. The lids are pretty tight (sometimes there’s a little liquid loss in transit, if I’m packing it to work in the morning), and the bowls are nice to reuse since they don’t take on flavors like plastic can. I caution you to not heat the lids, if you have these, though. They do not hold up well in the heat.

Marjorie Hundtoft is a middle school science and health teacher. She can be found eating oatmeal, picking up heavy things and putting them back down again in Portland, Oregon.

13 thoughts on “Make-Ahead Breakfast Meal Prep–Oatmeal!

  1. You can freeze cooked oatmeal. I saw someone at work do it, and it’s changed my life 😉 Cook steel-cut oats however you like – I use milk, turning it into a pleasure rather than the glue I remember from childhood. Then freeze it in muffin tins. I use the muffin tin that holds only 6 muffins and makes bigger muffins. Then I bring all 6 to work and leave them in the freezer there. Microwave in a bowl for about 2 minutes and there you go. Then I add the butter and brown sugar and craisins, or whatever… I’ve started a workplace wellness “did you forget your lunch or breakfast” section of the freezer, so the extra one goes in there. (and at least half the time I’m the one who uses it…..)

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    1. Wow, frozen!? I will have to try that out. Do you have trouble getting it to release from the muffin tins? Do you have to do anything to help them along (butter the tin, etc)?

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    1. Oh, that looks very similar to the oats I often have as my afternoon snack! I do 1 tbs. peanut butter and half a scoop of chocolate protein powder (I use whey isolate) with 1/3 or 1/2 cup oats, depending on how hungry I am. Helps to fuel me up before a lifting session!

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  2. I use small mason jars. In them go
    1/2 c oats, 1 scoop protein powder, cinnamon,1 tsp chia seeds, 2 tbsp vanilla Greek yogurt.
    Fill the jar with almond milk. Put on lid. Shake.
    Add frozen berries in the empty space.
    Put on lid and put in fridge. Delicious all week.
    I like it microwaved for 30 s. my son likes them cold.

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    1. Great! I think cutting out even a few steps makes it so much easier in the morning. I’d love to hear what you think whenever you get a chance to try it out!

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