We all know that a meal prep session can save us a lot of time.
Here we’ve focused on our favourite breakfast: oats.
Prepping oats in big batches ready for the week ahead is a sure-fire way of saving yourself (and your wallet) from the café next door to the office. The fibre takes a while to digest, so you’ll feel fuller for longer.
Not a whiz in the kitchen? That doesn’t matter, this one is so simple you’re not going to end up with an epic fail on Nailed It.
Just ten minutes’ investment equals a nutritious start to the day for five days, regardless of whether you prefer sweet or savoury. What a payoff!
I like it Sweet
5 cups rolled oats
¼ cup chia seeds
5 cups milk of your choice
1 tsp vanilla extract or ground vanilla
Method
Mix all the ingredients together in a bowl, cover and leave to soak in the fridge overnight. Spoon portions into small, portable jars or airtight containers and add your favourite topping combos when you’re ready to eat them.
Sweet topping combos
— Walnuts + grated carrot + nutmeg + 1 teaspoon honey
— Sliced banana + peanut butter + cinnamon
— Cacao powder + raspberries + toasted coconut + cacao nibs
— Trail mix + sliced strawberries + 2 squares dark chocolate
Savoury is my style
Ingredients
5 cups rolled oats
¼ cup chia seeds
5 cups water or vegetable stock
½ tsp sea salt
Method
Mix all the ingredients together in a bowl, cover and leave to soak in the fridge overnight. Spoon portions into small, portable jars or airtight containers and add your favourite topping combos when you’re ready to eat them.
Savoury topping combos
— Poached egg + avocado + turkey bacon
— Chilli flakes + 1 teaspoon tamari or soy sauce + coriander + poached chicken
— Tinned sardines + grated zucchini + lemon juice + pepper
— Miso pumpkin mash + chopped Thai basil + cashews
Tip: You can also blend a spoon of oats into smoothies or soup bases to make them thicker and super-satisfying.
This is an edited extract from The Fit Foodie Meal Prep Plan by Sally O’Neil, published by Murdoch Books, RRP $35. Photography and styling by Sally O’Neil.