I’m often away from home and busy from 10 am until 6 pm. I wanted to find a breakfast to keep me energized and satiated for that period of time. I’m interested in consuming great nutrition and find most restaurants lacking.

I’ve found something that not only does that, it’s super nutritious and delicious. I haven’t measured, but the oats, seeds, soy milk, walnuts, and yogurt add protein, the walnuts, seeds, yogurt, and olive oil add fat, the yogurt adds probiotics. and it’s got carbs and plenty of fiber from the whole grains and fruit.

I cook 1 cup of organic sprouted rolled oats from One Degree as directed. I add half a teaspoon of olive oil to keep it from foaming up.

If I don’t leave the lid slightly ajar, it’s too watery, so that’s an important part of the instructions. I let it simmer for 10 minutes to get a texture that’s slightly chewy.

After the oats are cooked, I add 3 tablespoons each of flax seeds, hemp seeds, and chia seeds, as well as a teaspoon each of Ceylon cinnamon and nutmeg.

I mix it really well and put it into a covered bowl to store in the fridge.

To eat, I mash about 1/3rd of a cup of the mixture with a couple of tablespoons of organic soy milk and warm it in a small saucepan. (No microwave available.)

While it’s warming, I prepare a one-serving bowl, adding blueberries and walnuts and whatever I have of the following: dried cranberries, blackberries, soaked prunes, pomegranate seeds.

Usually it’s sweet enough without adding anything, but if I want more sweetness, I can add a little bit of the water the prunes are soaked in, which is super sweet and plumps up the prunes. I keep a jar in my fridge. I could add honey or maple syrup if I didn’t have that.

I also add about a quarter cup of yogurt to the bowl. I prefer skyr or Greek yogurt for the protein.

I combine the heated oatmeal and soy milk with the contents of the bowl and stir well.

I get about 6 servings out of one cup of oatmeal. It sustains me very well throughout the day, and when I start to feel hungry again, it’s late afternoon, and I have a light dinner.

I am slowly losing weight without much effort.

I’ve tried intermittent fasting before where I didn’t eat until mid-day, but this timing (I think of it as front-end loading) seems to work so much better for my system.

I do a lot of batch cooking because it’s less time consuming than cooking each meal from scratch. I also make legume-based dishes, like black bean soup or lentil curry, and brown or black rice, doubling or even quadrupling the ingredients to make big batches that I can freeze in meal-sized batches.

Then I simply move a couple of servings from the freezer to the fridge to thaw for 1-2 days, reheat, and voila! Super heathy, inexpensive, delicious meals.