I like to establish minimalist routines where I can and there is one routine I am surprised I haven’t grown tired of. I eat cold-soaked oatmeal pretty much every day. Working from home, lunch is where I am on my own. I microwave it when I am home, but with slight modifications it is the same that I bring with me on adventures and just cold-soak ahead of mealtime.
There are exceptions for certain busy days where I forget to prep or lunch dates out with Abby or friends, but otherwise it has largely been the same cold-soaked oatmeal for over six years now, and I’m not even close to getting tired of it. Based on ingredient availability, the recipe has varied a bit. I’ve been doing this for so long because it is simple, nutritious, and incredibly satisfying. It originated from when I did a lot of bicycle touring and camping where I preferred stoveless setups. It simplified my pack and gave me what I needed to keep going.
The Recipe That Works
Let me break down exactly what goes into my lunch:
- 1/2 cup quick oats
- 1 scoop protein powder
- 2 tablespoons peanut butter powder
- 1 tablespoon chia seeds
- 1 tablespoon milled flaxseeds
- 1 tablespoon pumpkin seeds
- Small handful of walnuts
- Dash of turmeric
- Dash of cinnamon
- 1 teaspoon nutritional yeast
- 1 banana
- 3/4 cup frozen mixed berries
I meal prep a week’s worth of these in old Talenti jars as they are food grade safe with screw-top lids. I’ve been handwashing them and replacing them periodically (yum!) to keep them in good condition. If I am out and about, I add the water to the jar, seal it up, shake and let it soak. I swap out the fresh and frozen fruit for raisins if I am going to put it into my pack. At home, I transfer the contents to a microwavable bowl, add the water, stir, and heat it up for 60-90 seconds depending on whether I want that warm comfort or cool and refreshing feeling.
Nutritionally, this is a powerhouse. I’m getting a good balance of protein, healthy fats, fiber, and complex carbohydrates. The combination of nuts, seeds, and fruits provides sustained energy throughout the afternoon.