Healthy Breakfast/Brunch Meal Prep 3 Days

About: Hi, I am an art student who loves eating! Please enjoy the instructables I have published! Let's keep learning together!

I live in a dorm and I do a simple healthy meal prep every 3 days. The recipe is easy to make and do not require any fancy tools. You do need some containers though. It will take about 45min-1.15hrs depending on how fast you are.

For breakfast, I will be making Overnight Oats and Hummus Toast/Sandwich. This is a simple recipe that is very customisable and healthy.

Overnight Oats Ingredients:

300ml Milk (I use whole milk)

150g Oats (simple wholegrain rolled oats work well)

100ml Yogurt (semi-optional, I use full fat greek yogurt)

2 teaspoons of Chia Seeds (optional)

Handful of Nuts (optional, feel free to add your favourite nuts)

Handful of Dried fruits (optional, good to add if you have a sweet tooth)

Fresh fruit (optional, to add to your mix every morning)

Pesto Hummus Toast/Sandwich Ingredients:

Sliced Bread (I use sourdough bread but you can use any kind you like)

30g Baby Spinach (or any preferred salad vegetables)

3 Tomatos

3-4 tablespoons of Hummus

3 dollops of Pesto sauce

1 tablespoon of mixed herbs (optional)

For lunch I will be making Pesto Chicken and Kimchi Hummus Tofu. The Pesto Chicken works well with carbohydrates like rice, quinoa or mashed potatoes. I usually do not eat much carbs during lunch though. Do note that the Kimchi Hummus Tofu can be pretty spicy for some.

Pesto Chicken Ingredients:

3 Chicken Fillet (I use chicken breast but other parts like thighs should work well)

2 heads of Broccoli (Cauliflower works well too)

3 dollops of Pesto sauce

1 tablespoon of crushed or diced Garlic

1 tablespoon of Olive oil

Kimchi Hummus Sandwich Ingredients:

Sliced bread

3-4 tablespoons of Hummus

2 dollops of Gochujang

Red pepper flakes (I used 4 tablespoons but you can adjust according to your own preferences)

1 tablespoon of Cumin

of Kimchi

3 Tomatos (optional)

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Step 1: Overnight Oats

The most basic version of this recipe can just be made with milk, oats and yogurt or milk and oats. Mix the milk, yogurt and oats in a container. The yogurt makes the overnight oats thicker and creamier but it can be omitted. I added almonds, pecans and dried apricots this time around. I chopped them into small pieces but you can also add your ingredients whole. Eat a spoonful and adjust it to suit your taste. (e.g. If it's bland, add some dried fruits. If it's too creamy, add milk)

I like to add chopped fresh fruits after because I find that some fruits get dehydrated or oxidised when chopped and left for a day or so.

Step 2: Pesto Chicken

This is very easy to make and is pretty customisable.

First, put the chicken in a boiling pot of water, I used 3 chicken breast fillets. Add a bay leaf (optional). You can also oven bake the chicken but thats is more troublesome. After around 15-20 minutes, add the greens. I used broccoli but other vegetables like cauliflower or asparagus works too. Boil for about 5-8 minutes. Take the pot off the heat and drain the water. Cut the chicken into small pieces. I like to cut the broccoli and make it kinda mashed too. Add the pesto, spices and olive oil. Mix over a low heat for 3 minutes. Take it off the heat, wait for it to cool and then put it in a container.

I like to pack this in my lunch box along with some rice or sandwich.This recipe is simple and vegan. I made my own hummus but store-bought works the same.

Mix the pesto sauce and herbs into the hummus. If you are making hummus at home, add it into the food processor when you are making the hummus. Cut tomato into thin slices. Spread the hummus on the bread and add the tomato slices. Add the baby spinach and put the sandwich together.

I like to eat this with a boiled egg.

Step 3: Pesto Hummus Sandwich

This recipe is simple and vegan. I made my own hummus but store-bought works the same.

Mix the pesto sauce and herbs into the hummus. If you are making hummus at home, add it into the food processor when you are making the hummus. Cut tomato into thin slices. Spread the hummus on the bread and add the tomato slices. Add the baby spinach and put the sandwich together.

I like to eat this with a boiled egg.

Step 4: Kimchi Hummus Sandwich

This recipe can be a little spicy. I made my own hummus but store-bought works the same.

Mix the gochujang, spices and pepper flakes into the hummus. If you are making hummus at home, add it into the food processor when you are making the hummus. Chop the kimchi into small pieces and mix it into the hummus. Cut tomato into thin slices. Spread the hummus on the bread and add the tomato slices. Alternatively, you can swap the tomato with other stuff such as egg, cooked ground pork or corn. Put the sandwich together and store in a container. Please note that this sandwich cannot be kept out for more than 2.5 hours because kimchi is fermented and goes bad easily.

Step 5:

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    4 Discussions

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    Spring_Mseamster

    Reply 6 days ago

    Thank You:D I appreciate your comment a lot

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    jessyratfink

    6 days ago

    Oh man! This is so much better than what I was eating when I lived in a dorm. That's awesome :)

    1 reply