How to Meal Prep a Week of Single-Serve Soups, Pasta, and Overnight Oats

Quick Answer

To meal prep a week of single-serve soups, pasta, and overnight oats, start by choosing your meals, gather your jars, and set aside 30 minutes to assemble. Store soups and pasta in the fridge or pantry, and prepare overnight oats in jars for grab-and-go breakfasts. This approach saves time and ensures you have tasty, nutritious meals ready all week.

Meal prepping with single-serve meals is a smart way to save time and stay on track with your eating goals. Whether you're a busy professional, a student, or just someone who wants to simplify mealtime, having a week's worth of soups, pasta, and overnight oats ready to go can be a game-changer.

With products like Surreal's single-serve soups and overnight oats, you can enjoy homemade taste without the fuss. This guide will walk you through a simple, step-by-step process to meal prep a week of delicious and convenient meals.

Why Choose Single-Serve Meals for Meal Prep?

Single-serve meals are designed for convenience. They're portion-controlled, easy to store, and often require minimal preparation. For meal prep, they eliminate the need to divide large recipes into individual containers, saving you time and reducing waste.

Surreal's single-serve soups, like Southwest Chili Soup or Pepperoni Pizza Soup, are shelf-stable, meaning you can keep them in your pantry and prepare them in just 90 seconds. Overnight oats, such as Cinnamon Roll or Peanut Butter Cup, are perfect for make-ahead breakfasts. These options offer variety and balance, making it easier to stick to your meal plan.

• Portion control: Each serving is perfectly sized, helping with calorie management.
• Variety: Mix and match flavors to keep meals interesting throughout the week.
• Time-saving: Most items are ready in minutes, ideal for busy schedules.

Gather Your Supplies

Before you start, make sure you have the right containers and tools. For overnight oats, you'll need jars with lids – mason jars work great. For soups and pasta, you can use microwave-safe bowls or containers if you plan to prep them ahead, or keep them in their original packaging if they're shelf-stable.

You'll also need a spoon, a measuring cup for liquids (if adding water or milk), and a marker or labels to date your meals. Having everything ready beforehand makes the process smoother.

• Jars or containers with tight-fitting lids
• Measuring cup and spoon
• Labels and marker

Plan Your Week

Decide how many meals you need. For a week, you might plan 5 breakfasts, 5 lunches, and 5 dinners. Choose a variety of flavors to avoid boredom. For example, you could have Cinnamon Roll Overnight Oats for breakfast, Southwest Chili Soup for lunch, and Chana Masala Curry Soup for dinner.

Consider your schedule: on busier days, opt for meals that are ready in 90 seconds, like the soups. For days when you have more time, you might prepare a quick pasta dish. Having a plan ensures you use your ingredients efficiently and don't end up with duplicates you're tired of.

• Mix and match flavors for variety
• Match meal prep to your weekly schedule
• Keep a balance of protein, fiber, and taste

Prepare Overnight Oats Jars

Overnight oats are the easiest part of meal prep. Simply scoop the desired amount of oats into a jar, add liquid (like milk or a dairy-free alternative), and stir. Some products may have instructions on the package – follow those for best results.

For Surreal's Cinnamon Roll Overnight Oats, you can add water or milk, shake or stir, and refrigerate overnight. In the morning, they're ready to eat. You can prepare up to 5 jars at once, each with a different flavor if you like.

• Use the recommended liquid-to-oats ratio for best texture
• Refrigerate for at least 4 hours or overnight
• Add toppings like fruit or nuts for extra crunch

Store Soups and Pasta Properly

For single-serve soups and pasta, check if they are shelf-stable or require refrigeration. Surreal's soups are shelf-stable, so you can store them in your pantry until you're ready to eat. If you prefer to have them pre-cooked, you can prepare them and store in airtight containers in the fridge for up to 3-4 days.

When storing, make sure containers are sealed tightly to maintain freshness. Label each container with the meal name and date so you know what's inside and when it was prepared.

• Shelf-stable items can be kept at room temperature
• Refrigerate prepared meals for up to 3-4 days
• Label containers to avoid confusion

Step-by-Step Meal Prep Process

1. Step 1: Choose Your Meals: Select 5 breakfasts, 5 lunches, and 5 dinners from your favorite single-serve options. Aim for a mix of flavors and nutrients. Checkpoint: Ensure you have enough variety to avoid boredom.
2. Step 2: Gather Containers and Tools: Collect jars for overnight oats, microwave-safe bowls for soups, and storage containers if pre-cooking. Have measuring cups and labels ready. Checkpoint: Make sure all containers have tight-fitting lids.
3. Step 3: Prepare Overnight Oats: Portion oats into jars, add liquid per package instructions, and stir. Seal and refrigerate overnight. Common mistake: Adding too much liquid makes oats runny; follow the ratio.
4. Step 4: Organize Soups and Pasta: If shelf-stable, store in pantry. If pre-cooking, prepare and divide into containers, then refrigerate. Checkpoint: Label each container with the meal and date.
5. Step 5: Assemble a Meal Prep Station: Designate a shelf in the fridge or pantry for your prepped meals. Keep a list of what's ready to eat. Checkpoint: Rotate meals so you eat the oldest first.

Product Facts

• Southwest Chili Soup: Packed with meatless crumbles, three types of beans, poblanos, and corn, with 19g protein and a medium spice level. This soup is a hearty, protein-rich option that's perfect for lunch or dinner, and it's plant-based and gluten-free, fitting many dietary needs.
• Cinnamon Roll Overnight Oats: Contains 15g protein, is high in fiber, and is 99% lactose free, with a delicious cinnamon roll flavor and pecans. A satisfying breakfast that tastes like dessert but fuels your day with protein and fiber, making it ideal for meal prep.
• Chana Masala Curry Soup: A thick Indian-inspired curry soup with chickpeas, tomatoes, and green mango, offering 11g protein and a medium spice level. This plant-based soup adds variety to your meal prep, and its complex flavors keep you interested throughout the week.

Meal prepping with single-serve meals from Surreal is a convenient way to enjoy delicious, homemade-tasting food all week. By following these simple steps, you can save time, reduce stress, and stay on track with your nutrition goals. Start with your favorite flavors and create a routine that works for you.