Steel cut oatmeal with flaxseed, chia seed, blueberries, egg whites and plain almonds. Beverage - water. Since steel cut oatmeal takes longer to cook I cook a dry cup at a time which yields 7 servings (each in seperate containers and refrigerated). Eaten refrigerated sans eggs with raisins and cinnamon it tastes a lot like rice pudding!
LUNCH AND/OR DINNER:
Chicken stew, plain or doctored into various different meals:
Bulk cooked it comes out to $1.25 per meal (I get chicken breast on sale for $1.99/lb) for a container of chicken breast, brown rice (or quinoa), black beans, lentils, various root vegetables and spinach leaves. Frozen into about 50 individual meals I later eat "as is" or doctor into various meals like burritos, soups, sloppy joes, Indian or asian fusion. Base ingredients:
$25 boneless skinless chicken breast @ 1.99/lb (wait for a sale if need be and fill your freezer)
$25 various diced root vegetables, whatever's available: yucca, yam, parsnip, onion, carrots, butternut squash, rutabaga, leeks
$10 various: black beans, brown rice, quinoa, chicken broth, spinach leaves
Dice (also if you're inclined, brine and pound beforehand) chicken breast. Slow cook everything together for several hours and all the root vegetables develop the taste and texture of potatoes, so if you like chicken and potatoes you'll love this. Portion off as individual meals with or without the brown rice or quinoa into freezer bags or Tupperware and freeze. Relatively unspiced, use it as a base as chicken stew, add cumin and chile pepper and put in an Ezekiel wrap and top with plain yogurt and salsa for burritos, add broth to make hearty chicken soup, add with Thai sauce and and unsweetened canned chunk pineapple to asian noodles, spread hot on a spelt roll as a sloppy joe or cold as a chicken salad, or add a Tasty Bite brand flavoring packet with a sliced banana and raisins for Indian.