I've been making my breakfast for the week every Sunday night for a few years now.
5 Kerr canning jars 16oz with plastic lids.
1/2 cup whole milk
1 cup organic whole oats
1/2 greek yogurt +/- (if you don't use greek lessen the milk)
1/4 blueberries
2 TBS each Flax seed, hemp seed, chia seed.
I mix with a spoon then cap and shake the jar.
I stick em in the fridge and eat one after my morning workout on the way to work.
There are tons of these "refrigerator oatmeal" recipes out there. I've tried a lot and I stick with this and haven't gotten sick of it. plenty of protein and calories. clean and healthy.
I haven't measured in a long time so you can play with the combo that works best for you. I like it thicker when i can but sometimes end up with a little less thick but it's always delicious.