salad in a jar

As many of you know I am all about stress-free, healthy eating and meal prepping to ensure that we are prepared for a chaotic week when we do not have time to cook. Ideal balanced meals will have a combination of fiber, greens, healthy fats, and clean protein. Many of my clients worry about not having healthy meals prepared for the week ahead. Here are 2 easy, quick and delicious salad- spirations, as well as one breakfast in a jar that will be perfect for your busy week ahead.

salad in a jar


I have tried many variations of meals in a jar and thought it would be helpful to give you some pointers that I have learned along the way.

  1. Choose a wide month mason jar like this one from WECK:

  1. Option 1 dressing: Put the dressing or condiments on the bottom- either hummus, salsa and/or your dressing of choice.
  2. Option 2 dressing: Sprinkle the dressing on top and shake when ready to eat.
  3. Add superfoods such as kelp or dulce, fermented veggies, hemp seeds or chia seeds and your choice of nuts or seeds.

Meal In A Jar Inspiration


Blueberry Coconut Overnight Oats

1 cup almond milk or coconut milk, 1/2 cup oats, 1 Tbs flax or hemp seeds, 1 cup blueberries, manuka honey to taste, shredded coconut, almonds and pumpkin seeds. Mash together the coconut milk and the oats and then add the rest of the ingredients. Store in an airtight container overnight in the fridge.


salad in a jar


Arugula Salad With Tahini Dressing

Brown rice, grilled tofu, beets, arugula and hemps seeds with

2 teaspoons tahini, 4 teaspoons olive oil, 1 lemon juices, salt and pepper



Spinach Salad with Lemon Vinagrette

For the lemon vinagrette: 1/3 cup avocado oil, 1 garlic clove, 3 Tbs apple cider vinegar, 2 tsp dijon mustard, juice and zest from 1 lemon, salt and pepper to taste.


What To Add To Your Mason Jar

CARBOHYDRATES/STARCHES: sweet potato, brown rice, millet, wild rice, beans, corn or quinoa.

PROTEIN: eggs, chicken, tofu, tempeh, lentils, beans, turkey and nuts and seeds.

GREENS: kale, spinach, romaine, arugula, cabbage, sprouts, swiss chard.

VEGGIES: carrots, peppers, green beans, broccoli, cauliflower and any other veggie you prefer.


I hope you enjoy these suggestions. Let me know your thoughts and share with me your creations.

Sending love and light,


nourishing lab