From Katherine Lambert, Clinical Nutritionist at Lotus Point Wellness
Are you often short on time for meal prep but would still like to have a healthy salad as an option? A Salad-In-A-Jar can be a great way to insure that you’ll have one ready for your take-to-work lunches or ready-made dinners. You can keep a Salad-In-A-Jar for 5 or 6 days in the fridge which makes it an easy way to meal prep for the week.
Remember this: if a healthy and tasty choice is there, already prepared and waiting for you, you are much more likely to eat it than grabbing a less healthy option!
Below is a guide. Even though it seems like there are a lot of steps, after you’ve done it once it is super easy! Use whatever ingredients you have on hand or better yet, what’s in season at the local farmers’ markets.
You’ll need a quart-sized jar. A wide-mouth mason jar works well for this.
Like this one:
HOW TO MAKE A SALAD-IN-A-JAR
In this order add in to your jar:
- 1 – 2 Tablespoons of your favorite salad dressing
- Chopped crunchy vegetables like carrots, bell peppers, cucumber, red cabbage
- A protein such as chicken, turkey, hard-boiled eggs, beans, poached salmon, firm cheese cubes, chickpeas, etc.
- Softer veggies and fruits, like tomatoes, berries, butternut squash cubes, etc.
- Seeds and nuts such as pumpkin seeds, sunflower seeds, almonds, pecans, walnuts, hemp seeds, etc.
- Greens – pack them in on top! Use a variety of types like red lettuce, green lettuce, arugula, baby kale, romaine lettuce, chopped parsley, raddichio.
- Seal up your jar with the lid and store in the fridge for up to 5 – 6 days.
When you are ready to eat, turn your jar upside down onto a plate and enjoy your perfect mixed salad!
Top with some sliced avocado at this point if you like.