Colorful, layered salads in jars. Fresh, nutritious, and ideal for summer meal prep. Vegetarian, gluten-free options.
# What Goes In:
→ Salad Base
01 - 5 cups baby spinach or mixed greens
02 - 2 cups cherry tomatoes, halved
03 - 2 cups cucumber, diced
04 - 1 cup shredded carrots
05 - 1.5 cups cooked quinoa or brown rice, cooled
06 - 1 cup canned chickpeas, drained and rinsed
→ Protein
07 - 2 grilled chicken breasts, sliced (optional, omit for vegetarian)
08 - 1 cup feta cheese, crumbled
09 - 1 cup cooked lentils
→ Extras
10 - 0.5 cup red onion, thinly sliced
11 - 1 avocado, diced (add fresh before eating)
12 - 0.5 cup roasted sunflower seeds or pumpkin seeds
→ Dressings
13 - 0.33 cup olive oil
14 - 3 tablespoons balsamic vinegar
15 - 1 tablespoon Dijon mustard
16 - 1 clove garlic, minced
17 - Salt and pepper, to taste
# How to Make It:
01 - Ready all salad components and set out 5 large mason jars, ideally quart size.
02 - Whisk together olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a mixing bowl.
03 - Pour 2 to 3 tablespoons of dressing into the bottom of each mason jar.
04 - Begin layering with chickpeas, quinoa or rice, followed by shredded carrots and diced cucumbers.
05 - Place halved cherry tomatoes and thinly sliced red onion over the hearty ingredients.
06 - Add chosen protein: sliced grilled chicken, crumbled feta, or cooked lentils.
07 - Finish with leafy greens and roasted seeds at the top to maintain freshness.
08 - Secure lids tightly on jars and refrigerate for up to 5 days.
09 - Shake the jar well to mix or pour contents into a bowl and toss. Add diced avocado just before eating.
