Shake Up Your Meal Prep: 3 Delicious Salads in a Jar You’ll Love

Meal prepping can be a game-changer for anyone looking to save time, eat healthier, and avoid the midday scramble for lunch. One of the most efficient and creative ways to prepare your meals in advance is by making salads in a jar!  Not only do they keep your ingredients fresh, but they also allow for endless customization.

Salads in a Jar

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1. Lean Chicken & Veggie Salad in a Jar

Ingredients:

• Dressing: Pick your own dressing from the resource below 

• 1/4 cup cherry tomatoes, halved

• 1/4 cup cucumber, diced

• 1/4 cup grilled chicken breast, diced

• 1/4 cup roasted red peppers, sliced

• 2 cups mixed greens (spinach, arugula)

Instructions:

1. Start with the dressing

2. Layer with cherry tomatoes, cucumber, and grilled chicken breast.

3. Add roasted red peppers.

4. Top with mixed greens.

5. When you’re ready to eat, shake the jar to mix all the ingredients together.

2. Veggie & Turkey Salad in a Jar

Ingredients:

• Dressing: Pick your own dressing from the resource below 

• 1/4 cup cherry tomatoes, halved

• 1/4 cup cucumber, diced

• 1/4 cup sliced turkey breast (lean, low-sodium)

• 2 tablespoons crumbled goat cheese

• 1/4 cup Kalamata olives, sliced

• 2 cups spinach

Instructions:

1. Start with the dressing

2. Layer with cherry tomatoes, cucumber, and turkey breast.

3. Add the goat cheese and Kalamata olives.

4. Top with fresh spinach.

5. Shake well before eating to combine the flavors.

3. Shrimp & Avocado Salad in a Jar

Ingredients:

• Dressing: Pick your own dressing from the resource below 

• 1/4 cup avocado, diced (use in moderation for healthy fats)

• 1/4 cup cherry tomatoes, halved

• 1/4 cup grilled shrimp (peeled and deveined)

• 1/4 cup bell peppers, diced (red, yellow, or green)

• 2 cups romaine lettuce, chopped

Instructions:

1. Start with the dressing

2. Add diced avocado, followed by cherry tomatoes and grilled shrimp.

3. Layer with bell peppers.

4. Top with chopped romaine lettuce.

5. Shake the jar well before eating.

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Bonus: Salad Dressing Recipes

1. Lemon Vinaigrette Ingredients: Lemon juice, water, Dijon mustard, garlic, salt, and pepper. Instructions: Whisk together lemon juice, a splash of water, Dijon mustard, minced garlic, salt, and pepper until well combined. Adjust seasoning to taste.
   

2. Balsamic Vinaigrette Ingredients: Balsamic vinegar, water, Dijon mustard, garlic, salt, and pepper. Instructions: Whisk together balsamic vinegar, a splash of water, Dijon mustard, minced garlic, salt, and pepper until emulsified.
   

3. Greek Yogurt Dressing Ingredients: Plain Greek yogurt, lemon juice, water, garlic powder, dried dill, salt, and pepper. Instructions: Mix together Greek yogurt, lemon juice, a splash of water, garlic powder, dried dill, salt, and pepper until smooth and creamy.
   

4. Apple Cider Vinegar Dressing Ingredients: Apple cider vinegar, water, Dijon mustard, minced shallot, salt, and pepper. Instructions: Whisk together apple cider vinegar, a splash of water, Dijon mustard, minced shallot, salt, and pepper until well combined.
   

5. Asian Sesame Dressing Ingredients: Rice vinegar, low-sodium soy sauce, water, sesame oil, grated ginger, garlic, salt, and pepper. Instructions: Whisk together rice vinegar, low-sodium soy sauce, a splash of water, sesame oil, grated ginger, minced garlic, salt, and pepper until blended.
   

6. Light Herb Infused Dressing Ingredients: White wine vinegar, water, fresh herbs (such as basil, parsley, or cilantro), garlic, salt, and pepper. Instructions: Blend white wine vinegar, a splash of water, fresh herbs, minced garlic, salt, and pepper in a blender until herbs are finely chopped and mixture is well combined.