3 Nutritious and Easy Mason Jar Meal Prep Recipes
Whether you’re an expert at meal prepping or just beginning, having mason jars in your kitchen is an easy way to keep a few healthy meals and snacks on hand for the week. They are ideal for storing chopped veggies or fruit in the fridge, and are major time-savers when it comes to prepping and cooking. Additionally, having a few healthy on-the-go breakfast or snack options means you’ll be less inclined to purchase processed snacks from the store.
For example, salad jars are not only simple to prepare, but are also budget-friendly, highly nutritious, and contain plenty of antioxidant-rich veggies. The best part about prepping your own salads is that you’ll avoid the hidden sugar and processed fats often found in restaurant or store-bought dressings. Homemade salad dressings made with quality oils (i.e. extra-virgin olive oil or avocado oil) and spices like turmeric or back pepper are a great way to boost flavor without sacrificing nutritional value. The key is to prep and store the veggies and greens in the mason jars immediately, while they are fresh. Once you’re ready to take them to-go, simply top with your homemade dressing (see recipe below), shake up the jar, and voilá! You have yourself a lean and healthy meal that’s free of additives, refined sugar, and trans fats.
Mason jars can also be used to meal prep a few breakfast options. Whether it’s a yogurt and fruit jar, overnight oats, or chia seed pudding, all can be prepped the night before for an easy on-the-go meal in the morning! By prepping a few simple options ahead of the week or a busy day, you’ll ensure you can prioritize healthy eating with limited time.
Skipping meals and eating at random can often lead to impulsive food choices, making it tough to stay on track with a healthy eating routine. Mason jar meal prep will not only save time in the kitchen, but will help you stay consistent with your meal timing while avoiding eating out. F45 Sport Nutritionist Kim Bowman has outlined a few favorite mason jar Challenge recipes that can be whipped up in less than 20 minutes and stored in the fridge for a quick and easy meal.
Sweet Potato and Beetroot Salad in a Jar
408 calories/serving
This veggie-based salad jar is a perfect on-the-go option and makes a fiber-rich, healthy snack to cut those midday cravings. With quality ingredients like fiber-rich sweet potatoes, tomatoes, beets, and cucumbers, this salad is perfect for prepping on the weekend for the week ahead. Adding avocado to a salad is a great way to get your daily dose of omega-3 healthy fats, which promote feelings of fullness and help curb cravings. If you’re looking to build more lean muscle, you can also add in some protein. This can come from either plant-based sources like edamame, beans, and lentils, or non-plant based proteins like hard-boiled eggs and grilled chicken.
Ingredients
- 1 cup sweet potato, diced
- 1 cup beetroot, chopped
- 1/2 cup cucumber, diced
- 1/2 tomato, diced
- 1 cup spinach leaves
- 1/3 cup avocado, chopped
- 1 tbsp. olive oil
- 2 tbsp. vinegar
- 1 tbsp. dried coriander
- Himalayan salt and pepper
307 calories/ serving, plant-based
A tofu scramble made with corn, black beans, and veggies is a quick and easy breakfast option that can be whipped up in no time. Adding lots of spices, such as red chili, cumin, and paprika, is a great way to boost flavor without adding calories. This protein-rich breakfast is the ultimate to-go option that will help curb cravings and boost metabolism.
Ingredients
- 120g silken tofu
- 50g frozen corn kernels, thawed
- 100g canned black beans, rinsed and drained
- 60g tomato, diced
- 30g shallots, chopped
- 30g shredded lettuce
- 5ml extra-virgin olive oil
- 1 lime wedge
- 1 small red chili, finely chopped
- 1 tsp. oregano
- 1 tsp. cumin
- 1 tsp. paprika
340 Calories/ serving, plant-based
A simple dairy-free yogurt jar loaded with fresh blueberries and fiber-rich chia seeds is a healthy breakfast or snack that’s perfect on-the-go. Adding oats and chia seeds to yogurt and fresh fruit helps slow digestion, which keeps us feeling fuller for longer. You’ll never have to skip breakfast again with this simple and delicious yogurt jar recipe.
Ingredients
- 1/3 cup natural coconut yogurt
- 3 tbsp. rolled oats
- 1/2 cup blueberries
- 5 almonds, chopped
- 1 tsp. chia seeds
- Pinch cinnamon