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Nutrition Facts

Serving Size
Amount Per Serving
% Daily Value
Total Fat g%
Prep Time
Cook Time
Total Time

10 min.

0 min.

10 min.



Salad in a jar

This is a great way to prepare your lunch or meal ahead of time and not have to worry about spending your lunch hour chopping veggies and brainstorming what to eat. 


1 mason jar (or any tight fitting lid and jar) 12-16 oz. size.
1-2 tbsp. of your favorite low calorie dressing (fat-free italian, oil and vinegar or other)
1 cup of chopped hard raw veggies (chopped carrots, corn kernels, broccoli florets,cucumbers, bell peppers, beets, and any other veggie that is solid and heavy)
1/2 cup of your favorite canned beans or cooked grains (wheat berries, red beans, garbanzo beans, lentils, etc.) Drain any extra liquid before adding to salad jar.
1 oz. of your favorite cheese or protein (one or the other, shredded mozzarella, cheddar, turkey, chicken, chopped boiled egg,etc.)
1 tbsp. of your favorite soft veggie or fruit (chopped tomatoes,fresh berries, raisins, dates, or chopped mushrooms)
1 tbsp. of nuts or seeds (almond slivers, sesame seeds, chopped walnuts or chopped peanuts, etc.)
1 /2 cup of your favorite salad greens (torn romaine, mixed garden greens, arugula, etc. )


1Open up jar and in the order of the ingredients listed above chop and insert all ingredients (dressing first at the bottom then build all the way up to the salad greens at the top.)
2Close up the jar and make sure the lid is airtight, store in the refrigerator until ready to eat.
3When ready to eat, grab a bowl and open up jar. Shake/Pour out all contents of salad into the bowl and enjoy. Magic!

Cook's Tips:

Salad within an unopened jar, stored within your refridgerator, will stay fresh 2-3 days.