Healthy Salad in the Jar for Low Calorie Lunch

By Diet

Meal in the jar trend can be applied to healthy lunch such as salad. Whether you are on a diet or just want to add more vegetables in daily diet, a mason jar and various salad ingredients can be a part of beautiful-looking jar meal. This lunch can be prepared with anything, and you can make it very quickly before going to work.

Healthy Salad in the Jar for Low Calorie Lunch

Healthy Salad in the Jar for Low Calorie Lunch (kalynskitchen)

Healthy Lunch Recipes for Jar Salad

There are many things you can mix in salad lunch as long as you have sufficiently big jar (1-quart jar is usually enough for adequate lunch portion, make sure the jar mouth is wide). To make complete healthy lunch, your salad must consist of greens (lettuce, arugula, kale, red leaf, romaine), protein (skinless chicken, water-based canned tuna, hard-boiled egg, various beans), some mix-in ingredients (avocado, chopped nuts, corn, low fat cheese) and light dressing that is no more than 50 calories.

Here are some great recipes to make healthy salad lunch in a jar (measure the ingredients as much as you like):

  • Greek salad: tomatoes, cucumber, skinless chicken breast, black olives, red onion, romaine lettuce, low fat feta cheese, 2 tablespoons of vinaigrette.
  • Chicken salad with ranch dressing: 1 tablespoon BBQ sauce and ½ teaspoon ranch dressing mixed together, tomato, cucumber, black beans, corn kernels, romaine lettuce, skinless chicken breast, low fat cheddar cheese.
  • Chinese-style chicken salad: 2 tablespoons sesame seed dressing, water chestnuts (canned), scallions, skinless chicken breast, mandarin orange in juice, romaine lettuce, sliced almonds.
  • Chicken salad with fruits and bacons: 2 tablespoons vinaigrette dressing, 1 teaspoon lemon juice, cherry tomatoes, romaine lettuce, cucumber, skinless chicken breast, crumbled bacon, chopped apple.

You can create any combinations you like with more varied ingredients, although you should go easy with the dressing if possible. In some cases, some light vinaigrette or squeezed lemon is enough as dressing, as long as your salad has various ingredients. You can even get creative with some agar-agar blocks, mushrooms, or fruits like grapes and watermelon. Just make sure you have greens, some proteins and nutritious fill-in ingredients in one jar to create complete lunch.

Tips to Make Healthy Salad Lunch with Jar

Since you eat the salad later, you must make sure that the ingredients do not get soggy until you mix them at lunchtime. To make your healthy salad lunch stays crisp and fresh, arrange the ingredients carefully in the jar. Pour the dressing first into the jar, and then add the mix-in and protein sources. Fill the remaining space with greens (make sure you save generous amount of space for greens). Close the jar and do not shake it up. At lunchtime, you can just pour everything into bowl and the ingredients will be arranged into the “right” order.

Do not have time to prepare lunch in the morning? You can prepare all the ingredients and pack them in the jar at night. Keep the jar closed tightly and store it in the fridge. Grab the jar and go to work in the morning. This brightly-colored, fresh jar salad will make healthy lunch more fun and refreshing.


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