Make-Ahead Mason Jar Salads For The Week


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Southwestern Salad

Ingredients
for 1 serving

DRESSING

½ avocado
1 lime, juiced
2 cloves garlic
½ teaspoon salt
½ cup (120 mL) water
SALAD

½ green bell pepper, chopped
½ cup (85 g) corn
½ cup (100 g) cherry tomato, halved
¼ cup (40 g) quinoa, cooked
½ cup (85 g) black bean
1 cup (40 g) spinach

Preparation

  1. In a food processor, combine the avocado, lime juice, garlic, salt, and water. Pulse until smooth, then transfer to a large mason jar.
  2. Add the bell pepper, corn, cherry tomatoes, quinoa, black beans, and spinach and screw on the lid.
  3. Store in the refrigerator until ready to eat, up to 5 days.
  4. Give the mason jar a good shake to mix and use a fork or spoon to stir as needed.
  5. Enjoy!


Crunchy Thai Salad

Ingredients
for 1 serving

DRESSING

1 tablespoon peanut butter
1 tablespoon soy sauce
½ teaspoon sriracha
SALAD

½ cup (35 g) cabbage, chopped
½ cup (75 g) broccoli floret, broken up
½ red bell pepper, chopped
½ cup (20 g) fresh chive, chopped
½ cup (55 g) carrot, shredded
¼ cup (30 g) peanut, chopped
1 cup (70 g) lettuce

Preparation

  1. In a large mason jar, add the peanut butter, soy sauce and sriracha and stir to combine.
  2. Add the cabbage, broccoli florets, bell pepper, chives, carrots, peanuts, and lettuce and screw on the lid.
  3. Store in the refrigerator until ready to eat, up to 5 days.
  4. Give the mason jar a good shake to mix and use a fork or spoon to stir as needed.
  5. Enjoy!


Protein-Packed Roasted Vegetable Salad

Ingredients
for 1 serving

DRESSING

2 tablespoons hummus
1 tablespoon lemon juice
1 tablespoon olive oil
1 teaspoon dried thyme
1 teaspoon salt
1 teaspoon pepper
½ teaspoon water
SALAD

nonstick cooking spray
½ cup (75 g) broccoli floret
½ cup (100 g) chickpea
½ cup (50 g) brussel sprout, halved
½ cup (100 g) sweet potato, peeled and chopped
½ cup (125 g) tofu, pressed and chopped
¼ cup (60 mL) olive oil
1 teaspoon salt
1 teaspoon pepper
1 tablespoon chili powder
1 cup (40 g) spinach

Preparation

  1. Preheat the oven to 400℉ (200℃). Spray a baking sheet with nonstick spray.
  2. Reserve a few broccoli florets, then place the remaining broccoli, chickpeas, Brussels sprouts, sweet potato, and tofu on the baking sheet in individual piles. Drizzle with the olive oil and season with salt, pepper, and chili powder. Bake for 25 minutes, until the vegetables are tender and the tofu is browned.
  3. In a large mason jar, combine the hummus, lemon juice, olive oil, thyme, salt, pepper, and water. Stir to combine.
  4. Add the reserved raw broccoli, the roasted broccoli, chickpeas, Brussels sprouts, sweet potato, tofu, and spinach and screw on the lid.
  5. Store in the refrigerator until ready to eat, up to 5 days.
  6. Give the mason jar a good shake to mix and use a fork or spoon to stir as needed.
  7. Enjoy!


Mediterranean Lentil Salad

Ingredients
for 1 serving

DRESSING

¼ cup (60 mL) olive oil
2 teaspoons red wine vinegar
1 tablespoon lemon juice
2 cloves garlic
1 teaspoon pepper
½ teaspoon salt
SALAD

½ cup (50 g) yellow bell pepper, chopped
½ cup (100 g) chickpea
½ cup (65 g) cucumber, chopped
½ cup (100 g) cherry tomato, halved
½ cup (100 g) lentil, cooked
½ cup (20 g) fresh parsley, chopped

Preparation

  1. In a large mason jar, add the olive oil, red wine vinegar, lemon juice, garlic, pepper, and salt. Stir or swirl to combine.
  2. Add the bell pepper, chickpeas, cucumber, cherry tomatoes, lentils, and parsley and screw on the lid.
  3. Store in the refrigerator until ready to eat, up to 5 days
  4. Give the mason jar a good shake to mix and use a fork or spoon to stir as needed.
  5. Enjoy!


Quinoa Fruit Salad

Ingredients
for 1 serving

DRESSING

¼ cup (60 mL) lemon juice
1 tablespoon agave
SALAD

¼ cup (60 mL) water
¾ cup (180 mL) orange juice
¼ cup (40 g) quinoa, uncooked
½ cup (50 g) blueberry
½ cup (75 g) strawberry, sliced
½ cup (115 g) banana, sliced
½ cup (75 g) blackberry

Preparation

  1. In a small saucepan over medium heat, bring the water and orange juice to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 12 minutes, until the quinoa is tender and the liquid is absorbed. Set aside.
  2. Add the lemon juice and agave to a large mason jar and stir to combine.
  3. Add the blueberries, strawberries, banana, blackberries, and cooked quinoa to the jar and screw on the lid.
  4. Store in the refrigerator until ready to eat, up to 5 days
  5. Give the mason jar a good shake to mix and use a fork or spoon to stir as needed.
  6. Enjoy!