Looking for a convenient eating solution that is portable and portion-controlled and doesn’t require too much cooking? How about a Mason Jar Meal? It’s super easy! Just combine food items you have already cooked with fresh favorites for a colorful, nutrient packed meal. Not only can you make easy, on-the-go breakfast meals, but you can also experiment with salads or casserole style mini dishes. Here are six simple Mason Jar Meals worth trying.
Breakfast
Over Night Raspberry Oats
¼ cup Regular Rolled Oats
½ tsp Chia Seeds
1 oz Slivered Almonds
½ tbsp Pumpkin Seeds
½ cup Water
½ scoop Vanilla Protein Powder
¼ tsp Vanilla Extract
¼ cup Fresh Raspberries
8 oz Mason Jar
Combine water and protein powder in Mason jar, close lid and shake until smooth. Add oatmeal, chia seeds, almonds, pumpkin seeds, and vanilla extract. Add raspberries last. Place lid on top and let refrigerate overnight. Will stay good for up to 2 to 3 days.
Calories: 260 Protein: 22 g Carbs: 27 g Fat: 10 g
Greek Blueberry Yogurt Parfait
½ cup Non Fat Greek Yogurt
¼ cup Fresh Blueberries
¼ cup Low Sugar Granola
½ tsp Chia Seeds
1 oz Chopped Pistachios
½ scoop Vanilla Protein Powder
¼ tsp Vanilla Extract
8 oz Mason Jar
Combine non fat Greek yogurt with chia seeds, vanilla protein powder and vanilla extract, whip together until smooth. Layer Greek yogurt, granola, pistachios and blueberries until jar is full. Cap with lid and refrigerate until ready to eat!
Calories: 384 Protein: 37 g Carbs: 37 g Fat: 10 g
Lunch
Turkey Pomegranate and Pear Salad
½ Chopped Pear
¼ cup Pomegranate Seeds
½ oz Chopped Walnuts
4 oz of Extra Lean Ground Turkey
½ cups of Spinach
¼ cup Cooked Blue Potato
2 tbsp of Low Fat Raspberry Vinaigrette
16 oz Mason Jar
Place dressing on bottom, turkey, walnuts, pomegranate seeds, pear, potato and spinach. Top with lid and chill until ready to eat.
Calories: 423 Protein: 30 g Carbs: 36 g Fat: 20 g
Chicken Thai Zoodle Salad
½ cup Chopped Kale
1 cup Zucchini Noodles
4 oz of Grilled Chicken Breast
¼ cup Shredded Carrot
1 chopped Green Onion
¼ cup Edamame
1 tbsp Chopped Peanuts
½ Chopped Blood Orange
2 tbsp of Low Fat Asian Vinaigrette
16 oz Mason Jar
Pour dressing into the bottom of your jar, add chicken, chopped oranges, edamame, kale, zucchini noodles, then top with chopped green onion and peanuts. Place lid on top and chill until ready to eat. Shake well before eating.
Calories: 420 Protein: 46 g Carbs: 34 g Fat: 13 g
Dinner
Taco Jar
4 to 6 oz of Extra Lean Ground Beef Cooked with Chipotle Spice
½ cup Chopped Ice Berg Lettuce
¼ cup Cooked Black Beans
1 tbsp Chopped Cilantro
½ Chopped Bell Pepper
5 Halved Baby Tomatoes
2 tbsp Salsa
1 Chopped Green Onion
2 tbsp Mashed Avocado
16 oz Mason Jar
Place salsa on bottom of jar; add meat, beans, avocado, cilantro, lettuce, and green onion on top.
Calories: 400 Protein: 43 g Carbs: 27 g Fat: 20 g
Coconut Lime Quinoa Beef
1/3 cup Cooked Quinoa
¼ cup Chopped Mango
½ tbsp Chopped Basil
2 tbsp Mashed Avocado
4 oz of Cooked Sirloin Steak Cut in Strips
½ Chopped Red Bell Pepper
1 Chopped Green Onion
¼ cup Chopped Fresh Raw Coconut
1 tbsp fresh Lime Juice
16 oz Mason Jar
Add lime juice to quinoa. Place ½ the quinoa on bottom of Mason jar, add meat, avocado, mango, and red pepper, add the remaining ½ of the quinoa. Add coconut, red bell pepper, basil and green onion. Close with lid on top and chill when ready to eat.
Calories: 387 Protein: 36 g Carbs: 28 g Fat: 24 g
