Quick & Healthy Protein Jars
A fresh and vibrant high-protein, no-cook meal prep option perfect for a quick, healthy lunch or dinner. Layers of delicious ingredients packed into a jar for ultimate convenience.
Ingredients
- 2 tbsp lemon vinaigrette store-bought or homemade
- 1/2 cup cucumber diced
- 1/2 cup cherry tomatoes halved
- 1/4 cup red onion thinly sliced
- 1/2 cup cooked quinoa cooled
- 4 oz cooked chicken breast shredded or diced
- 1/4 cup feta cheese crumbled
- 1/4 cup Kalamata olives pitted and halved
- 1 cup mixed greens packed
Instructions
- In a large mason jar (approx. 24-32 oz), pour the lemon vinaigrette at the very bottom.
- Layer the diced cucumber, halved cherry tomatoes, and thinly sliced red onion over the dressing.
- Add the cooked quinoa, spreading it evenly.
- Next, add the shredded or diced cooked chicken breast (or chickpeas for a vegetarian option).
- Sprinkle in the crumbled feta cheese and Kalamata olives.
- Top with the packed mixed greens.
- Seal the jar tightly and refrigerate for up to 3-4 days. When ready to eat, shake the jar well to distribute the dressing and ingredients, then pour into a bowl.
Notes
Use rotisserie chicken or canned chickpeas for ease. Vary vegetables based on preference. Dressings can be made in advance. Layering is key for freshness: dressing at bottom, hard veggies, grains, protein, greens on top.