Layered mason jar salads with crisp greens, protein, and veggies. Easy prep for fresh lunches all week.
# Components:
→ Salad Base
01 - 5 cups baby spinach or mixed greens
02 - 2 cups cherry tomatoes, halved
03 - 2 cups cucumber, diced
04 - 1 cup shredded carrots
05 - 1 1/2 cups cooked quinoa or brown rice, cooled
06 - 1 cup canned chickpeas, drained and rinsed
→ Protein
07 - 2 grilled chicken breasts, sliced (optional, omit for vegetarian)
08 - 1 cup feta cheese, crumbled
09 - 1 cup cooked lentils
→ Extras
10 - 1/2 cup red onion, thinly sliced
11 - 1 avocado, diced (add fresh before eating)
12 - 1/2 cup roasted sunflower seeds or pumpkin seeds
→ Dressings
13 - 1/3 cup olive oil
14 - 3 tablespoons balsamic vinegar
15 - 1 tablespoon Dijon mustard
16 - 1 clove garlic, minced
17 - Salt and pepper, to taste
# Method:
01 - Wash and cut all vegetables. Set out 5 large mason jars (quart size recommended).
02 - Whisk olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a mixing bowl until emulsified.
03 - Pour 2 to 3 tablespoons of dressing into the bottom of each jar.
04 - Add chickpeas, quinoa or brown rice, carrots, and cucumbers to each jar, placing them directly over the dressing.
05 - Add cherry tomatoes and sliced red onion above the hearty ingredients.
06 - Add proteins such as sliced grilled chicken, feta cheese, or lentils as desired.
07 - Add baby spinach or mixed greens and finish with roasted sunflower or pumpkin seeds to keep them crisp.
08 - Seal each jar tightly and refrigerate for up to 5 days.
09 - When ready to eat, shake the jar well or pour contents into a bowl and toss. Add diced avocado just before serving.
