3-Minute Healthy Meal in a Mason Jar

attractive woman holding a healthy meal in a mason jar

Hey guys, welcome to the kitchen. Today we are making a really healthy meal in a mason jar. I am sure you have seen a lot of these on blogs or on Pinterest, but I make these too. I really like making meals in a mason jar. It’s really convenient, it’s really easy to grab-and-go and it’s really delicious. Plus, it looks nice because you can see everything layered nice and neat and colorful.

So, what you’ll need is a jar. You can use one like mine or you can use one with a lid that screws. Whatever you happen to have or can find at the store is fine. The first ingredient that you’re going to need is lettuce. Darker greens are always the better choice. I found this one at the store today and it’s a mix of cabbage, arugula, shredded carrots & iceberg lettuce. I am going to use this one today, but you can use whichever or whatever you happen to have at home (spinach, kale, etc.). You will also need some avocado for some healthy fat. I am going to use half of this half (one-quarter).

Here, I also have some couscous. It’s kind of an orangey color because it has some tomatoes in it and some extra herbs and spices. I really like this one. You can also use quinoa or brown rice. The next ingredient I have here is some cilantro and it smells really good. I really love cilantro. You can use parsley, basil or even rosemary. It just depends on which flavor you prefer. I also have some white beans and, as with most of the other ingredients, you can use the variety that you like: garbanzo beans, kidney beans or even black beans. I had white beans at home so that’s why I am using white beans.

Lastly, I have ½ a can of tuna. You can use chicken, you can use fish or whichever protein source you prefer. If you are vegetarian or vegan, you can use brown rice and beans and have yourself a complete protein.

Here’s an ingredient recap:

      • 1 glass jar
      • ½ cup couscous (brown rice or quinoa)
      • dark leafy greens (unlimited amount!)
      • ¼ cup white beans
      • ½ can tuna in water
      • ¼ avocado
      • cilantro

(For the dressing, I like to use fresh squeezed lemon to keep it citrusy and low-calorie.)

Time to layer the mason jar!
Now, I will start layering the ingredients in the jar. First, I will start with the couscous at the bottom. I really like making meals in a mason jar because you don’t have to spend a lot of time creating it. You just make it, put it in the fridge and take it with you to work in the morning or just leave it there waiting for you when you get home. Hey, you could even send your kids to school with a meal like this (however, I think you would have to use plastic since most schools don’t allow the students to bring glass!). When measuring your carbohydrates, you can measure them by using the size of your clenched fist. This is an easy way to avoid having to take out the measuring cups.

Next, we will add the lettuce. You can really stuff it down into the jar and fit as much as you can. It’s full of fiber, which will help keep you full despite having minimal calories. You can’t overdo it with lettuce. Next, we will add the white beans into the jar. Just stack it on top right there. My jar is getting a little bit full here but that’s okay.

Tuna comes next. Like I said before, it’s about ½ a can of tuna in water. Remember that you can choose whichever protein source that you want. If you have leftover chicken, steak or salmon, for example, you can also use that too. Then we will use ¼ avocado and just slice it on top for our healthy fat. Finally, we will top it off with cilantro. I really love cilantro and this one smells really good, so I will add a lot! It tastes so good in my opinion.

Reminder: you’re going to want to save the dressing for right before you eat it. If you do it too soon, it will make the lettuce soggy and it won’t taste as good. I prefer fresh lemon and a bit of olive oil for mine. You could also use olive oil and vinegar if you want to.

Alright, then you just shut your jar, pop it in the fridge and it’s ready to eat whenever you are!

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Lunden Souza Lunden is a Certified Personal Trainer and Fitness Coach. She inspires sports enthusiasts around the world with her fitness & nutrition tips and workouts on YouTube. View all posts by Lunden Souza »

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