Colorful layered salads in mason jars—fresh greens, veggies, grains, and protein options. Easy, crisp, and nutritious all week.
# What you'll need:
→ 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 - 1.5 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 - 0.5 cup red onion, thinly sliced
11 - 1 avocado, diced (add fresh before eating)
12 - 0.5 cup roasted sunflower seeds or pumpkin seeds
→ Dressings
13 - 0.33 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 - Set out 5 large mason jars (quart size) and prepare all salad components by washing, slicing, and measuring each item.
02 - Whisk olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a mixing bowl until fully combined.
03 - Pour 2–3 tablespoons of dressing into the base of each jar.
04 - Start layering chickpeas, quinoa or brown rice, followed by carrots and cucumbers in each jar to keep the base stable.
05 - Distribute cherry tomatoes and red onion evenly on top of the grain and vegetable layer.
06 - Add sliced grilled chicken, crumbled feta, or cooked lentils as desired to each jar.
07 - Place leafy greens and roasted seeds at the top of each jar to maintain crispness throughout the week.
08 - Seal jars tightly with lids and refrigerate for up to 5 days.
09 - Before eating, shake the jar vigorously or pour contents into a bowl and toss. Add diced avocado just before serving for maximum freshness.
