Are you busy, on the go, and ready to do all the things you love this summer? Mason jar salad recipes are a great meal prep that you can grab and go on your busiest days.
Meal prepping in the summer is a great way to save time and money to spend on doing the things you love!
Not only are mason jar salads convenient but they’re also packed with fiber and nutrients, making them an excellent option to nourish your mind and body.
Keep reading to learn about the benefits of meal prepping and fiber, tips and tricks for making mason jar salads, and five different refreshing salad ideas to get you inspired!
Looking for high-protein meal ideas? Check out our article on 5 High-Protein Trader Joe's Meal Ideas (PCOS-Friendly!)
Benefits of Mason Jar Meal Prepping
Meal prepping is the process of preparing meals in bulk ahead of time to make life easier throughout a busy week. You can prepare meals to grab and go for work, quickly take them out for dinner, or simply have them in the fridge ready to go when you are.
Meal prepping can have lots of benefits for your health - and your sanity! Listed below are just some of the amazing benefits of prepping meals in advance.
- Time-saving - Meal prepping can help you save time by dedicating part of one day to planning, preparing, and portioning meals. This saves time by taking away the difficult choice of choosing a meal every day and taking the time out of your day to cook.
- Money saving - By planning meals ahead of time and grocery shopping all at once, you can buy in bulk and save money in the long run. Meal prepping also helps you save money by reducing reliance on takeout and convenience foods. Since your meals will be prepared ahead of time, you won’t feel the need to always grab takeout on the way home from work!
- Stress-reducing - Daily meal preparation can come with a lot of decision fatigue, even if you don’t realize it. Having meals prepared can reduce stress related to eating.
- Nutritional Balance - Since you’re planning and preparing ahead of time, you’re going to be more likely to make balanced options. Planning allows you to make sure you’ll be able to get protein, carbohydrates, and fats at every meal.
Taking the time once or twice a week to plan and prepare a few meals will all be worth it when you can just grab your meal out of the fridge and enjoy it after a long day. You’ll save time, money, and stress along the way.
Benefits of Fiber
You may be curious… why are mason jar salads great for meal prep? Well, they’re simple to make and provide a wide array of essential nutrients, especially fiber.
Fiber is a nutrient that has amazing benefits for overall health and well-being. Here are the positive effects of increasing your dietary fiber intake:
- Digestive Health: Increasing fiber intake can promote regular bowel movements and prevent constipation.
- Gut Health: Fiber feeds the beneficial bacteria in your gut. By feeding these microbes, you’re supporting a healthy gut microbiome. Balancing your gut microbiome can lead to improved digestion, immune function, and it’s even been linked to mental health.
- Reduced Risk of Chronic Disease: High-fiber diets may decrease your risk of developing chronic diseases. Specifically, it’s been associated with reduced risk of type 2 diabetes, certain types of cancer, and other conditions.
- Regulation of Appetite: High-fiber foods are more filling and less energy dense. This can help regulate your appetite and hunger cravings.
- Blood Sugar Control: Eating fiber can prevent spikes and drops in blood sugar levels by slowing down the absorption of glucose in the blood. Fiber is especially important for those with diabetes or those at risk. It also can be beneficial for improving insulin resistance in women with PCOS.
- Heart Health: Fiber can improve heart health by lowering levels of bad cholesterol in the body. It promotes bad cholesterol excretion by binding to cholesterol particles. This decreases the risk of heart attacks and strokes.
By preparing meals ahead of time, you’re able to increase the amount of fiber in your diet. Therefore, reaping its amazing benefits.
Although it may be difficult, it’s important to try to aim for the daily recommended fiber intake, which is about 25-30 grams per day.
Salads filled with fruits, veggies, and legumes are a great way to get extra fiber in your diet. Prepping salads ahead makes it even easier!
Tips & Tricks for Making a Mason Jar Salad
To assemble the perfect mason jar salad, here are a few tips and tricks!
- Ingredient Selection: One of the key steps to making the perfect salad starts by picking out the perfect ingredients. You may already know what you like, and that’s great! If not, start experimenting with different combinations to see what you enjoy. If you have access, go to a farmer’s market to get locally sourced produce.
- Fullness: Try to incorporate fat, protein, and carbohydrate into your salad to increase fullness. For example, choose chicken for protein, nuts for fat, and leafy greens and quinoa for carbohydrates.
- Layering Order: Ordering is important to prevent your salad from turning soggy. Start with the dressing on the bottom. Next, place sturdy ingredients on top, such as hard vegetables, to create a barrier between the dressing. Now you can add a protein of your choice like chicken or tofu. On top is where you can put leafy greens and herbs.
- Separation: Consider separating the dressing and crispy toppings from the rest of the salad. It’s not necessary, but it may preserve the crispiness of your salad for a longer period. Totally up to you!
- Proper seal: To maintain freshness and prevent leaks or spills, make sure your jar is sealed properly. You can buy silicone jar seals for extra security.
- Jar size: Depending on how much salad you like to eat, choose an appropriate jar size. It may be easier to fit everything in a larger jar.
- Shake: As soon as you’re ready to enjoy your salad, shake and eat. If it’s easier, feel free to dump it into a bowl before serving.
Remember, salads don’t have to be boring. Find what you love. Experiment with new ingredients and dressings to find the taste and texture you’re looking for.
Now that we’ve talked about all the benefits of meal-prepping salads let’s get into the ideas! It’s time to spark your imagination and try out some ideas!
5 Mason Jar Salad Recipes
Strawberry Spinach Salad
- Layer 1: Balsamic vinaigrette or poppyseed dressing
- Layer 2: Cut up strawberries, feta cheese, and red onion
- Layer 3: Grilled chicken
- Layer 4: Toasted walnuts or almonds
- Layer 5: Baby spinach and dried cranberries
BBQ Chicken Salad
- Layer 1: BBQ ranch dressing
- Layer 2: Shredded BBQ chicken
- Layer 3: Sweet corn, black beans, and cherry tomatoes
- Layer 4: Red onion and bell peppers
- Layer 5: Mixed greens and shredded cheese
Tropical Quinoa Salad
- Layer 1: Cilantro-lime dressing or mango vinaigrette
- Layer 2: Cooked quinoa
- Layer 3: Mango slices, pineapple chunks, and toasted coconut
- Layer 4: Black beans, bell peppers, and red onion
- Layer 5: Spinach and chopped cilantro
*add shrimp for extra protein
Greek Chickpea Salad
- Layer 1: Greek dressing
- Layer 2: Cherry tomatoes, cucumbers, and red onion
- Layer 3: Chickpeas, kalamata olives, and feta cheese
- Layer 4: Mixed greens and croutons
Caprese Salad
- Layer 1: Balsamic vinaigrette
- Layer 2: Mini mozzarella balls and cherry tomatoes
- Layer 3: Fresh basil leaves
- Layer 4: Cooked quinoa or pasta
- Layer 5: Arugula or mixed greens
The Takeaway
Mason jar salads are not only convenient, but they’re a fiber-packed, healthy meal option for summer.
You can experience the benefits of fiber by choosing ingredients such as fruits, vegetables, whole grains, legumes, and seeds for your salads.
Get creative and experiment with ingredient combinations, bright produce, and different dressings to suit your preferences.
Summer is the perfect time to nourish your body and take advantage of the beautiful produce available.
Mason jar salads are great for keeping you refreshed, satisfied, and nourished this summer. It’s time for you to enjoy a summer filled with health, vibrance, and fiber!
Are you ready to get your life back and love the life that you choose? Let Bloom help you! Head over to our services page to learn more about our current offers. There is no better time to invest in your health!