Struggling with busy days? Meal prep to the rescue!
We’ve all been there: waking up early, a packed schedule, and then lunchtime hits…and you’re sprinting to the nearest bakery for something that’s neither exciting nor healthy.
Here’s a better idea: Meal prep in a jar. With just 10–20 minutes of prep, you’ll have tasty, balanced meals ready to grab and go – sauce included. Easy, stress-free, and actually delicious!
Why Meal Prep?🥗
- Save money: Meal prepping helps you avoid expensive takeout.
- Save time: Prep once or twice a week and enjoy hassle-free meals.
- Improve diet: Boost the quality and variety of your meals.
What You’ll Need🛒
✅Fruits & vegetalbes of your choice
✅Carbs: pasta, quinoa, couscous, rice
✅Protein: tofu, beans, chicken, eggs, hummus
✅Healthy fats: avocado, olive oil, seeds
✅Sauces: balsamic, tahini, yogurt, lemon, soy sauce
✅Storage: mason jars (500-750ml)
With this simple checklist, you can mix and match ingredients to create endless meal prep combos. Ready for some inspiration? Here are a few of my personal favorites!
My Go-To Meal Prep Jar Combos 🙌🥗
Carla’s Mediterranean Salad (My favorite!🌟)
- Dressing: Start by adding about 2-3 tablespoons of balsamic vinegar and a squeeze of lemon juice. Feel free to add any seasonings you like – I prefer a simple touch of salt and pepper.
- Cucumber: Slice up 6-8 slicesof fresh cucumber for a refreshing crunch.
- Tomatoes: Add around 8 tomatoes. I recommend using cherry or datterini tomatoes for their sweetness and vibrant flavor.
- Pepperoni: Choose your favorite pepperoni and slice about half of it to add a bit of savory spice.
- Extras: Toss in 2 spoonfuls of corn, chickpeas, and a handful of olives. Want more protein? Add tuna or feta cheese!
Instructions: Store your salad in the fridge. When you’re ready to eat, pour it onto a plate and toss it with the dressing. Enjoy your fresh and flavorful meal! 🚀
💡 Want a free printable guide?
Download every recipe in a PDF — and start your week prepped & ready! 👇🏻
Pasta-Tofu-Fusion-Salad 🍝
- Cook the pasta: Cook about 80g of whole wheat pasta. Let it cool off.
- Cook the tofu: In a pan, cook 100g of tofu, season it, and add soy sauce if desired.
- Prepare the dressing: Mix 2-3 tbsp of balsamic vinegar, a squeeze of lemon juice, some honey, and mustard. Add any seasonings you like.
- Assemble the salad: In a jar, add the pasta and tofu as the base ingredients.
- Add chickpeas: Toss in a handful of chickpeas for extra texture.
- Add extras: Include olives, tomatoes, nuts and optionally dried tomatoes or cheese. (like feta or mozarella)
Instructions: Mix it all together and enjoy your fresh pasta salad! Perfect for those upcoming spring/summer days!
Asia-Noodle-Salad 🍜
- Prepare the noodles: Cook about 80g of rice noodles. Drain and let cool.
- Cook the tofu: Sauté the tofu in a pan until golden, then add a splash of soy sauce and your favorite seasonings for extra flavor.
- Make the dressing: Mix 2 tbsp soy sauce, half of a tbsp sesame oil, 1 tbsp honey and a squeeze of lemon. Add chili flakes or sriracha sauce for some heat, if desired.
- Layer the jar: First add the sauce. Then add your vegetables (cucumber, carrots and otherveggies). Finally add the glass noodles. To top it off add some edamame, sesame seeds or chopped green onions.
Instructions: Store in the fridge until you’re ready to eat. Shake the jar or pour into a bowl and toss it all together. Enjoy!
Pro tip: I like to top it off with some sriracha sauce before serving! (Caution: hot!! 🌶)
🎥 Want Video Instructions?
You can find many recipe as a Reel on my Instagram! 👉Check them out for step-by-step guides and more inspiration!
💬What’s your Favorite way to Meal Prep in a Jar?
Drop it in the comments – I’d love to hear your favorite jar recipes and meal prep tips! 😊
🔁Missed part 1 & 2?
Check out Tips and tricks for eating healthy to start your journey or go directly to my favorite protein bagel recipe!
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