#4: Create thee perfect mason jar salad (in just a few minutes).

I am absolutely OBSESSED with mason jar salads at the moment.

Ever since I started working longer hours at my wellness studio, I’ve had to come up with creative meal prep ideas for lunch time.

So lately I’ve been focusing on packing raw, whole-food recipes that A) don’t require the use of a microwave oven & B) are easy to enjoy during working hours. I have to say, this has made my life a whole helluva lot easier and I’ve actually become more productive & healthy because of it too. Win-win!

If you think about it…eating out for lunch actually takes a lot of time & effort (i.e looking for a place to go, wondering if you should invite a friend, traveling to a spot, etc.), and it can become exceptionally difficult when you find yourself on a wild goose chase, hunting for those healthy options that aren’t always so readily available..

My advice is…spend your time + energy wisely.

Have a plan, and know that a little preparation goes a looooooong way. Plus, making sure that you get in those alkalizing, energy-rich foods is a huge MUST as energy levels begin to drop mid-day..(mid-day hangry crash? No thanks).

And because these mason jar salads have been my saving grace lately, I’ve decided to share this amazing mason jar salad formula with you (with all of my favorite ingredients to include). Consider this the “food pyramid” of mason jar salad prepping, but unlike the old nineties food pyramid, ALL of the ingredients used are nutrient-dense! 😀

Can you believe the “healthy food pyramid” actually once had sugar/sweets in a category? LOL. Anyway, I digress…

Back to the good stuff..

Here’s my 7-layer formula for creating the perfect mason jar salad!

Layer 1: Salad dressing.

Pour 1-4 tbsp of your favorite salad dressing.

In the picture above, I used balsamic + a hint of pistachio pesto. 

Layer 2: Hard Veggies.

Use any of the following chopped veggies: carrots, cucumbers, red & green bell peppers, cooked beets, fennel, radish.

In the picture above, I used watermelon radish & carrots. 

Layer 3: Beans, Grains, Pasta. 

Add any beans, grains, and/or pasta in this layer. My favorites include: chickpeas, black beans, wild rice, millet, or cous cous.

In the picture above, I included quinoa over chickpeas.

Layer 4: Extra proteins (optional)

Add in tuna fish, diced chicken, hard-boiled eggs, tofu, tempeh.

*Note: If you’re making salads a few days ahead of time, wait to add these ingredients either the night before or the day of.*

Layer 5: Softer Veggies/Fruits

Add in soft veggies or fruits like avocado, tomatoes, diced strawberries, dried fruits.

In the picture above, I included a layer of tomatoes. 

*Note: If you’re making salads ahead of time to eat throughout the week, wait to add these ingredients.*

Layer 6: Seeds, Nuts, & other fixings.

Include pistachios, walnuts, hemp seeds, or sunflowers seeds.

In the picture above, I included 2 tablespoons of pistachios. 

Layer 7: Salad Greens

Add in spinach, baby greens, kale, romaine, cabbage shreds, or dandelion greens.

In the picture above, I added in baby kale with cabbage shreds.

After layering:

Store your mason jar salad in the fridge, and remember to shake up your mason jar a few times before you dig in!

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Much love,


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