- by Lauren
- 2 minute read
High-Protein Salad in a Jar
Summer is chaotic—in the best way. Between vacations, kids’ activities, and just soaking up some sunshine, nutrition often takes a back seat. But I’ve got a game-changing hack that keeps your meals on track without sacrificing flavor or convenience.
Say hello to the high-protein salad in a jar.
It’s a fresh, filling, and a genius way to prep your meals ahead of time—especially during the summer months when you’d rather be outside than cooking.
Why a Mason Jar?
You’ve probably seen those Pinterest-worthy Mason-jar salads before—and they’re not just for show. Here’s why Mason jars (or any sealable glass container) are clutch for healthy meal prep:
- They keep ingredients super fresh
- They prevent soggy lettuce by separating wet and dry layers
- They’re great for portion control
- Bonus: They look fun, and if you have kids, they might actually want to eat their veggies
Whether you’re a Front Royal parent running between summer camps or just trying to stay on track with your nutrition goals, this is a smart, simple option that works.
How to Build the Perfect Salad in a Jar
There’s a method to the layering madness. Stick to this order to avoid limp lettuce and sad lunches:
- Dressing goes first (keeps everything else from getting soggy)
- Crunchy veggies like carrots, onions, or peppers
- Protein – grilled chicken, tuna, hard-boiled eggs, or chickpeas
- Cheese (optional, but delicious)
- Nuts or seeds for texture and healthy fats
- Leafy greens go on top to stay crisp
👉 With a good seal, your jar will stay fresh for up to 3 days in the fridge.
Greek Chicken Mason-Jar Salad
Ingredients (Layer in This Order):
- 2 tbsp Greek dressing with feta
- 100 g green bell peppers, chopped
- 25 g red onion, chopped
- 100 g cucumber, chopped
- 100 g tomato, chopped
- 100 g cooked chicken breast (chopped or shredded)
- 30 g feta cheese
- 200 g romaine lettuce (or however much fits at the top)
To serve: Dump the salad into a bowl and mix, or shake it right in the jar
Nutrition Facts (Approximate):
- Calories: 438
- Protein: 37.4 g
- Carbs: 26.6 g
- Fat: 20 g
Meal Prep Tip for Busy Adults
Want to save even more time? Triple the recipe.
Eat one salad fresh, then store the other two for the next few days. It’s one of the easiest meal prep tips I share with our members here in Front Royal—and it works wonders for sticking to your nutrition goals when life gets hectic.
Need More Help With Healthy Habits?
If you’re looking for nutrition coaching in Front Royal, VA or just want simple strategies that actually fit your life, I’m here for you. Whether your goal is to lose fat, gain strength, or just feel better in your skin, we’ll find a plan that works.
📅 Book a free consultation today and let’s create a simple, sustainable plan that fits your busy summer.
Contact us now and schedule a time to swing by Rugged Terrain CrossFit on 6th Street—we’re here to help you feel amazing!