Lunch in a Mason jar

This is my “To-GO” meal.  I use what I have at home at the time, throw it all into several mason jars and I have lunches on the go for the next few days. In the pictures below I have left over teriyaki chicken as the protein, ton of vegetables, fresh basil and parlsey, nutritional yeast and my oil and vinegar dressing to top it off.  Leave room at the top of the jar so that you can shake it up to get the dressing  mixed through. 

Easy to make, quick, use left overs and toss into jars for lunch for the week. Tailor it to your dietary needs. Paleo mason jar meals, vegetarian, gluten or dairy free-the options are endless!

Add a side of flax seed crackers and hummus or a piece of fruit and you are good to go!

mason jar meal ingred. mason jar meals

Proteins

3 oz.   cooked meat proteins/4-5 oz. vegetarian proteins

 Veggies

Add in as much and as many of this list as you want

 Grains

If grain free-omit this category.

 

Add in ¼ c. to ½ c. of cooked grains

 Booster foods

Add in 1-2 T.

 

Can choose 2 T. of one or 1 T. each of 2 selections

 Dressings/toppings

Use 1-2 T. of topping.

 

Make a big batch of your own. Do not buy bottled/premade dressings
·         eggs, any style (2)

·         Wild caught salmon

·         canned sardines, canned crabmeat

·         Shrimp, scallops,

·         chicken, turkey

·         black beans

·         garbanzo beans

·         raw, grass fed cheese

 ·         peas (can add in frozen, no need to cook/defrost)

·         cucumber

·         tomato

·         red onion, sweet onion

·         shredded carrots

·         shredded cabbage

·         sprouts, any kind

·         pea pods, snap peas

·         peppers (all colors)

·         raw chopped asparagus

·         raw garlic minced

·         mushrooms

·          

 ·         millet

·         amaranth

·         teff

·         quinoa

·         brown rice

·         wild rice

·         basmati white rice

·         red rice

·          

 ·         nutritional yeast

·         flax seeds ground

·         sesame seeds

·         hemp seeds

·         sunflower seeds

·         poppy seeds

·         slivered almonds

·         chopped walnuts

·         raw fermented sauerkraut

 ·         olive oil and vinegar dressing blends

·         pesto sauce

·         tomato sauce

·         teriyaki sauce

·          

 

Karen Brennan, MSW, NC, Board Certified in Holistic Nutrition (candidate) and owner of Tru Foods Nutrition Services, LLC believes in addressing root health issues (not symptom management) with food first.  For more recipes and information, visit her website at www.trufoodsnutrition.com