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Healthy 5-Jar High-Protein Summer Salad Meal Prep

Healthy 5-Jar High-Protein Summer Salad Meal Prep - featured image
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A quick and easy high-protein summer salad layered in mason jars, perfect for meal prep and weight loss. This refreshing salad combines quinoa, chickpeas, fresh veggies, and grilled chicken for a nutritious and satisfying meal.

Ingredients

Scale
  • 1 ½ cups quinoa (uncooked)
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 2 cups cherry tomatoes, halved
  • 1 large cucumber, diced
  • 1 medium red bell pepper, diced
  • 4 cups baby spinach or mixed greens
  • 3 large grilled chicken breasts, sliced thin
  • ½ cup crumbled feta cheese (optional)
  • ⅓ cup extra virgin olive oil
  • 3 tablespoons freshly squeezed lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and black pepper, to taste
  • Optional add-ins: sliced avocado, sunflower seeds or toasted almonds, fresh herbs like parsley or basil

Instructions

  1. Rinse quinoa under cold water to remove bitterness. Transfer to a saucepan with 3 cups water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat, fluff with a fork, and let cool completely (about 20 minutes).
  2. In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, honey, salt, and pepper. Taste and adjust seasoning as needed. Set aside.
  3. Dice cucumber, red bell pepper, and halve cherry tomatoes. Chop fresh herbs if using.
  4. Thinly slice grilled chicken breasts. If not using leftovers, grill or pan-cook chicken seasoned with salt and pepper for 6-7 minutes per side until cooked through.
  5. Assemble the jars by layering 2 tablespoons of dressing at the bottom, followed by diced bell pepper and cucumber, then cherry tomatoes, quinoa, chickpeas, sliced chicken, and top with baby spinach or mixed greens. Add feta cheese and optional nuts or seeds last.
  6. Seal jars tightly and refrigerate. Salad jars stay fresh for up to 4 days. Add avocado slices just before eating to prevent browning. Shake jar vigorously before eating or pour into a bowl to mix.

Notes

Layer ingredients strategically to keep salad fresh and crisp: dressing at the bottom, sturdy veggies next, then quinoa and protein, with greens on top. Cool quinoa completely before assembling to avoid wilting greens. Add avocado just before eating to prevent browning. Dressing can be made ahead and stored in the fridge. Salad jars keep fresh up to 4 days refrigerated. Avoid freezing as it affects texture.

Nutrition

Keywords: high-protein salad, meal prep, summer salad, quinoa salad, healthy lunch, weight loss recipe, mason jar salad

Find it online: https://gleefulfork.com/healthy-5-jar-high-protein-summer-salad-meal-prep-easy-recipes-for-weight-loss/