Healthy Lunch In A Jar

by | Health Hacks, Salads and Veggies

Lunch in a Jar is a healthy solution for having a fabulous meal ready ahead of time, whether you take it to-go, or right there at home.

Come Into My Kitchen!
Lunch In A Jar!

Healthy Breakfast. Planned Dinner. Thoughtless Lunches.

We shouldn’t need the onset of bathing suit season to eat healthy, or to make time for more thoughtful meals, but often we do. 

While breakfast can be the easy, healthy meal to start the day; a bowl of Homemade Granola over Yogurt and fresh fruit. 

Homemade Granola

Dinner a more thoughtfully planned way to end the day; be it with friends, family or quietly home and alone. 

Lunch is usually the meal we are too busy to think about; therefore, we often make our worst food choices.

Healthy Lunch

The rules are simple. The ingredients, unlimited. The options for a healthy lunch are endless, as are the places you can enjoy it, like a Picnic, Boating, Beach or Playground time while watching the little ones play!

First, get yourself some very inexpensive glass canning jars (as they are called). Ball, or Mason jars are among the most popular, but if you are thrifty and save jars from grocery shopping, you are already, ready! 

Mason Jars

Plastic food-prep containers work too, they just don’t look as pretty; remember that we eat with our eyes first!

Endless Ingredient Options and Ideas

Herbs – Any favorite fresh herb is best, washed, dried and placed last in the jar to stay fresh.

Add Herbs
  • Parsley
  • Mint
  • Cilantro
  • Even tops from fresh carrots or beets
So Many Healthy Choices For Lunch In A Jar!

Veggies – Cut the crunchy vegetables into half inch cubes. As many, or little as you like. The crunch, and the longer chewing time, makes the meal last longer and gives a more satisfied feeling.

Add Veggies
  • Cucumbers
  • Celery
  • Carrots
  • Tomatoes
  • Zucchini
  • Hearts of Palm
  • Olives
  • Brussel sprouts – thinly sliced
  • Broccoli
  • Cauliflower
  • Asparagus – blanched
  • Peppers


  • Apples
  • Pears
  • Tangerine segments
  • Any and all dried fruits
Multiple Healthy Options

Proteins – the choices you make here can be quite varied, already cooked and shredded or cubed. All of the proteins can be prepared ahead of time, or simply use left-overs. Cut into one inch pieces, or shred the meats.

Add Proteins
  • Chicken
  • Beef
  • Pork
  • Seafood – canned, smoked or home-cooked
  • Tofu
  • Hard Boiled Eggs, chicken eggs of beautifully prepared Quail Tea Eggs
Quail Tea Eggs

Nuts – Having lots to crunch in the salad is important.

Add Nuts
  • Spicy Hot nuts – such as cashew or almonds in chili powder and salt
  • Salty nuts – any choice you make will be good
  • Seeds – any large roasted seeds, such as pumpkin

Leafy Veggies – raw, saving the leafy veggies and fresh herbs for last so they stay fresh and not wilted.

Add Leafy Greens Last
  • Lettuce
  • Spinach
  • Arugula
  • Kale
  • Cabbage
  • Watercress
  • Chard
  • Endive

Cooked Grains – adds a little bulk and makes the tummy feel full, better and healthier than sandwich bread, and an easy way to enjoy leftover grains made in advance.

  • Cooked barley
  • Cooked rice
  • Cooked quinoa
  • Cooked millet

Equipment Needed

  • Cutting board
  • Chopping knife
  • Mason Jars with lids
  • Measuring cup
  • Measuring spoons
  • Sauce pan – for boiling eggs
  • Refrigerator
  • Imagination!

Healthy Lunch In A Jar

Recipe by Robin DaumitCourse: Health Hacks, Salads and VeggiesCuisine: Healthy HacksDifficulty: Easy



Lunch in a Jar is a healthy solution for having a fabulous meal ready ahead of time, whether you take it to-go, or right there at home.


  • Lemon Dressing – 1 tbsp

  • Veggies – 1/4 cup, cucumbers, tomatoes, carrots, celery, crunchy veggies

  • Cooked grains – 1/4 cup, barley, quinoa, rice or your choice

  • Nuts – 6 – 8

  • Proteins – 1/2 cup, shredded meats, canned fish or boiled eggs

  • Leafy veggies – 1 cup


  • Place the dressing on the bottom, first to go in.
  • Place the crunchy veggies in next, tomatoes too if using, keeping their juices on the bottom.
  • Grains go in next, along with notes and proteins chosen. If using hard boiled eggs, quarter a whole egg and place it in, or use 4 tea quail eggs.
  • Save the leafy veggies to go in last. Place the top on. Do not shake or turn inside down until ready to eat.
  • When ready to eat, turn inside down several time to toss the dressing with the other ingredients. Open and Enjoy!
Healthy Lunch In A Jar


My Muffin Madness


In my family, I’ve always been known as the ‘Muffin Queen’. Out of necessity, I created muffins for breakfast, lunch, on the go snacks, sometimes dinner and a sweet yet healthyish treat for dessert!

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