Mason jars are the perfect accessory for healthy eating. When you need a convenient, and tasty, meal at the office or require a breakfast you can enjoy on the go, mason jars provide an easy, fool-proof solution.

Have a look at these delicious, healthy, easy to prepare, balanced meals you can enjoy wherever your day takes you!

Breakfast:

Coconut Mango Chia Pudding

Ingredients:

  • 1/4 cup chia seeds
  • 1 cup light or full-fat coconut milk
  • 1/2 tablespoon of honey
  • 1/4 cup diced mango
  • pepita seeds

Directions:

  1. Mix chia seeds, coconut milk, and honey together in a small bowl or mason jar. Let sit in the fridge overnight.
  2. Remove from the fridge, top with mango and pepita seeds and enjoy immediately.

Creamy Overnight Breakfast Quinoa

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cup unsweetened almond milk
  • 1/4 cup non-fat Greek yogurt
  • 1 tablespoon chia seeds
  • 1 teaspoon vanilla
  • 1 teaspoon honey (optional)

Directions: 

  1.  Mix all the ingredients together in a mason jar. Stir well, cover and refrigerate for at least 4 hours or overnight.
  2. The next morning, remove from the fridge, top with your favorite fruit and enjoy!

Chocolate Peanut Butter Overnight Oats

Ingredients:

  • 1/2 cup oats
  • 1 teaspoon of chia seeds
  • 1/2 cup unsweetened soy milk
  • 1 teaspoon maple syrup
  • 1 tablespoon peanut butter
  • 1 teaspoon of chopped peanuts
  • 1 tablespoon of chocolate chips

Directions:

  1. Add the first 5 ingredients to a mason jar.
  2. Place in the fridge overnight.
  3. Remove from fridge in the morning, add peanuts and chocolate chips and dig in!

Smoothies:

Spinach Mojito Smoothie

Ingredients:

  • 1/2 cup soy milk
  • 1 frozen banana
  • 1 cup baby spinach
  • 1 teaspoon vanilla extract
  • 1/2 small lime, juiced
  • 1/2 cup fresh spearmint
  • ice cubes

Directions:

  1. Combine soy milk, banana, spinach, vanilla, and lime juice in a high-speed blender.
  2. Add spearmint and 4 or 5 ice cubes. Blend until smooth and creamy.
  3. Taste, and add more spearmint or lime juice as desired.

Strawberry-Watermelon Hydrating Smoothie

Ingredients:

  • 1 cup watermelon
  • 1/4 cup strawberries
  • 1/2 cucumber
  • 1/2 serving of plant-based vanilla protein powder
  • 1/2 cup pure, unsweetened coconut water
  • 4 ice cubes

Directions:

  1. Add all ingredients to blender and blend until smooth.

Apple Cinnamon Protein Smoothie

Ingredients:

  • 5 raw almonds
  • 1 red apple
  • 1 banana
  • 3/4 cup Greek yogurt
  • 1/2 cup skim milk, or your favorite nut milk
  • 1/4 teaspoon cinnamon

Directions: 

  1. Place all ingredients in a blender.
  2. Blend until smooth.

Lunch/Dinner:

Roasted Sweet Potato and Quinoa Salad

Ingredients:

For The Salad:

  • 1 small sweet potato, unpeeled and diced into bite-sized pieces
  • 1 tablespoon olive oil
  • salt and pepper, to taste
  • 1/4 cup quinoa
  • 1/2 cup black beans
  • 1/4 cup red pepper, diced
  • 2 cups of greens (your choice)
  • 1 tablespoon dried cranberries
  • 1 tablespoon sunflower seeds

For The Dressing:

  • 1/4 cup mango (fresh or frozen)
  • 1 tablespoon balsamic vinegar
  • 1 1/2 tablespoon of water

Directions: 

  1. Preheat oven to 400°F.
  2. Place sweet potatoes in a bowl, add oil, and stir to coat. Sprinkle with a touch of salt and pepper. Spread evenly on baking sheet and roast for 20 minutes, stirring occasionally, or until potatoes are soft.
  3. Place quinoa in a half cup of water in a covered pot on high. Bring to a boil, reduce to a simmer and cook 15-20 minutes or until liquid is soaked up.
  4. Puree the mango with vinegar and water, set aside.
  5. Allow potatoes and quinoa to cool to room temperature.
  6. Start to layer the salad in a mason jar, beginning with the black beans. Add the cooked quinoa, pour the mango vinaigrette on top.
  7. Top with diced red pepper, greens, roasted sweet potato, dried cranberries, and sunflower seeds.
  8.  Screw on the lid and store in the fridge.
  9. When ready to eat, shake the jar to toss the salad and enjoy.
10 Healthy Mason Jar Meals For Those Days Spent On The Go! Click To Tweet

Grilled Chicken, Beet, Apple, and Spinach Salad

Ingredients:

For The Salad:

  • 2 beets, scrubbed
  • 1 teaspoon olive oil
  • salt and pepper, to taste
  • 3 ounces raw chicken breast
  • 1/2 apple, washed and diced
  • 2 cups raw spinach
  • 1 ounce goat cheese
  • 5 pecans, chopped

For The Dressing:

  • 1/4 cup fresh strawberries
  • 1/2 tablespoon olive oil
  • 1/2 tablespoon balsamic vinegar
  • pinch of salt
  • pinch of ground black pepper
  • pinch of dried tarragon
  • 1/4 teaspoon honey

Directions:

  1.  Prepare the dressing by placing all ingredients in a blender. Blend and then pour into the bottom of a quart-sized mason jar.
  2. Heat the grill to medium-hot. Wash, peel, and slice beets. Place in a bowl and drizzle with half a teaspoon of olive oil. Stir until evenly coated. Place the slices on the grill and cook on each side for 8 to 10 minutes or until tender. Remove from the grill and allow to cool. Cut slices in half.
  3. Rub chicken breast with remaining olive oil, sprinkle with salt and pepper, and place on the grill. Cook 4-5 minutes on each side (or until cooked). Allow to cool before dicing.
  4. Start to layer the salad in the jar beginning with the beets, the spinach, then the apples, the chicken, and the goat cheese, then sprinkle chopped pecans on top.
  5. Screw the lid onto the jar and store in the fridge. When ready to eat, shake the jar to mix ingredients and enjoy.

Spicy Peanut Soba Noodle Salad

Ingredients:

For The Salad:

  • 4 ounces soba noodles
  • 1 red bell pepper, thinly sliced
  • 1 cup shelled edamame, cooked
  • 2 large carrots, peeled and shredded
  • 4 green onions, thinly sliced
  • 1/2 cup crunchy rice noodles

For The Spicy Peanut Dressing:

  • 2 tablespoons peanut butter
  • 4 teaspoons sambal oelek
  • 4 teaspoons rice vinegar
  • 4 teaspoons of soy sauce
  • 1/4 cup extra virgin olive oil
  • 1 tablespoon black sesame seeds

Directions (serves 4):

  1. In large pot of boiling water, cook noodles according to package instructions. Rinse under cold water and drain.
  2. In a small bowl, whisk peanut butter, sambal oelek, rice vinegar, and soy sauce. While whisking, slowly drizzle in olive oil until incorporated. Stir in sesame seeds
  3. Divide spicy peanut dressing evenly between 4, pint-sized mason jars. Divide soba noodles over dressing. Layer remaining ingredients, ending with rice noodles. Top with lids and refrigerate for up to 5 days. To serve, pour into a bowl or onto a plate, stir and enjoy.

Taco Salad With Cilantro-Lime Dressing

Ingredients:

For The Salad:

  • 1/4 cucumber, diced
  • 1/2 cup black beans
  • 1 roma tomato, diced
  • 1/4 cup corn
  • 1/4 cup red pepper, diced
  • 3 cups of greens
  • 1/4 avocado, diced
  • 1 tablespoon cheddar cheese, shredded

For The Cilantro-Lime Dressing

  • 1 tablespoon apple cider vinegar
  • juice from one lime
  • 1/2 cup fresh cilantro, loosely packed
  • 1/4 cup, plain Greek yogurt
  • 1 teaspoon honey
  • pinch of salt

Directions:

  1. Blend all dressing ingredients until smooth. Pour into the bottom of a quart-size mason jar.
  2. Layer the salad ingredients in the order listed above.
  3. Secure lid, store in fridge for up to 5 days.

Being pressed for time doesn’t mean you have to give up healthy eating (get more healthy meal ideas with the BodyRock Meal Plan). With a little bit of preparation the night before, you can have convenient, portable, on-the-go, nutrient dense, balanced meals that will power you through even your busiest day!

Which one will you try first?

Source: POPSUGAR

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