Get Your Free Week Trial Today! | 317-407-4512

Salad in a Jar – Make Lunch Healthy

Whenever I talk to people who are looking for nutrition advice, it seems as if lunch is the biggest struggle for eating healthy. Many also struggle with getting a square breakfast into their schedule, as well, but that problem is easily tackled with a quick smoothie running out the door. However, it is very hard to make a smoothie and save it for lunch. First, it almost certainly will not stay cold for the four to five hours between when you leave the house, and when you are eating lunch. Second, for many, a smoothie (or other small meal) works for breakfast as they are not hungry in the morning; but, lunch is seen as more of a meal and therefore substantial food is often desired. It would seem, then, that for lunch we need something is equally transportable as a smoothie, but eats like a meal. Enter, salad in a jar. This idea actually came from seeing a vending machine in Chicago which served salads. Not only was this a healthy change from the normal candy and chip vending machine, but it also was an innovative idea which I wanted to copy. Feel free to change up the greens, beans, dressing, etc. but try to stay with the layering described, as it affects the texture when you mix the salad later.

Ingredients:

  • 1 T Olive Oil
  • 1 tsp. Fresh Lemon Juice
  • 1 tsp. Dijon Mustard
  • Salt and Pepper to taste
  • ¼ tsp. Smoked Paprika
  • 1 Pinch Red Chili Flake (Aleppo Pepper if you have it)
  • ⅓ Cup Chickpeas, drained and rinsed
  • 1 oz. Pickled Red Onions (optional)
  • 5 Cherry Tomatoes, halved
  • ½ Cup Shredded Carrots
  • 4 oz. Grilled Chicken, sliced
  • 1 Cup Spinach, stems removed
  • 1 Cup Kale, torn

Steps:

  • In the bottom of a large mason jar (I liked 32 oz.) mix the olive oil, lemon juice, mustard, paprika, chili flake, and salt and pepper. Mix until a vinaigrette has formed.
  • Layer the chickpeas, then red onions (if using) then carrots, chicken, cherry tomatoes, and both types of greens.
  • Store upright so the dressing does not mix with the greens. When ready to eat, you can either turn upside down onto a plate, or simply shake the whole jar to combine and eat straight out of the container.

Nutrition: One Jar

 

  • Calories: 435
  • Carbohydrates: 28 grams
  • Protein: 39 grams
  • Fat: 16 grams

 

 

Other Posts You Might Like

CrossFit Workouts: How to Tailor Appropriately for you

The point of doing a CrossFit workout is not to do the workout how it is written on the board. The purpose of CrossFit workouts is to accomplish the intended stimulus of the workout. What does stimulus mean? Stimulus means the way the workout is supposed to make you feel. When you check out any … more »

What are the best CrossFit shoes?

You can always spot a person who just started CrossFit training by what shoes they are wearing. In a typical big box gym, or even a bootcamp or HIIT studio like an OrangeTheory Fitness, you can pretty much wear whatever kind of shoe you want. The workouts are not forcing you into so many unique … more »

CrossFit Workout of the Day – 9/13/19

WOD: CrossFit Open Workout 15.1 9 Minute AMRAP: 15 Toe to Bars 10 Deadlifts 5 Snatches WOD Purpose: This WOD is preparing you for the CrossFit open which starts on October 10th. This is a classic CrossFit triplet (meaning it has three movements) and is a spring workout. If you have efficient toe to bars, … more »

What do the Jonas Brothers and CrossFit have in common?

This was originally written and posted by Morning Chalk Up, a daily newsletter about all things CrossFit. Check out their site and subscribe for a dose of fitness in your inbox – plus cool new products and sale announcements only for their readers. Hannah Canil, a senior at Penn State University, and sixteen-year-old Lily Jordan … more »

CrossFit Workout of the Day – 9/10/19

WOD: Tabata at each station, with 1:00 rest between Hollow Body Hold Medicine Ball Slam Plank on Foam Roller Palloff Press WOD Purpose: The purpose of this workout is to develop your midline stability – aka make your core stronger and give you better endurance. All four of these tabatas will take your abs, hips, … more »

CrossFit Workout of the Day – 9/9/19

WOD: Overhead Squats 7 sets x 3 reps, working to a 3 rep maximum lift WOD Purpose: This workout is a test to evaluate how well your overhead squat is progressing. As we are on a squat cycle, this is an important mid-cycle check in for how things are going – so come in and … more »

Ready to transform your life? View Our Memberships