Nourish
Your DIY Guide to Mason-Jar Meals
DIY mason–jar meals are incredibly healthy, delicious, and fun to prep. Plus they’re easy to grab on the go. We recently teamed up with registered dieticians and Zest Nutrition founders Anna Rossinoff and Megan Fuetterer to create a DIY mason–jar meal guide. All you need is a wide-mouthed jar with a tight-fitting lid. Are you ready to get started? Read on to learn how to create your own signature mason–jar meal:
Layer 1: Fill the bottom of your jar with a homemade dressing of your choice.
We like recipes that combine healthy fats like those found in olive oil, tahini, or blended avocado with flavor-boosting ingredients like spices and fresh herbs. Anna and Megan inspired our favorite recipe of late: a mediterranean vinaigrette. To make it, combine 6 tablespoons fresh lemon juice, 1/4 cup extra-virgin olive oil, 1 finely chopped garlic clove, 2 tablespoons finely chopped fresh dill, and 1 teaspoon salt, and whisk to combine. Portion: ¼ cup (you’ll have leftover dressing)
Layer 2: Add lean protein options like grass-fed meats, wild fish, beans, and legumes. The Zest Nutrition team love to use grilled chicken breast, salmon, and chickpeas in their mason-jar meals. These proteins are very satisfying, and they’re sturdy enough that they don’t get soggy when placed on top of the dressing inside the jar. Portion: ½ cup (or 4 ounces)
Layer 3: Toss some gluten-free whole grains into the mix.
You can use any whole grain you like in this layer, but we prefer gluten-free grains like quinoa, brown rice, and soba noodles. (Make sure the soba noodles you buy don’t contain any wheat if you’re sensitive or allergic to gluten.) Not eating grains right now? Double up on leafy greens to make the meal fit your own dietary needs. Portion: 1/3 cup cooked grains
Layer 4: Load up your jar with bright and colorful seasonal veggies.
Sturdy vegetables like bell peppers, corn kernels, cucumber, carrots, fennel, roasted sweet potatoes, roasted eggplant, zucchini, and tomatoes are great picks for these meals because they hold up well when packed ahead of time and provide lots of flavor and texture. Pick three of your favorites, then thinly slice them or roughly chop them and add them to your jar. Portion: ½ cup
Layer 5: Go green.
We love our leafy greens at barre3, so we always fill our mason jars with baby kale, arugula, or spinach. Portion: ½ cup (or fill to the brim)
Layer 6: Add a flavor boost.
If you want to give your mason–jar meal a final flavor boost, add a garnish to the top. Fresh herbs like cilantro or basil are always a hit, as are crunchy pumpkin seeds or salty olives. Portion: 1 tablespoon
How will you make your mason–jar meal your own? Share your ideas and inspiration in the comments below.
DIY mason–jar meals are incredibly healthy, delicious, and fun to prep. Plus they’re easy to grab on the go. We recently teamed up with registered dieticians and Zest Nutrition founders Anna Rossinoff and Megan Fuetterer to create a DIY mason–jar meal guide. All you need is a wide-mouthed jar with a tight-fitting lid. Are you ready to get started? Read on to learn how to create your own signature mason–jar meal:
Layer 1: Fill the bottom of your jar with a homemade dressing of your choice.
We like recipes that combine healthy fats like those found in olive oil, tahini, or blended avocado with flavor-boosting ingredients like spices and fresh herbs. Anna and Megan inspired our favorite recipe of late: a mediterranean vinaigrette. To make it, combine 6 tablespoons fresh lemon juice, 1/4 cup extra-virgin olive oil, 1 finely chopped garlic clove, 2 tablespoons finely chopped fresh dill, and 1 teaspoon salt, and whisk to combine. Portion: ¼ cup (you’ll have leftover dressing)
Layer 2: Add lean protein options like grass-fed meats, wild fish, beans, and legumes. The Zest Nutrition team love to use grilled chicken breast, salmon, and chickpeas in their mason-jar meals. These proteins are very satisfying, and they’re sturdy enough that they don’t get soggy when placed on top of the dressing inside the jar. Portion: ½ cup (or 4 ounces)
Layer 3: Toss some gluten-free whole grains into the mix.
You can use any whole grain you like in this layer, but we prefer gluten-free grains like quinoa, brown rice, and soba noodles. (Make sure the soba noodles you buy don’t contain any wheat if you’re sensitive or allergic to gluten.) Not eating grains right now? Double up on leafy greens to make the meal fit your own dietary needs. Portion: 1/3 cup cooked grains
Layer 4: Load up your jar with bright and colorful seasonal veggies.
Sturdy vegetables like bell peppers, corn kernels, cucumber, carrots, fennel, roasted sweet potatoes, roasted eggplant, zucchini, and tomatoes are great picks for these meals because they hold up well when packed ahead of time and provide lots of flavor and texture. Pick three of your favorites, then thinly slice them or roughly chop them and add them to your jar. Portion: ½ cup
Layer 5: Go green.
We love our leafy greens at barre3, so we always fill our mason jars with baby kale, arugula, or spinach. Portion: ½ cup (or fill to the brim)
Layer 6: Add a flavor boost.
If you want to give your mason–jar meal a final flavor boost, add a garnish to the top. Fresh herbs like cilantro or basil are always a hit, as are crunchy pumpkin seeds or salty olives. Portion: 1 tablespoon
How will you make your mason–jar meal your own? Share your ideas and inspiration in the comments below.
