Mason Jar Salads …

Jar Layering (Bottom → Top)

1. Dressing

2. Hearty veg / carbs

3. Protein

4. Spinach

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1. Lemon Chicken Spinach Jar

• Olive oil + lemon (1 tbsp)

• Cucumber + carrots

• Chicken (5 oz)

• Spinach (2 cups)

~420 kcal | ~38g protein | ~20g net carbs

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2. Steak & Sweet Potato Jar

• Olive oil + apple cider vinegar (1 tbsp)

• Roasted sweet potato (½ cup)

• Steak (5 oz, sliced)

• Spinach

~450 kcal | ~40g protein | ~25g net carbs

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3. Salmon Spinach Jar

• Non-dairy yogurt + dill + lemon (2 tbsp)

• Zucchini + cucumber

• Salmon (4–5 oz)

• Spinach

~440 kcal | ~35g protein | ~18g net carbs

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4. Tuna & Quinoa Jar

• Olive oil + lemon (1 tbsp)

• Quinoa (⅓ cup cooked)

• Celery + cucumber

• Tuna (5 oz)

• Spinach

~430 kcal | ~42g protein | ~22g net carbs

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5. Egg Salad Spinach Jar

• Egg salad (3 eggs, avocado mayo or non-dairy yogurt)

• Cucumber

• Spinach

• GF crackers on the side

~410 kcal | ~32g protein | ~18g net carbs