Low Calorie Mason Jar Salad for Weight Loss

Meal Prep Salad Jar Recipes

These Low Calorie Mason Jar Salad for Weight Loss are packed full of protein, vegetarian, and the meal prep lunch recipe is no cook too! The low calorie high protein lunches are just 293 calories, vegetarian, and have over 15g of protein! Plus they come with 5 protein boosts you can add to

Protein Packed Meal Prep Salad Jars

Ingredients You’ll Need:

  • ¾ cup Homemade Club Salad Dressing
  • 1 red bell pepper
  • ½ red onion
  • 1 cucumber
  • 6 radishes
  • 2 stalks celery
  • 1 tomato
  • 1 can garbanzo beans 
  • 1 cup frozen corn
  • ¼ cup sunflower seeds
  • 1 head of romaine lettuce
  • Optional Protein Boosts below in recipe card!

Low Calorie Mason Jar Salad for Weight Loss

Meal Prep Salad Jar Recipes

Healthy Salad Jar Meal Prep and Storage

Meal Prep

  1. Prep – Assemble the meal prep salads as directed.
  2. Cover – Cover with a lid.
  3. Refrigerate – Will hold for 5 days in the fridge. Does not freeze well.
  4. Eat – Dump into a large bowl or eat right out the the jar.

Leftover Storage

  • Individual Servings – Recover and add any leftovers to the fridge.
  • Refrigerate – Will hold for 2-4 days if you’ve mixed it up.

Special Tip: The key to a great meal prep salad jar, is keeping the crunch. Which means you want to add the items with the most crunch (bell peppers, cucumbers, radishes, celery) in first. They will marinate in the salad dressing and create a barrier to keep the lettuce crispy.

Meal Prep Salad Jar Recipes

Low Calorie Mason Jar Salad for Weight Loss

Meal Prep Salad Jar Recipes

Low Calorie Mason Jar Salad Recipes for Weight Loss

Lose Weight By Eating
These meal prep salad jars are just 293 calories, vegetarian, and have over 15g of protein!
You can easily boost protein even more and add in some feta cheese, or for non vegetarians – some shredded chicken.
Special Tip: The key to a great meal prep salad jar, is keeping the crunch. Which means you want to add the items with the most crunch (bell peppers, cucumbers, radishes, celery) in first. They will marinate in the salad dressing and create a barrier to keep the lettuce crispy.
5 from 1 vote
Prep Time 15 minutes
Total Time 15 minutes
Course lunch, meal prep
Cuisine American
Servings 3 servings
Calories 293 kcal

Equipment

  • 3 (1-quart) mason jars with lids

Ingredients
 
 

  • ¾ cup Homemade Club Salad Dressing
  • 1 red bell pepper chopped
  • ½ red onion sliced
  • 1 cucumber sliced
  • 6 radishes sliced
  • 2 stalks celery sliced
  • 1 tomato chopped
  • 1 can garbanzo beans drained and rinsed
  • 1 cup frozen corn
  • ¼ cup sunflower seeds
  • 1 head of romaine lettuce chopped

Instructions
 

  • Set clean jars out on the countertop, next to the chopping board.
  • Add 1/4 cup Homemade Club Salad Dressing to each jar.
  • Start chopping and slicing ingredients, in the order listed above. Adding 1/3 of each to each jar, and keeping to the order to ensure you have a crunchy salad (see note above).
  • Top with garbanzo beans, corn, sunflower seeds and finally the lettuce and any added protein.
  • Cover each salad and store in the fridge for 2-4 days.

Nutrition

Serving: 1saladCalories: 293kcalCarbohydrates: 52.8gProtein: 15.1gFat: 4.5gSaturated Fat: 0.5gCholesterol: 0mgSodium: 419mgPotassium: 910mgFiber: 9.9gSugar: 10.1gCalcium: 132mgIron: 7mg
Keyword lunch, Salad
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Salad Jars

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Article History:

  • Originally written and published April 20, 2022 by Audrey Johns
  • Most recent update on November 29, 2023 by Audrey Johns