Fresh & Healthy Mediterranean Inspired Mason Jar “Bowl” Recipe

Hey there, Mason jar fans!

Want to eat healthy and save money without sacrificing taste?! Of course, you do! And Mason jars are here to help make that possible : )

A few weeks ago, we decided to stock our fridge with items we could use to make healthy and yummy “bowls” for lunch every day. We’d been too often turning to eating out or grabbing something quick and processed, and we knew it was time for a change.

I spent a good amount of time (more than I’d like to admit) really thinking through combinations that would taste great together, and then I made my shopping list and headed to the store!

We make our “bowls” in Mason jars, so we can prep them ahead of time and bring them to the office (or on the go) as needed. We use divider cups to put croutons or other dry ingredients in, and a silicone sleeve to keep them safe. When we’re ready to eat, we shake up the jar and pour the contents into a bowl.

Let me save you some time by sharing my shopping list, as well as the tips, tricks, and recipes we’ve used over these past few (delicious) weeks! The following list will make Mediterranean, Asian, and Mexican-inspired bowls, with room to freestyle your own creations, for a week of healthy eating!

My shopping list (obviously omit what you don’t like!):

• Family pack of free-range chicken breasts
• Bag of broccoli florets
• Two sweet potatoes
• Two avocados
• Hummus
• Tzatziki sauce
• Romaine lettuce
• Kale
• Pitted Kalamata Olives
• Tomatoes
• Brown rice
• Canned black beans
• Mexican blend cheese
• Feta cheese
• Sour cream
• Salsa
• Shredded carrots
• Cucumber
• Frozen (or fresh) corn
• Canned or jarred tuna
• Tortilla chips
• Wonton strips
• Cabbage (shredded or whole)
• Peanuts
• Sesame seeds
• Cilantro
• Green onion
• Soy sauce
• Toasted sesame oil
• Miso paste

The key to success with any meal plan is prep work! I know it’s not always fun but when you have fresh, ready-to-grab ingredients on hand, then making healthy lunch choices will follow.

Prep for the week:

1. Cook (bake, grill, fry, or sous vide) the whole pack of chicken, then chop
   
   and store in Mason jars.
2. Roast the broccoli and sweet potatoes, then chop and store in Mason jars.
3. Cook a large batch of brown rice, then store in Mason jars.
4. Chop veggies, lettuce, kale, etc. and store in Mason jars.
   1. If it’s a veggie that needs to stay dry, then put a dry reusable towel or paper towel in the bottom of the jar (like shredded carrots).
   2. If it’s a veggie that needs to stay moist, then put a damp reusable towel or paper towel in the bottom of the jar (like cucumbers).
5. Make Asian sesame dressing by mixing 1/4 c. soy sauce, 1/4 c. sesame oil, 2 tbsp rice wine vinegar, 1 tbsp miso paste and a pinch of sugar.

Recipes/ideas (Add amounts of ingredients to your personal preference, and omit anything you don’t like. Start with wet ingredients at the bottom, and add dry ingredients like chips to a divider cup on top.):

Mediterranean bowl

Hummus, tzatziki, romaine lettuce, tomatoes (sun dried or cherry), Kalamata olives, sliced cucumber, chicken or tuna, feta cheese, brown rice, and, optionally, roasted broccoli or sweet potatoes

Asian bowl

Homemade or store bought Asian dressing, kale, shredded cabbage, shredded carrots, cilantro, green onion, chicken, brown rice, peanuts, wonton strips (put peanuts and wonton strips in divider cup on top)

Mexican bowl

Salsa, sour cream, romaine lettuce, black beans, brown rice, cilantro, chicken, corn, tomatoes, chopped avocado (or guacamole), green onions, crushed up tortilla chips (put chips in divider cup on top)

We hope you’re inspired to try some of these fun, easy, delicious, and healthy bowls (in jars)! I’d love for you to share your ideas and recipe customizations with us. Come by and share with us on social media! I’d love to connect with you : ) Join the conversations going on right now on our Facebook business page, Mason Jar Lifestyle, or Facebook group, Living The Mason Jar Lifestyle! We are also on Instagram, Pinterest, YouTube, and TikTok. Looking forward to connecting with you soon! Cheers to living the Mason Jar Lifestyle!