There’s something that goes off in most people’s head’s when it’s time to eat, and that’s that they want it to be easy.

Of course, right?

Given this, I’ve found meal prep to be SO VITALLY important to staying on track with my nutrition.

When the tummy starts growling, just head on over to the fridge and grab yourself a delicious, perfectly balanced, nutritious meal.

Sounds like only something you could dream of, right?

Well it CAN be your reality.

And it’s way easier than you might think to prep your meals, especially if you use these 4 easy mason jar salad recipes I’m sharing with you today.

Plus: look how pretty!


It seems so many people, including myself for a very long time, got super confused by mason jar salads.

That seems silly and difficult to eat a salad out of a jar…

Why would I carry around a glass container like that?

What’s the point of a mason jar salad?

I’ve asked myself, and been asked by many people, those same questions.

BUT let me tell you why the mason jar salad is a masterpiece of delicious salad perfection.

With this type of meal prep, you place the salad dressing on the bottom of the jar and the greens at the top of the jar, which makes it so your greens stay fresh (not soggy or wilted at all) all the way up until you eat them.

Stacking all the ingredients in a certain order…

  1. dressing (bottom)
  2. hard vegetables,
  3. proteins,
  4. softer vegetables,
  5. cheeses,
  6. greens (top)

This way makes it so you can preserve the freshness of each of the ingredients until it’s time to pour it all out into a bowl and enjoy.

And, yes, you totally pour it out into a large bowl or plate to enjoy when you’re ready to get all the goods all mixed up and coated with the dressing – it WOULD be silly to eat out of the jar, I agree!


While you can choose whatever mason jar or meal prep container you prefer, I find 1L jars are best. The 1L size really helps you pack in a lot of veggies & proteins without things getting too crowded in there.

If you’re choosing to just make a side salad and don’t want an entire litre you can use smaller jars depending on how much you want.


This is one of the most commonly asked questions.

You ready?

They last up to 5 days!

FIVE days of crispy, fresh, nutritious salad goodness.

So exciting.

As long as you stack the salad correctly, starting with the dressing on the bottom, the harder veggies/fruits next, followed by the proteins, then softer veggies/fruits, seeds/cheeses, and then topped off with the greens, all sealed tightly, you can bet your salad will last you all week.

This means you can make the same salad for a meal every day of the week. Or you can mix it up, up to you.


  • 1 cup grape tomatoes, whole
  • 1/2 cucumber, peeled and diced
  • 1/2 cup chickpeas
  • 1 cup cooked chicken, shredded
  • 1 hard-boiled egg, diced*
  • 1 cup raw baby spinach

    For The Creamy Italian Dressing:
  • 1/2 tsp. dried oregano
  • 1/2 tsp. dried basil
  • 1/4 cup plain greek yogurt
  • 1 clove garlic, minced
  • 2 tbsp. apple cider vinegar
  • 1/4 tsp. sea salt
  • 1/4 tsp. black pepper
  1. In a small mixing bowl combine plain greek yogurt, apple cider vinegar, minced garlic, dried oregano, dried basil, sea salt, and ground black pepper, and stir to combine.

  2. Add the creamy italian dressing to the bottom of a 1L jar to start our mason jar salad.

  3. Next, add whole grape tomatoes, peeled and diced cucumber, rinsed and drained chickpeas, diced turkey meat, a hard-boiled egg, and then topped off with raw baby spinach.

  4. Seal the jar tightly with a lid and place in the refrigerator to be enjoyed later.

For The Asian Chopped Mason Jar Salad with Mandarin Orange Vinaigrette:


  • 1 cup purple cabbage, shredded
  • 1/2 yellow bell pepper, diced
  • 1/2 cup shelled edamame
  • 1/2 red bell pepper. diced
  • 2 tbsp. raw peanuts
  • 1 cup mixed baby greens
For The Mandarin Orange Vinaigrette
  • 3 tbsp. mandarin orange juice (approx. 2-3 mandarin oranges)
  • 1/2 tsp. mandarin zest
  • 1 tbsp. rice vinegar
  • 1 tsp. raw honey
  • 1 tbsp. shallot minced
  • 1/4 tsp. sea salt
  • 2 tbsp. olive oil
  1. Start by making the mandarin orange vinaigrette by combining freshly squeezed mandarin orange juice, mandarin orange zest, rice vinegar, raw honey, minced shallot, and olive oil in a small mixing bowl.
  2. Follow the dressing with shredded purple cabbage, diced yellow bell pepper, shelled edamame, diced red bell pepper, raw peanuts, and then top off with mixed baby greens.
  3. Seal the jar tightly with a lid and place in the refrigerator to be enjoyed later.



For The Taco Salad with Creamy Cilantro Lime Dressing:

Taco meat
  • 1 tbsp. olive oil
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 lb. lean ground beef
  • 1/2 tsp. sea salt
  • 1/4 tsp. black pepper
  • 1/2 tsp. cumin
For the Taco Salad:
  • 1 cup grape tomatoes, whole
  • 1 cup taco meat, cooled
  • 1/4 cup cheese, shredded
  • 1 cup mixed baby greens
  • 1/2 avocado, diced (optional, when serving)
For The Creamy Cilantro Lime Dressing:
  • 1/4 cup plain greek yogurt
  • 2 tbsp. unsweetened almond milk
  • 2 tsp. lime juice
  • 1 tbsp. cilantro, minced
  • 1 clove garlic, minced
  • 1/4 tsp. sea salt
For The Taco Salad with Creamy Cilantro Lime Dressing:
  1. First, we need to prepare the taco meat for our salad, so heat some olive oil over medium high heat in a skillet and then add diced yellow onion, minced garlic, lean ground beef, sea salt, ground black pepper, and ground cumin and stir to combine.
  2. Cook, stirring frequently, until the meat is well-browned and the onion is tender, about 6-8 minutes.
  3. Once cooked, remove from the heat and allow to cool.
  4. To make the creamy cilantro lime dressing, combine plain Greek yogurt, unsweetened almond milk, freshly squeezed lime juice, chopped cilantro, minced garlic, and sea salt in a small mixing bowl and stir to combine.
  5. To assemble the mason jar salad, pour the creamy cilantro lime dressing into the bottom of a 1L mason jar followed the whole grape tomatoes, the cooled taco meat, shredded jack cheese, and mixed baby greens.
  6. When you’re ready to serve, top just shake the contents of the mason jar out onto a bowl and then top with fresh avocado.



For The Beet And Goat Cheese Mason Jar Salad with White Wine Vinegar Dressing


  • 2 beets, cooked and diced*
  • 1/2 granny smith apple, diced
  • 1/4 cup crumbled goat cheese
  • 2 tbsp. pecans, toasted
  • 2 cups baby arugula
White Wine Vinegar Dressing
  • 2 1/2 tbsp. olive oil
  • 2 tbsp white wine vinegar
  • 1 tsp raw honey
  • 1 tsp Dijon mustard
  • 1/2 tsp. sea salt


  1. To make the dressing, combine olive oil, white wine vinegar, raw honey, dijon mustard, and sea salt in a Small mixing bowl and stir to combine.
  2. Pour the dressing into the bottom of a 1L size mason jar followed by cooked, diced beets, diced granny smith apple, crumbled goat cheese, toasted pecans, and then topped off with baby arugula.
  3. Seal the jar tightly with a lid and place in the refrigerator to be enjoyed later.


* Each of these recipes will last you up to 5 days and will be fresh and delicious.

* To cook hard-boil eggs, cover uncooked egg in a saucepan with water and place over high heat, covered, until the water begins to boil.  Once boiling, turn off the heat and keep covered for 12 minutes.  Then, add to an ice bath to cool and then peel.

* To cook beets, you can microwave, lightly covered, in a deep dish with 1/4 cup water for 8-10 minutes, then peel OR wrap in foil, lightly covered with olive oil, and place in a 180 degree Celcius oven for 45-60 minutes.


Simone Ashton
Simone Ashton

Simone Ashton is a Coach & Senior Nutritionist of Absolute Health & Fitness. She is dedicated to helping women break free of the vicious dieting cycle so that they can live a happy, healthy, balanced and confident life. Her greatest achievement is her twins Eli and Indi and she shares her passion for all things nutrition, training, family, food, footy, travel and cultural experiences with her husband Clint. Together they have built AHF from the ground up to be the go to for women over 40 who are desperate for life long change and are sick and tired of being stuck in the yo-yo dieting cycle. She loves music, being free and knows happiness comes from within and to be happy you must do what feeds your soul, so that you can live your best life! Simone knows that living a healthy but balanced life is one of the keys to success and loves spending her spare time with family whilst enjoying espresso martinis, wine, chocolate and all things Italian.

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