June 2025 Newsletter

{{contact.first_name}}, summer months can be busy, so I’ve got a nutrition hack for you:

The high-protein salad in a jar!

You might have seen Mason-jar salads online, and I’ll tell you how to make one I enjoy. 

Yes, you can just use any other sealable food-storage container for your salad. The magic of the Mason jar or sealing jar is that it keeps food very fresh, and it also keeps ingredients separate so you don’t have to deal with soggy lettuce.  

Added bonus: 16-oz. Mason jars look cool, and filling them might convince kids to enjoy their veggies!

Here’s the key to the Mason-jar salad: Layer ingredients in a specific order for maximum freshness.

The order is important: 

1. Dressing goes at the bottom

2. Crunchy veggies (such as carrots)

3. Protein (such as shredded chicken)

4. Cheese

5. Nuts

6. Leafy greens on top

With a good seal, you can store a salad for two or three days, which is perfect for batch cooking. I’ve read that some people have stored salads for longer, but start with three days as a max.

Now I’ve got an easy recipe for a Greek chicken salad.

You might need to adjust the veggie quantities slightly depending on your chopping style or the size of the jar you use, but don’t sweat it. Veggies don’t contribute many calories to the salad, so if you cram in or leave out some cucumber or lettuce, it’s not a problem.

Here’s the ingredient list in order of placement in the jar:

  • 2 tbsp. Greek dressing with feta
  • 100 g green peppers, chopped
  • 25 g red onion, chopped
  • 100 g cucumbers, chopped
  • 100 g tomatoes, chopped
  • 100 grams of cooked chicken breast, chopped or shredded
  • 30 g feta cheese 
  • 200 g romaine lettuce (you can reduce this if you’re out of room in the jar!)

And this is the approximate nutrition breakdown:

  • 438 calories
  • 37.4 g of protein
  • 26.6 g of carbohydrates
  • 20 g of fat

To eat, dump the whole jar into a bowl and stir. Or, if you can do it without spilling, mix the salad up right in the jar.

Healthy hack: Triple the quantities above and make one salad to eat on the day of prep and two more to consumer over the next few days. Batch cooking is a great way eat healthy meals when you’re busy.

Try this recipe and let me know what you think!

Need More Help With Healthy Habits?

I love helping people find easy ways to stay on track with their goals!

If you’d like to chat about healthy habits that will help you add muscle, lose fat and feel great, let’s meet up. I have free consultations available this week.


To book a spot, click here [LINK].

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