Autumn meal prep: lunch in a jar

This Autumn, why not try something new for your meal prep? These make-ahead “lunch in a jar” will have you thanking yourself for investing a short amount of time into prepping ahead. I promise. They are the best kind of readymade food.

Here is how to make them:

CREATE A BALANCED BOWL WITH A VARIETY OF VEGGIES, PROTEIN, COMPLEX CARBOHYDRATES + HEALTHY FATS

BASE OF LEAFY GREENS

Start with a base of leafy greens. Think spinach, kale, rocket, watercress, pak choi, lettuce, swiss chard, microgreens, etc.

VEGGIES

They can be raw or cooked it is entirely up to you. There are benefits to both types so maybe mix it up. Think seasonal. Think colourful. Think variety.

PROTEIN

You pick a type of protein that works for you. A few suggestions would be nuts, seeds, beans, lentils, quinoa, tempeh, tofu, eggs, fish, or meat.

COMPLEX CARBOHYDRATES

For this, I like to select from sweet potatoes, quinoa, farro, spelt, squash, wild rice, beans, buckwheat, or lentils.

HEALTHY FATS

Select from avocado, nuts, seeds, extra virgin olive oil, olive oil, tahini, and oily fish such as wild salmon, anchovies, or mackerel.

ADDITIONS

I like to add an extra something to my bowl which is not only healthful but very YUMMY. This could be a delicious homemade dressing, or halloumi as I added above, pesto, fresh herbs, seaweed, or gut loving sauerkraut or kimchi.

If you like this journal you may also like how to build a balanced plate and how to increase your weekly plant intake.

Happy lunching.

Katie xx