These make-ahead, portable meals are the key to stress-free breakfasts and lunches on go-go-go days.
Mornings are chaotic, lunch breaks are too short, and somehow meal prep always feels like a chore. Enter: mason jar meals. These stackable, packable, and downright convenient meals keep everything fresh and perfectly portioned.
Whether you need a quick breakfast or a satisfying lunch, these eight recipes will save you time and keep you fuelled.
1. Overnight Oats with Chia and Berries
Overnight oats are the OG of mason jar meals—and for good reason. They’re creamy, customizable, and require zero morning effort. Chia seeds add extra fibre and omega-3s, while fresh berries bring natural sweetness. Just shake, refrigerate overnight, and grab it on your way out. Try this fan-favourite.
2. Mediterranean Quinoa Salad
This protein-packed salad stays fresh for days and gets even better as the flavours meld together. Think juicy cherry tomatoes, crisp, refreshing cucumbers, feta cheese, and a bright lemon-olive oil dressing. Perfect for a light but filling lunch. This version is the ultimate work lunch upgrade—check it out!
3. Mason Jar Taco Bowls
Taco Tuesday just got a whole lot easier—and portable! Layer seasoned ground turkey or black beans, salsa, corn, cheese, and greens in a jar for a deconstructed taco that’s easy to shake and eat. Pro tip: Keep the crunchy tortilla chips separate until mealtime. See how to build the perfect taco jar here.
4. Peanut Butter Banana Yogurt Parfait
Creamy Greek yogurt, nutty peanut butter, and naturally sweet banana slices come together for a protein-packed breakfast or snack. Top with granola for crunch, but wait to add it until you’re ready to eat. Try it out!
5. Asian-Inspired Noodle Jar
Forget takeout—this DIY noodle jar is just as tasty and way healthier. Layer cooked noodles, shredded veggies, protein of choice (chicken, tofu, or shrimp), and a flavourful soy-ginger dressing. Just shake before eating, or pour in hot water to make an instant noodle bowl. This umami-packed recipe is a must-try!
6. Caprese Pasta Salad
Classic caprese, but make it meal-worthy. This jar layers cherry tomatoes, fresh mozzarella, basil, and whole wheat pasta, all drizzled with balsamic glaze. It’s light, refreshing, and surprisingly filling. Get this popular recipe that’s always a hit!
7. Curry Chickpea Salad
This vibrant salad jar is packed with flavour and plant-based protein to keep you full and satisfied for hours. Layer chickpeas with chopped veggies, fresh cilantro, and a zesty curry dressing for a punch of spice. Perfect for prepping in advance, it stays fresh for days and is satisfying enough for lunch or dinner. Try this bold, easy-to-make recipe!
8. Apple Cinnamon Overnight Oats
Switch things up with a cozy, fall-inspired breakfast in a jar. These overnight oats are filled with warm cinnamon, diced apples, and a touch of maple syrup for sweetness. The oats soak up all the flavours overnight, making for a comforting yet healthy morning treat. Give this seasonal favourite a try.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
