Three Mason Jar Meals Each Containing at Least 20g Protein
I think I have the best job in the world.
For those who don't know me, I develop recipes for food companies, create visual content, and manage Instagram accounts in the vegan food and fitness niche.
In practice (or if you want to use my favorite Yiddish word — tachles), I work from my kitchen table and spend all day baking, cooking, filming, and editing.
Dream job or what, right?
Even though I live in Tel Aviv, I usually eat my meals at home and avoid eating out regularly as much as possible.
Yes, you read that right.
I avoid it as much as possible.
Why?
The first reason is financial (do I really need to detail the monthly cost of eating out regularly in Tel Aviv? Hint: it's a lot).
The second (and more important, in my opinion) is the caloric cost. Yes, eating out has a (very) high caloric price, so I almost always try to eat the food I cook myself.
Excluding a very small number of restaurants (usually hummus spots), most places add ingredients like sugar and oil to the seasoning to make the dish tastier.
Therefore, when I know I need to eat my lunch away from home, I make sure to take it with me. And to avoid using polluting plastic containers, I take my food in glass jars.
My tip for keeping vegetables fresh and crunchy and the tofu crispy is to place the sauce at the bottom of the jar and only mix all the ingredients right before eating for the perfect bite.
A Bit About Meals in a Jar
In the recipes below, I tried to create variety and an original theme for each of the jars.
One is Asian.
The second is Mexican.
And the third is Italian.
In each jar, I chose to use whole grains, which contain a higher amount of protein and also dietary fiber that helps you feel full for longer.
If you choose to use white rice over brown rice, for example, you’ll miss out on a good amount of protein, fiber, and a variety of wonderful vitamins and minerals. Isn't that a shame?
The goal of this post is to introduce you to the principle of combining legumes and grains to increase the protein content of each meal and, more importantly, to diversify your meals and keep things interesting for your palate.
Note that I am not addressing the issue of "complete protein" (the number of essential amino acids we must consume from food). If you want to eat a jar full of black beans without rice, there is no health issue in terms of protein (tip: make sure you sleep alone, because you’re about to blow the roof off with gas).
Nutritional values:
Asian Jar with whole wheat noodles, tofu, edamame, and broccoli in a peanut butter and soy sauce, weighing 200 g (7.1 oz)
- 442 calories
- 36 grams protein
- 29 grams carbohydrates
- 22 grams fat (of which 3 grams are saturated)
Asian Jar with Whole Wheat Noodles, Tofu, Edamame, and Broccoli in Peanut Butter and Soy Sauce
Ingredients
For the Peanut Butter and Soy Sauce
- 4 tbsp natural peanut butter
- 4 tbsp soy sauce
- 2 tbsp rice vinegar
- 1 tbsp silan (date syrup)
- 1 clove garlic, crushed
- 1 tsp fresh grated ginger
- 2-3 tbsp water, to thin the sauce
For the Jar
- 300 g tofu, cut into cubes
- 100 g whole wheat noodles, cooked according to package directions
- 100 g edamame, thawed and blanched for a few minutes in boiling water
- 100 g broccoli florets, blanched for a few minutes in boiling water or in the microwave
- 1 tbsp toasted sesame seeds, for sprinkling on top
Instructions
Prepare the Peanut Butter Sauce
Put all the sauce ingredients in a blender and blend until a smooth, uniform sauce is formed. If the sauce is too thick, thin it with a little water.
Prepare the Tofu
Preheat the oven to 170°C (340°F).
Arrange the tofu cubes on a baking sheet, sprinkle with a little salt and pepper, and bake for a few minutes until the tofu is lightly browned.
Assemble the Jar
At the bottom of the jar, first place the peanut butter sauce.
Above it, layer in order — the noodles, tofu, broccoli, and edamame — and sprinkle with toasted sesame seeds.
Before devouring, mix all the jar ingredients well.
Mexican Jar with brown rice, black beans, corn, guacamole, jalapeño, and salsa, weighing 490 g (1.1 lb)
- 430 calories
- 20 grams protein
- 71 g (2.5 oz) carbohydrates
- 9 grams fat
Mexican Jar with Brown Rice, Black Beans, Corn, Guacamole, Jalapeño, and Salsa
Ingredients
For the Guacamole
- 1 ripe avocado
- 1/2 unit lemon, squeezed
- 1 pinch salt
For the Salsa
- 2 tomatoes, finely chopped
- 1/4 red onion, finely chopped
- 1/2 jalapeño, finely chopped, to desired spiciness
- 1/4 handful chopped cilantro leaves
- 1 pinch salt
For the Jar
- 150 g brown rice, cooked according to package directions
- 240 g cooked black beans, rinsed and drained
- 150 g corn kernels
- A few jalapeño slices, for garnish
Instructions
Prepare the Guacamole
Mash the avocado with a fork with the lemon juice and salt until a slightly chunky spread is formed.
Prepare the Salsa
In a bowl, mix the tomatoes, red onion, jalapeño, cilantro, and salt.
Assemble the Jar
At the bottom of the jar, first place the salsa.
Above it, layer in order — the brown rice, black beans, and corn kernels.
On top of everything, place a generous spoonful of guacamole and garnish with jalapeño slices.
Before devouring, mix all the jar ingredients well.
Italian Jar with whole wheat spaghetti, tofu, and green beans in tomato sauce, weighing 200 g (7.1 oz)
- 500 calories
- 32 grams protein
- 44 grams carbohydrates
- 21 grams fat (of which 2 grams are saturated fat)
Want another protein-rich dish?
Italian Jar with Fresh Tomato and Garlic Sauce, Tofu Cubes, Green Beans, and Basil
Ingredients
For the Fresh Tomato and Garlic Sauce
- 2 tomatoes
- 2 cloves garlic
- 2 tbsp olive oil
- 1 pinch salt
For the Jar
- 300 g tofu, cut into cubes
- 100 g whole wheat spaghetti, cooked according to package directions
- 100 g green beans, thawed and blanched for a few minutes in a pot of boiling water or in the microwave
- 1 handful coarsely chopped basil leaves
Instructions
Prepare the Tomato Sauce
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Place all sauce ingredients in a blender and blend well until a uniform sauce is formed.
Prepare the Tofu
-
Preheat the oven to 170°C (340°F).
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Arrange the tofu on a baking sheet, sprinkle with a little salt and pepper, and bake for a few minutes until the tofu is lightly browned.
Assemble the Jar
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At the bottom of the jar, first place the tomato sauce.
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Then, layer in order: the spaghetti, tofu, green beans, and sprinkle with basil leaves on top.
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Before devouring, mix all the jar ingredients well.
