Mason Jar Meal Prep Bowls - Your Perfect Healthy Meal Schedule Solution

Ingredients

• 2 cups quinoa, uncooked
• 1 lb chicken breast, diced
• 2 bell peppers, chopped
• 1 zucchini, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, diced
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 1 tsp garlic powder
• 1 tsp dried oregano
• Salt and pepper to taste
• 4 wide-mouth mason jars (32 oz)
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh basil, chopped

Instructions

1. 1

   Cook the quinoa base

   Rinse quinoa and cook according to package directions (usually 2:1 water ratio, simmer 15 minutes). Let it cool completely while you prep everything else.

2. 2

   Season and cook chicken

   Heat 1 tbsp olive oil in a large skillet. Season diced chicken with salt, pepper, and garlic powder. Cook for 6-8 minutes until golden and cooked through. Set aside.

3. 3

   Sauté the vegetables

   In the same pan, add remaining oil and sauté bell peppers, zucchini, and red onion for 4-5 minutes until slightly softened but still crisp. Add cherry tomatoes for the last minute.

4. 4

   Make the dressing

   Whisk together lemon juice, oregano, and a pinch of salt and pepper. This goes in the bottom of each jar to keep everything fresh.

   

5. 5

   Layer your mason jars strategically

   Start with 1 tbsp dressing at the bottom, then add 1/2 cup cooked quinoa, followed by the sautéed vegetables, chicken, feta cheese, and fresh basil on top. This layering keeps everything from getting soggy.

6. 6

   Seal and store

   Secure lids tightly and refrigerate immediately. These stay fresh for up to 4 days—perfect for your weekly healthy meal schedule.

Substitution Ideas

Storage Tips

Keep jars upright in the fridge to maintain the layering. When ready to eat, you can enjoy cold or dump into a bowl and microwave for 60-90 seconds. Don't shake until you're ready to eat—the layering is what keeps everything fresh!