3 Easy To-Go Lunches

Each recipe makes 2 servings. Make all 3 and you will have 6 lunches!

Greek Lupin Pasta Mason Jar Salad
Equipment:
● Small mixing bowl
● Measuring cups and spoons
● Pot for boiling pasta
● 2 large quart-sized mason jars with lids
Ingredients:
● 2 tablespoons red onion, minced
● 1½ tablespoons red wine vinegar
● 1½ teaspoons extra virgin olive oil
● 1 cup chickpeas, cooked
● ½ cup pitted Kalamata olives, halved
● ½ cup cherry tomatoes, halved
● 1½ cups lupin pasta (like fusilli) cooked and cooled use coupon NEST20 to save
● 2 cups arugula
● 6 ounces cooked chicken breast, diced (or canned tuna)
● ¼ cup crumbled feta cheese (optional)
Method: In a small bowl, combine the minced red onion, red wine vinegar, and olive oil. Stir well
to make your dressing.
Divide the dressing evenly between two large mason jars, adding it to the bottom of each jar.
Layer the ingredients in this order: chickpeas, chicken (or tuna), olives, cherry tomatoes, feta
cheese, cooked lupini fusilli, and top with arugula. Seal the jars with lids and store in the
refrigerator for up to 4 days.
When ready to eat, shake the jar well to distribute the dressing, then dump into a bowl and
enjoy!
Notes:
● Layering the dressing on the bottom keeps the arugula fresh and crisp
● These jars make perfect grab-and-go lunches for the week
● Approximately 28-30g protein per serving
Swaps:
● Use any short pasta you prefer (chickpea, lentil, or edamame pasta)
● Swap arugula for spinach or mixed greens
● Add cucumbers, bell peppers, or artichoke hearts for more veggies
● Use balsamic vinegar or lemon juice instead of red wine vinegar

Miso Tofu Mason Jar Soup
Equipment:
● Measuring cups and spoons
● 2 quart-sized mason jars with lids
● Kettle or pot for boiling water
Ingredients:
● 12 ounces extra-firm tofu, diced (or 8 oz cooked chicken breast, diced)
● 1 medium carrot, finely chopped, cut into ribbons, or shredded
● ½ medium red bell pepper, diced
● ½ cup broccoli florets, chopped small
● 2 green onions, chopped
● ½ cup edamame (shelled)
● 2 tablespoons tamari or soy sauce
● 4 teaspoons miso paste
● 1 teaspoon everything bagel seasoning
● 7 ounces, 1 package konjac noodles (shirataki noodles)
● 3 cups boiling water (when ready to eat, 1½ cups per jar)
Method: Divide ingredients evenly between two quart-sized mason jars, layering in this order:
diced tofu (or chicken), edamame, carrots, bell pepper, broccoli, green onion, soy sauce (1
tablespoon per jar), miso paste (2 teaspoons per jar), everything bagel seasoning (½ teaspoon
per jar), and konjac noodles on top. Secure the lids and store in the refrigerator until ready to
eat (up to 3 days).
When ready to serve, pour 1½ cups of boiling water into each jar, covering all the ingredients.
Secure the lid and shake carefully, or use a spoon to gently mix the ingredients. Let the soup sit
for 6-8 minutes until everything is warm and the miso paste has dissolved. Open carefully (it will
be hot!) and enjoy straight from the jar or pour into a bowl.
Notes:
● Make both jars at once for easy grab-and-go lunches throughout the week
● The longer the soup sits, the more flavorful it becomes
● Be careful when opening after adding boiling water—steam will be hot!
● Approximately 25-28g protein per serving with tofu and edamame
Swaps:
● Use cooked chicken instead of tofu for higher protein
● Add mushrooms, snap peas, or bok choy for more veggies
● Swap konjac noodles for rice vermicelli noodles (if blood sugar balance is not a concern)
● Use tamari instead of soy sauce for gluten-free
● Add sriracha or chili oil for heat

Peanut Lime Chicken Mason Jar Salad
Equipment:
● Small mixing bowl
● Whisk or fork
● Measuring cups and spoons
● 2 large quart-sized mason jars with lids
Ingredients:
Peanut Lime Dressing:
● 2 tablespoons all-natural peanut butter
● 2 tablespoons lime juice
● ¼ cup water
● 2 teaspoons tamari
● 2 teaspoons sesame oil
Salad:
● 8 ounces cooked chicken breast, cut into cubes
● 1 medium red bell pepper, chopped
● 1 medium carrot, cut into matchsticks or shredded
● 2 stalks green onion, chopped
● 2 romaine lettuce leaves, chopped
Method: In a small bowl, whisk together the peanut butter, lime juice, water, tamari, and sesame
oil until smooth and well combined. This is your peanut lime dressing.
Divide the dressing evenly between two large mason jars, adding it to the bottom of each jar.
Add the cubed chicken on top of the dressing, dividing it equally between the jars. Layer the red
bell pepper, carrot, and chopped green onion next. Top with the chopped romaine lettuce. Seal
the jars with lids and store in the refrigerator for up to 3 days.
When ready to eat, shake the jar well to distribute the dressing throughout the salad, then dump
into a bowl and enjoy!
Notes:
● The dressing on the bottom keeps the lettuce crisp and fresh
● Perfect for meal prep—make both jars at once for easy lunches
● The peanut lime dressing is creamy and flavorful without added sugar
● Approximately 30g protein per serving
Swaps:
● Use almond butter or sunflower seed butter instead of peanut butter
● Swap chicken for tofu, shrimp, or edamame
● Use soy sauce instead of tamari (tamari is gluten-free)
● Add shredded cabbage, snap peas, or cucumbers for extra crunch
● Top with sesame seeds or crushed peanuts for garnish