🥗 3 Nourishing Vegetarian Meal Prep Mason Jar Lunches to Prep for the Week (or to Gift with Love)

Life doesn’t slow down—especially when you’re building something big. My daughter is working 7 days a week to open her new coffee shop. On top of that, she just went through a tough breakup. I knew she wouldn’t ask for help, so I showed up in the best way I know how: with food.

These three vegetarian meal prep mason jar lunches are nutrient-dense, energizing, and made to travel. Whether you’re prepping for your own busy week or gifting someone a little nourishment, these are packed with love and plant-based goodness.

🛠 Why Mason Jars?

• Great for meal prep – stays fresh for 4–5 days
• Portable – perfect for work, school, or errands
• Built-in portion control – easy to customize
• Visually satisfying – healthy food should look and feel good

All recipes are layered to keep ingredients fresh: dressing on the bottom, sturdy grains/beans in the middle, delicate greens on top.

🥙 The Lineup

🟡 Chickpea Shawarma Mason Jar Lunch

Roasted chickpeas, quinoa, crunchy veggies, and arugula with lemon-tahini dressing
🌟 Bold, satisfying, and protein-packed

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Chickpea Shawarma Mason Jar Lunch

Author: Kristine Roberson Courses: Lunches, Salads Recipe Keys: G Gluten Free N no sugar Nut Free Soy Free Vegan

Difficulty: Beginner Prep Time 10 mins Cook Time 30 mins Total Time 40 mins

Cooking Temp: 400  F Servings: 3 Calories: 408

Description

This Chickpea Shawarma Mason Jar Lunch is bold, plant-based, and perfect for meal prep. Packed with roasted chickpeas, quinoa, veggies, and creamy lemon-tahini dressing—all layered into a grab-and-go jar.

Ingredients

Servings

Lemon-Tahini Dressing:

• 3 tbsp tahini
• 3 tbsp lemon juice
• 1 ¹⁄₂ tbsp olive oil
• 1 tbsp maple syrup
• 1 clove garlic, minced
• ¹⁄₄ tsp salt
• Water to thin as needed

Roasted Chickpeas:

• 1 ¹⁄₂ cans chickpeas (15 oz, drained and rinsed)
• 1 tbsp olive oil
• 2 tsp shawarma seasoning (or a mix of cumin, paprika, garlic, turmeric)

Other Ingredients:

• 1 ¹⁄₂ cups cooked quinoa (from ~½ cup dry)
• ³⁄₄ cup cucumber (diced)
• ³⁄₄ cup cherry tomatoes (halved)
• ¹⁄₄ cup red onion (thinly sliced)
• 1 ¹⁄₂ cups arugula or chopped romaine

To Make

1. Make the dressing: In a bowl or small blender, whisk together tahini, lemon juice, olive oil, maple syrup, minced garlic, and salt. Add water gradually to reach a pourable consistency.
2. Roast the chickpeas: Preheat oven to 400°F. Toss chickpeas with olive oil and shawarma seasoning. Roast on a baking sheet for 25–30 minutes, shaking halfway through. Let cool completely.
3. Cook the quinoa: Rinse and cook quinoa according to package instructions. Let cool.

Assemble jars (from bottom to top):

1. 2–3 tbsp lemon-tahini dressing
2. ½ cup quinoa
3. ½ cup roasted chickpeas
4. ~¼ cup each cucumber and tomatoes + red onion
5. ½ cup arugula or romaine
6. Seal and refrigerate. Shake before eating or pour into a bowl to toss.

Nutrition Facts

Servings 3

Serving Size 1 jar

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Amount Per Serving

Calories 408kcal

% Daily Value *

Total Fat 20g31%

Total Carbohydrate 51.5g18%

Protein 14.5g29%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: mason jar, lunch, salad, chickpea

🟢 Greek Couscous Mason Jar Lunch

Couscous, white beans, crisp cucumber, tomatoes, olives, feta, and lemon-oregano dressing
🌟 Bright, fresh, and Mediterranean-inspired

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Greek Couscous Mason Jar Lunch

Author: Kristine Roberson Courses: Lunches, Salads Recipe Keys: M Mediterranean Diet N no sugar Nut Free Soy Free Vegan

Difficulty: Beginner Prep Time 20 mins Cook Time 10 mins Total Time 30 mins

Servings: 3 Calories: 448

Description

This Greek Couscous Mason Jar Lunch is filled with white beans, veggies, olives, feta, and lemon-oregano dressing—perfect for meal prep or gifting a nourishing lunch.

Ingredients

Servings

Lemon-Oregano Dressing:

• 3 tbsp olive oil
• 3 tbsp lemon juice
• 1 tsp dried oregano
• Salt & pepper to taste

Main Ingredients:

• 1 ¹⁄₂ cups cooked couscous (from ~½ cup dry)
• 1 ¹⁄₂ cups canned white beans (rinsed)
• ³⁄₄ cup cucumber (diced)
• ³⁄₄ cup cherry tomatoes (halved)
• ¹⁄₄ cup red onion (thinly sliced)
• ¹⁄₄ cup kalamata olives (sliced)
• 1 ¹⁄₂ cups arugula
• 6 tbsp crumbled feta (or tofu feta for vegan option)

Instructions

1. Cook couscous: Prepare according to package instructions and let cool. Fluff with a fork.
2. Make the dressing: Whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Prep the veggies: Dice cucumber and tomatoes, slice olives and red onion.

Assemble jars (from bottom to top):

1. 2 tbsp lemon-oregano dressing
2. ½ cup couscous
3. ½ cup white beans
4. ~¼ cup chopped vegetables + olives
5. ½ cup arugula
6. 2 tbsp feta
7. Seal and refrigerate. Shake to combine or pour into a bowl before eating.

Nutrition Facts

Servings 3

Serving Size 1 jar

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Amount Per Serving

Calories 448kcal

% Daily Value *

Total Fat 24.5g38%

Total Carbohydrate 45.5g16%

Protein 13.5g27%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Mediterranean, vegetarian, vegan, mason jar salad

🔴 Southwest Quinoa Mason Jar Lunch

Black beans, quinoa, corn, bell pepper, avocado (added day-of), and chipotle-lime vinaigrette
🌟 Smoky, zesty, and fiber-filled

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Southwest Quinoa Mason Jar Lunch

Author: Kristine Roberson Courses: Lunches, Salads Recipe Keys: N no sugar Nut Free Soy Free Vegan

Difficulty: Beginner Prep Time 20 mins Cook Time 15 mins Total Time 35 mins

Servings: 3 Calories: 437

Description

This Southwest Quinoa Mason Jar Lunch is full of flavor and plant-based protein. Layered with black beans, roasted corn, quinoa, and chipotle-lime vinaigrette—perfect for meal prep or gifting.

Ingredients

Servings

Chipotle-Lime Vinaigrette:

• 3 tbsp olive oil
• 3 tbsp lime juice
• 1 tbsp maple syrup
• 1 tsp minced chipotle in adobo
• ¹⁄₂ tsp garlic powder
• ¹⁄₄ tsp salt

Main Ingredients:

• 1 ¹⁄₂ cups cooked quinoa (from ~½ cup dry)
• 1 ¹⁄₂ cups black beans, rinsed
• ³⁄₄ cup corn (fresh, frozen, or roasted)
• ³⁄₄ cup diced red bell pepper
• ¹⁄₄ cup diced red onion
• 3 tbsp fresh cilantro, chopped
• Optional: ¾ avocado (¼ per jar, added day-of)

To Make

1. Cook the quinoa: Rinse and cook per package instructions. Let cool.
2. Make the vinaigrette: Whisk together olive oil, lime juice, maple syrup, chipotle, garlic powder, and salt.
3. Prep the veggies: Dice red bell pepper and onion. Use thawed corn or lightly roast it in a pan.

Assemble jars (from bottom to top):

1. 2 tbsp chipotle-lime vinaigrette
2. ½ cup quinoa
3. ½ cup black beans
4. ~¼ cup veggie mix
5. 1 tbsp cilantro
6. Add sliced avocado day-of

Nutrition Facts

Servings 3

Serving Size 1 jar

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Amount Per Serving

Calories 437kcal

% Daily Value *

Total Fat 20g31%

Total Carbohydrate 49.2g17%

Protein 12.1g25%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: southwest, mason jar salad, black beans

🧠 Storage Tips

• Use wide-mouth 16 oz jars
• Let grains and beans cool before layering
• Keep avocado separate and add just before eating
• Shake to mix, or pour into a bowl

💬 Final Thought

These recipes were a gift of love during a tough season. And while they nourished my daughter, they reminded me how simple food can be an act of care—for ourselves or for someone we love.

Whether you’re supporting your own wellness or helping someone through a hard week, I hope these jars serve you well.

👉 Which one will you make first? Let me know in the comments or tag me @HealthyHerMidlife on Instagram if you try them!