10+ Irresistible Make Ahead Salads and How to Keep Them Fresh All Week

Overweight, unhappy, and more than my bowels were irritable. I was losing my patience with my children, feeling awful about myself and not myself at all. I was feeding my body garbage, and it was not happy about it. Enter: Clean eating.

I was so thrilled to start the journey and feel better. I had started right after I had my second child, and I couldn't believe how great I was feeling.

I lost a ton of weight, and I CRAVED working out. With all the crud I was eating before I didn't realize how much it was holding me back.

When my body got what it was craving (good food!) I was able to do more things around the house, feel less overwhelmed, and so so so much more patient with my children.

I fell off the wagon with it over the years, but I'm restarting again today! It's a silly realization I came to. You have to eat every day, so you might as well plan for it. That's one more decision you won't have to make daily, decision fatigue is real!
My friend April, from https://shapelyways.com/ offered to write a post for me about Mason Jar Salads, and I was thrilled to accept. Perfect timing.
She has laid out 11 amazing salads you can make ahead on a Sunday, and they'll still be fresh on Friday. *we use affiliate links, so anything you click may give me a small commission. Thanks for supporting my family!

10 Easy Low Carb Meal Prep Mason Jar Salads + Freshness Tips

Cheaper and quicker than going out to lunch, mason jar salads make healthy on-the-go meals.
Clean eating is for everyone.
No matter what your dietary preference: keto, paleo, low-carb, vegan, or vegetarian, there is a nutrient-dense salad in a jar that’s perfect for you.
If a salad recipe looks good but doesn’t fit your diet, tweak it. Don’t have the exact ingredients? Tweak it.
Salads in a jar are versatile, easy to prepare, super convenient and taste fantastic. Plus, they help you eat lots more veggies.

You might also like: Meal Planning Basics

These recipes are low-carb, paleo and keto friendly.
If you are vegan or vegetarian, a few simple substitutions allow them to fit into your personal diet too.
Before we get into these amazing salads, let’s cover some basics to help you get the most out of these salads.

Freshness Tips

Layers Are The Key To Keeping Salads In A Jar Fresh And Crisp

  • Dressing at the bottom keeps moisture away from soft veggies and lettuce.
  • Next, add any ingredients you might like to marinate in the dressing. Some examples are onions, chicken, garbanzo beans, chopped tomatoes or cucumbers.
  • Or you’ll want to add your hardier veggies like carrots, cabbage, and celery. These stay fresh when in contact with liquid.
  • The protein layer acts as a barrier between the wet ingredients and the soft veggies.
  • Soft veggies and greens on top for freshness
  • At the very top of your jar, you can add a paper towel layer to absorb moisture. Then items like herbs or bacon that need to be completely dry can go above the paper towel.
Bonus Tip:  Put a hole in the mason jar metal lid with a tack. Then put a piece of electrical tape over the hole. Finally, use a Ziploc vacuum pump to take the air out. Airtight ingredients last longer. Get your own by clicking here.

How Long Will A Salad In A Jar Keep?

Most layered Mason jar salads last 4-5 days. Your protein source helps determine how long they stay fresh.
  • Cooked meats like beef, poultry, and seafood keep fresh up to 4 days
  • Deli meats last up to 5 days
  • Hard-boiled eggs last up to 7 days
  • Whole cooked beans last up to 7 days

Containers For Salads In A Jar

Salads in a jar are usually pictured in quart size (32 oz.) wide mouth Mason jars with the dressing at the bottom.
If you avoid plastics for food storage, Mason jars are ideal. They are inexpensive and available at most major stores. You can order a set by clicking here.
If you prefer to carry your salad in something less breakable, Amazon has a wide range of plastic choices. Here is a great one, click here to find it. Here are a few options.


Another choice is this BPA free salad bowl from Amazon. It comes with a separate toppings tray and salad dressing container.

This is a pricier version, but if it is vitally important to make sure nothing ever touches at all, this is a great alternative.
Another way to ensure your dressing doesn't touch your salad is BNTO dressing containers. They fit down into your wide mouth Mason jar.
This is perfect for those who prefer to add the dressing right before eating.
Photo: Cuppow.com
For simplicity and frugality, you can’t beat a large mouth mason jar with a plastic lid or metal canning lid.

Both of these lids are reusable after careful washing by hand or in the dishwasher.
Bonus Tip: You can often find Mason jars for pocket change at your local thrift stores. Be sure to clean them well before using, and they'll be a great addition to your lunch prep.

How To Eat A Salad In A Jar:

One bite at a time… Ba-dum-bump. Seriously though, you have some options here too.
Eat right out of the jar. Leaving some room in the top of your jar allows you to shake and mix all your ingredients and eat from the jar.  Make sure to tamp down your layers as you go to remove oxygen between layers that can cause oxidation.
Another option is to bring a bowl or plate with you to pour your salad into and mix. This allows you to pack your airtight mason jar all the way to the top for an extra crispy salad.
Either way, you can then add any topping that wouldn’t stay as fresh like avocado or sliced strawberries.

Don't forget to pack a fork.
Below you’ll find 10 of my favorite low carb salads that are full of fiber, fat, and protein to keep you full longer. Once you get the hang of layering these salads, it is easy to get creative and make your own recipes.

1. Keto Taco Salad Perfected!

Lindsey / the little pine / via thelittlepine.com
Doesn't it look incredible? My mouth is watering looking at this picture.

Savory and filling low carb taco salads are a staple when you want to avoid the tortillas and chips.

Chicken or turkey can replace the beef here. Or you can make it vegan or vegetarian by using beans and rice instead of meat and cheese.
Also delicious with a healthy ranch-style dressing.

2. Creamy Lemon Dill Shrimp Salad

Brian Kavanagh / The Sophisticated Caveman / via Whole30.com
This amazing exclusive recipe from Whole30.com and is a winner.
Full of clean whole foods, it is as pretty as it is tasty. Buy precooked shrimp and Whole30 compliant dressing for an even easier salad in a jar.
Substitutions: For those allergic to shellfish, substitute chicken, cod, or salmon.
Vegans and vegetarians can use a vegan dressing and garbanzo beans.

3. Healthy Low- Carb Greek Salad Jar

Maya / Wholesome Yum / via wholesomeyum.com
I like to add the chopped purple onions to the dressing so they pickle in the dressing. This way they aren’t so hard on the tummy. I then keep the cherry tomatoes whole and add them after the cucumbers.
Like the taco salad,  this recipe pairs well with a healthy DIY ranch dressing if you want to change things up.

4. Chopped Cob Mason Jar Salad

Tammy / Organize Yourself Skinny / via organizeyourselfskinny.com
Tammy has a helpful video with her recipe that shows the layering of ingredients.

How do you keep those avocados green for 4 days? Spray or dip them in lime juice before adding to the jar.
You can also add the bacon to the top of the jar with a paper towel placed between it and the lettuce for extra crispness.

5. Thai Peanut Chicken Salad

Sabra / This Mom’s Menu / via thismomsmenu.com
This one makes my mouth water. I have a weakness for peanuts.

If you prefer to use almond butter and whole almonds or cashews instead it is still a tasty salad.

There are a few recipes on this page, so you may find another favorite among them.
Nut allergy? Use any clean nut free Asian dressing and you are good to go.

6. Spiralized Zucchini Caprese Salad in a Jar

Sarah / Live Eat Learn / via liveeatlearn.com
Don’t have a spiralizer? No problem! Dice up your zucchini instead. Also, this is a good example of a recipe where you can leave your cherry tomatoes whole for a longer lasting salad.
This fresh, healthy tasty salad is full of veggies and nutrition. If you aren’t a pesto fan. Try a vinaigrette instead. Delish!

7. Keto Mason Jar Salad With Italian Vinaigrette

Nicole / Kale Junkie / via kalejunkie.com
This recipe makes two mason jar salads. Loaded with cruciferous veggies this powerful salad lowers inflammation and fights cancer. Full of fiber and nutrients, and it's delightfully crunchy.

8. Garden Salad In a Jar

Melissa / Bless This Mess Please / via blessthismessplease.com
One of the easiest and most versatile Mason jar salads you can make is a regular ol’ side salad or garden salad.

Enjoy this salad when you want to eat more veggies, but aren't sure where to start. I like to throw any extra veggies I have in the fridge into this salad.

Also, great to keep in the fridge to add as a side salad to any meal or add leftovers from dinner for tomorrow’s lunch.
This next recipe comes from Melissa as well.

9. Mediterranean Salad In A Jar

Melissa / Bless This Mess Please / via blessthismessplease.com
This salad and the next has higher carbs because of the garbanzo beans. Although, a large amount of fiber in the beans and veggies helps offset the carb count.
Garbanzo beans are a good source of protein and fiber. They are also high in vitamin K, folate, phosphorus, zinc and manganese.
If you need to keep your carbs down for health reasons, you could substitute chicken for beans here.

10. Antipasto Italian Mason Jar Salad

Carly Paige / Fit Living Eats / via fitlivingeats.com
I love an antipasto salad loaded with Italian meats and cheeses. This clean version has all the flavor with none of the dairy or chemicals of deli meats. From Beth Ann: This type of salad is an old family favorite. We get a huge plate and stand around the table and toss all the ingredients layer by layer, and dig in as a tangy appetizer. I remember putting the olives on my fingers as a child and lots of laughs and happiness as a family.

11.Bonus: Keto Avocado Chocolate Chia Pudding In A Jar

Lauren Kelly / Lauren Kelly Nutrition / via laurenkellynutrition.com
Pre-made healthy desserts help keep me on track with clean eating. So, we are ending with an easy, healthy, on-the-go Mason jar dessert.
Perfect for when you want a little something sweet without the guilt.
To make this recipe easier and simpler, use these substitutes.
  • 2 Tbl of cocoa powder is chocolate-a-plenty, omit the unsweetened baking chocolate.
  • A good pinch of sea salt brings out the sweet and chocolate flavors.
  • No need to grind your chia seeds. Increase the amount to 1 Tbl and let your mini food processor or blender do the blending and grinding for you. Enjoy!

There You Have It! 11 Delicious Mason Jar Salads. What Now?

Making one of your meals a balanced clean salad makes a huge difference in your health.

A salad in a jar is an easy way to make this happen on the regular when time is short and your schedule is full.
There is a lot to keep track of in life and so many responsibilities to juggle. Preparing a weeks worth of salads is a simple way to make low carb, clean eating a daily habit.

You May Also Like: How To Have Healthy Snacks Ready To Go.

Do you eat salads every day? Have you tried making a salad in a jar? What are some of your tips and tricks for freshness and flavor?

Weight loss is a side effect of healthy living which makes healthy ways – shapely ways.
Thank you for being here. I look forward to any questions or comments you might have.

Homeschool mom of 4 boys, April uses her love of teaching and learning to help women focus on new habits and a positive mindset to achieve lasting health and weight loss. She shares the tips and tricks she’s learned (and is still learning!) so women have practical tools and resources to work towards their healthiest self. As important she provides encouragement and a plan to get back on track when life doesn't go as planned. Connect with her at shapelyways.com

More from The Life of a Navy Nuke Wife:

Conquer Negativity and Restore A Positive Mindset

Inside: Why Mindset and Emotional Well Being go hand in hand. 
Disclaimer: We use affiliate links, which means when you click on a link, we might get a commission. Thanks for your support. 

Mindset is like my son's baseball pants. It's so easy for those things to get dirty.
They're nice and pristine white.
Why would a team decide to give a bunch of five-year-old boys white pants is BEYOND me.

They get smudged pretty quickly and easily. My son always tossing the red clay dirt on himself whenever they have a game. It makes him happy, so I don't mind much.

The first time I brought his pants home to clean them, I threw them in the washer and didn't think anything of it.

When they came out of the dryer, they were still that reddish brown color, not white at all.

What is Mindset?

Mindset is a set of attitudes held by someone, or the way they feel about things.

So easy to tarnish.
And we happily destroy our mindset, just like my son happily throws dirt on his beautiful new pants.

Just like my son though, we don't mean to destroy it, we are just doing what makes us happy, or fulfills our current need.

Mindset controls our perspective.
As a military spouse, I see it all the time with spouses.

"Ew. We are getting sent to Norfolk. I'm going to hate it."

Spoiler: Those people DID hate it. Then went into it with a bad attitude, and hated every second of it.

They were miserable and unhappy the entire time they were there, and lots of them even ended up in divorce because they couldn't come to terms with living someplace their spouse was required to live.

Think about it. If you go into this inevitable situation thinking:

"I'm so excited. I've never been to Virginia before, and I hear the beaches are amazing."

You're going to love it.

If both spouses end up in the same situation they're going to see things a lot differently, too.

Say they go to a grocery store, and they don't have the coffee brand they like. Spouse one is likely to blame their situation:

"Of COURSE Virginia doesn't have my Peet's Coffee! It's so terrible here, I can't wait to leave!"

Spouse two will likely have a different response:

"Man. This store doesn't have Peet's. What is this Kroger brand? Kona? This looks promising!"

Can you see the difference?


The first spouse has been throwing dirt on the clean white pants this whole time.
Nothing will ever be good enough, because they've already decided this.

The second spouse might not have loved the idea of moving away from their hometown to a weird little apartment complex in Virginia, but she found happiness, anyway. Her life threw dirt on her white pants, so she used extra detergent, and she got those things clean.

Mindset directly affects your emotional well-being. You wouldn't think they'd be connected
but when negative thoughts and emotions creep their way in, they affect your whole perspective.

This can wreck your mental clarity, your view of the world, and your nice clean white pants.
When you allow yourself to maintain a positive mindset, you can rewire your brain to be happier, more content, improve your outlook, quality of life and keep those pants clean.

All it takes is some extra detergent.

Negativity is Dirty.

We have all had the mornings where we didn't want to get out of bed. Your little was up all night, or your spouse has to get up TOO early, and you just binge watched Amazon Prime shows all night.

On top of that, you have a dentist appointment, you have to run to the store,
and you hear your dog puking in the hallway.

It's downhill from there. By thinking about how awful your day is going to be, you're inviting that negativity in to stay for a while. You're rubbing that red clay dirt into your pants.

You think the day is going to be bad, so it is.

The children nag you for yogurt even though you didn't buy any yet (it's grocery day!)
Your spouse tells you today is a late day.
Every step you take your view gets a little more shrouded in negativity until you fall apart.

You find yourself stuck in the middle of a dark forest without a path out.

Once you're there, it's easy to stick around, because you don't know how to leave.
This can lead to irrational thinking, a lack of confidence, and unhealthy self-talk
-- I'm a horrible mother.

This downward spiral affects so much of your life. Most importantly, your mental health.

Think about what negativity brings with it.
Lack of motivation.

The list goes on, but the main point here is your quality of life is more important than
those negative feelings.

When you choose to refrain from negativity in unexpected events -- such as orders in a military life -- you'll reinforce those pathways in your brain.

Meaning you'll have more control over your knee jerk reactions, and you'll be able to look at a situation with a positive perspective, no matter what it is.

It will change your life.

A positive mindset can be the most important thing you ever give yourself.
As humans, it's easy to dwell on the bad feelings. Being miserable is easy, but happiness takes work.

Just like those white pants.
With a little extra detergent and the right settings, you'll keep those pants white.

No one can keep their pants white 100% of the time.

You'll need to wash them because life happens. But when you know the right way to get them back to clean, you won't worry when a little dirt gets on them.

How To Create a Memorable Father's Day Gift for Your Husband

Father's Day is just around the corner, and every year we put together something last minute for my husband, and every year I feel like he's disappointed.

Some years we spend a lot of money. We would buy things like drills, workbenches, or grills.

Other years we spend a small amount and DIY a lot. 

My husband doesn't like all the things society tells us Dads should want for Father's Day. He doesn't wear a suit to work, so no ties. He doesn't BBQ every weekend, or spend all day watching football.

What the heck should we do?

Well, I spent a lot of time brainstorming.

I thought about what he would love, and what he would use, and I decided to create a fun gift basket of things I thought he would appreciate and love. Most importantly, gifts that were practical. 

First, I put together a little printable "all about my dad" to have my children complete. You can access it here, just put in your email. 

Next, I scoured everything on the Internet to find SOMETHING he would love. 

I found a few things I think most Dads out there will appreciate, without being those typical normal Dad gifts. 

Excuse me? Socks?
My husband loves practical gifts. If he can use it, its a great gift. 

I stole this idea from him a few years ago, he bought me socks with our favorite golden, Anchovy, on it. It's such a great gift, and men love socks. You can get these on Amazon and still personalize them. How awesome is that?

2. Audiobook Subscriptions

We never have time to read in this house, but it's always been important to be informed.

We also love reading audiobooks together, because then we can talk about them and enjoy them. Each evening we make dinner together and listen to audiobooks.

Currently, we are reading some suspense books, but now that Game of Thrones has ended, we plan to read those books together too. It should be a nice year-long adventure (because they're like 5,000 pages a piece haha)

3. Free HBO For a Month

Speaking of Game of Thrones, have you seen it? It just wrapped up, so if you want to see it . . . get a free month of HBO and binge watch it. I truly loved watching it. The story is so deep and rich, and there are so many colorful characters, and hilarious and heartwarming situations, as well as gut-wrenching and shockingly horrific.

If you're open to watching it, it's available from HBO right now. Get that free month to stream on Amazon, and you can cancel anytime.

Did you hear that? Watch Game of Thrones for free. See what the fuss is about!

Sign up for free here!

4. Lego Sets to Complete with Their Children

Watching my children diligently finding pieces and helping put together a fun Lego playland is one of my favorite things to do as a mother. I love when they proudly bring me their creation and tell me they made it.

It's a no brainer that we included a set in his gift basket! 

5. Manly Soap

Can soap be manly?
I suppose it could try.

This brand has scents like "Victory" and "Naval Supremacy", and smells like Ocean!

The bar of soap is also huge because it's supposed to be similar to the large bars of soap they gave the military members in WWII. Yay American history!

What is a super successful gift you have given?

Magnesium and Mental Health. Everything You Need to Know

My hands got sweaty, and I could feel the panic creeping up my neck.

It's silly to think about it now because I wasn't in any danger.
A friend of mine was telling me about how her husband was going on a business trip and would be gone for four days, and she was feeling a little stressed out, but it wasn't something a little magnesium couldn't fix.

What is magnesium?
Helps your stress??

We were at our five-year-old's mutual friend's birthday party so I couldn't grill her for an explanation then . . . but you can bet I went home and looked it up.

We use affiliate links here. That means if you click our links and make a purchase we receive a small commission. It costs you nothing, but it gives me a little compensation for all the work I put in here. Thank you! 

I found thousands of articles, studies, and Pinterest pins about magnesium and it's benefits.

I bought some that day on Amazon, and I tried it that weekend. Thanks, two-day shipping!

It changed my life.
I always feel silly saying things like that, but really, it was incredible.

Then I thought about how YOU might not know about magnesium, just like I didn't.
Who am I to keep all of this to myself?

I decided it was time for another ultimate guide.
There isn't a big guide about the benefits for mental health which I found disappointing, so I put one together for us.

If you have a question answered here, please feel free to comment below, and I will add it on for the next reader.

What is Magnesium?

Magnesium is an essential mineral for bone growth and health, which aids in creating blood cells, possibly the most important thing in your body. It's important for getting oxygen to your cells, protein creation, and the energy your body runs on.

It's also important for activating your B-vitamins, an important brain health supplement.
Lastly, magnesium is essential for insulin use in your body.

It's kind of a big deal, don't you think?

Sadly, with convenience foods being so prevalent, most diets don't have enough magnesium anymore. The processing of the majority of foods eliminates magnesium.

What Food is Highest in Magnesium?

You'll have to add more whole foods to your diet to get magnesium without supplements. The best way to remember where to get magnesium is to associate it with fiber.

Foods high in fiber tend to also be high in magnesium.

So, what food is best?
Organic Greens.
As raw as you can.

Any processing will reduce magnesium. What is processing? Heating, reheating, or milling.
This strips all the good vitamins and minerals present in the rawest forms.

Other great forms of magnesium are nuts, seeds, and beans.

Oftentimes, our diet isn't enough. Our body uses a LOT of magnesium every day, usually around 300mg a day in ideal conditions.
Stress, sweating, or exertion causes you to use it up quicker than normal.

How do you know if you're not getting enough?

What are the symptoms of a Magnesium Deficiency?

You know now that Magnesium is responsible for around 300 different processes in your body, and it's so necessary for everyday life, it's insane to think most people don't know about it.
How will you know if you don't have enough?
There are so many symptoms you probably already have, and can't explain. Forgetfulness, for example.
I can forget literally anything that's not written down. Sometimes I write things down and I forget that I wrote it down, and still end up forgetting it.
I was saying something here, what was it?
Ah yes, problems with cognition.

Problems with Cognition

A magnesium deficiency can result in cognitive difficulties, such as brain fog, memory problems and difficulty concentrating.

Also known as being a mom.
A lot of people call this "pregnancy brain".

Magnesium plays a big role in your mitochondria function, which means it helps with producing energy for your body. Without proper magnesium, the mitochondria in your brain cells will have trouble producing the energy necessary for powering your thinking processes.

Headaches and Migraines

I come from a long line of chronic headache sufferers.

I remember my mother being unable to leave a dark room some days because the pain was so intense. My headaches are not as bad or life stopping, but still annoying. When I found out magnesium could reduce or eliminate them, I was so excited to add it into my diet.

Studies have shown that people who get migraines tend to have lower levels of magnesium.

If you find yourself suffering from chronic headaches, maybe low magnesium is the reason.


Low magnesium can often lead to stretches of constipation.

Magnesium works to keep you regular in a couple of ways.

The first is drawing water into the intestines, as magnesium is a salt. Magnesium keeps your stool soft for an easier time going to the bathroom.

The second way it helps digestions is it keeps the muscle contractions in your intestines regulated and working normally.

Muscle Cramps and Spasms

Magnesium is essential in supporting your muscles, so missing that key nutrient can lead to painful muscle cramps or spasms.

Switching between contracting and relaxing is difficult without magnesium, so when you're low it becomes uncoordinated.

Muscle spasms are an early tell tale sign of a magnesium deficiency and are most often felt in the legs.

What Does a Magnesium Supplement Do?

Magnesium is the fourth most abundant mineral in your body. 

It helps your body create new blood, keeps your bones healthy, and can even help with PMS and maintaining your mental health. 

That's all great, but if you google "magnesium supplement", there are about 106,000,000 results. 

Oh my. 
So what do you need to get?

What is the Best Magnesium Supplement?

Hello, loaded question. 

There are several different kinds, let's break them down. 
Some types are better for different usages.
They are classified by the way they are harvested and what they're mixed with. 

You want what is best for you.

There are several types of magnesium and out of those various types of magnesium, a few of the most popular are magnesium oxide, magnesium malate, magnesium threonate, and magnesium sulfate.

Magnesium Oxide

Magnesium oxide is available over the counter and is effective for those with constipation, high blood pressure, menstrual cramps, and asthma.
It's a little more difficult for our bodies to digest, so it's not very recommended.

If you're looking for the best option of magnesium, I don't think this is it. 
If you're looking for the least expensive and most readily available, this is your jam.

It's best known for it's relaxing benefits as well as relieving constipation.

Magnesium oxide supplements can be found in most over the counter multivitamins and as a stand-alone supplement.

Here a few different options for magnesium oxide:

Magnesium Threonate

Magnesium Threonate is useful for your brain health.

It's even sometimes called "brain magnesium". It can cross your blood-brain barrier, so it can bring magnesium directly to your brain.
It helps with learning disabilities, as well as memory loss.

It also helps improve energy levels when awake and helps encourage comfortable and more restful sleep.

Here are a few options for buying magnesium threonate:

Magnesium Malate

This type of magnesium is combined with malic acid, which is found in many fruits, like berries and oranges.

Magnesium Malate is used to improve energy levels and decrease muscle pain from nervous system diseases like multiple sclerosis or fibromyalgia.

Magnesium Malate is also over the counter, here are a few options.

Magnesium Sulfate

This might just blow your mind. 

You can absorb magnesium through your skin in the bath. 

Do you know how?

Epsom salt. 

Oh yeah. Epsom salt is magnesium sulfate. 

You can dump it in your bath, you can put it in your homemade bath bombs. You can take a bath every day, and get your daily supplement of magnesium. 

Isn't that amazing?!

Here are a few of my favorite Epsom salts. I go through a lot:

The benefit of magnesium sulfate is the absorption rate.
No other magnesium will absorb as quickly.

Another great reason to love magnesium sulfate is its versatility. You can mix epsom salt into endless DIY Bath Bomb Recipes (here is a great bath bomb recipe). There are so many different add-ins to make every bath a new experience.

Magnesium is so essential for everyday life functions.
Whatever symptoms you're feeling today, the most important thing is you are taking steps to feel better.
Any step you take now will be a step in the right direction.

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