By: VTC's Wellness Team

"Salad in a Jar"
with a Creamy Basil Vinaigrette

Spring has sprung and there is nothing better than enjoying a clean, crispy salad anytime and anywhere. This nutritious "salad in a jar" recipe is the perfect on-the-go meal for all your spring adventures. Just top it with the creamy vinaigrette, and you're set to go. With a mix of healthy fats, vegetables, and fiber this combination is sure to leave you feeling full and fueled this spring.

We know that the week can get... BUSY, to say the least. Meal prepping can save you from the daunting task of cooking after a long work day or wasting money on dining out. Salads are a wonderful meal prep option but, no one likes a soggy salad. A pro tip is to keep your leafy greens on the top and add your delicious dressings for later. Once you have this process mastered, you can easily have weekly meal prep done in a flash. 

Meal Prep Made Easy

  • Start Small- Implement small prepped meals and snacks throughout your day. You have to start somewhere.
  • Whole Foods are Best Foods- Look for ways to incorporate fruits, vegetables, whole grains, healthy fats and protein.
  • Mark Your Calendar- Make meal prep a priority by regularly carving out a date and time to prepare your meals.
  • Track Your Favorite Meals- It can be easy to forget all of the fun meals you have enjoyed. Keep recipes in your Pinterest or Instagram to look back on while meal prepping.  
Print Recipe

"Salad in a Jar"

PREP TIME:  5 minutes
YIELD:  2-5 Jars    


  • 1 Cucumber
  • 8-10 Grape Tomatoes
  • 1-2 cups Feta Cheese
  • 1 Red Onion
  • Fresh Romaine Lettuce


  • Chop the Cucumber, Tomatoes, Red Onion, & Romaine Lettuce
  • Add to Jar in order from bottom to top: Cucumber, Grape Tomatoes, Feta Cheese, Red Onion, Romaine, Lettuce
  • Top with lid and store in refrigerator for up to a week. 

Creamy Basil Vinaigrette 

PREP TIME:  5 minutes
YIELD:  about 3 servings    


  • 1/4 cup Olive Oil


  • Add Ingredients to a blender
  • Blend for 2-3 minutes or until creamy
  • Enjoy over a fresh salad or store in refrigerator for up to a week. 


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Article credit : Heidi Cohen ( )

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