Quart-sized mason jars are the perfect pack-ahead salads for lunch on the go. Just coat your ingredients with the dressing face down so it doesn’t touch your veggies until you are ready to eat them. Then shake, remove the lid and enjoy. Tuna is a great choice for lean protein, and varieties packed in water instead of oil are lower in calories. Light tuna (sometimes called skipjack) contains less mercury, a known toxin, than white or white varieties and, according to the FDA, can be safely consumed up to three times a week.
The recipe In a mason jar, 1 can of drained low-sodium tuna, 2 teaspoons of olive oil, 2 tablespoons of white wine vinegar, ½ chopped red pepper, 1 grated carrot, 1 diced roasted beetroot and 2 cups of baby layers of spinach. Fill the mason jar and refrigerate until ready to serve.
Nutritional value per serving: 320 cal, 11g fat (1.5g sat fat), 36g protein, 23g carbohydrates, 8g fiber, 11g sugar (0g added), 590mg sodium