Rainbow in a Jar- portable lunches


This is a cooking demonstration that I did for a Food Freedom Summit last month.  Its also the first part of an upcoming podcast on my show It Feels Good to Feel Good, Futureproof Your Health.  Its fun to watch and loaded with wonderful information.The second part of the podcast discusses why to buy local, the big advantages of eating fruits and vegetables just picked and the many other advantage of eating farm to table.  You won’t want to miss it when it drops.  Coming soon.


My podcast s can be viewed where most podcasts can be viewed.  My main format is VoiceAmerica.tv and my show is called It Feels Good to Feel Good, Futureproof Your Health.

Since I no longer eat the SAD (the standard American diet) because I don’t want any CRAP (Carbonated, refined, artificial, processed) food filled with sugar and chemicals, this explains how I take lunch with me when I am out and about.



How to make portable lunches and eat healthy every day.  By Cheryl Meyer aka Cheryl M Health Muse

By using Mason or Ball jars my salads are secure and beautiful.  I layer the veggies so that the rainbow is apparent and appealing.

I have discovered that there are certain tips to make they work best.  Others that make jar salads put the dressing into the jar first.  I have learned that my salads work best if I build the salad bottoms up and then put a small container on top that has my dressing in it. This way, my salad veggies and fruit remain crisp and fresh.

The possibilities are endless, but all of the items that go into my salads are quality items.

  1. Add crunchy veggies on bottom of the jar.   We’re using celery in these salads. This keeps the rest of the salad from getting soggy!
  2. Add your protein
  3. Next goes the softer veggies and/or fruit. Here we have apples and grapes… yum!
  4. Top with your greens.
  5. Finally, add the toasted nuts last to keep them crunchy.
  6. Seal the jars with lids, and store in the refrigerator. When you’re ready to eat, shake it up, pour it into a bowl, and enjoy!
  1. For one, they’re so pretty! But more important, these ready-to-go salads in jars make it easy to eat a healthy lunch on busy weekdays. I’ve been prepping some mason jar salads on Sunday or Monday each week, so we have healthy lunches ready to go for the first half of the week. (Depending on what you put in your salads, they will last for 3-5 days. This one, with chicken, stays fresh for 3 days after you cook your chicken.)


For meat or protein

  • Organic or Kosher chicken (Trader Joes) or Whole Foods (I buy a level 4 or 5 chicken) that I bake myself,
  • Grass fed grass finished ground beef that I cook myself.  (Why buy grass fed beef that is finished with GMO corn?  The grass finished part is important.)
  • Or, on the top, Applegate cold cuts that are organic. I especially like their boiled ham, but they have several healthy turkey and chicken cold cut options as well.
  • Canned wild salmon flaked. You could also make salmon salad out of it, with organic mayo.  I use soy free Follow Your Heart Mayo.  Celery, onion, carrots, red pepper all go into my seafood salads.  If you do make salad out of it, to goes to the bottom of the jar.
  • I also make crispy Applegate organic Sunday bacon at times, to layer on the top off my jar salad.
  • Organic Tofu is a good option, but it must be organic. 95% of tofu is GMO, and you don’t need those chemicals in your body.
  • Organic beans that you prepare and cooked yourself or out of BPA free cans. I love White Northern beans, drain them and then marinate them in olive oil, seasonings and red wine vinegar.  If you marinate the beans for part of your protein source, they should go on the bottom of the jar instead of at the top, so that they don’t make the rest of your veggies soggy.
  • Hard boiled eggs. I use Vital Farms free run chicken eggs.  Sprouts carries them already hard boiled, but often I hard boil them myself.  Why pastured eggs?  Cage free chickens are squished together and live in operant conditions.  I don’t want an unhealthy dose of their stress hormones I have plenty of my own.  Pastured chickens eat their species-specific diet of grass, berries and bugs, not GMO feed.  Food Quality Matters.
  • The balance of the salad should include all of the colors of the rainbow, starting at the bottom of the jar. Cut the pieces into cubes for easy eating.

Types of salads to make in Ball Jars

  • Cobb Salad- romaine lettuce, blue cheese, hardboiled pastured eggs, chopped tomatoes.
  • Barbecued chicken salads,
  • Greek Salad- spring mix, feta cheese (I use vegan from Violife, kalamata olives, cucumber, tomato
  • Taco Salad (with separately carried organic tortilla chips), iceberg lettuce, taco seasoned grass-fed grass finished ground beef cooked with organic jarred tomatoes, organic defrosted corn kernels, celery, carrots, cucumber, cherry tomatoes, black beans, guacamole in a separate container. Colby cheese shreds (I use Violife)
  • Spinach Salad with feta cheese (I use vegan from Violife,) cranberries, hardboiled egg, tomato, pecans, red onion
  • Burrito Salad– cooked Lundberg brown rice, red organic beans, corn, avocado, onion, cheddar cheese shreds (Violife)
  • Waldorf Salad- chunks of pastured chicken, red grapes, red onion, celery, walnuts, romaine lettuce, creamy poppy seed dressing ( https://simple-veganista.com/vegan-poppy-seed-dressing/) If using mayo, I use Follow Your Heart Soy Free Mayo)
  • Shrimp Sushi Salad– sushi rice, seaweed salad or nori strips, Pre-cooked shrimp, red cabbage, green onion, wasabi, pickled ginger, no soy soy sauce, (I use Halo) sesame seeds, matchstick carrots, cucumber, avocado
  • Pasta Salad with organic Cannellini Beans and spinach, celery, carrots, beets, onion
  • Oriental Salad– 2 tbsp. sesame-ginger dressing, (I use Primal Kitchen) red cabbage, cooked pastured chicken, shredded carrots, cooked quinoa, or cooked translucent rice noodles, mushrooms

Why no soy?  95% of Soy is GMO.

My favorite dressing.  Her cookbooks are amazing to make beautiful healthy food in general.

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