This is a specific meal prep recipe for Cobb salad. It’s from the book Keto Meal Prep by Liz Williams, which is available for Kindle and also as a paperback. I like putting it in a jar.
2 heads romaine lettuce, chopped
2 cups chopped cooked chicken (dark meat is juicier)
1 cup grape tomatoes
2 cucumbers, diced
1/2 c chopped red onion
4 slices bacon, cooked and chopped or crumbled
1/2 c crumbled blue cheese
4 hard-cooked eggs, sliced
1/2 c ranch dressing
- Layer as follows, using one fourth in each of four 1-quart mason jars:
- blue cheese
- Cover and refrigerate.
This lunch prep is basically Meal Prep Taco Salad Lunch Bowls from Kristine’s Kitchen only doubled, put in Glad containers, using Kroger taco seasoning and salsa and bags of what Kroger calls “Leafy Romaine” salad for the lettuce—one-quarter bag per salad bowl. I also use cheddar-jack cheese.
My Chicken Veggie Bowls are based on these Grilled Chicken Veggie Bowls. I don’t grill—instead, I use my Tejano Chili Lime Roasted Chicken for the chicken in the bowls and I roast my veggies according to the following:
I make my quinoa and brown rice in the rice cooker (quinoa on the white rice cycle). My grocer sells salsa and ranch dressing in to-go cups in multi-packs so I buy those—salsa for my husband and ranch for me.
These are mason jar salads. I make eight of them every week–four for me and four for my husband. The rest of my lunches are leftovers or other things. The ones in this picture are mine. The layers, from the bottom of the jar to the top are:
- salad dressing (2 Tbsp) – this was Olive Garden Italian but use what you like
- halved small tomatoes
- red onion slices
- chopped cucumbers
- steamed butternut squash (I don’t always have this–this was leftovers from dinner)
- diced ham
- diced cheese (this I believe was mozzarella)
- romaine blend (I often use spinach as I like it better)
My husband likes to keep dressing at work and add it when he eats his salad. He also likes beans and dislikes the wetness of cukes and tomatoes so his salads tend to be:
- beans (red, black or cannellini)
- olives (three kalamatas or Queen olives)
- red onion
- chopped zucchini
- diced ham
- diced cheese
- lettuce blend (he prefers iceberg lettuce)
It doesn’t have to be ham, but we like it. For eight salads I get two slices of deli ham on number 8. I dice a quarter slice for each salad. And I use two 8-oz blocks of cheese to make eight salads, so 2 ounces of cheese per. The lettuce blend I use in my husband’s salads has red cabbage and carrot shreds and radish slices for variety and flavor. My store offers several kinds and one of them is usually on sale. I tend to alternate cheese from week to week between an orange variety and a white variety so that if for some reason, a salad isn’t eaten, it’s easy to spot the laggard and eat it first.
The jars are wide-mouth quarts and the lids are alternate plastic lids from one of the mason jar companies. I prefer them to the disk and ring arrangement for this purpose.
For more information on mason jar salads, google it. There is a lot out there. Generally, put the wet stuff on the bottom and the greens on the top and it stays fresh for a week.