MUST TRY! You Will Want to Try These 7 High Protein Easy Meals in a Jar

High Protein Easy Meals in a Jar  

If you’re looking for an easy way to make healthy eating more convenient, these high-protein meals in a jar are about to become your new favourite meal-prep hack.

Perfect for busy mornings, work lunches or quick meals on the go, these recipes are simple to prepare, packed with protein and full of delicious, nourishing ingredients.

From fresh salads and satisfying lunches to breakfast-inspired jars, these seven easy meal-in-a-jar recipes take the stress out of planning what to eat. They’re also a great way to prep ahead, control portions and keep nutritious meals ready to grab from the fridge when hunger strikes.

And you can also get all these recipes in the Zing Wellbeing app

So, grab your jars and get ready to discover 7 high-protein recipes you’ll actually want to make again and again!

7 Easy Meals in a Jar 

Crunchy Veggie & Hummus Snack Jars

Ingredients (makes 4 small jars)

• 200 g hummus

• 1 tbsp extra virgin olive oil

• ½ tsp smoked paprika

• 1 cucumber, cut into sticks

• 2 carrots, cut into sticks

• 1 red capsicum, sliced into strips

• 1 cup snap peas

Method

1. Mix olive oil and paprika into hummus. Spoon into the bottom of small jars.

2. Stand colourful veggie sticks upright in the hummus.

Macros (per jar): 

Cals 180

5 g protein

18 g carbs

10 g fat

7 g fibre

Health Benefits

Hummus High in plant-based protein from chickpeas and healthy fats from tahini and olive oil. Contains fibre that supports gut health and blood sugar balance. Rich in iron, folate, and magnesium for energy and mood.

Smoked Paprika Adds antioxidant-rich carotenoids like capsaicin, supporting circulation and immunity.

Cucumber Hydrating and low-calorie, helping with hydration and skin health. Contains small amounts of vitamin K and potassium.

Carrots Rich in beta-carotene (vitamin A) for eye health and immune function. 

Red Capsicum Excellent source of vitamin C (more than oranges!). Supports immune health and collagen production.

Snap Peas Provide vitamin C, K, and folate, plus plant protein and fibre. Help maintain blood sugar stability and digestive balance.

Strawberry Protein Oat Bowl

Serving: 1 

Ingredients

• ½ cup whole rolled oats

• 1 tbsp chia seeds

• ½ tsp honey or maple syrup

• 1/2 cup strawberry milk (1 cup almond milk and 1 serve of strawberry protein powder)

• ½ cup greek yoghurt (LOW FODMAP Swap for coconut or Lactose-free yoghurt)

• ½ cup chopped strawberries

Method: 

In a jar/ bowl, combine oats, chia seeds, honey and strawberry milk. 

Set in the fridge for 1-2hrs or overnight.

Add greek yoghurt and top with fresh strawberries. 

Macros per serve

Calories 365

Protein 29

Carbs 36

Fat 10

Fibre 7

Health Benefits 

Rolled Oats - Rich in beta-glucan for cholesterol support and gut health. Adds slow-digesting carbs and 4g fibre.

Chia Seeds  - Adds 5g fibre and omega-3s per serve. Supports digestion, satiety, and hormone balance.

Honey - Natural sweetener with trace antioxidants. Can be swapped for fibre syrup or monk fruit.

Greek Yoghurt - Adds 10g protein and probiotics (if live cultures). Supports gut health and fullness.

Strawberries - Rich in vitamin C, antioxidants, and 2g fibre. Adds natural sweetness and freshness.

Honey Chicken Pasta Bowl

Serving: 1 

Ingredients:

• 1 tbsp plain Greek yoghurt
• 1 tsp olive oil
• 1 tsp grated Parmesan cheese (grated)
• 1 tbsp lemon juice
• 1/2 tsp onion powder
• 1 clove garlic, minced
• 1/2 tsp black pepper
• 1 tsp honey
• 3/4 cup cooked chickpea pasta (or preferred)
• 80g cooked chicken breast, shredded
• 1/4 avocado
• Romaine lettuce
• 2 tbsp roasted chickpea (or use croutons)
• 1 tbsp shredded Parmesan cheese

Method: 

1. In a glass salad jar, add yoghurt, olive oil, parmesan cheese, lemon juice, onion powder, garlic, salt, pepper and honey.  Give it a good stir. 
2. Add the remaining ingredients with croutons & parmesan cheese on top. 
3. Toss to serve! 

Macros per serve

Calories: 580

Protein: 45g 

Carbs: 45g 

Fat: 28g 

Fibre: 13g

This is a high-protein, fibre-rich salad with excellent satiety and flavour balance. Chickpea pasta and avocado drive the fibre; chicken and yoghurt boost the protein.

Health benefits

Chicken Breast & Greek Yoghurt - Provide complete protein, calcium, and probiotics. Support muscle repair, gut health, and satiety

Chickpea Pasta - High in plant protein and soluble fibre. Supports blood sugar balance and digestive health.

Avocado - Rich in monounsaturated fats, potassium, and vitamin E. Supports heart health, skin, and hormone balance.

Parmesan & Croutons - Add calcium, flavour, and texture. Croutons offer crunch; can be swapped for seeds or roasted chickpeas for extra fibre.

Lemon, Garlic, Honey, Spices - Lemon boosts vitamin C and iron absorption.

Garlic and onion powder offer antioxidants and immune support.

Honey adds natural sweetness and antimicrobial properties

Vegetarian Pasta salad 

Serve: 2

Ingredients:

For the dressing 

• 1/2 avocado
• 1/2 cup Greek yoghurt (VG option: coconut yoghurt)
• Handful of coriander
• 1 garlic clove
• ½ lemon, juiced
• 3-4 tbsp of water
• Salt to taste

For the salad

• ¼ cup black olives, sliced
• ½ cup cherry tomatoes, chopped 
• ½ red onion, diced
• ½ cup chickpeas
• 1 cucumber, chopped
• 1 cup wholemeal pasta (or preferred), cooked

Method

1. To make avocado dressing: Blend all the ingredients until smooth and set aside. 

2. Assemble: In a salad jar, pour in the dressing first and then black olive, cherry tomatoes, red onion, chickpeas, cucumber and pasta lastly. 

3. To serve: Flip upside down the jar to have perfect pasta salad. 

Meal prep tip: Double your ingredients to make 4 serves for lunches and divide into 4 jars and store extras in the fridge for up to 7 days. 

Macros per serve

• Calories 340
• Protein 12g 
• Carbs 27g
• Fat 20g
• Fibre 7g

Health Benefits

Avocado: Rich in heart-healthy monounsaturated fats, potassium, and fiber. Supports cholesterol balance and satiety.

Greek Yogurt: High in protein and probiotics, great for gut health and muscle repair.

Coriander: Contains antioxidants and may support blood sugar regulation and digestion.

Garlic: Anti-inflammatory and antimicrobial properties; supports immune function and heart health.

Lemon Juice: High in vitamin C, aids iron absorption and digestion.

Black Olives: Source of healthy fats and vitamin E; may support cardiovascular health.

Vietnamese Chicken Salad Jar

Serving: 1 

Ingredients: 

Dressing:

• 10ml soy sauce
• 5ml sesame oil
• 5ml honey
• 5g fresh ginger, grated
• Juice of 1 lime

Salad:

• 40g vermicelli noodles (cooked and drained)
• 130g cooked chicken, sliced/shredded
• 80g shredded coleslaw mix
• 10g crushed peanuts
• Fresh mint leaves, chopped
• 1 Spring onion, chopped
• Fresh chilli, sliced

Method:

1. Make the dressing: In a small bowl or jar, whisk together lime juice, soy sauce, sesame oil, honey, and grated ginger until smooth.

2. Assemble: Layer the ingredients in a jar in this order: dressing, noodles, coleslaw, chicken, fresh mint and chilli, and finish with crushed peanuts on top.

3. Seal and store: Refrigerate until ready to eat. When you’re ready, give it a shake, toss, and enjoy!

Macros per serve

Calories: 395

Protein: 40g 

Carbs: 20g 

Fat: 17g 

Fibre: 4g

Health benefits 

Chicken - Lean source of complete protein. Supports muscle repair and satiety

Vermicelli Noodles - Quick-digesting carbohydrate source. Can be swapped for konjac or brown rice noodles to boost fibre.

Coleslaw Mix - Typically includes cabbage and carrot — rich in vitamin C, beta-carotene, and fibre. Supports gut health and detoxification

Crushed Peanuts = Add healthy fats, protein, and resveratrol. Support heart health and satiety.

Mint & Spring Onion - Mint aids digestion and freshness

Spring onion provides prebiotic fibre and antioxidants

Fresh Chilli - Contains capsaicin, which may boost metabolism. Adds heat and circulatory support.

High-protein Tuna salad jar

Serving: 1 

Ingredients:

• 1 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• 1 tsp oregano
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1/2 cup cucumber
• 1/4 cup cherry tomatoes
• 1/4 cup olives
• 1/4 red onion
• One boiled egg
• 100g tuna
• Romaine lettuce
• 1 tbsp feta

Method: 

1. In a salad jar, add olive oil, vinegar, mustard, lemon juice, oregano, garlic powder, salt and pepper to taste. Give it a good stir. 
2. Layer the remaining ingredients with tuna, lettuce and feta crumbles on top. 

To serve: Shake and pour the salad onto a serving plate. Toss and enjoy!

Macros per serve

Calories: 375

Protein: 38g 

Carbs: 9g 

Fat: 22g 

Fibre: 3g

Health benefits

Tuna - High in lean protein and omega-3s. Supports muscle repair and brain health

Boiled Egg - Rich in choline, vitamin D, and complete protein. Supports metabolism and cognitive function.

Romaine, Cucumber, Tomato, Onion - Provide fibre, hydration, and antioxidants. Support gut health and skin vitality. 

Olives & Olive Oil - Rich in monounsaturated fats and polyphenols. Support heart health and anti-inflammatory pathways.

Feta Cheese - Adds calcium, protein, and probiotics. Supports bone health and digestion

Lemon Juice, Vinegar, Mustard - Add brightness and digestive support. Help balance blood sugar and enhance flavour.