High-Protein Quinoa & Chickpea Mason Jar Salad- too easy for words!

A nutrient-dense, no-fridge-needed travel meal that stays fresh for hours, built for athletes on the move who can't afford to crash between training sessions or competitions.

INGREDIENTS:

• 150 grams cooked quinoa (cooled)

• 120 grams canned chickpeas, drained & rinsed

• 40 grams baby spinach leaves

• 80 grams cherry tomatoes, halved

• 70 grams cucumber, diced

• 60 grams roasted red pepper, sliced

• 20 grams pumpkin seeds

• 1 tablespoons extra virgin olive oil

• 1 tablespoons fresh lemon juice

• 0.5 teaspoons ground cumin

• 1 pinch sea salt & black pepper

STEPS

Make the dressing: Whisk together 1 tablespoons extra virgin olive oil, 1 tablespoons fresh lemon juice, 0.5 teaspoons ground cumin, and 1 pinch sea salt & black pepper in a small bowl or shake in a mini jar. Set aside, this is packed separately until ready to eat.

Layer the jar - the order matter, so pay attention!

Into a wide-mouth 1-litre mason jar, layer in this order from bottom to top:

1. 120 grams canned chickpeas, drained & rinsed,

2. 80 grams cherry tomatoes, halved,

3. 70 grams cucumber, diced,

4. 60 grams roasted red pepper, sliced,

5. 150 grams cooked quinoa (cooled),

6. 40 grams baby spinach leaves,

7. then 20 grams pumpkin seeds on top.

Keeping wet ingredients at the bottom prevents sogginess.

Pack for travel: Seal the jar tightly. Store the dressing in a separate small container or screw-top jar. The layered salad stays fresh at room temperature for up to 4 hours, or up to 24 hours if kept cool.

Ready to eat: When ready to eat, pour the dressing over the jar, seal, and shake well or tip into a bowl. Eat within 10 minutes of dressing.

NOTES

This is a great easy, peezy recipe for all to enjoy, but why I recommend this from a sports nutritionist angle:

• Quinoa is one of the few plant-based complete proteins, containing all 9 essential amino acids which critical for muscle repair during travel days.

• Chickpeas add a second hit of protein plus slow-digesting complex carbohydrates to keep energy levels stable on long journeys.

• Pumpkin seeds deliver zinc (supports testosterone and immune function) and magnesium (muscle recovery).

• Olive oil provides heart-healthy monounsaturated fats that support joint health.

The whole meal clocks in at approximately 520 kcal, 24g protein, 58g carbs, and 18g fat — a near-perfect macronutrient split for an athlete's travel day.

Travel tip: Choose for a wide-mouth mason jar to ensure a fork/spoon fits comfortably to get to your amazing salad! Enjoy and thank me later!