Meal prep doesn’t have to be complicated—or messy. One of my favorite ways to prepare lunches for the week is with a grain bowl in a jar. It’s convenient, customizable, and packed with flavor. Here’s a simple recipe that you can throw together in minutes.

Ingredients (for 1 large jar, makes 4 servings):

• 2-3 tbsp Italian dressing (enough to coat your grains and veggies)
• ½ cup cooked quinoa
• ½ cup cooked gluten-free pasta
• ½ cup chickpeas (cooked or canned, rinsed and drained)
• ½ cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ½ yellow bell pepper, diced
• 2 tbsp red onion, thinly sliced
• 2 tbsp fresh parsley, chopped
• 2–3 tbsp feta cheese

Instructions:

1. Layer the jar: Start with the Italian dressing at the bottom.
2. Add the grains: Spoon in the cooked quinoa and gluten-free pasta.
3. Add protein and veggies: Layer the chickpeas, tomatoes, cucumber, bell pepper, and red onion.
4. Top it off: Sprinkle with fresh parsley and feta cheese.
5. Seal and store: Close the jar tightly and refrigerate. When you’re ready to eat, just shake the jar to mix everything together or pour it into a bowl.

Tips and Customizations:

• Swap out the veggies based on what’s in your fridge—spinach, roasted zucchini, or shredded carrots all work beautifully.
• Try different dressings—balsamic vinaigrette or lemon-tahini dressing are delicious alternatives.
• Add some grilled chicken, tofu, or hard-boiled eggs for extra protein.

This jarred grain bowl is perfect for busy weekdays, and it’s as flexible as you want it to be. Meal prep doesn’t have to feel like a chore—grab a jar, shake it up, and enjoy a colorful, flavorful, and satisfying lunch!