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No-Reheat Meal Prep Idea
Ayesha Husnain

No-Reheat Meal Prep Idea (For Office or School)

A protein-packed, crunchy salad that stays fresh for 3 days. Layer the dressing at the bottom to keep the greens crisp. Just shake and eat—no microwave required.
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Prep Time 15 minutes
Total Time 15 minutes
Course: Lunch, Main Course
Cuisine: Mediterranean
Calories: 420
Ingredients Method Notes

Ingredients
  

  • 1 can 15 oz chickpeas, rinsed and drained
  • 2 cans 5 oz each tuna in water, drained
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1/2 red onion thinly sliced
  • 1/2 cup Kalamata olives
  • 1/2 cup crumbled feta cheese
  • 4 cups mixed greens arugula or spinach
  • For the Dressing: 1/2 cup olive oil 1/4 cup red wine vinegar, 1 tbsp Dijon mustard, 1 tsp dried oregano, Salt & Pepper.

Method
 

  1. In a small bowl, whisk together all dressing ingredients until emulsified.
  2. Divide the dressing evenly among 4 wide-mouth mason jars (about 2 tbsp each).
  3. Layer the chickpeas and tuna on top of the dressing (this prevents sogginess).
  4. Add the cucumber, tomatoes, red onion, and olives as the next layer.
  5. Top with the feta cheese, then tightly pack the mixed greens into the top of the jar.
  6. Seal with a lid and store in the fridge for up to 3 days.
  7. To eat, shake the jar vigorously to distribute the dressing, then tip onto a plate or eat straight from the jar.

Notes

  • Keep it Dry: Ensure tuna and chickpeas are well-drained to avoid watery salad.
  • Jar Size: Use 24-32 oz wide-mouth jars for easy shaking and eating.
  • Veggie Swap: Add bell peppers or avocado (add avocado fresh in the morning).
  • No Microwave: This is designed to be eaten chilled; the greens stay crisp due to the layering technique.

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