Salad in a Jar

To switch this salad up, use any veggies from the all-you-can-eat list below.

Total Time:
Level: Easy


  • 1 ½ tsp. lemon juice
  • 1 tsp. Dijon mustard
  • 1 tbsp. extra-virgin olive oil
  • coarse salt
  • pepper
  • dressing
  • ½ c. halved grape tomatoes
  • ½ c. sliced hearts of palm
  • ½ c. shredded red cabbage
  • ½ c. cooked quinoa
  • 3 oz. cooked chicken
  • ½ c. sliced yellow bell pepper
  • 1 c. baby arugula


  1. Whisk together 1 ½ tsp lemon juice, 1 tsp Dijon mustard, 1 Tbsp extra-virgin olive oil, and a pinch of coarse salt, plus pepper to taste.
  2. Layer in a quart-size jar or container: dressing, ½ cup halved grape tomatoes, ½ cup sliced hearts of palm, ½ cup shredded red cabbage, ½ cup cooked quinoa, 3 oz cooked chicken, and ½ cup sliced yellow bell pepper.
  3. Fill rest of jar with baby arugula (about 1 cup).

All-You-Can-Eat Veggies List

Meet your new BFFs: veggies that hunger-proof your diet and add nutrients without spiking blood sugar. You can eat them in any amount:

  • Artichokes
  • Asparagus
  • Bamboo shoots
  • Beets
  • Broccoli
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Daikon radish
  • Eggplant
  • Greens (kale, spinach, etc.)
  • Hearts of palm
  • Mushrooms
  • Leeks
  • Okra
  • Onions
  • Peppers
  • Radishes
  • Rutabaga
  • Snow peas
  • Sprouts/bean sprouts
  • Sugar snap peas
  • Swiss chard
  • Tomatoes
  • Turnips
  • Water chestnuts
  • Zucchini

All Day-Off Diet lunch recipes are under 430 calories per serving.

This story originally appeared in the January/February 2016 issue of Dr. Oz The Good Life.

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