Glowy Tuna & Avocado Meal Prep Jar
(Energizing | High-Protein | Anti-Inflammatory | No Refined Sugar)
🛒 Ingredients (for 1 jar)
• ½ cup avocado sauce (see recipe below)
• ½ cup yellow rice with lentils (see recipe below)
• ½ cup canned tuna in olive oil (drained)
• 1 cup coleslaw mix (shredded red & white cabbage, carrots)
• 2 boiled eggs (peeled)
• Handful of lettuce (shredded)
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👩🍳 Quick Avocado Sauce (makes 2 servings)
• 1 ripe avocado
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 small garlic clove (or ¼ tsp garlic powder)
• Salt to taste
• 1–2 tbsp water to thin
Blend all ingredients until smooth and creamy. Add water slowly to reach drizzle-like texture.
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👩🍳 Quick Yellow Rice with Lentils (makes ~2 cups)
• ½ cup white rice
• ¼ cup red or yellow lentils
• ½ tsp turmeric
• ½ tsp cumin
• Salt to taste
• 1¼ cups water
Rinse rice and lentils. Add all ingredients to a pot, bring to a boil, then cover and simmer for 15–18 min. Let cool before layering.
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🥣 Assembly Instructions
1️⃣ Add ½ cup avocado sauce to the bottom of the jar.
2️⃣ Spoon in ½ cup yellow rice with lentils.
3️⃣ Layer ½ cup tuna (drained).
4️⃣ Add 1 cup coleslaw mix.
5️⃣ Place 2 whole boiled eggs on top.
6️⃣ Finish with a handful of shredded lettuce for crunch.
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🧊 Storage Tips
• Store sealed jars in the fridge for up to 3 days.
• Keep upright to prevent the sauce from softening upper layers.
• Optional: slice eggs just before eating for freshness.
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✨ Benefits of This Dish
This layered tuna jar is packed with healthy fats, protein, fiber, and antioxidants—perfect for a grab-and-go lunch that supports skin, gut, and brain health.
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📌 This recipe is meal-prep friendly but best eaten within 2–3 days. Always use clean jars and utensils for storage.
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