Prep-Ahead Tuna Salad Jars

Mason jar salads stay fresh because of the layering order. Dressing goes in first (at the bottom), then dense ingredients that won't absorb it, then lighter ingredients, and lettuce at the very top. When you're ready to eat, shake the jar to distribute the dressing.

Ingredients (makes 4 jars)

• 4 x 145g tins tuna in spring water, drained
• 1 x 400g tin chickpeas, drained
• 200g cherry tomatoes, halved
• ½ cucumber, diced
• 1 red pepper, diced
• 4 tbsp sweetcorn
• 100g mixed salad leaves

Dressing (per jar):

• 1 tsp olive oil + 1 tsp lemon juice + ½ tsp Dijon mustard + salt + pepper

Method

1. For each jar, add the dressing ingredients first to the bottom.
2. Layer in the chickpeas (dense, won't absorb dressing).
3. Add cherry tomatoes, cucumber, red pepper, and sweetcorn.
4. Top with flaked tuna.
5. Finish with the salad leaves at the very top.
6. Seal and refrigerate for up to 3 days.
7. Shake vigorously before eating, or tip into a bowl.

Nutrition Notes

Each jar provides 34g of protein primarily from tuna and chickpeas. The chickpeas add plant protein, fibre, and slow-release carbohydrates. Four jars prepped in one session provides a week of lunches for a four-day week without any further effort.