5-Ingredient Work Lunch Jars (30g+ Protein, No Sad Salads)

Prep: 25 minutes total • Makes: 4 hearty jars • Keeps: 3-4 days, fridge
Pantry basics (not counted): olive oil, salt, pepper, chili flakes, soy/tamari, honey/maple, garlic/ginger paste (optional).

Why these jars work (and don’t get soggy)

• Smart layering: wet/sauce at the bottom → sturdy grains/beans → proteins → crisp veg/herbs on top.

• 5 ingredients only: your brain is tired-keep the list short.

• 30-45g protein per jar: see estimates below (labels vary; adjust to your macros).

• Lunch that looks good cold: no microwave needed (but all reheat nicely, except the tzatziki one).

Jar 1 - Chili-Lime Chicken + Quinoa (≈38–42g protein)

The five: chicken breast (150 g cooked), cooked quinoa (¾ cup), sweetcorn (½ cup), lime, coriander.
Bottom (2 tsp each): olive oil + lime juice + pinch chili flakes + salt.
Layer: dressing → quinoa → corn → sliced chicken → coriander.
Notes: Add extra lime at desk. Reheats well (remove herbs).

Jar 2 - Greek Chickpea + Tzatziki (Vegetarian, ≈30–34g protein)

The five: chickpeas (1 cup), thick Greek yogurt or skyr (¾ cup), cucumber (½ cup diced), lemon, dill.
Bottom: 3-4 tbsp Greek yogurt + lemon juice + dill + salt/pepper (tzatziki-ish).
Layer: tzatziki → chickpeas → cucumber.
Upgrade: splash of olive oil on top before sealing. Serve cold. Super filling.

Jar 3 - Spicy Tofu + Soba (Vegan, ≈36–40g protein)

The five: extra-firm tofu (200 g, cubed), cooked soba noodles (¾ cup), shelled edamame (½ cup), soy/tamari, chili-garlic sauce (or gochujang).
Bottom sauce: 1 tbsp soy + 2 tsp chili sauce + 1 tsp honey/maple (optional) + splash water.
Layer: sauce → soba → edamame → seared tofu.
Tip: Sear tofu 3–4 min in a non-stick pan for better chew.

Jar 4 - Tuna + White Bean + Lemon-Parsley (≈32-36g protein)

The five: canned tuna in water (1 can, drained), cannellini/white beans (¾ cup), lemon, parsley, red onion (2-3 tbsp finely chopped).
Bottom: 1 tbsp olive oil + lemon juice + salt/pepper.
Layer: dressing → beans → flaked tuna → onion → parsley.
Serve: cold with extra lemon. Killer with arugula if you’ve got it (adds veg, not required).

Fast Batch Plan (25 minutes, real clock)

1. Grains/legumes (8 min): Microwave quinoa pouches; rinse beans/chickpeas.

2. Protein (7-8 min): Sear tofu; slice cooked chicken (use last night’s or rotisserie).

3. Sauces (3 min): Whisk jar bottoms (see each recipe).

4. Layer (5-6 min): Build jars; herbs on top; lids on. Done.

Storage & Food Safety (boring, necessary)

• 3-4 days in airtight jars, 4°C/40°F or colder.

• Keep fish jars for ≤3 days for best quality.

• If reheating chicken/tofu jars, remove herbs and heat until steaming hot.

Troubleshooting (because lunch should not betray you)

• Watery tzatziki? Salt diced cucumbers 5 minutes, pat dry, then add.

• Clumpy soba? Rinse in cold water, toss with 1 tsp oil before layering.

• Dry chicken? Slice thin, toss in a teaspoon of lime-oil dressing before adding.

Shopping List (4 jars, 1 of each)

• Chicken breast (300-350 g cooked) • Tuna (1 can) • Extra-firm tofu (200 g)

• Quinoa pouches ×2 • Soba noodles (single pack) • Chickpeas (1 can) • White beans (1 can) • Edamame (frozen, 1 cup) • Sweetcorn (1 cup)

• Greek yogurt/skyr (500 g tub) • Cucumber • Red onion • Lemons ×3 • Coriander • Parsley • Dill

• Pantry: olive oil, soy/tamari, chili-garlic sauce/gochujang, honey/maple, salt, pepper, chili flakes.

Bottom line: These jars are weekday armor-real food, fast. No sludge, no mystery dressings. Just clean layers, bold flavor, and protein that actually carries you to 5 p.m. without panic-snacking.

Want to get started, here a print friendly pdf for safe side. No fluff, just what you need. :)