the meal of mason jar is simple, portable and popular. Because we "eat" with our eyes first, the mason jar is a great way to show all the textures, colors and layers of food before you eat. This set of nutritious Mason pot recipes, you can put it in a heat tracker to record your daily intake, including a balanced breakfast to start your day, a variety of lunch options, will keep your vitality, restaurant style dinner, is the fun of the crowd. Whether you store food in a mason jar, transport it on the road, or shake it as a container, these 13 recipes will inspire you.

Credit: provided by Valerie cogwell. If you need to change the rhythm for breakfast, this porridge is it: it's sweet, satisfying and easy to prepare. Quinoa is one of the few grains considered to be a complete protein, which means it contains all nine essential amino acids or "components" of the protein. Our bodies can't produce these amino acids on their own, so quinoa is a particularly wise choice for vegetarians. It also contains vitamin E, B vitamins, magnesium, calcium, potassium and fiber. A pinch of nutmeg, pure vanilla and honey, perfectly matched with quinoa's natural nutmeg flavor. Almond butter, rich in omega-3 fatty acids, helps prevent heart disease and stroke. You can make this porridge at night and put it in the Mason's jar. The next morning, heat one or two spoonfuls of almond milk in a jar. Calories: 215

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell. Chicken Curry Vegetable salad is creamy, delicious, rich in protein and healthy additives, such as carrots, raisins and almonds. While most chicken salads use high-fat mayonnaise as the basis, this salad uses a cream combination of mayonnaise and low-fat plain Greek yogurt to reduce fat and calories. For yoghurt without dairy products, try to replace yoghurt with coconut yoghurt without sugar. Curry powder is rich in yellow from turmeric, which has long been used to treat various diseases. Turmeric contains antioxidant curcumin, which can reduce inflammation and digestive challenges, and even help prevent cancer growth. When roasting the chicken, putting the skin and bones into the oven (remove before serving) will increase the flavor and moisture of the chicken. Bake chicken a week in advance so you can eat it all week. Put the chicken salad and green vegetables in the Bricklayer's jar and shake them to eat! Calories: 266

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell. Rich chicken, vegetables and white bean soup, this delicious dish is between the light stew and the delicious soup, which is very suitable for making a mason jar. It's rich in protein from lean broilers, carbohydrates from white beans, carrots, spinach and tomatoes, and fat from extra virgin olive oil. The combination of protein, carbohydrate and fat will help keep blood sugar stable and prevent energy collapse after lunch. Try grilling the chicken with your sternum and skin - this will make it more delicious and tender. To save time, the chicken is cooked in the oven with chopped vegetables. If you're really pressed for time, stop roasting and buy a roast chicken. This recipe is a large batch, so you will have enough hands to grab and eat quickly throughout the week. Calories: 294

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell. Fruit soup with roasted nuts This fruit soup is rich in cream, protein rich Greek yogurt, colorful, fiber rich berries and crisp nuts. When berries such as strawberries, raspberries, blackberries and blueberries bring you many vitamins and antioxidants, you can also customize the fruit soup by selecting your favorite berries. At the top of this version is pistachios, which are rich in unsaturated "good fat" and can be found in the bulk section of your local market. The delicious combination of protein, carbohydrate and fat will help you burn fat, promote metabolism and make you feel energetic all day. Just pour it into a mason's jar and use a spoon! Calories: 277

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell

5. Do you know that a balanced lunch of protein, carbohydrate and fat can help you resist the energy decline and sugar craving in the afternoon? This salad has an ideal balance, lean, muscle building protein, all natural carbohydrates and fats that allow you to focus and help you through your busy day of power. Try to make a week's bulk roast chicken, such a meal that can carry protein. Chopped green apples and dried cranberries add bite power, sweetness and fiber, while pepper and sesame provide vitamins A, C, K and fiber. A handful of cashew nuts can increase iron and manganese, which helps support a healthy metabolism. Calories: 319

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell

6. Steak pancakes traditional tortillas include a large flour tortilla stuffed with malnourished white rice, a high calorie piece of meat and a ton of sour cream and cheese. In fact, most tortillas contain more than 1200 calories and 60 grams or more of fat! Instead of tortillas, you can save 300 calories or more by eating them in a mason jar. The protein content was increased with the flat iron steak of lean meat, and the fiber content was increased by replacing brown rice with white rice. Salsa, made from tomatoes, garlic and fresh cilantro rich in vitamin C and potassium, adds a lot of powerful flavor with little calories. Lettuce is rich in potassium, vitamin C and fiber, increasing the color and taste. Customize it by adding healthy ingredients such as cheddar cheese, Greek yogurt instead of yogurt, coriander and chopped avocado. FrontMarinate the steak one night for the next day's preparation. Calories: 403

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell. All night apple pie protein oatmeal is very popular now, mainly because they are easy to make, nutritious, absolutely delicious! This version adds protein powder, which gives you motivation throughout the day. Fried apples add to the taste of fiber and apple pie. Chia seeds help to thicken oats overnight and increase calcium, fiber and protein content. Calories: 355

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell

8. In general, meatballs and sauces mean too much fat and calories. Including a plate of spaghetti and carbohydrates also began to increase. Use 93% lean turkey instead of common ground beef, each can save 10 grams of fat. Sweet basil, garlic, Worcestershire sauce and a little natural tomato sauce add flavor and moisture to these delicious meatballs. Find a tomato sauce. The first ingredient is real tomato (not ketchup). In order to improve fiber content, do not eat nutritious whole wheat pasta, pumpkin noodles, roasted vegetables or even brown rice. Eating from a jar helps control the serving. Calories: 222

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell

9. Reversed cereal and protein milk

busy morning? Don't worry! This diet is rich in metabolism promoting proteins and healthy carbohydrates, which can replenish energy for your busy morning and let you spend the day. "Milk" is made of cream Greek yogurt (20g protein per cup), vanilla whey protein powder and calcium rich almond milk. A high protein breakfast helps to activate metabolism and prevent sugar craving in the middle and late of the day. This recipe uses the natural way gluten free sunrise crunchy vanilla cereal. You can replace it with your favorite cereal - just three grams of fiber at a time. Calories: 316

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell

10. Mushrooms, spinach and caramel onion omelets are a simple and impressive source of protein at all times. An egg contains about 7g of protein, as well as anti disease lutein, which can help prevent macular degeneration in the eyes. Choline helps the brain to develop and remember healthily. To increase protein while reducing fat, just eat one or two proteins per egg. Adding a small amount of fresh fried vegetables can improve the content of vitamins, fiber and flavor. No dairy, no cheese. Easy to carry, full-featured, it can also match your favorite toast or fresh fruit with breakfast, lunch or dinner salad. Calories: 138

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell

11. A shepherd's pie in a jar Shepherd pie in the jar! It's a comfortable food, light and easy to carry. Lean ground beef is fortified with muscle enhancing proteins. Leeks, carrots, peas and sweet corn enhance fiber and add all natural, healthy carbohydrates. Swapping fat rich mashed potatoes for parsley can save calories and help increase vitamin A, C and K intake as well as potassium and folic acid intake. Calories: 420

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell

12. Coconut peanut butter shrimp vegetable salad

eggshell is rich in colorful, antioxidant rich vegetables and lean protein, which is an exciting and nutritious way to enjoy salad. This salad is not only rich in vitamins and fiber, but also contains the ideal balance of protein, carbohydrate and fat, which helps your body naturally release stored fat and promote your metabolism. Shrimp is a source of lean protein and helps to balance natural carbohydrates in dishes. A creamy, all natural sauce made from heart healthy peanut butter, coconut milk, rice wine, LIC, and a little soy sauce and honey to tie all the ingredients together. Calories: 365

related: please refer to the complete recipe and nutrition information in livestrong.com's calorie tracking system

Credit: provided by Valerie cogwell

13. It's easy not to eat when you are busy. The challenge is that when you forget to eat, your blood sugar levels drop, slowing down your metabolism, making you hungry, irritable, and likely to overeat at the next meal. A balanced and nutritious package of milkshakes in a mason can is portable and only takes a few minutes to make, shake and drink! Acai powder is made from ACEI berries, also known as "beautiful berries." Compared with other fruits, it has the highest antioxidant concentration. Akai powder, which you can find in your local health food store, is a convenient way to enjoy the powerful benefits. Calories: 288

related information: please refer to the complete recipe and nutrition information in the calories tracker of livestrong.com

Credit: provided by Valerie cogwell

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