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Eat Well Feb. 20. 2015

Jar Meals to-go, three ways

Feb. 20. 2015
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN


Three quick recipes to make in one jar, toss in your bag and call it a day.

One of the biggest challenges I hear from clients is the time it takes to prepare healthy meals on the go for a busy work week ahead of them. A delicious Blueberry Coconut Overnight Oats breakfast, a Maple Banana Granola seed snack with almond milk, and a Simple Green Salad with Lemon Vinaigrette, all made in 1 jar with 1 lid (Cuppow BNTO) and ready for you when you’re out on the go, no spills, no fuss!


Blueberry Coconut Overnight Oats 

Pour 1/2 cup rolled oats, 2 tablespoons hemp seeds, 1 tablespoon flax seed, and 1 cup of coconut milk into a jar and stir to combine. Add 1 cup of fresh or frozen blueberries and mash them in the pudding for a thicker consistency or you may leave the blueberries whole for a topping. Add honey to sweeten. Store in a large mason jar and secure with a cuppow BNTO lid filled with shredded coconut, almonds and pumpkin seeds- these are awesome for keeping ingredients separate that you need to. Then before serving, put shredded coconut on top!


Simple Greens Salad with Lemon Vinaigrette 

One of the easiest recipes to make on the go! Take 2-3 heaping handfuls of your favorite green such as romaine, spinach, or Massaged Kale Salad + 1 cup raw or roasted veggies like raw bell peppers or roasted bell peppers, red cabbage, etc. + 1 cup of chopped grapes + 1/4 cup of chopped almonds + a protein of your choice like 1/2 cup beans/ 2 whole eggs / 3 ounces tempeh, etc. Store 1 teaspoon olive oil, juice of 1 lemon, 2 tablespoons apple cider vinegar, and 1 tablespoon honey in the Cuppow BNTO lid for a quick salad dressing to pour on top. Pour the dressing in the jar, secure the lid and give it a good shake before serving! (in this example I have all the lettuces finely chopped to squeeze more in, tomatoes, hemp seeds and chopped almonds).


Maple Banana Nut Granola with homemade almond milk

By far a life saver when you need a slightly sweet yet incredibly fiber rich snack on the go, Maple Banana Nut Granola with extra seeds, with homemade almond milk or coconut milk poured on top when you’re ready serve. Pour the almond milk into the Cuppow BNTO lid and pour on top. Find more granola and nut milk recipes on my recipe page, you can easily use any recipe for these as you want!


I hope you all enjoy these three quick meals for a healthy and nourishing breakfast, lunch, and dinner on the go! Thank you to the cuppow team for making such awesome lids to use, truly these have been my favorite go-to travel lids when I’m out on the run, added bonus is they’re BPA free, come in a variety of shapes and colors, and can fit many styles of mason jars. I use them mostly with meals such as these examples above, separating toppings, liquids, or snacks away from the other contents in the jar. I highly recommend you check these out for your meals and snacks on the go! See how others around the world use their cuppow on Instagram, Twitter, and Facebook! Try these out and show me your creations, #nutritionstripped and #cuppow. Disclaimer: this is a sponsored recipe post, meaning I was compensated for this recipe and post, my opinions of this product are 100% of my own- I only share the best of the best that I truly enjoy and would find beneficial to you all as well!

xx McKel

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  • I pack a lunch and snacks every day for my internship and school right now and am always on the lookout for some new ideas. I will definitely be trying these recipes. They look delicious!

  • Kim

    What a fantastic idea. Three quick and easy meals on the go. I especially love the overnight oats. Thanks for sharing McKel!! xx

  • Cuppows are wonderful! Unfortunately I think they’re impossible to be found in Italy 🙁
    By the way, I love food in jars, I don’t know why, but it’s so satisfying for my eyes ^_^

    • Lorna

      Lady in italy, you can get the cuppow in UK on Amazon…look for delivery to Italy?

  • Alison

    Hi mckel,

    Love all; the recipes and other info. I took a look at the cuppow website great idea and they are sold close by me in B.C. Canada. In the instageram pics some are shown with Stainless steel straws. Do you know where to get them?



    • I’m not sure about the straws, you’ll have to check with them! But so glad you enjoyed these! xx

  • cristina

    oh my god those lids are genius!!! I went on their site and saw they also have a top to make it into a travel mug?? and my mom wants to crochet little cozies for my mason jars too haha wow thank you so much for sharing! I’m going to buy one today! They will be so useful for bringing lunches to work 🙂

  • Kate

    I LOVE this idea! But unfortunately I’m with you Valentina, no Cuppows to be found in Germany either 🙁

  • Hey McKel! What are your thoughts on coconut milk? I checked the calcium content of a coconut milk at the store and saw that there was none. Are there any benefits of coconut milk? Also, what are your thoughts on dairy in general? I know that there is a lot of controversy around that and I am a bit confused. I’m an aspiring RD and look for information that is credible and evidence-based, which is why I love your blog so much 🙂 Keep being amazing <3

  • Elizabeth

    Love your site. The content is great. However, the scroll bar is too narrow. It might look sleek but it really takes away from the overall experience. Sometimes it’s so difficult I give up on reading longer posts. I

  • I love these ideas. Thank you! I bring breakfast, lunch and snacks to work everyday, so it’s always nice with some new ideas. I love overnight oats for breakfast, and this coconut version sound so delicious!

  • These lids look fantastic! I pack my breakfasts and lunches everyday for work, and sometimes end up with 4 or 5 separate little containers so these would be perfect for me! Thanks McKel! xx

  • My husband always laughs because I always have jars in my purse. I am never without a meal, as who wants low blood sugar? These looks like delicious recipes, so I will for sure give them a try.

  • This is such a great idea! Awesome photos too!

  • Indhira

    Would you mind providing the Nutritional Info on the overnight oats, this sounds like a delicious recipe.

    • Please read my FAQ, I don’t provide nutritional information, but it’s as easy as importing the URL into myfitnesspal.com!

  • Maria

    For the overnight oats – they don’t get cooked then do they? They just absorb the coconut milk overnight and then it’s ready? No heating?

    What size jars are you using for these recipes? I’m assuming the Cuppow’s come in different sizes as well to match.

    So excited to do this! Thank you!!


    • McKel Hill

      Correct, overnight oats are not soaked, they’re just…soaked! You can however, heat them if you like them warmed up. I use a standard wide mouth 20 ounce jar but Cuppow makes lids for all size jars which is great 😉

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