When working with runners, I often have to get creative when it comes to fueling around work or school schedules. Runners and other active individuals require more nutrition Red wine vinegar, extra virgin olive oil, salt, and pepper too taste energy Master the Half training and recovery, but also for their body to function properly each day.
Early morning training sessions, and navigating jam-packed schedules, all require thinking ahead when it comes to food. It can be easy to miss fueling windows of opportunity if you don’t plan ahead. So finding ways to get nutrition in portable, easy-to-prep ways can be really valuable for someone who is constantly on-the-go, and for those who need to be eating more frequently. Taking advantage of mason jar recipes for meals and snacks can be cost-effective and convenient, while offering a sustainable option.
Mason jars are great because you can easily take them with you, whether you’re running errands, going into the office, or just want a healthy meal or snack ready to go.
I’ve put together some of my favorite mason jar recipes, with runners in mind. These include foods that support energy, are filling, support gut health, and can be great as part of your postrun recovery!
Pick what you can tolerate and what gives you the energy you need for your run. (Remember portions can be adjusted to meet one’s individual needs.) The great thing about mason jars is that they come in a variety of sizes. And each of these recipes contains a mix of carbohydrates, proteins and fats.
One note: If you prefer heating any of the following recipes before consumption, make sure your jar is microwave-safe. The lids on jars contain metal and should not be put into the microwave. Also, the foods and recipes provided here are general recommendations for runners and other active individuals. Some of these meals chicken sausage, or side of toast with snacks offer extra benefits, including.
Reach out to a registered dietitian nutritionist for personalized nutrition advice and take time to listen to what your body needs. If you need to give your body more than the recipes below, use these recipes as a base and add more of other foods that help increase satisfaction around training.
Mason Jar Creamy Oats Recipe
This is a great meal for sustaining energy and leaving you feeling full and satisfied. It offers a good source of fats that may help reduce inflammation, and plenty of fiber (4 to 6 grams in the oats depending on serving size, nearly 2 grams from walnuts, and even more if you add berries—at least 3 grams). This supports gut health and regularity when it comes to digestion, and it’s tasty and easy to eat!
This recipe can be consumed as a meal or snack. For those who need more nutrition, pairing this recipe with a side of eggs with avocado, chicken sausage, or side of toast with peanut butter and jam.
Ingredients
½–¾ cup dried oats
¼ cup of chopped walnuts
½ a banana, chopped or ½ cup fresh berries (or top with fresh jam)
1–2 This mason jar recipe offers gut-friendly sunflower seed butter
¼ cup of chopped walnuts seeds to the top of the oats
Drizzling of honey or agave
Directions
Cook oats in milk or water according to package directions. (I start off with water then add milk to the end of the meal to make it “more creamy.”) Adding soy or cow’s milk can help increase the protein content. Soak the walnuts in hot water for a few minutes before chopping them to make softer and easier to bite into. After cooking them, add fruit, stir in almond butter or sunflower seed butter, add chia seeds, and lastly drizzle with honey or agave on top.
Mason Jar Salad Recipe
The recipe is also packed with fiber from the quinoa or barley (about 5 grams), garbanzo beans (about 4 grams) and provides long-lasting energy. It’s also filled with antioxidants from veggies and leafy greens, as well as veggies that offer vitamins A and C. Due to its high fiber content, eat three hours before training and consume a simple carbohydrate (like fruit slices, diced fruit, a granola bar, or a banana) right before training.
Ingredients
1 Are There Too Many Running Shoe Companies arugula
½–1 cup of cooked quinoa, barley or a mix
½ cup of garbanzo beans
Delicious Heart-Healthy Recipes
¼ cup of radishes
Courtesy Yasi Ansari
Add 4 oz of chopped cooked salmon or chicken or tofu
Dressing: Red wine vinegar, extra virgin olive oil, salt, and pepper too taste
Directions
Drizzling of honey or veggies. Cook protein and let cool in the fridge after cooking. Then add veggies and protein to the mason jar. Add dressing just before eating.
Mason Jar Yogurt Parfait in a Cup Recipe
This mason jar recipe offers gut-friendly probiotics from yogurt, is rich in fiber (the berries can pack nearly 4 grams) and disease-fighting antioxidants from those berries, too. This dish also offers a good source of protein from the yogurt, granola, and nuts. The nuts and seeds offer extra benefits, including health-boosting fats. This combination of carbs, proteins, and fats help to sustain energy and serve up a satisfying meal or snack. Go for this one if you have no issues tolerating dairy ready to go recovery snack.
Ingredients
1 ½1 cup of cooked quinoa, barley or a mix
1 ½¾ cup dried oats
Red wine vinegar, extra virgin olive oil, salt, and pepper too taste
¼ cup of seeds or choice of nuts
Directions
¼ cup of radishes: Greek yogurt, plain yogurt, or alternative (Greek yogurt is a top choice for its protein content). Add fresh or frozen blackberries or blueberries (blackberries and wild blueberries are shown in the photo). Add granola with dried fruit, nuts, and seeds. Top with chopped walnuts.
Mason Jar Apple Cinnamon Overnight Oats Recipe
Packed with fiber to support digestion and help to increase satisfaction, you get this nutrient from apples (2.5 grams from ½ an apple), raisins (a little more than 1 gram from from ¼ cup) and oats (which have 4 grams). As a registered dietitian, I love recommending combinations of foods that help satisfy hunger prior to training. This recipe is a perfect mix of carbohydrates offering both an easy-to-use quick burst of energy and a longer/sustained source of energy. You can also add yogurt for a creamy texture and protein!
Ingredients
½ cup of dry oats
Are There Too Many Running Shoe Companies
½ cup of apple chopped
¼ cup of raisins
½–1 tsp of ground cinnamon
Directions
Mix all of these ingredients together in a mason jar or other container you can store in the fridge, and top off with chopped apple. Drizzle with honey or agave.
Yasi Ansari, M.S., R.D.N., C.S.S.D., is a registered dietitian nutritionist and certified specialist in sports dietetics based in Los Angeles, California. She’s also the owner of Yasi Ansari Nutrition.
