Looking for a nutritious, protein-packed meal that fuels your run and keeps you satisfied? This lentil taco salad in a jar is ideal for runners who need sustained energy and a balance of nutrients. With a blend of fibre-rich lentils, crunchy veggies and a kick of flavor, this easy-to-make meal is loaded with everything your body craves after a workout or a long run.
Why lentils are a runner’s best friend
Lentils are a powerhouse for runners, packing about 18 grams of plant-based protein per cooked cup to support muscle recovery. Rich in complex carbs and fibre, they provide steady energy without the sugar highs and lows, keeping you fueled through long runs. Plus, lentils are loaded with iron—a nutrient many runners need more of. Iron plays a key role in transporting oxygen to muscles, boosting endurance and performance.
Lentil Taco Salad in a Jar
(Inspired by the recipes at Running on Real Food).
Ingredients
Layer 1: Salsa or taco sauce (the dressing)
Layer 2: Cooked lentils (about 1/2 cup per jar)
Layer 3: Diced bell peppers, tomatoes, and corn
Layer 4: Shredded lettuce or mixed greens
Layer 5: Avocado slices or shredded cheese (optional)
Directions
Add the salsa or taco sauce to the bottom of a large jar. This keeps the rest of the ingredients from getting soggy.
Layer in the cooked lentils as the second layer.
Add the diced veggies (bell peppers, tomatoes and corn), which add both flavor and color.
Top with greens for a fresh crunch.
Add optional toppings like avocado or cheese if desired.
When ready to eat, shake the jar to distribute the dressing, or pour it into a bowl and mix.
Tip: This salad can be stored for up to three days in the fridge, making it perfect for meal prep. Prefer your salads in a bowl? Throw the same ingredients into a bowl, add some sour cream or Greek yogurt, and enjoy.
