5-Min High-Protein Jar Meals: No Blender Needed!

Perfect for busy students, professionals, and anyone short on time. Gone are the days of

choosing between convenience and nutrition. These budget-friendly jar meals prove you can eat well without breaking the bank or spending hours in the kitchen. At just over £2 per jar, each recipe delivers serious nutritional value with 25-42 grams of protein per serving.

Whether you're rushing between lectures, working long hours, or simply want hassle-free meals ready when you are, these recipes are your answer. The overnight oats can be prepped in batches for grab-and-go breakfasts all week, while the noodle jars transform into satisfying hot meals with just a splash of boiling water.

Why you'll love these High-Protein recipes:

• Quick prep: Just 5-8 minutes to assemble

• No special equipment: No blender, no fancy gadgets required

• Student budget-friendly: Each jar costs just over £2

• High protein: Perfect for staying full and energized

• Minimal cleanup: Everything happens in one jar

• Meal prep ready: Make several at once for the week ahead

From creamy Lemon Blueberry Pie overnight oats that taste like dessert for breakfast, to warming Korean-inspired noodles that rival your favourite takeaway, these recipes prove that eating well on a budget doesn't mean sacrificing flavour or convenience.

OVERNIGHT OATS RECIPES

1. Lemon Blueberry Pie Overnight Oats

Serves 1 | Prep: 5 minutes | Chill: 4+ hours

Ingredients:

• 1/2 cup rolled oats

• 1 tbsp ground flaxseed

• 1 tbsp chia seeds (optional, for extra protein)

• 1 scoop vanilla protein powder 30 grams (optional)

• 1 and a ¼ cup plant milk (oat or soy milk work best)

• 2 tbsp lemon juice

• 1 tsp lemon zest

• 1 tbsp maple syrup or agave (optional)

• 1/4 tsp vanilla extract

• Pinch of salt

• 1/3 cup fresh or frozen blueberries

Instructions:

1. In a mason jar, whisk together flaxseed, protein powder (if using), lemon juice, lemon zest, maple syrup, vanilla, and salt

2. Add plant milk and whisk until smooth

3. Stir in oats and chia seeds

4. Fold in half the blueberries

5. Top with remaining blueberries and crushed biscuits

6. Seal jar and refrigerate overnight

7. Enjoy cold or microwave for 30 seconds if preferred warm

Budget Tip: Use frozen blueberries - they're cheaper and work perfectly!

Nutritional values per serving: 564 calories, 17.1 grams total fat of which saturates 1.9 grams, 52.9 grams carbohydrates, 41.5 grams of protein

2. Chocolate Cherry Overnight Oats

Serves 1 | Prep: 5 minutes | Chill: 4+ hours

Ingredients:

• 1/2 cup rolled oats

• 1 tbsp ground flaxseed

• 1 scoop vanilla or chocolate protein powder (optional)

• 1 and ¼ cup plant milk

• 2 tbsp cocoa powder

• 2 tbsp maple syrup

• 1/4 tsp vanilla extract

• Pinch of salt

• 1/3 cup pitted cherries (fresh, frozen, or canned in juice)

• 1 tbsp dark chocolate chips (optional)

• 1 tbsp chopped almonds or walnuts (optional)

Instructions:

1. In a mason jar, whisk together flaxseed, protein powder, cocoa powder, maple syrup, vanilla, and salt

2. Gradually add plant milk, whisking to prevent lumps

3. Stir in oats until well combined

4. Fold in half the cherries

5. Top with remaining cherries, chocolate chips, and nuts

6. Seal and refrigerate overnight

7. Stir before eating and add a splash of milk if needed

Budget Tip: Canned cherries in juice work great - just drain them first!

Nutritional values per serving: 524 calories, 9.8 grams of fat of which saturates 2.3 grams, 68.5 grams carbohydrates, 39.6 grams protein

JAR NOODLE RECIPES

3. Spicy Korean-Style Jar Noodles

Serves 1 | Prep: 8 minutes | Cook: 3-6 minutes

Sauce Base:

• 1 and 1/2 tbsp gochujang (Korean chili paste)

• 1 tbsp soy sauce

• 1 tbsp rice vinegar

• 1 tsp sesame oil (optional)

• 1 tsp maple syrup or brown sugar

• 1 clove garlic, minced

• 1/2 tsp fresh ginger, grated

Jar Assembly (bottom to top):

• Sauce mixture

• 1/4 cup finely diced bell pepper

• 1/4 cup finely diced carrot

• 2 tbsp finely chopped spring onions

• 1/4 cup shredded cabbage

• 80g marinated tofu, cubed

• 42 grams dry weight (half a bunch) of buckwheat and wheat noodles (I used yukata brand) Boiled according to package instructions and drained

• 1 tsp sesame seeds

• Fresh coriander for garnish

Instructions:

1. Mix all sauce ingredients in the bottom of a wide-mouth jar

2. Layer vegetables in order listed

3. Add tofu and noodles on top

4. When ready to eat: Add boiling water to ¾ way full of jar, seal jar, and shake vigorously

5. Let sit for 2 minutes, then stir and enjoy

6. Garnish with sesame seeds and coriander

Nutritional values per serving: 551 calories, 17.8 grams total fat of which saturates 1.3 grams ,74 grams total carbohydrates, 25 grams protein

4. Miso-Tahini Ramen Jar Noodles

Serves 1 | Prep: 8 minutes | Cook: 3 minutes

Sauce Base:

• 1 tbsp tahini (sesame seed paste)

• 1 tbsp white or yellow miso paste

• 1 tbsp soy sauce

• 1 tbsp rice vinegar

• 1 tsp maple syrup

• 1 tsp sesame oil

• 1 clove garlic, minced

• 1/2 tsp fresh ginger, grated

• 1 tbsp nutritional yeast (for extra creaminess)

• ½ teaspoon soya sauce

Jar Assembly (bottom to top):

• Sauce mixture

• 1/4 cup finely diced bell pepper (any colour)

• 1/4 cup grated carrot

• 2 tbsp finely chopped spring onions

• 1/4 cup finely shredded napa cabbage

• 80g marinated tofu, cubed

• Buckwheat and wheat noodles or any noodle of choice (I used 42 grams dry weight yukata brand)

• Fresh coriander and extra spring onions for garnish

Note: Feel free to substitute any quick-cooking vegetables like snap peas, courgette, or broccoli florets cut very small

Instructions:

1. Mix all sauce ingredients in the bottom of a wide-mouth jar

2. Layer vegetables as listed

3. Add tofu and noodles on top

4. When ready to eat: Add boiling water until the jar is ¾ of the way full, seal jar, and shake well

5. Let sit for 2-6 minutes, then stir thoroughly

6. Garnish with fresh herbs and sesame seeds

Nutritional value per serving: 647 calories, 29.6 grams fat, of which saturates 4.1 grams, 61.1 grams carbohydrates, 33.4 grams of protein