A simple evening tip to cut next day calories

Swap your sandwich

Wouldn't it be great if you could chop a few extra calories in a matter of minutes the day before? Well, you can!

Instead of making sandwiches, prepare a filling and nutritious salad the night before...in a jar!

Salad jars

These yummy-looking salad jars will get you excited about eating healthily, and they're so quick and simple to make.

Why salad in a jar? It keeps the ingredients separate and crisp - away from the dressing - until you're ready to eat. Simply shake the jar, tip the salad out onto a plate, toss and enjoy!

All you need is a mason jar and ingredients for a stacked salad.

Layering your salad

1. Bottom of jar: Add the dressing of your choice.

2. Next: Add heavier ingredients that hold up well with dressings (or those you want 'marinated'), like beans, onions, carrots, radish and perhaps cucumber, mushroom, tomato.

3. Next: Add a layer of any ingredients you don't want touching the dressing, like snap peas, baby sweetcorn, shredded cabbage, sweet peppers.

4. Next: Top the more solid items with a good layer of leafy greens like lettuce, spinach, kale, chard, etc.

5. Then: Sprinkle a little healthy crunch on top of the greens, like nuts, seeds, sprouts.

6. Finally: Tantalise your taste buds with a few fruit, berries, herbs, or edible flowers.

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