25 Best Meal Prep Salads That Are Incredibly Satisfying

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These delicious meal prep salads are packed with wholesome and nutritious ingredients to simplify your working week. Quick, convenient, healthy, and satisfying, I promise these recipes will change the way you look at salads! 

Love this? Check my guide How to Meal Prep: A Beginners’s Guide to Stress-Free Cooking.

Collage lentil salad and chickpea quinoa salad recipes.

Okay, let’s start from the beginning.

I’ve never loved plain, boring salads. Never.

But I swear these salads are different.

They are filled with fresh ingredients and vibrant colors. You can prep them once and eat them all week. 

No more sad-looking, soggy salads here!

These salad meal prep recipes will save you tons of time and take the pressure off when you’re stressed out. 

There’s nothing like having some vibrant, crunchy greens waiting for you in the fridge when you’ve just finished a last-minute meeting.

These tasty salads are the perfect alternatives to soups and curries when you’re craving something light and fresh.

But before we dive in, I want to share a few tips.

Can you really meal prep salads?

When you think of salad, you probably think of lettuce or other soft greens. So, this is a legitimate question.

The answer is yes, you can meal prep salads, but you need to use some specific techniques to make sure all your ingredients stay fresh and crispy up to the time you are ready to eat the salad:

  1. Choose the right ingredients: Sturdy greens like kale, cabbage, spinach, or romaine hold up better than softer greens. And don’t forget to add protein and carbs to make this a complete meal. 
  2. Layering: Whether you use the mason jar method or another type of container, add the dressing at the bottom (or store it separately), then add hard veggies like carrots, peppers, or cucumber, top them with carbs and protein, and add greens on top to keep them fresh and crunchy.
  3. Storing: Use mason jars or glass containers to keep your salads fresh. As mentioned before,  you can store your dressing separately to hold your salads for longer. Refrigerate for 3 to 5 days.

Which ingredients are best for meal prep salads?

If you want your meal prep salads to last for up to 5 days in the fridge, you must be mindful of what ingredients you pick.

  • Greens: Opt for sturdy greens like kale, spinach, cabbage, or romaine lettuce. If you want to add softer greens like lettuce or arugula, store them separately or in contact with dry ingredients so they don’t get soggy.
  • Proteins: Cooked chicken, turkey, tuna, sardines, hard-boiled eggs, beans, chickpeas, lentils, tofu, or tempeh are all great choices.
  • Veggies & Fruits: Choose a variety of colorful, crunchy veggies like bell peppers, fennel, carrots, and cucumber. But also fresh fruit like berries, pomegranate, or peaches. Or dry fruit like raisins or cranberries.
  • Carbs: Quinoa, brown rice, couscous, or whole wheat pasta are great additions to give more substance to your salad.
  • Toppings: Nuts, seeds, a small amount of cheese, and croutons are incredible to give your salad extra texture.
  • Salad Dressing: Always add it at the bottom of your container, or even better, store it in a separate small jar and add and mix only it before eating. The only salads that are actually better if you add dressing in advance are kale salads or cabbage salads. Here, the dressing helps to break down the fibrous, tough leaves, making them tender and more flavorful.

If you want to reheat your protein or grains, store them separately. This will make it super easy to pop them in the microwave for a few seconds to warm them up before assembling your salad.

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Collage lentil salad and chickpea quinoa salad recipes.
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25 Best Meal Prep Salads

These delicious meal prep salads are packed with wholesome and nutritious ingredients to simplify your working week. Quick, convenient, healthy, and satisfying, I promise these recipes will change the way you look at salads!
Course: Main Course, Salad
Author: Sara Trezzi

Instructions

  • Select your favorite recipe from the list above.
  • Prepare all the ingredients you’ll need.
  • Prep your favorite meal prep salad recipe in no time!

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