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.
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:
- 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.
- 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.
- 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.
25 Best Meal Prep for Weight Loss
Protein Salad Meal Prep
PREP TIME: 30 minutes
This fresh and satisfying protein salad is made with powerhouse ingredients like quinoa, chickpeas, black beans, and eggs.
The balance of healthy fats, complex carbs, and protein will keep you full for hours (and is easy to meal prep!).
This is one of the meal prep salads that stores well in a mason jar as the vertical setup keeps that crunch intact.
Edamame Salad
PREP TIME: 15 minutes
This wholesome edamame salad is packed with veggies and protein to keep you satisfied until dinnertime.
But it’s the antioxidant-rich dressing made with soy sauce and sesame oil that steals the show!
All its crunchy ingredients make it perfect for meal prep.
And if you want to keep it fresher for longer, store the dressing separately and add it just before you’re ready to eat.
Greek Chickpea Salad
PREP TIME: 10 minutes
Turn a traditional Greek salad on its head by throwing in protein-rich chickpeas and tangy feta.
I adore this versatile salad as it’s loaded with juicy tomatoes, sweet bell peppers, and crunchy onions!
To maintain crunch and texture, store your salad in an airtight container and keep the dressing separate.
Greek Couscous Salad
PREP TIME: 25 minutes
I’ve always thought that couscous was an underrated grain, and it truly shines in this easy meal prep salad.
Chickpeas are the main protein here. Add in crispy bell peppers, sweet red onions, chopped parsley, and feta cheese to finish.
The flavors taste better as the days go on, and storing the dressing separately keeps everything fresh.
Mediterranean Lunch Box
PREP TIME: 20 minutes
This Mediterranean Lunch Box is one of my all-time favorite meal prep salads as it’s so easy to make ahead.
It is loaded with veggies and protein-rich chickpeas, and the velvety homemade hummus adds some extra satisfying creaminess.
Just remember to store your salad dressing separately.
Rice Salad
PREP TIME: 30 minutes
As a born and bred Italian, this amazing rice salad takes me right back to my roots!
It combines a gorgeous medley of vitamin-packed vegetables with flaky tuna, fresh herbs, and hearty whole grains.
To make things even sweeter, the flavors of this salad intensify the longer they're stored in an airtight container!
Panzanella
PREP TIME: 15 minutes
When I want an easy meal prep salad that stores like a dream (and tastes like home!), I’ll whip up Panzanella.
This Tuscan salad is boosted with chickpeas for added protein, juicy tomatoes, olives, and stale bread.
You can leave it in the fridge to sit for a few days to soak up the rich dressing and tomato juice.
Lentil Greek Salad with Dill Sauce
PREP TIME: 30 minutes
Is there anything better than a slightly spicy and protein-rich Greek salad made with a rich and creamy yogurt sauce?
This flavorful meal prep lunch is made with pepperoncini, tuna, lentils, juicy tomatoes, and cucumber for crunch.
For maximum freshness, dollop on the dill sauce just before eating and give everything a good mix!
Peanut Crunch Salad in a Jar
PREP TIME: 20 minutes
I love how aesthetic this crunchy peanut salad looks in a mason jar (yep, it’s Insta-ready!).
You’ll want to start by layering the dressing at the bottom.
Then, you can pile on the fluffy quinoa, crisp veggies, and crunchy peanuts to keep this salad fresh all week long!
Chickpea Quinoa Salad Meal Prep
PREP TIME: 25 minutes
Chickpeas, quinoa, and boiled eggs come together to create this protein-packed meal prep salad.
Throw in sweet pomegranate seeds, crispy red onions, and fresh parsley, and you'll have the ultimate palate-pleaser.
To keep things fresh for 4 days, store everything in airtight containers and add the dressing just before eating!
Chickpea Tuna Salad
PREP TIME: 25 minutes
Wave goodbye to that tuna salad sandwich and hello to this fresh and flavorful meal prep salad!
The tuna and chickpeas dial the protein factor way up, and the creamy feta balances the bold arugula beautifully.
To meal prep, chop all the ingredients and refrigerate in a separate airtight storage container until you’re ready to assemble the salad.
Add the antioxidant-rich olive oil dressing at the last minute, and you’re good to go for the week!
Hummus Bowl
PREP TIME: 25 minutes
The first time I tried this refreshing, rich, and creamy hummus bowl, I was genuinely blown away.
It gets tons of Mediterranean flair from the feta cheese, crispy roasted chickpeas, and crunchy veggies.
To skip any sogginess, store the hummus, roasted chickpeas, and veggies separately – and then assemble before serving!
Healthy Chickpea Vegetable Pasta Salad
PREP TIME: 20 minutes
Who doesn’t love an old-school (and protein-heavy!) chickpea pasta salad during the summertime?
This one helps you beat the heat with juicy cherry tomatoes, yellow bell peppers, and crunchy cucumber.
Just whip up a bit of extra dressing to toss the pasta with before eating to freshen things up!
Thai Chicken Quinoa Salad
PREP TIME: 15 minutes
This Thai-inspired salad combines tender curry-marinated chicken and mango with a gloriously sweet and savory dressing.
Layering the ingredients in a mason jar stops things from getting soggy – just remember, greens go right at the top!
Trust me, this is a meal prep salad that you’ll be itching to repeat every single week (I know I do!).
Southwestern Quinoa Mason Jar Salads
PREP TIME: 35 minutes
I love this black bean salad that’s jazzed up with bell peppers, corn, and cherry tomatoes.
It’s essentially a deconstructed Tex-Mex feast that combines complex carbs, protein, and a vibrant cumin-lime dressing!
You just need to seal your mason jar, dump your salad into a bowl, and gently stir everything to combine when you are ready to eat it.
Orzo Salad Jars
PREP TIME: 25 minutes
These no-cook orzo salad jars combine salty feta cheese, crispy veggies, and tangy Greek olives for texture!
And I love that they get more flavorful as they sit and soak in the balsamic and honey dressing.
Remember to keep your veggies and feta at the top to bottle that freshness for up to 3 days!
Tuna Salad Meal Prep Bowls
PREP TIME: 15 minutes
This tuna salad meal prep bowl is my go-to pick when I want a low-carb lunch packed with protein!
Storing the blueberries and veggies in separate sections of an airtight bento box stops anything from wilting.
And trust me on this one - the homemade mayo and Dijon mustard-based tuna salad is oh-so-satisfying.
Mediterranean Chickpea and Egg Salad Jars
PREP TIME: 20 minutes
If you can’t get enough of mason jars (like me!), then you’ll love these stacked and jacked Mediterranean salads.
Combining chickpeas with quinoa makes this one of my favorite meal prep salads for packing a protein punch.
But don't sleep on those crunchy carrots, hard-boiled eggs, or zingy sun-dried tomatoes either!
As always, you’ll want to store the dressing at the bottom of the jar to preserve the rest of the ingredients.
Greek Chicken Salad Bowls
PREP TIME: 23 minutes
I don’t always cook with meat as I’m a huge fan of vegan and veggie dishes (go plant power!).
But the healthy ingredients in this chicken salad bowl always draw me in – I mean, just look at those colors!
The marinated chicken and veggies will stay relatively fresh in the fridge, but store the dressing separately.
Chinese Noodle Salad
PREP TIME: 30 minutes
Piping-hot stir fries are a staple in my house, but this cold noodle salad is about to change the game!
It pairs crunchy veggies with firm tofu and a creamy peanut butter dressing for a balanced and wholesome bite.
Prepping this dish in mason jars keeps everything layered to perfection (and super fresh!) for up to 3 days.
Greek Chicken Salad
PREP TIME: 15 minutes
Tangy feta, salty olives, and tender chicken turn an otherwise simple salad into a mind-blowing meal!
The crunchy veggies add tons of texture, and the zippy dressing works beautifully with the sharp feta.
The classic mason jar layering method keeps those meal prep salads fresh and crunchy!
I also tried this with salmon, and it works just as well.
Mediterranean Quinoa Salad
PREP TIME: 30 minutes
A healthy, protein-packed, and easy Mediterranean salad that can be stored in the fridge for days on end?
Where on earth do I sign up?
The cherry tomatoes, bell peppers, and cucumbers pair perfectly with the basil and lemon dressing.
And the longer this salad sits, the more it soaks up those flavors for a brighter bite!
Quinoa Sweet Potato Salad
PREP TIME: 1 hour
Meatless Monday is set to become the best day of the week with this caramelized onion and sweet potato salad!
The crisped chickpeas work beautifully alongside herby rosemary and toasty maple walnuts for a seriously balanced bowl.
Divvy up the portions into containers and keep the mustard dressing separate to extend the life of this tasty dish.
Southwest Chicken Salad
PREP TIME: 30 minutes
I’m always in the mood for Southwest salads, as they’re punchy, satisfying, and usually packed with protein!
The spicy cilantro yogurt and chipotle ranch keep the chicken moist, while the avocado brings creaminess and healthy fat.
Stack your jar from dressing to greens (add them last, trust me!)
Lentil Salad
PREP TIME: 1 hour 35 minutes
This nutritious Buddha Bowl is up there with my favorite meal prep salads as it’s full of protein and crunch.
The lentils are low in sodium and saturated fat and bring a bunch of folate and fiber to the mix (score!).
The longer the veggies and lentils sit in the olive oil, Dijon, and garlic, the better they taste!
25 Best Meal Prep Salads
Ingredients
- Protein Salad Meal Prep
- Edamame Salad
- Greek Chickpea Salad
- Greek Couscous Salad
- Mediterranean Lunch Box
- Rice Salad
- Panzanella
- Lentil Greek Salad with Dill Sauce
- Peanut Crunch Salad in a Jar
- Chickpea Quinoa Salad Meal Prep
- Chickpea Tuna Salad
- Hummus Bowl
- Healthy Chickpea Vegetable Pasta Salad
- Thai Chicken Quinoa Salad
- Southwestern Quinoa Mason Jar Salads
- Orzo Salad Jars
- Tuna Salad Meal Prep Bowls
- Mediterranean Chickpea and Egg Salad Jars
- Greek Chicken Salad Bowls
- Chinese Noodle Salad
- Greek Chicken Salad
- Mediterranean Quinoa Salad
- Quinoa Sweet Potato Salad
- Southwest Chicken Salad
- Lentil Salad
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!
