25 BEST MEAL PREP SALADS: These delicious salads for meal prep are loaded with healthy and nutritious ingredients to make your workweek easier. I guarantee that these recipes will change the way you think about salads! They are quick, easy, healthy, and filling! Love it? Check out my book “How to Meal Prep: A Beginners’ Guide to Stress-Free Cooking” for more information.
Okay, let’s begin from scratch. Salads that are merely bland to me have never been my favorite. Never. However, I swear that these salads are unique.
Fresh ingredients and vibrant colors fill them. They can be prepared once and eaten throughout the week.
We’re done with salads that look sad and are soggy! When you’re feeling stressed, these salad meal prep recipes will relieve some of the stress and save you a lot of time.
When you’ve just finished a last-minute meeting, nothing beats having some vibrant, crunchy greens waiting for you in the fridge. When you want something light and crisp, these tasty salads are a great alternative to curries and soups. However, before we begin, I’d like to offer a few pointers.
Can You Really Meal Prep Salads?
Most people think of lettuce or other soft greens when they think of salad. Therefore, this is a valid inquiry. Yes, you can meal prep salads;
however, in order to ensure that all of your ingredients remain crisp and fresh until you are ready to eat them, you must employ the following methods:
- Make use of sturdy greens like kale, cabbage, spinach, and romaine instead of softer greens in your recipe. To make this a complete meal, don’t forget to add protein and carbohydrates.
2. Layering: Use a mason jar or another container, put the dressing at the bottom (or store it separately), add hard vegetables like carrots, peppers, or cucumber, top them with carbs and protein, and then add greens to keep them fresh and crunchy.
3. Storage: Keep your salads fresh by storing them in glass or mason jars. To extend the shelf life of your salads, you can store your dressing separately, as previously mentioned. Refrigerate for three to five days.
Which Ingredients Are Best For Meal Prep Salads?
You need to be careful about the ingredients you choose for your meal prep salads if you want them to last up to five days in the fridge.
Greens: Choose sturdy greens like romaine lettuce, kale, spinach, or cabbage. If you want to add softer greens like lettuce or arugula, store them separately or in close proximity to dry ingredients to prevent them from becoming mushy.
Proteins: Tofu, tofu, cooked chicken, turkey, tuna, sardines, hard-boiled eggs, beans, chickpeas, lentils, hard-boiled eggs, and hard-boiled eggs are all excellent options.
Fruits and Vegetables: Select a selection of crunchy, colorful vegetables like bell peppers, fennel, carrots, and cucumber. however, as well as fresh fruits like peaches, pomegranates, and berries. or dry fruits like cranberries or raisins.
Carbs: To give your salad more substance, add whole wheat pasta, quinoa, brown rice, or couscous.
Toppings: Croutons, nuts, seeds, and a small amount of cheese are fantastic ways to give your salad more texture.
Dressing for Salad: Always add it at the bottom of your container, or better yet, store it in a separate small jar and only mix it in before eating.
Kale and cabbage salads are the only salads that actually taste better when dressing is added ahead of time. The dressing breaks down the tough, fibrous leaves here, making them more tender and flavorful.
Store your protein or grains separately if you want to reheat them. Before putting your salad together, just pop them in the microwave for a few seconds to warm them up.
25 BEST MEAL PREP SALADS For Weight Loss
1. PROTEIN SALAD MEAL PREP
30 minutes of prep time Quinoa, chickpeas, black beans, and eggs are the star ingredients in this light and filling protein salad.
Healthy fats, complex carbs, and protein in the right proportion will keep you full for hours—and it’s easy to meal prep!
Because of the vertical arrangement, this is one of the meal prep salads that stores well in a mason jar.
2. EDAMAME SALAD
15 minutes for preparation This nutritious edamame salad is full of vegetables and protein to keep you full until dinner.
However, the dressing made with soy sauce and sesame oil that is loaded with antioxidants takes the cake! Its crunchy components make it ideal for meal preparation.
Also, store the dressing separately and add it just before you’re ready to eat to keep it fresher for longer.
3. GREEK CHICKPEA SALAD
10 minutes for preparation By adding protein-rich chickpeas and tangy feta, you can turn a traditional Greek salad on its head.
I adore this adaptable salad because of its abundance of sweet bell peppers, crunchy onions, and juicy tomatoes!
Place your salad in an airtight container and keep the dressing separate to preserve its crunch and texture.
4. GREEK COUSCOUS SALAD
25 minutes for preparation This simple salad is perfect for meal prep, and I’ve always thought that couscous was a grain that was underappreciated.
Here, the main source of protein is chickpeas. To finish, add feta cheese, chopped parsley, crispy bell peppers, and sweet red onions.
The flavors get better over time, and the dressing keeps everything fresh when stored separately.
5. Lunch Box for the Mediterranean
20 minutes for preparation Because it’s so simple to prepare ahead, this Mediterranean Lunch Box salad is one of my all-time favorite meal prep recipes.
It has a lot of vegetables and chickpeas that are high in protein, and the velvety homemade hummus makes it even creamier, which makes it more satisfying. Simply keep your salad dressing in a separate container.
6.. SALAD OF RICE
30 minutes of prep time This delicious rice salad takes me right back to my Italian roots, as an Italian born and raised!
Flaky tuna, fresh herbs, and hearty whole grains are all part of this beautiful medley of vegetables that are high in vitamins.
The longer this salad is kept in an airtight container, the more intense its flavors become, adding even more sweetness to the dish.
7. PANZANELLA
15 minutes for preparation Panzanella is the salad I make whenever I want a quick and easy salad for meal prep that also tastes like home and stores beautifully.
Chickpeas, olives, stale bread, and juicy tomatoes add protein to this Tuscan salad. You can let it sit for a few days in the refrigerator to absorb the rich dressing and tomato juice.
8. Greek Lentil Salad Served
30 minutes of prep time Is there anything better than a protein-packed Greek salad with a hint of heat and a rich, creamy yogurt sauce?
Pepperoncini, tuna, lentils, juicy tomatoes, cucumber, and crunch add flavor to this meal prep lunch. Dollop the dill sauce on just before eating for maximum freshness, and mix everything well.
9. SALAD WITH PEANUT CRUNCH IN A JAR
20 minutes for preparation This crunchy peanut salad looks great in a mason jar—yes, it’s ready for Instagram!).
Layer the dressing on top of the other ingredients to get started. After that, you can top this salad with fluffy quinoa, crisp vegetables, and crunchy peanuts to keep it fresh throughout the week.
10. MEAL PREP FOR CHICKPEA QUINOA SALAD
25 minutes for preparation This meal prep salad is loaded with protein thanks to the addition of quinoa, boiled eggs, and chickpeas.
The best way to please your tastebuds is to add crispy red onions, sweet pomegranate seeds, and fresh parsley. Place everything in airtight containers and add the dressing just before eating to keep it fresh for four days.
11. TUNA AND CHICKPEA SALAD
10 minutes for preparation Say good-bye to that tuna salad sandwich and say hello to this tasty and fresh salad for meal prep!
The protein content is significantly increased by the tuna and chickpeas, and the creamy feta perfectly balances the bold arugula.
Chop all of the ingredients for meal preparation and store them in an airtight container in the refrigerator until you’re ready to assemble the salad.
At the last minute, add the dressing made from olive oil that is high in antioxidants, and you are good to go for the week.
12. BOWL FOR HUMUS
25 minutes for preparation I was truly blown away the first time I tried this creamy, energizing, and rich hummus bowl.
With its crispy roasted chickpeas, crunchy vegetables, and feta cheese, it has a lot of Mediterranean flair. Store the vegetables, roasted chickpeas, and hummus separately to avoid sogginess, and then assemble before serving.
13. SALAD WITH CHICKPEA, VEGETABLES, AND PASTA
20 minutes for preparation Who doesn’t like a traditional (and protein-rich!) dish? pasta salad with chickpeas in the summer?
Juicy cherry tomatoes, yellow bell peppers, and a crunchy cucumber in this one help you beat the heat. To freshen things up, simply make some extra dressing and toss the pasta with it before eating.
14. SALAD WITH THAI CHICKEN QUINOA
15 minutes for preparation A gloriously sweet and savory dressing brings tender curry-marinated chicken and mango together in this Thai-inspired salad.
Things won’t get soggy if you layer the ingredients in a mason jar, just remember to put the greens on top! I can assure you that you will want to make this meal prep salad every week—I know I do.
15. SALADS FROM THE SOUTHERN QUINOA MASON JAR
35 minutes of prep time This black bean salad with corn, bell peppers, and cherry tomatoes is my favorite. Complex carbohydrates, protein, and a vibrant cumin-lime dressing make up this deconstructed Tex-Mex feast!
When you are ready to eat your salad, all you need to do is pour it into a bowl, seal the jar, and gently stir it all together.
16. JARS OF ORZO SALAD
25 minutes for preparation For texture, these orzo salad jars that don’t need to be cooked combine salty feta cheese, crispy vegetables, and tangy Greek olives!
They also become more flavorful as they soak in the honey-balsamic dressing, which I love. Keep the vegetables and feta at the top to preserve their freshness for up to three days.
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17. BOWLS FOR MEAL PREP WITH TUNA SALAD
15 minutes for preparation When I want a protein-rich, low-carb lunch, I always choose this tuna salad meal prep bowl!
Anything won’t wilt if you store the vegetables and blueberries separately in an airtight bento box. And believe me when I say that the homemade tuna salad with Dijon mustard and mayonnaise is incredibly filling.
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18. JARS OF MEDITERRANEAN EGG AND CHICKPEA SALAD
20 minutes for preparation These Mediterranean salads will be a hit with anyone who, like me, can’t get enough of mason jars.
This is one of my favorite meal prep salads because it packs a lot of protein from the chickpeas and quinoa. However, don’t neglect the zingy sun-dried tomatoes, hard-boiled eggs, and crunchy carrots!
To keep the other ingredients fresh, you should always store the dressing at the bottom of the jar.
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19. BOWLS WITH GREEK CHICKEN SALAD
23 minutes of prep time Since I am a huge fan of vegetarian and vegan dishes (go plant power!), I rarely use meat in my cooking.
However, the colorful chicken salad bowl always entices me with its healthy ingredients. If you store the dressing separately, the marinated chicken and vegetables will remain relatively fresh in the refrigerator.
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20. SALAD OF CHINESE NOODLE
30 minutes of prep time My family always has piping-hot stir fries, but this cold noodle salad is about to change the game!
A well-balanced and nutritious bite is created by combining crunchy vegetables, firm tofu, and a creamy peanut butter dressing.
Preparing this dish in mason jars preserves the freshness and perfection of the layers. up to three days.
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21. SALAD OF GREEK CHICKEN
15 minutes for preparation An otherwise straightforward salad becomes a mind-blowing meal thanks to the tangy feta, salty olives, and tender chicken!
The zingy dressing complements the sharp feta perfectly, and the crunchy vegetables provide a wealth of texture.
The traditional method of layering salads for meal prep keeps them crunchy and fresh. This worked just as well when I tried it with salmon.
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22. SALAD OF MEDITERRANEAN QUINOA
30 minutes of prep time A quick, easy, and high in protein Mediterranean salad that keeps well in the fridge for days?
Where in the world can I enroll?
The basil and lemon dressing goes well with the cucumbers, bell peppers, and cherry tomatoes. And the longer this salad sits, the more of those flavors it takes in, making each bite more vibrant.
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23. Sweet Potato Salad with Quinoa
1 hour of prep time This caramelized onion and sweet potato salad will make Meatless Monday the best day of the week!
A seriously balanced bowl features crisped chickpeas, herbaceous rosemary, and toasty maple walnuts. Divide the dish into portions and keep the mustard dressing separate to keep it fresher longer.
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24. SALAD OF SOUTHWEST CHICKEN
30 minutes of prep time Southwest salads always get me in the mood because they are punchy, filling, and usually full of protein!
The chicken is kept moist by the chipotle ranch and spicy cilantro yogurt, and the avocado adds creaminess and healthy fat. From the dressing to the greens, stack your jar (trust me, add them last!)
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25. SALAD OF LENTILS
1 hour and 35 minutes for preparation Due to its abundance of protein and crunch, this nutritious Buddha Bowl ranks among my favorite meal prep salads. Score!
The lentils add a lot of folate and fiber to the dish in addition to being low in sodium and saturated fat. The vegetables and lentils taste better the longer they sit in the Dijon, olive oil, and garlic.
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