How To Meal Prep Salads

If salads are your jam, a top quality salad can value you twice as a lot as a burger. Yikes! Not solely does that worth take a success to your pockets, nevertheless it additionally takes a success to your motivation to eat the salad as a substitute of the burger.

Whenever you’re on the hunt for handy meals… that’s wholesome… saves you cash… AND tastes nice… you could marvel should you’re asking an excessive amount of. However with meal prep, you’ll be able to verify all of those bins!

It’s simple to make more healthy consuming decisions and lower your expenses once you meal prep for the week.

However are you able to actually have that excellent lunchtime salad able to seize n’ go from the fridge? Sure!

If you wish to preserve your salads contemporary and crisp for days at a time, listed here are some suggestions for the finest solution to meal prep salads. 


It’s true, a typical salad that hangs out within the fridge for days tends to get soggy and gross. 

However we’ve a number of salad meal prep methods and suggestions that can preserve your salads contemporary. 

Right here’s your simple step-by-step information for salad prepping.

  1. Begin with Salad Greens

Not all greens are created equally relating to meal prep. In case you want your salad to final a number of days, select stronger greens on your base salad so that you don’t find yourself with soggy salads. You’ll want to make use of greens like kale, romaine lettuce, cabbage, or swiss chard. If you wish to embrace softer greens like spinach, wait and add these tender leaves nearer to the time you’re consuming the salad. 

  1. Add Agency Greens

To provide your salad nice taste and vitamin, add quite a lot of veggies. The most effective greens for prepped salads are agency and maintain up effectively after they’re washed and reduce. Embrace veggies like bell pepper, broccoli, onion, snow peas, celery, carrots, cauliflower, and corn. Be sure to use a paper towel to pat dry the veggies after washing. Any added moisture will result in a mushy salad.

  1. Add Proteins

Be certain your salad is an entire meal by including some protein. Together with quinoa, lentils, black beans, chickpeas, or rooster is an effective way to make your salad extra filling. Absolutely cook dinner and funky your proteins earlier than including them to the salad.

  1. Prep Salad Toppings and Salad Dressing

The largest tip for conserving your salad prep contemporary for per week is to retailer your toppings and dressing individually out of your salad. Salads that keep contemporary all week use separate containers for toppings and dressing to maintain crunchy meals crunchy. Prep the toppings and dressing so all the salad shall be able to seize when wanted – simply combine the containers collectively earlier than consuming. 

Meal prep salad is so much like constructing a salad you’d eat immediately. The largest distinction once you need salads that can final per week is ensuring you select the precise elements and handle moisture ranges to offer your salad an extended shelf life. 


Listed here are our hacks to maintain salad contemporary all week:

  • Select agency salad greens. You’ll must move on the newborn spinach and use stronger leaves like romaine lettuce or cabbage.
  • Maintain the dressing. Including the salad dressing simply earlier than consuming is one of the simplest ways to maintain your salad contemporary and crisp.
  • Construct it the other way up. If you’d like the dressing in the identical container, add the dressing to the underside of the container earlier than including the opposite elements. Subsequent add the protein, fruits, and veggies, after which add the greens. Whenever you’re able to eat, give your container a shake or use a fork to toss all of it collectively. 
  • Flat containers are higher than tall containers. The mason jar salad makes a reasonably image on Pinterest, however salads in-built mason jars can squish the greens and make a soggier salad. Utilizing a bigger, flat storage container will assist unfold out the veggies and the burden. In case you do go for the mason jar, construct your salad the other way up.
  • Hold it dry. You’ll wash many of the objects in your salad earlier than constructing the salad. This added liquid, in addition to any liquid naturally within the meals, can go away your lettuce swimming in a yucky mess by the top of the week. Be sure to pat dry any washed objects or use a salad spinner. And keep away from slicing juicy additions like cherry tomatoes, grapes, or berries. Select veggies which might be naturally drier like carrots and broccoli.
  • Keep away from the warmth. You might get pleasure from a quinoa salad or a steak salad, however don’t add these elements whereas sizzling except you need a wilted salad. Quiet down all cooked elements earlier than including them to your greens.

With these easy methods, you’ll be able to meal prep salads and preserve them contemporary.


You’ll be able to select from two major strategies of meal prepping salads. Each prevent money and time and offer you fast entry to a wholesome meal. 

One methodology finishes with the salads in individually portioned containers and the opposite methodology leaves the ultimate meeting till later within the week. 

Listed here are the main points for each strategies so you’ll be able to select which works finest for you. 

Technique 1: Batch Prep Salads

You’re most likely extra accustomed to batch prepping than you understand. In case you’ve eaten leftovers, that’s batch prepping! 

Batch prepping is once you make an additional massive batch of meals and eat it for a number of meals. For salads, this could be like making a jumbo caesar salad to eat as a facet dish with all of your dinners all through the week. Or like making a big batch of couscous and beans salad and having grab-and-go lunches for an total week.

The advantage of batch prepping is having your dish utterly able to eat. Whether or not you portion out the dish into particular person containers or retailer it in a single massive container to serve later, you’ve combined all elements collectively and it’s able to go. Simply add toppings and dressing. 

Technique 2: Ingredient Prep Salads

Ingredient prep is one other type of meal prepping. This methodology contains washing, slicing, and cooking the elements in your dish. However as a substitute of assembling the meal, you set every ingredient in its personal storage container and assemble the dish later within the week. 

The advantages of ingredient prep embrace flexibility in your menu and elevated freshness. Your menu is versatile as a result of with a handful of prepped elements you may make many various meals. You’re not dedicated to consuming a single meal a number of occasions all through the week. If in case you have veggies, black beans, rooster, and quinoa within the fridge, you’ll be able to toss these along with totally different dressings and toppings to make something from a salad to a TexMex bowl. Retaining your elements separate in meal prep containers may also assist your contemporary elements last more. 

Selecting a Technique

Each strategies are nice methods to meal prep. Selecting a technique comes right down to your private desire. As with all facets of meal prep, do what works for you! 

In case you’re a meal prep newbie, we’d counsel you begin with batch prepping. This methodology is easy and reduces midweek steps. When you’ve mastered making a number of recipes forward of time with batch prepping, experiment with ingredient prep. Then the selection is yours from there!


Not all veggies keep contemporary for per week in your fridge after you’ve washed and reduce them. Take into consideration avocados – you wouldn’t wish to eat a brown avocado that you just reduce per week earlier. 

So to keep away from brown avocados and slimy cucumbers, give these veggies a attempt for meal prepping salads:

  • Beets
  • Cherry tomatoes (don’t reduce)
  • Grated carrots
  • Bell peppers
  • Grated brussels sprouts
  • Crimson onion
  • Inexperienced onions
  • Roasted candy potato
  • Snap peas
  • Celery
  • Radishes

If you wish to embrace different veggies or toppings to your salad that don’t keep contemporary as lengthy, plan on including them to your salad on the day you eat. You’ll nonetheless save a lot of time having your salad able to go. With solely a minute or two of prep so as to add your remaining elements, you’ll be able to eat.


Deliver your bowl of leafy-green goodness to life with a flavorful dressing! 

In case you haven’t made your personal dressings earlier than, you’re lacking out. The salad dressings from the grocery retailer are sometimes stuffed with unhealthy fat. Whenever you make your dressing at dwelling, precisely what you’re getting in each chunk. 

Give home made salad dressings a attempt. You’ll be stunned at how simply they arrive along with elements you most likely have already got readily available. 

Making a pleasant French dressing with olive oil means you’ll be able to keep away from a dressing full of ldl cholesterol, sodium, sugar, or carbohydrates.

Get began with these recipes:

Combine and match your dressings and toppings to create a brand new taste daily. The identical greens and veggies don’t ever get boring once you gown your salad up with these popping flavors!


Salads are enjoyable, flavorful, and filling when achieved proper! Don’t accept a plain pile of lettuce with solely a grated carrot on prime – that’s not going to encourage you to eat your veggies daily. 

In case you want some salad inspiration, check out one in all these mouth-watering recipes that can have you ever excited for mealtime. 

For extra salad and meal prep inspo, check us out on Youtube.


Hey, I am Kevin

My title is Kevin. My life modified once I realized that wholesome dwelling is a lifelong journey, primarily gained by having a well-balanced food plan and sustaining an energetic life-style.

By experimenting within the kitchen and sharing my meals on Tumblr, I realized wholesome consuming will not be boring! By making a number of changes to my favourite meals, I might design a food plan that might assist me obtain my wellness targets whereas satisfying my want for BANGIN meals! ???? Now I attempt to assist folks all over the world understand that very same degree of freedom in consuming no matter price range. Welcome, let’s #DemocratizeWellness collectively!