How To Meal Prep Salads


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

While you’re on the hunt for handy meals… that’s wholesome… saves you cash… AND tastes nice… it’s possible you’ll marvel should you’re asking an excessive amount of. However with meal prep, you may verify all of those containers!

It’s simple to make more healthy consuming selections and get monetary savings 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 below are some suggestions for the greatest method 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 have now a couple of salad meal prep tips 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. When you want your salad to final a number of days, select stronger greens in 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 embody softer greens like spinach, wait and add these tender leaves nearer to the time you’re consuming the salad. 

  1. Add Agency Greens

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

  1. Add Proteins

Be sure that your salad is an entire meal by including some protein. Together with quinoa, lentils, black beans, chickpeas, or hen 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 most important tip for conserving your salad prep contemporary for every 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 your complete salad might be able to seize when wanted – simply combine the containers collectively earlier than consuming. 

Meal prep salad is lots like constructing a salad you’d eat straight away. The most important distinction once you need salads that can final every week is ensuring you select the appropriate 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 have to move on the infant 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 need 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. While 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 inbuilt 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. When you do go for the mason jar, construct your salad the other way up.
  • Hold it dry. You’ll wash a lot 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 you pat dry any washed objects or use a salad spinner. And keep away from reducing juicy additions like cherry tomatoes, grapes, or berries. Select veggies which are naturally drier like carrots and broccoli.
  • Keep away from the warmth. You might take pleasure in a quinoa salad or a steak salad, however don’t add these elements whereas sizzling until you desire a wilted salad. Calm down all cooked elements earlier than including them to your greens.

With these easy tips, you may 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 provide you with fast entry to a wholesome meal. 

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

Listed here are the small print for each strategies so you may select which works greatest for you. 

Technique 1: Batch Prep Salads

You’re most likely extra conversant in batch prepping than you understand. When you’ve eaten leftovers, that’s batch prepping! 

Batch prepping is once you make an additional giant batch of meals and eat it for a number of meals. For salads, this might 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 complete week.

The good thing about batch prepping is having your dish fully able to eat. Whether or not you portion out the dish into particular person containers or retailer it in a single giant 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 technique contains washing, reducing, and cooking the elements in your dish. However as a substitute of assembling the meal, you place every ingredient in its personal storage container and assemble the dish later within the week. 

The advantages of ingredient prep embody 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. When you’ve got veggies, black beans, hen, and quinoa within the fridge, you may toss these along with totally different dressings and toppings to make something from a salad to a TexMex bowl. Maintaining your elements separate in meal prep containers also can assist your contemporary elements last more. 

Selecting a Technique

Each strategies are nice methods to meal prep. Selecting a technique comes all the way down to your private choice. As with all elements of meal prep, do what works for you! 

When you’re a meal prep newbie, we’d counsel you begin with batch prepping. This technique is straightforward and reduces midweek steps. When you’ve mastered making a couple 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 every week in your fridge after you’ve washed and lower them. Take into consideration avocados – you wouldn’t need to eat a brown avocado that you just lower every week earlier. 

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

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

If you wish to embody 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 plenty 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.


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

When 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. While you make your dressing at residence, you realize precisely what you’re getting in each chew. 

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

Making a pleasant French dressing with olive oil means you may 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 day-after-day. 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 performed 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 day-after-day. 

When you want some salad inspiration, check out one in every of these mouth-watering recipes that can have you ever excited for mealtime. 

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


Hey, I am Kevin

My title is Kevin. My life modified once I realized that wholesome residing is really a lifelong journey, primarily received by having a well-balanced eating regimen and having fun with enough train.

By experimenting within the kitchen and overtly sharing my meals, I realized that wholesome consuming is hardly boring and that by making a couple of changes, I may design a eating regimen that might assist me obtain my private health targets. Our our bodies are constructed within the kitchen and sculpted within the gymnasium.



No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *