How To Meal Prep Salads

If salads are your jam, you already know a top quality salad can price 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 an alternative of the burger.

Once you’re on the hunt for handy meals… that’s wholesome… saves you cash… AND tastes nice… it’s possible you’ll marvel in case you’re asking an excessive amount of. However with meal prep, you’ll be able to test all of those containers!

It’s straightforward 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 recent and crisp for days at a time, listed below are some suggestions for the finest 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’ve got a number of salad meal prep tips and suggestions that can preserve your salads recent. 

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

  1. Begin with Salad Greens

Not all greens are created equally in relation to meal prep. Should 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 offer your salad nice taste and vitamin, add quite a lot of veggies. One of the best greens for prepped salads are agency and maintain up effectively after they’re washed and minimize. 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 sure that your salad is a whole meal by including some protein. Together with quinoa, lentils, black beans, chickpeas, or hen is a good way to make your salad extra filling. Totally 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 retaining your salad prep recent for per week is to retailer your toppings and dressing individually out of your salad. Salads that keep recent all week use separate containers for toppings and dressing to maintain crunchy meals crunchy. Prep the toppings and dressing so all the salad will probably be able to seize when wanted – simply combine the containers collectively earlier than consuming. 

Meal prep salad is quite a bit like constructing a salad you’d eat straight away. The most important distinction once you need salads that can final per week is ensuring you select the precise elements and handle moisture ranges to present your salad an extended shelf life. 


Listed below are our hacks to maintain salad recent all week:

  • Select agency salad greens. You’ll have to go 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 recent 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. Once 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. Should you do go for the mason jar, construct your salad the other way up.
  • Preserve it dry. You’ll wash many of the gadgets 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 tip of the week. Be sure to pat dry any washed gadgets or use a salad spinner. And keep away from chopping juicy additions like cherry tomatoes, grapes, or berries. Select veggies which are naturally drier like carrots and broccoli.
  • Keep away from the warmth. You could take pleasure in a quinoa salad or a steak salad, however don’t add these elements whereas scorching until you need a wilted salad. Settle down all cooked elements earlier than including them to your greens.

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


You possibly can select from two main strategies of meal prepping salads. Each prevent money and time and offer you 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 below are the small print for each strategies so you’ll be able to select which works finest for you. 

Methodology 1: Batch Prep Salads

You’re in all probability extra conversant in batch prepping than you notice. Should 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 is able to be like making a jumbo caesar salad to eat as a aspect 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 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. 

Methodology 2: Ingredient Prep Salads

Ingredient prep is one other type of meal prepping. This technique contains washing, chopping, and cooking the elements in your dish. However as an alternative 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. In case you have veggies, black beans, hen, and quinoa within the fridge, you’ll be able to toss these along with completely different dressings and toppings to make something from a salad to a TexMex bowl. Holding your elements separate in meal prep containers also can assist your recent elements last more. 

Selecting a Methodology

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

Should you’re a meal prep newbie, we’d counsel you begin with batch prepping. This technique 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 recent for per week in your fridge after you’ve washed and minimize them. Take into consideration avocados – you wouldn’t wish to eat a brown avocado that you simply minimize 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 minimize)
  • 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 recent as lengthy, plan on including them to your salad on the day you eat. You’ll nonetheless save numerous 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.


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

Should you haven’t made your personal dressings earlier than, you’re lacking out. The salad dressings from the grocery retailer are sometimes filled with unhealthy fat. Once you make your dressing at house, you already know precisely what you’re getting in each chew. 

Give selfmade salad dressings a attempt. You’ll be shocked at how simply they arrive along with elements you in all probability have already got readily available. 

Making a pleasant French dressing with olive oil means you’ll be able to keep away from a dressing filled with 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 costume your salad up with these popping flavors!


Salads are enjoyable, flavorful, and filling when executed 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. 

Should you want some salad inspiration, check out one among these mouth-watering recipes that can have you ever excited for mealtime. 

For extra salad and meal prep inspo, .


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 food plan and having fun with enough train.

By experimenting within the kitchen and brazenly sharing my meals, I realized that wholesome consuming is hardly boring and that by making a number of changes, I might design a food plan that would assist me obtain my private health objectives. Our our bodies are constructed within the kitchen and sculpted within the health club.

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