How to Meal Prep a Salad: Dos & Don'ts (+ Recipes)

Sometimes you just don’t have the time to prepare a meal from scratch. However, this doesn’t mean you have to settle for an unhealthy snack! With a little prior planning, you can meal prep salads for up to a week in advance. Learn how to meal prep a salad to take with you for lunch at work or to quickly fix for a light dinner. It’s a healthy and delicious alternative to buying fast food that just isn’t that good for you.

Key Takeaways

• You can meal prep a salad to last for a week if you use fresh and hardy ingredients.
• Meal-prepping can save you time and money, as well as help you adhere to a specific portion quantity or to your specific diet, be it Mediterranean or vegetarian.
• To meal prep a salad, keep these tips in mind: use firm salad greens, wait until any cooked ingredients are cooled before you add them to the salad, and keep the dressing in a separate container.

What Are the Benefits of Meal Prep?

Having to cook dinner after a long day at work doesn’t sound very appealing. But what if you had all the ingredients meal prepped and all you needed to do was mix them? Planning your meals in advance can take a lot of the stress out of cooking. You don’t need to decide what to buy on the go, and you’ll have a ready meal within minutes.

Here are some benefits that make meal prep so convenient:

• Makes shopping for groceries so much easier; you’ll know exactly what ingredients you need for the recipes you plan on cooking.
• Helps you prepare a meal in half the time it would normally take; for instance, if most of your salad ingredients are sliced, all that remains is to mix them and season them.
• Instrumental if you want to stick to a particular diet as it helps you plan the portions in advance.
• Saves you money since you know what you need and don’t have to make decisions on the go.
• Helps you eat healthier because you can plan the type of food you want to include in your diet beforehand.

Can You Meal Prep a Salad in Advance?

Yes! Salads are not difficult to meal prep. The important part is to choose firmer vegetables and greens if you want your salads to last for a week. There are countless combinations of vegetables, salad dressings, and toppings that you can mix, trying out new tastes every week. Just remember that if you want to add softer fruit or tender salad greens (like spinach), add them on the day you plan to eat your salad so that it doesn’t get soggy.

How to Meal Prep a Salad for a Week?

First, choose the salad recipes you want to prepare. Make a list of the ingredients and get them at the store.

1. Once you have all the ingredients, start with the base. Cut or tear the greens and put them in a separate bowl.
2. Next, chop the vegetables. They should also be hard varieties, like bell peppers, cauliflower, carrots, onions, broccoli, celery, or corn.
3. You can choose to keep your greens and vegetables in two separate bowls for mixing into a salad when you need one. Or you can go a step further and prepare the greens and vegetables in lunch containers for the week if you intend to take salad for lunch.
4. Cook the proteins that you want to add to your salad. This can be any protein-rich foods of your choice, such as beef, chicken, beans, chickpeas, eggs or lentils. Keep those in a separate container until cooled. You can then mix them in with the salad.
5. Prepare the salad dressing and the toppings in a separate container. Why not add some nuts, sunflower seeds, dried cranberries, or olives?

 

How Do You Keep Salad Fresh for Meal Prep? 5 Tips

While salads easily go soggy, there are things you can do to keep your salads fresh for a longer time. When you meal prep a salad, keep these tips in mind:

• Choose firmer salad greens. Instead of lettuce and spinach, try using kale, swiss chard, cabbage, romaine lettuce, or iceberg lettuce.
• Always store salad dressings separately from your salad; this will prevent your salad from going soggy.
• Wipe all the vegetables with a paper towel before you cut them and add them to your salad. Extra moisture can only spoil your salad.
• Make sure that any cooked ingredients are cool before you add them to your salad.
• If you are using larger vegetables, make sure you put them on the bottom of your container. The greens should go on top to prevent them from being squashed by the other vegetables.

 

What to Avoid When Meal-prepping a Salad

Here are some things to avoid when you prepare your salads a week in advance, as they will cause your salad to go soggy:

• Avoid using softer, juicier vegetables like tomatoes or zucchini. If you want to use cherry tomatoes, keep them whole.
• When adding the greens, remove any leaves that look too soft or like they might get spoiled soon. You need only the crispy leaves if they are to last for several days.
• Avoid extra moisture - dry your greens and vegetables, use less juicy varieties, and don’t add warm ingredients to your salad containers to prevent condensation.

Why not try Cookunity's meal delivery service and enjoy fresh and delicious salads, prepared with love by award-winning chefs just for you? From the healthy American-Style Greek Salad to the mouth-watering French Classic Salad Nicoise, there's a choice for everyone!

5 Tasty Meal Prep Salads Recipes

If you’re looking for inspiring meal prep salad recipes, we’ve got a selection of awesome salads that you’ll want to try. Easy to prepare, these salads make tasty and filling lunches that will keep you nourished throughout the week.

1. Herb-Infused Mediterranean Chopped Salad with Tangy Oregano Dressing

This hearty vegetarian chopped salad, loaded with farro, chickpeas, and crisp vegetables, only gets better the longer it sits—perfect for meal prep or entertaining.

Serves: 6 | Prep time: 30 minutes | Cook time: 15 to 30 minutes

Ingredients

For the salad (yields about 7 cups):

• 1 can (about 15 ounces) chickpeas, drained and rinsed
• 1/2 cup farro (semi-pearled or pearled)
• 2 medium bell peppers, diced
• 2 large or 4 small celery stalks, diced
• 1/2 medium English cucumber, diced
• 1/2 small red onion, thinly sliced
• 8 small pickled pepperoncinis, sliced
• 6 ounces feta cheese, cut into cubes (about 1 1/2 cups)
• 1 teaspoon kosher salt, plus more as needed

For the dressing (yields about 3/4 cup):

• 2 to 3 cloves garlic, minced
• 1/4 cup red wine vinegar
• 1 tablespoon dried oregano
• 1 teaspoon kosher salt
• 1/2 teaspoon Dijon mustard
• Freshly ground black pepper, to taste
• 1/2 cup extra-virgin olive oil

For serving:

• 1/2 head iceberg lettuce, shredded
• 1 head radicchio, shredded

Instructions

• 1. Prepare the Dressing: In a large bowl, whisk together the minced garlic, red wine vinegar, dried oregano, kosher salt, Dijon mustard, and a few turns of freshly ground black pepper. While whisking continuously, slowly stream in the olive oil until the mixture is fully emulsified. Pour half the vinaigrette into a jar and refrigerate it for later use.

• 2. Cook the Farro: Rinse the farro under cool water and place it in a saucepan with 6 cups of water and 1 teaspoon of kosher salt. Bring to a boil, then reduce the heat to a simmer. Cook for 10 to 15 minutes if using pearled farro, or 25 to 30 minutes for semi-pearled, until tender but still slightly chewy. Drain the farro and spread it on a tray to cool.

• 3. Prepare the Vegetables: Dice the bell peppers, celery, and cucumber, and thinly slice the red onion and pepperoncinis. Add all of these ingredients to the bowl with the dressing, mixing well to coat them.

• 4. Add Chickpeas and Feta: Gently fold in the chickpeas and feta cubes, being careful not to break the feta. Once the farro has cooled, stir it into the salad mixture.

• 5. Season and Store: Taste the salad and adjust the seasoning with more salt or pepper if needed. If the salad seems dry, drizzle in some of the reserved dressing. Transfer the salad to an airtight container and refrigerate until ready to serve.

• 6. Prepare the Greens: Thinly shred the iceberg lettuce and radicchio. Toss them together and store in a separate airtight container in the fridge.

• 7. To Serve: When ready to serve, mix equal parts of the chickpea-farro salad and the lettuce mixture in a bowl. Toss lightly, then drizzle with some of the reserved dressing as desired. Serve immediately.

Chef's Tips

• Make Ahead: This salad is a great make-ahead option. You can prep the chickpea mixture, dressing, and greens separately and store them in the fridge for up to 5 days. Combine them just before serving for the freshest taste.
• Custom Add-Ins: For added crunch, try topping the salad with roasted sunflower seeds or slivered almonds. Or, for extra richness, sprinkle in some Kalamata olives or a handful of capers.
• Make It a Main: To turn this side salad into a full meal, top it with grilled chicken, shrimp, or a scoop of hummus.

 

2. Roasted Butternut Squash & Quinoa Power Salad with Honey Balsamic Dressing

This hearty fall salad is packed with nutritious quinoa, roasted butternut squash, crispy chickpeas, and tender kale, making it the perfect meal for the season. With vibrant colors and bold flavors, this salad will impress your family, friends, or coworkers.

Servings: 3 | Prep time: 15 minutes | Cook time: 40 minutes

Ingredients

• 1/2 butternut squash, peeled and cubed
• 15 ounces canned chickpeas, rinsed and drained
• 4 cups kale (or spinach), chopped
• 3/4 cup quinoa
• 1/2 cup dried cranberries
• 1 cup crumbled feta cheese (or substitute blue cheese or goat cheese)
• 2 tablespoons olive oil, divided
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 cup pepitas (optional)

For the Honey Balsamic Dressing:

• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper, to taste

Instructions

• 1. Preheat and Roast: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or spray with cooking oil. Arrange the butternut squash cubes on the baking sheet, drizzle with 1 tablespoon olive oil, and season with salt and pepper. Toss to coat evenly, then roast for 20 minutes.

• 2. Cook the Quinoa: While the squash roasts, cook the quinoa according to the package instructions. Once cooked, fluff it with a fork and set it aside to cool.

• 3. Roast the Chickpeas: In a large bowl, combine the chickpeas, paprika, garlic powder, a pinch of salt, and the remaining olive oil. Mix until the chickpeas are well-coated. After the first 20 minutes of roasting, add the seasoned chickpeas to the sheet pan with the squash, or use a separate pan if needed. Roast everything together for an additional 20 minutes, or until the squash is tender and the chickpeas are golden and crisp. Remove from the oven and let them cool.

• 4. Massage the Kale: While the squash and chickpeas are cooling, place the chopped kale into a large mixing bowl. Drizzle with a small amount of olive oil and a pinch of salt. Massage the kale for 1 to 2 minutes by squeezing it in your hands, making the leaves darker and softer. Set aside.

• 5. Prepare the Dressing: In a small bowl or jar, combine the olive oil, balsamic vinegar, honey, Dijon mustard, garlic, and a pinch of salt and pepper. Whisk or shake well until the dressing is emulsified and smooth.

• 6. Assemble the Salad: In individual meal prep containers or a large salad bowl, layer the massaged kale, quinoa, roasted butternut squash, and chickpeas. When ready to serve, sprinkle with dried cranberries, pepitas, and crumbled feta. Drizzle with the honey balsamic dressing and toss gently to combine.

• 7. Serving Tip: This salad works great as a meal prep dish. Store the dressing separately and add it just before eating to keep the salad fresh and crisp. You can also keep the quinoa, squash, and chickpeas in separate containers for a build-your-own buffet-style salad.

Chef's Tips

• For Extra Crunch: Toast the pepitas in a dry skillet over medium heat for 2-3 minutes until fragrant for a nutty, crispy topping.
• Customize Your Cheese: Try adding crumbled goat cheese for a creamier, tangier flavor, or use blue cheese for a bolder punch.
• Make It Ahead: Prep the components of this salad in advance, and it’ll be ready for lunches or quick dinners throughout the week!

 

3. Zesty Honey-Mustard Chicken Salad with Toasted Almonds

This light and refreshing chicken salad swaps mayo for yogurt, bringing a zesty and slightly sweet twist. It's perfect for quick lunches or a light dinner.

Servings: 4 | Prep time: 10 minutes | Total time: 10 minutes

Ingredients

• 2 cups shredded cooked chicken
• 8 cups Bibb lettuce, torn (about 1 small head)
• 1/4 cup toasted sliced almonds
• 1/4 cup plain low-fat yogurt
• 2 tablespoons Dijon mustard
• 2 tablespoons chopped fresh parsley
• 1 teaspoon honey
• 1/2 teaspoon grated lemon zest
• 1 teaspoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon ground pepper

Instructions

• 1. Prepare the Dressing: In a medium-sized bowl, whisk together the yogurt, Dijon mustard, chopped parsley, honey, lemon zest, lemon juice, salt, and pepper until smooth and well-combined.

• 2. Toss the Chicken: Add the shredded cooked chicken to the bowl with the dressing. Gently toss the chicken until it's fully coated with the honey-mustard mixture, ensuring every piece is covered.

• 3. Assemble the Salad: Lay a generous bed of torn Bibb lettuce on each plate, distributing evenly among 4 servings. Spoon the dressed chicken mixture over the top of the lettuce.

• 4. Finish with Almonds: Sprinkle toasted sliced almonds over each plate to add a delightful crunch.

• 5. Serve Immediately: Serve your salads fresh and chilled for a light and flavorful meal.

Chef's Tips:

• Meal Prep Tip: You can make the honey-mustard chicken up to 2 days in advance. Store it in an airtight container in the refrigerator. When ready to serve, simply assemble the salad with fresh lettuce and almonds.
• Customize It: For extra flavor, try adding a handful of dried cranberries or diced apples for a sweet contrast. You can also sprinkle some feta or goat cheese for a tangy kick.
• Lettuce Alternative: If Bibb lettuce isn't available, feel free to substitute with romaine, spinach, or mixed greens for a different texture.

And if you fancy something different with a twist, you can give our Roasted Chicken with Blue Cheese & Pear Salad a try, too!

4. Taco Salad

This taco salad brings a Mexican twist to the classic salad, combining crunchy lettuce with flavorful ground beef and an array of fresh toppings. It's a healthy, filling meal that’s perfect for lunch or dinner—and it’s highly customizable to suit your taste!

Servings: 4 | Prep time: 15 minutes | Cook time: 10 minutes

Ingredients

For the Salad Base:

• 8 cups romaine or iceberg lettuce, chopped
• 1 lb lean ground beef (or substitute ground chicken or turkey)
• 1 cup black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 1 avocado, diced
• 1/2 cup shredded cheddar cheese
• 1 packet (or 2 tablespoons) taco seasoning (store-bought or homemade)

For Toppings (Optional but recommended):

• Homemade salsa
• 1/2 cup sour cream (or lime crema, cashew sour cream for vegan)
• 1/4 cup crumbled tortilla chips or strips
• Fresh cilantro leaves, for garnish 1/4 cup sliced jalapeños, radishes, or bell peppers (optional)
• 1 lime, quartered

For Homemade Taco Seasoning:

• 1 tablespoon chili powder
• 1/2 teaspoon paprika
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon oregano
• Salt and pepper to taste

Instructions

• 1. Cook the Ground Beef: In a skillet over medium heat, cook the ground beef, breaking it apart with a spatula as it browns, about 8-10 minutes. Once fully browned, drain any excess fat. Add the taco seasoning (store-bought or homemade) and stir to combine. Let the beef simmer for an additional 2 minutes, allowing the seasoning to fully infuse the meat. Set aside to cool slightly.

• 2. Assemble the Salad: Prepare four individual bowls or plates. Divide the chopped romaine or iceberg lettuce evenly across each serving. Layer with seasoned ground beef, black beans, halved cherry tomatoes, thinly sliced red onion, diced avocado, and shredded cheddar cheese.

• 3. Add Toppings: Finish off each salad with a dollop of homemade salsa and sour cream (or your preferred cream topping). For extra crunch, sprinkle crumbled tortilla chips on top, and garnish with fresh cilantro leaves. For a bit of extra kick, add sliced jalapeños or radishes. Squeeze a fresh lime wedge over each salad just before serving.

• 4. Customize Your Salad: Feel free to experiment with different proteins, such as grilled carne asada, shredded chicken, or a vegan mushroom-walnut mix. For a vegan version, use sautéed lentils or mushrooms, and swap cheese and sour cream for dairy-free alternatives.

Chef's Tips

• Meal Prep-Friendly: Store the cooked beef, beans, and toppings in separate airtight containers in the fridge for up to 4-5 days. Assemble the salad just before serving to ensure everything stays fresh.
• Quick Taco Seasoning: Making your own taco seasoning is simple and allows you to control the flavors. Mix the chili powder, paprika, cumin, garlic powder, onion powder, and oregano, and adjust the salt and pepper to your liking.
• Whole30 Option: For a Whole30-friendly salad, omit the cheese, chips, and sour cream. Opt for cashew sour cream and add extra veggies for flavor and texture.

This taco salad is a flavorful and fun way to enjoy all the goodness of tacos in a refreshing and healthy salad format. Enjoy!

5. Salmon Salad with Avocado and Citrus Vinaigrette

This light and nutritious salad features crispy salmon, fresh veggies, creamy avocado, and a zesty citrus vinaigrette. It’s perfect for dinner or meal prep for the week, packed with protein, healthy fats, and refreshing flavors.

Servings: 4 | Prep time: 15 minutes | Cook time: 12 minutes

Ingredients

For the Salmon:

• 4 fresh salmon fillets (or 2 cans of boneless salmon if using canned)
• 1 tablespoon olive oil
• 1 teaspoon Cajun seasoning (or your choice of seasoning: Italian, Old Bay, etc.)
• Salt and pepper to taste
• Fresh lemon slices (for garnish)

For the Salad:

• 8 cups romaine lettuce, chopped
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 small red onion, thinly sliced
• 1 avocado, diced
• Fresh parsley or dill, chopped (or your choice of fresh herbs: basil, cilantro, or tarragon)
• 1/4 cup crumbled feta cheese (optional)

For the Citrus Vinaigrette:

• 2 tablespoons fresh lemon juice (or substitute with red wine vinegar)
• 3 tablespoons olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon honey (optional, for a touch of sweetness)
• Salt and pepper to taste

Instructions

• 1. Prepare the Salmon: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat. Rub the salmon fillets with olive oil and sprinkle with Cajun seasoning (or seasoning of your choice), along with a pinch of salt and pepper. Place the fillets skin-side down on the baking sheet.

• 2. Bake the Salmon: Bake the salmon for 10 to 12 minutes, until it is cooked through and flakes easily with a fork. Once done, let it cool slightly. Using a fork, gently flake the salmon into bite-sized pieces.

• 3. Assemble the Salad: In a large salad bowl, combine the chopped romaine lettuce, diced cucumber, bell peppers, sliced red onion, diced avocado, and your fresh herbs of choice. Gently toss everything to mix.

• 4. Make the Citrus Vinaigrette: In a small bowl or mason jar, whisk together the lemon juice, olive oil, Dijon mustard, honey, salt, and pepper until the vinaigrette is well-emulsified.

• 5. Dress the Salad: Drizzle the citrus vinaigrette over the salad and toss to coat the ingredients evenly.

• 6. Add the Salmon: Gently place the flaked salmon on top of the salad. If you’d like, sprinkle crumbled feta cheese over the salad for added creaminess. Garnish with fresh lemon slices for an extra burst of citrus flavor.

• 7. Serve: Serve the salad immediately or store the components separately for meal prep. This salad tastes even better after a few hours as the flavors meld together.

Chef's Tips

• For Crispy Skin: If you’re a fan of crispy salmon skin, sear the salmon fillets in a hot skillet skin-side down for 3-4 minutes before transferring them to the oven. This adds a crunchy texture to your salad.
• Customizing the Salad: Feel free to swap out veggies based on what you have on hand—baby tomatoes, radishes, or olives are great additions. Add kalamata olives for a Mediterranean twist or a handful of toasted almonds for crunch.
• Meal Prep Tip: Store the salad components and dressing separately. Assemble and dress the salad right before eating to keep everything fresh and crisp.

How to Meal Prep a Salad: FAQs

How long can a meal prep salad last in the fridge?

Normally, a meal prep salad can last up to five days in the fridge. To make sure it lasts as long as possible, avoid storing juicy vegetables like tomatoes in the same containers as your other vegetables. It’s best to buy them fresh and add them to your salad right before you eat it.

Is it OK to have a salad every day?

Yes! It’s very good for your health as salads contain vegetables (and sometimes fruit) that your body needs to stay healthy. Most vegetables contain fibers, as well as essential minerals and vitamins.

Can you eat 5 day old salad?

es, normally a salad without added dressing can last in the fridge for five days and you can eat it safely. That said, a lot depends on the ingredients you use. Tender lettuce or spinach will probably not be good to eat if they’ve been in the fridge for five days.

What is the healthiest salad?

Kale and spinach salads are considered to be very healthy because they contain a lot of vitamins A and C, which are essential for the immune system. Depending on the type of diet you need, you may want to look up high-protein, low-carb, or vegetarian salads to help you eat balanced meals.

What can I put on salad instead of dressing?

You can put olive oil and vinegar, some lemon juice, or honey on top of your salad. You can make your own dressing as well by mixing yogurt, mustard, and lemon juice, for instance.

Can you freeze salad?

No, salad doesn’t freeze well. The salad greens usually go soggy and dark, while many vegetables lose their taste and texture when frozen.

Final Thoughts

Mastering how to meal prep salads not only saves time and money but also ensures you have healthy, delicious meals ready throughout the week. From Mediterranean to Mexican-inspired salads, you can experiment with endless combinations. Prepping ahead reduces the stress of last-minute meal decisions, especially if you follow a structured diet like intermittent fasting. If you're looking for a convenient alternative, CookUnity’s prepared meal delivery service offers fresh, chef-crafted salads and meals that take the guesswork out of healthy eating—delivered right to your door! Try CookUnity and save 50% today!

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References: The Nutrition Source by Harvard University, Everyday Health, Premeditated Leftovers, Best Of Meal Prep, Self