How To Meal Prep Salads

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

Whenever you’re on the hunt for handy meals… that’s wholesome… saves you cash… AND tastes nice… you might surprise when you’re asking an excessive amount of. However with meal prep, you may verify all of those bins!

It’s simple to make more healthy consuming decisions and lower your expenses if 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 hold your salads contemporary and crisp for days at a time, listed below are some ideas 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 just a few salad meal prep methods and ideas that may hold 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 to 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 present your salad nice taste and diet, add a wide range of veggies. One of the best greens for prepped salads are agency and maintain up properly after they’re washed and minimize. Embody 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 prepare 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 all the salad shall be able to seize when wanted – simply combine the containers collectively earlier than consuming. 

Meal prep salad is loads like constructing a salad you’d eat immediately. The most important distinction if you need salads that may final every week is ensuring you select the correct elements and handle moisture ranges to offer your salad an extended shelf life. 


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

  • Select agency salad greens. You’ll have to cross 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 wrong 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. 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 fairly 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 load. In case you do go for the mason jar, construct your salad the wrong way up.
  • Preserve it dry. You’ll wash a lot of the gadgets in your salad earlier than constructing the salad. This added liquid, in addition to any liquid naturally within the meals, can depart your lettuce swimming in a yucky mess by the top of the week. Be sure to pat dry any washed gadgets or use a salad spinner. And keep away from reducing juicy additions like cherry tomatoes, grapes, or berries. Select veggies which might be naturally drier like carrots and broccoli.
  • Keep away from the warmth. It’s possible you’ll get pleasure from a quinoa salad or a steak salad, however don’t add these elements whereas scorching except you need a wilted salad. Calm down all cooked elements earlier than including them to your greens.

With these easy methods, you may meal prep salads and hold them contemporary.


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 main points for each strategies so you may select which works finest for you. 

Methodology 1: Batch Prep Salads

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

Batch prepping is if you make an additional massive batch of meals and eat it for a number of meals. For salads, this may 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 blended 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, reducing, and cooking the elements in your dish. However as an alternative 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 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 alternative meals. You’re not dedicated to consuming a single meal a number of instances all through the week. When you have veggies, black beans, rooster, and quinoa within the fridge, you may toss these along with completely different dressings and toppings to make something from a salad to a TexMex bowl. Conserving your elements separate in meal prep containers can even assist your contemporary elements last more. 

Selecting a Methodology

Each strategies are nice methods to meal prep. Selecting a way 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 recommend you begin with batch prepping. This technique is straightforward and reduces midweek steps. When you’ve mastered making just a few 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 minimize them. Take into consideration avocados – you wouldn’t wish to eat a brown avocado that you simply minimize 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 minimize)
  • Grated carrots
  • Bell peppers
  • Grated brussels sprouts
  • Pink 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.


Convey 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 house, precisely what you’re getting in each chew. 

Give selfmade salad dressings a strive. You’ll be shocked 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 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 on daily basis. The identical greens and veggies don’t ever get boring if you costume your salad up with these popping flavors!


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

In case you want some salad inspiration, check out certainly one of these mouth-watering recipes that may 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 after I realized that wholesome dwelling is a lifelong journey, primarily received by having a well-balanced weight-reduction plan and sustaining an lively way of life.

By experimenting within the kitchen and sharing my meals on Tumblr, I discovered wholesome consuming will not be boring! By making just a few changes to my favourite meals, I may design a weight-reduction plan that would assist me obtain my wellness objectives whereas satisfying my need for BANGIN meals! 😅 Now I attempt to assist individuals around the globe understand that very same degree of freedom in consuming no matter funds. Welcome, let’s #DemocratizeWellness collectively!