How To Meal Prep Salads

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

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

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

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

If you wish to maintain your salads recent and crisp for days at a time, listed here are some ideas for the greatest strategy 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 now have a number of salad meal prep tips and ideas that can maintain 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 with regards to meal prep. If you happen to 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 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. One of the best 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

Ensure your salad is a whole meal by including some protein. Together with quinoa, lentils, black beans, chickpeas, or rooster is a good 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 protecting your salad prep recent for every 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 the complete salad shall be able to seize when wanted – simply combine the containers collectively earlier than consuming. 

Meal prep salad is rather a lot like constructing a salad you’d eat instantly. The largest distinction once you need salads that can final every week is ensuring you select the proper elements and handle moisture ranges to present your salad an extended shelf life. 


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

  • Select agency salad greens. You’ll have to go on the child 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 best ways to maintain your salad recent and crisp.
  • Construct it the wrong 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. If 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. If you happen to do go for the mason jar, construct your salad the wrong 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 depart 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 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. It’s possible you’ll take pleasure in a quinoa salad or a steak salad, however don’t add these elements whereas scorching except you desire a wilted salad. Settle down all cooked elements earlier than including them to your greens.

With these easy tips, you may meal prep salads and maintain them recent.


You possibly can 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 may select which works greatest for you. 

Technique 1: Batch Prep Salads

You’re in all probability extra conversant in batch prepping than you understand. If you happen to’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 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 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 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 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 embody flexibility in your menu and elevated freshness. Your menu is versatile as a result of with a handful of prepped elements you can also make many alternative meals. You’re not dedicated to consuming a single meal a number of instances all through the week. In case 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. Retaining your elements separate in meal prep containers may also assist your recent elements last more. 

Selecting a Technique

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

If you happen to’re a meal prep newbie, we’d recommend 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 recent for every 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 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 reduce)
  • Grated carrots
  • Bell peppers
  • Grated brussels sprouts
  • Crimson 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 recent 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.


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

If you happen to haven’t made your individual dressings earlier than, you’re lacking out. The salad dressings from the grocery retailer are sometimes filled with unhealthy fat. If you make your dressing at residence, precisely what you’re getting in each chunk. 

Give home made salad dressings a strive. 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 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 once you costume 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 on daily basis. 

If you happen to want some salad inspiration, check out certainly one of 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 identify is Kevin. My life modified after I realized that wholesome dwelling is a lifelong journey, primarily gained by having a well-balanced weight loss plan and sustaining an energetic way of life.

By experimenting within the kitchen and sharing my meals on Tumblr, I realized wholesome consuming isn’t boring! By making a number of changes to my favourite meals, I might design a weight loss plan that might assist me obtain my wellness objectives 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 funds. Welcome, let’s #DemocratizeWellness collectively!