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Sunday, July 14, 2024

How To Meal Prep Salads

If salads are your jam, a high quality salad can value you twice as a lot as a burger. Yikes! Not solely does that worth take a success to your pockets, nevertheless it 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… you might surprise if you happen to’re asking an excessive amount of. However with meal prep, you’ll be able to examine all of those packing containers!

It’s simple to make more healthy consuming decisions and lower your expenses 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 approach 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 methods and suggestions that may preserve your salads recent. 

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. For those who 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 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 diet, add quite a lot of veggies. One of the best greens for prepped salads are agency and maintain up properly after they’re washed and reduce. Embody veggies like bell pepper, broccoli, onion, snow peas, celery, carrots, cauliflower, and corn. Ensure you use a paper towel to pat dry the veggies after washing. Any added moisture will result in a mushy salad.

  1. Add Proteins

Make 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 cook dinner and funky your proteins earlier than including them to the salad.

  1. Prep Salad Toppings and Salad Dressing

The largest tip for maintaining 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 the complete salad will probably 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 instantly. The largest distinction once you need salads that may final per week is ensuring you select the fitting elements and handle moisture ranges to provide your salad an extended shelf life. 


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

  • Select agency salad greens. You’ll must cross 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. In order for you 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 fairly 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. For those who do go for the mason jar, construct your salad the wrong 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 depart your lettuce swimming in a yucky mess by the top of the week. Ensure 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 can be naturally drier like carrots and broccoli.
  • Keep away from the warmth. Chances are you’ll get pleasure from a quinoa salad or a steak salad, however don’t add these elements whereas sizzling except you desire a wilted salad. Calm down all cooked elements earlier than including them to your greens.

With these easy methods, 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 here are the main points for each strategies so you’ll be able to select which works finest for you. 

Methodology 1: Batch Prep Salads

You’re most likely extra accustomed to batch prepping than you understand. For those who’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 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 consists of 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 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 various meals. You’re not dedicated to consuming a single meal a number of occasions all through the week. When you have veggies, black beans, rooster, and quinoa within the fridge, you’ll be able to toss these along with totally different dressings and toppings to make something from a salad to a TexMex bowl. Protecting your elements separate in meal prep containers can even assist your recent elements last more. 

Selecting a Methodology

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

For those who’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 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 reduce them. Take into consideration avocados – you wouldn’t wish to eat a brown avocado that you simply reduce per 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
  • 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 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! 

For those who 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. Once you make your dressing at dwelling, precisely what you’re getting in each chew. 

Give selfmade salad dressings a strive. You’ll be stunned 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’ll be able to 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 every single 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 accomplished proper! Don’t accept a plain pile of lettuce with solely a grated carrot on prime – that’s not going to inspire you to eat your veggies every single day. 

For those who 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, examine us out on Youtube.


Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome residing is actually a lifelong journey, primarily gained by having a well-balanced food plan and having fun with satisfactory 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 may design a food plan that might 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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