Tuesday, October 3, 2023
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How To Meal Prep Salads

If salads are your jam, you realize 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, but it surely additionally takes a success to your motivation to eat the salad as a substitute of the burger.

Once you’re on the hunt for handy meals… that’s wholesome… saves you cash… AND tastes nice… you could surprise when you’re asking an excessive amount of. However with meal prep, you possibly can examine all of those packing containers!

It’s simple to make more healthy consuming selections and get monetary savings whenever 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 preserve your salads recent and crisp for days at a time, listed here are some suggestions for the finest 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 now we have a couple 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 on the subject of meal prep. For those who 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 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 lower. 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

Ensure that your salad is an entire meal by including some protein. Together with quinoa, lentils, black beans, chickpeas, or hen 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 most important tip for conserving 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 whole salad will likely 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 straight away. The most important distinction whenever you need salads that may final every week is ensuring you select the correct substances 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 have to go 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 best ways to maintain your salad recent 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 substances. 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 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. For those who do go for the mason jar, construct your salad the wrong way up.
  • Maintain 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 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 substances whereas scorching until you desire a wilted salad. Calm down all cooked substances earlier than including them to your greens.

With these easy methods, you possibly can 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 small print for each strategies so you possibly can 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 whenever you make an additional giant 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 whole week.

The advantage of 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 giant container to serve later, you’ve blended all substances 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, chopping, and cooking the substances in your dish. However as a substitute 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 substances you can also 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 possibly can toss these along with completely different dressings and toppings to make something from a salad to a TexMex bowl. Holding your substances separate in meal prep containers also can assist your recent substances 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 facets of meal prep, do what works for you! 

For those who’re a meal prep newbie, we’d counsel you begin with batch prepping. This technique is straightforward and reduces midweek steps. When you’ve mastered making a couple 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 lower them. Take into consideration avocados – you wouldn’t need to eat a brown avocado that you just lower every 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 lower)
  • 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 recent as lengthy, plan on including them to your salad on the day you eat. You’ll nonetheless save plenty of time having your salad able to go. With solely a minute or two of prep so as to add your remaining substances, you’ll be able to eat.


Convey 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 filled with unhealthy fat. Once you make your dressing at house, you realize precisely what you’re getting in each chew. 

Give home made salad dressings a attempt. You’ll be stunned at how simply they arrive along with substances you most likely have already got readily available. 

Making a pleasant French dressing with olive oil means you possibly can 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 whenever you gown your salad up with these popping flavors!


Salads are enjoyable, flavorful, and filling when achieved 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. 

For those who want some salad inspiration, check out one in every 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 dwelling is actually a lifelong journey, primarily received by having a well-balanced eating regimen and having fun with sufficient train.

By experimenting within the kitchen and overtly sharing my meals, I discovered that wholesome consuming is hardly boring and that by making a couple of changes, I may design a eating regimen that would assist me obtain my private health objectives. Our our bodies are constructed within the kitchen and sculpted within the gymnasium.



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