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How To Meal Prep Salads

If salads are your jam, you already know a top quality salad can value you twice as a lot as a burger. Yikes! Not solely does that worth take successful to your pockets, however it 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… you might surprise when you’re asking an excessive amount of. However with meal prep, you’ll be able to verify all of those bins!

It’s simple to make more healthy consuming selections and get monetary savings if 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 below are some suggestions for the greatest 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 got a couple of salad meal prep tips and suggestions that can maintain 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. In case you 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. 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

Be sure 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. Totally cook dinner and funky your proteins earlier than including them to the salad.

  1. Prep Salad Toppings and Salad Dressing

The largest tip for retaining 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 your complete salad will likely be able to seize when wanted – simply combine the containers collectively earlier than consuming. 

Meal prep salad is so much like constructing a salad you’d eat instantly. The largest distinction if you need salads that can final per week is ensuring you select the proper components 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 move on the infant 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 components. 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 load. In case you do go for the mason jar, construct your salad the wrong way up.
  • Preserve it dry. You’ll wash many 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 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. You could get pleasure from a quinoa salad or a steak salad, however don’t add these components whereas sizzling except you need a wilted salad. Calm down all cooked components earlier than including them to your greens.

With these easy tips, you’ll be able to meal prep salads and maintain them recent.


You may select from two main strategies of meal prepping salads. Each prevent money and time and provide you with 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 greatest for you. 

Technique 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 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 facet 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 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 components 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 technique contains washing, slicing, and cooking the components 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 components you may make many various meals. You’re not dedicated to consuming a single meal a number of occasions all through the week. You probably have veggies, black beans, hen, and quinoa within the fridge, you’ll be able to toss these along with completely different dressings and toppings to make something from a salad to a TexMex bowl. Preserving your components separate in meal prep containers also can assist your recent components last more. 

Selecting a Technique

Each strategies are nice methods to meal prep. Selecting a way comes all the way down to your private choice. 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 easy 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 per week in your fridge after you’ve washed and reduce them. Take into consideration avocados – you wouldn’t need 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
  • Pink 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 numerous time having your salad able to go. With solely a minute or two of prep so as to add your remaining components, you’ll be able to eat.


Carry 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 filled with unhealthy fat. If you make your dressing at residence, you already know precisely what you’re getting in each chunk. 

Give selfmade salad dressings a strive. You’ll be stunned at how simply they arrive along with components 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 day by day. 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 carried out 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 by day. 

In case you want some salad inspiration, check out one among these mouth-watering recipes that can have you ever excited for mealtime. 

For extra salad and meal prep inspo, verify us out on Youtube.


Hey, I am Kevin

My identify is Kevin. My life modified once I realized that wholesome dwelling is a lifelong journey, primarily gained by having a well-balanced food plan and sustaining an lively life-style.

By experimenting within the kitchen and sharing my meals on Tumblr, I realized wholesome consuming just isn’t boring! By making a couple of changes to my favourite meals, I may design a food plan that might assist me obtain my wellness objectives whereas satisfying my need for BANGIN meals! 😅 Now I attempt to assist individuals all over the world understand that very same degree of freedom in consuming no matter price range. Welcome, let’s #DemocratizeWellness collectively!



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