Salad is one of the best things you can incorporate into your diet. The right salad is healthy, filling, and delicious. Best of all, it can be so easy to prepare with salad meal prep ideas!
Meal prepping your salads will save you hours and hours of stress across your week. Salads are incredibly versatile. You can enjoy them for lunch or dinner.
On top of that, the balanced nature of these dishes means they’ll keep you satisfied until your next meal. The key? Learn how to make salads you love, none of that boring stuff!
With that in mind, I have a few recipes that should inspire me. Let’s dive into thirty-one salad recipes that are meal prep-friendly (no sogginess here).
1. Chicken Salad Meal Prep
Source: allnutritious.com
Kicking things off with a classic!
This easy-to-make chicken salad meal prep perfectly balances protein and veggies. Grilled chicken breasts pair with crisp vegetables like cucumber, cherry tomatoes, and bell peppers.
Tossed in a light dressing, this high protein salad ensures a flavorful and nutritious lunch. Customize to your heart’s content!
Per Serving:
• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g
2. Chipotle Chicken Salad
Source: allnutritious.com
Spice up your chicken meal prep with this chipotle chicken salad.
Featuring grilled chicken seasoned with smoky chipotle, mixed greens, cherry tomatoes, and corn, this salad is super balanced.
The chipotle dressing adds a zesty kick, making it a satisfying option for your weekly meal prep.
Per Serving:
• Calories: 596
• Fats: 25g
• Protein: 39g
• Carbs: 61g
• Fiber: 15g
• Sugar: 28g
3. Spinach Tomato Salad with Feta Cheese
Source: allnutritious.com
Next up, I’ve got a refreshing and nutrient-packed salad for you. This is the spinach tomato salad with feta cheese, which is a colorful delight.
Fresh spinach leaves, juicy cherry tomatoes, and creamy feta cheese are tossed together with a simple vinaigrette. This salad is an excellent choice for a light, vibrant meal prep option.
Per Serving:
• Calories: 315
• Fats: 27g
• Protein: 5.8g
• Carbs: 13g
• Fiber: 2.7g
• Sugar: 7.9g
4. Mexican Bean Salad
Source: allnutritious.com
Who said a salad needs greens? Try something different with this Mexican bean salad.
A medley of black beans, corn, red onions, and cilantro, this vibrant salad is both nutritious and satisfying.
The lime and cumin dressing adds a zing, making it a delicious and easy-to-prep option for your weekly meals.
Per Serving:
• Calories: 287
• Fats: 10g
• Protein: 12g
• Carbs: 39g
• Fiber: 13g
• Sugar: 4.7g
5. Mango Avocado Salad
Source: allnutritious.com
What I love about salads is that you can make them into whatever you like. In this case, it’s time to experience a tropical twist with the mango avocado salad.
Ripe mangoes, creamy avocados, and mixed greens combine for a sweet and savory combination. Drizzled with a lime dressing, this salad is a refreshing choice for a light meal prep.
Per Serving:
• Calories: 312
• Fats: 20g
• Protein: 5.2g
• Carbs: 35g
• Fiber: 13g
• Sugar: 18g
6. Keto Chicken Salad
Source: allnutritious.com
Tailored for a ketogenic lifestyle, the keto chicken salad is high in healthy fats and low in carbs.
Grilled chicken, avocado, and greens are combined with a keto-friendly dressing. This is a balanced, satisfying, low-carb option for those following a ketogenic diet.
Per Serving:
• Calories: 88
• Fats: 3.4g
• Protein: 12g
• Carbs: 1.3g
• Fiber: 0.3g
• Sugar: 0.9g
7. Carrot and Beetroot Salad
Source: allnutritious.com
Embrace the earthy goodness of vegetables with the carrot and beetroot salad. Shredded carrots and beetroots are tossed together with a light vinaigrette.
This creates a colorful and nutrient-rich salad. This simple, refreshing option is perfect for a quick, healthy meal prep! Great as a side dish as well.
Per Serving:
• Calories: 238
• Fats: 14g
• Protein: 2.5g
• Carbs: 28g
• Fiber: 4.1g
• Sugar: 22g
8. Quinoa and Chickpea Salad
Source: allnutritious.com
Packed with protein and fiber, the quinoa and chickpea salad is a wholesome and filling meal prep choice.
Nutty quinoa, chickpeas, and a variety of colorful vegetables are the spark your midday needs.
Paired with a lemon-tahini dressing, this tasty and nutritious salad will keep you satisfied throughout the day.
Per Serving:
• Calories: 251
• Fats: 13g
• Protein: 6.4g
• Carbs: 30g
• Fiber: 6.1g
• Sugar: 12g
9. Curried Roasted Cauliflower Salad
Source: runningonrealfood.com
Elevate your salad game with the curried roasted cauliflower salad. Roasted cauliflower is seasoned with curry spices and mixed with greens, raisins, and almonds.
Tossed in a yogurt-based dressing, this unique and flavorful salad is a delicious addition to your weekly meal prep.
Per Serving:
• Calories: 277
• Fats: 12g
• Protein: 10g
• Carbs: 39g
• Fiber: 9g
• Sugar: 16g
10. Meal Prep Salad Mix and Homemade Vinaigrette
Source: tastythin.com
This versatile Meal Prep Salad Mix is a customizable option for your weekly meals. A blend of fresh greens, cherry tomatoes, cucumbers, and more!
Plus, it comes with a homemade vinaigrette dressing. Easily adaptable to your preferences, this mix provides a quick and healthy foundation for your meal prep.
Per Serving:
• Calories: 100
• Fats: 1g
• Protein: 1g
• Carbs: 4g
• Fiber: 1g
• Sugar: 1g
11. Big Mac Salad in a Jar
Source: bobbiskozykitchen.com
Indulge in the flavors of a classic Big Mac in a healthier way with the Big Mac salad in a jar.
Featuring ground beef, lettuce, pickles, and a special sauce, this is the ultimate takeout substitute.
This keto-friendly option is a delicious and satisfying choice for those looking to enjoy their favorite fast food without compromising on nutrition.
Per Serving:
• Calories: 991
• Fats: 89g
• Protein: 37g
• Carbs: 7g
• Fiber: 1g
• Sugar: 3g
12. Curried Chicken Salad
Source: theforkedspoon.com
Elevate your lunchtime with this curried chicken salad meal prep. Tender chicken mixed with a delightful curry dressing creates a flavor explosion in every bite.
Packed with protein and vibrant veggies, it’s the perfect balance of savory and spicy to keep your taste buds dancing all week.
Check out these other high protein meal prep recipes!
Per Serving:
• Calories: 595
• Fats: 32g
• Protein: 53g
• Carbs: 22g
• Fiber: 1g
• Sugar: 17g
13. Greek Chicken Salad Meal Prep Bowls
Source: primaverakitchen.com
Who doesn’t love the Mediterranean diet? Take a trip to the Mediterranean with these Greek chicken salad bowls.
Juicy chicken, crisp cucumbers, and tangy feta cheese combine to bring you a taste of Greece in a convenient meal prep format.
It’s a refreshing and satisfying choice for those who crave a burst of Mediterranean flavors. This is one of the best meal preps under 500 calories!
Per Serving:
• Calories: 374
• Fats: 24g
• Protein: 30g
• Carbs: 10g
• Fiber: 2g
• Sugar: 5g
14. Rainbow Salmon Salad Bowl
Source: cookingwithlei.com
Dive into a spectrum of colors and nutrients with this Rainbow Salmon Salad Bowl. This bowl features succulent salmon, fresh vegetables, and a zesty dressing.
This bowl looks like a work of art and tastes like one, too. Effortlessly deliver a wholesome and delicious meal that’s as good for your taste buds as it is for your body.
Per Serving:
• Calories: 941
• Fats: 66g
• Protein: 53g
• Carbs: 40g
• Fiber: 13g
• Sugar: 20g
15. Kale Peanut Brown Rice Salad
Source: runningonrealfood.com
Ever heard of a brown rice salad? Now you have! For a hearty and satisfying meal, try this on for size.
Packed with wholesome brown rice, crunchy vegetables, and a flavorful dressing. This nutritious option keeps you fueled and energized throughout the day.
Simple, delicious, and perfect for meal prep!
Per Serving:
• Calories: 384
• Fats: 17g
• Protein: 13g
• Carbs: 48g
• Fiber: 6g
16. Vegan Chickpea Salad
Source: healthyrecipes101.com
Embrace the plant-based goodness with this vegan chickpea salad. This salad is both nutritious and satisfying and bursting with protein and a medley of colorful veggies.
The zesty dressing ties everything together, making it a delightful addition to your weekly meal prep rotation.
You might also enjoy these delish vegetarian meal prep recipes!
Per Serving:
• Calories: 175
• Fats: 11.6g
• Protein: 4.9g
• Carbs: 15.6g
• Fiber: 4.2g
• Sugar: 3.8g
17. Corn Cucumber Tomato Salad with Lemon Garlic Dressing
Source: flavourstreat.com
Celebrate the freshness of summer with this corn, cucumber, and tomato Salad. A simple yet vibrant combination of sweet corn, crisp cucumbers, and juicy tomatoes.
I’m a huge fan of this salad’s refreshing burst of flavors. It’s a perfect accompaniment to any meal or a standalone star for lunchtime.
Per Serving:
• Calories: 167
• Fats: 3g
• Protein: 6g
• Carbs: 35g
• Fiber: 5g
• Sugar: 12g
18. Greek Pasta Salad
Source: richanddelish.com
Transport yourself to the shores of the Aegean Sea with this Greek pasta salad. There’s nothing better for a midday pick-me-up than taking a page from the Mediterranean.
A harmonious blend of pasta, olives, feta, and a Greek dressing, this is a true delight. Both satisfying and convenient for your meal prep needs, this comes together very quickly.
Per Serving:
• Calories: 312
• Fats: 13g
• Protein: 12g
• Carbs: 39g
• Fiber: 5g
• Sugar: 5g
19. Vegan Mexican Chopped Salad
Source: happykitchen.rocks
Spice up your meal prep routine with this vegan Mexican chopped salad. Packed with colorful veggies, beans, and a zesty avocado dressing, it’s a fiesta for your taste buds.
This salad brings the vibrant flavors of Mexico to your lunchbox, but you don’t have to spend hours making it happen!
Per Serving:
• Calories: 347
• Fats: 24g
• Protein: 7g
• Carbs: 30g
• Fiber: 13g
• Sugar: 8g
20. Italian Pasta Salad
Source: richanddelish.com
This is the perfect mid-week pasta salad with a mix of fresh vegetables and a tangy Italian dressing. Pasta is the perfect thing to use for carb-loading or energy boost.
This salad is delicious and a breeze to prep for a week of satisfying lunches.
Per Serving:
• Calories: 338
• Fats: 13g
• Protein: 14g
• Carbs: 41g
• Fiber: 4g
• Sugar: 5g
21. Quinoa Salad with Mint
Source: monicanedeff.com
Mint is an underappreciated salad ingredient! But we’re here to change that. Elevate your meal prep game with this zesty quinoa salad featuring a refreshing hint of mint.
Packed with protein-rich quinoa and vibrant veggies, it’s a nutritious and flavorful option for those seeking a satisfying and wholesome lunch.
Per Serving:
• Calories: 289
• Fats: 17g
• Protein: 6g
• Carbs: 30g
• Fiber: 4g
• Sugar: 5g
22. Taco Salad Meal Prep
Source: theforkedspoon.com
Packed with seasoned ground beef or turkey, fresh vegetables, and zesty salsa, these bowls are perfect for a midday pick-me-up.
Easy to prepare and even easier to enjoy, they bring the taste of tacos to your weekly meal prep routine.
Per Serving:
• Calories: 547
• Fats: 39g
• Protein: 33g
• Carbs: 22g
• Fiber: 8g
• Sugar: 7g
23. Spinach, Beet, and Chicken Power Salads
Source: healthyseasonalrecipes.com
Kick your lunch game up a notch with this spinach, beet, and chicken power salad. This truly lives up to its name!
Bursting with nutrients and vibrant colors, this salad features tender chicken, earthy beets, and nutrient-rich spinach. Looking for a nutrient powerhouse? You just found it.
Per Serving:
• Calories: 377
• Fats: 27g
• Protein: 30g
• Carbs: 15g
• Fiber: 5g
24. Chicken Potato Salad
Source: theforkedspoon.com
Experience the comforting combination of chicken and potatoes as it was meant to be enjoyed. Roasted to perfection, the chicken and potatoes blend seamlessly
Add to that a medley of fresh veggies. A simple and hearty meal prep choice, this salad is a sure way to keep you fueled throughout your busy week.
Per Serving:
• Calories: 300
• Fats: 10g
• Protein: 25g
• Carbs: 25g
• Fiber: 3g
• Sugar: 6g
25. Meal Prep Wasabi Glazed Salmon Power Salad
Source: healthyseasonalrecipes.com
Spice up your meal prep routine with the wasabi-glazed salmon power salad. This recipe combines the richness of salmon with the bold kick of wasabi, creating a symphony of flavors.
Packed with nutrient-dense ingredients, it’s a refreshing and energizing option. Especially for those looking to add a touch of Asian-inspired cuisine to their weekly meals!
Per Serving:
• Calories: 379
• Fats: 21.3g
• Protein: 26.2g
• Carbs: 17g
• Fiber: 6.5g
26. Greek Chicken Salad
Source: melaniecooks.com
One of my favorite ways to prepare salad is in a jar! That’s why I love this Greek chicken salad recipe.
Layers of grilled chicken, crisp veggies, feta cheese, and olives come together with a tangy Greek dressing. This allows you to enjoy a Greek salad’s fresh and classic flavors on the go.
Per Serving:
• Calories: 512
• Fats: 39g
• Protein: 27g
• Carbs: 14g
• Fiber: 2g
• Sugar: 8g
27. Lemon Orzo Salad with Feta
Source: veronikaskitchen.com
Dive into the world of Mediterranean flavors with this orzo salad. Bursting with fresh vegetables, feta cheese, and perfectly cooked orzo pasta! This salad is both satisfying and light.
An easy-to-make and versatile meal prep option. It’s a delicious way to bring a taste of the Mediterranean to your weekly routine.
Per Serving:
• Calories: 334
• Fats: 15g
• Protein: 9g
• Carbs: 41g
• Fiber: 4g
• Sugar: 5g
28. Chickpea Tuna Salad
Source: dishingouthealth.com
Swap out traditional tuna salad with this chickpea tuna salad for a plant-based twist. Packed with protein-rich chickpeas and flaky tuna, this salad is a delightful blend of textures and flavors.
Per Serving:
• Calories: 282
• Fats: 15g
• Protein: 16g
• Carbs: 19g
• Fiber: 4g
• Sugar: 2g
29. BLT Salad
Source: laurafuentes.com
Indulge in the classic flavors of a BLT sandwich with this refreshing BLT salad. Crisp bacon, juicy tomatoes, and fresh greens come together in a bowl, topped with a creamy dressing.
A simple yet satisfying meal prep choice. This is a delightful nod to the beloved BLT. So, if you’re a fan, this is the salad for you.
Per Serving:
• Calories: 191
• Fats: 12g
• Protein: 10g
• Carbs: 13g
• Fiber: 6g
• Sugar: 5g
30. Mexican Tuna Salad
Source: cookathomemom.com
Bring Mexico’s bold and vibrant flavors to your lunch with this easy Mexican tuna salad. This salad is a fiesta in every bite, packed with black beans, corn, and a zesty lime dressing.
Quick to prepare and bursting with the best of the Mexican flavor palate, this is an excellent weekly meal prep option.
Per Serving:
• Calories: 206
• Fats: 8g
• Protein: 24g
• Carbs: 12g
• Fiber: 1g
• Sugar: 3g
31. Salmon Cobb Salad Meal Prep
Source: mealpreponfleek.com
Elevate your salad game with the salmon cobb salad. This salad is out of this world, featuring flaky salmon, crisp bacon, and a medley of fresh vegetables.
A sophisticated yet easy-to-make meal prep choice, what’s not to love?
Per Serving:
• Calories: 427
• Fats: 29.6g
• Protein: 24.8g
• Carbs: 12.1g
• Fiber: 5.2g
And with that, we’re done! That’s just thirty-one of the hundreds of possibilities that are out there. The sky is truly the limit when it comes to salad meal prepping.
Everyone’s got their signature salad recipe, so now I’m curious: what’s your go-to for a delicious, filling salad? Drop it in the comments below.
See you in the next Recipe Roundup, and happy salad-making!