As an affiliate, we may earn a commission from qualifying purchases. We get commissions for purchases made through links on this website from Amazon and other third parties.
Meal prep salads can be a delightful way to simplify your week. They offer a fresh twist on nutrition, ensuring you won't be stuck eating the same thing day after day. With options ranging from protein-rich quinoa and black bean salads to vibrant Mediterranean chickpea varieties, there's plenty to explore. If you're curious about how to make your meals not only nutritious but also enjoyable, let's look at some versatile recipes that can elevate your lunch game.
Key Takeaways
- Prepare Quinoa and Black Bean Salad for a nutritious, protein-packed meal that lasts up to 5 days in the fridge.
- Try Mediterranean Chickpea Salad for a versatile option that can include marinated chickpeas and stays fresh for 3 days.
- Spinach and Strawberry Salad offers a refreshing choice that can be customized with fruits and proteins, with dressing kept separate for optimal freshness.
- Southwest Chicken Salad is perfect for busy weekdays, featuring grilled chicken and zesty dressing, ideal for meal prep.
- Store salads in airtight containers and keep dressings separate until serving to maintain freshness throughout the week.
Quinoa and Black Bean Salad
Quinoa and black bean salad is a nutritious and flavorful dish that's perfect for meal prep. Packed with protein and fiber, this salad isn't only filling but also incredibly versatile. Whether you're looking for a quick lunch option or a side dish for dinner, this quinoa and black bean salad is sure to satisfy your cravings while keeping you healthy.
This salad can be customized to suit your taste preferences. Feel free to add in other vegetables such as bell peppers, corn, or avocado for an extra burst of flavor and nutrition. The combination of spices and lime juice gives it a fresh, zesty kick, making it a revitalizing choice for any meal. Plus, it holds up well in the refrigerator, making it an excellent choice for meal prepping.
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cup corn (fresh, frozen, or canned)
- 1/4 cup red onion, finely chopped
- 1/4 cup cilantro, chopped
- 1 lime, juiced
- 2 tablespoons olive oil
- 1 teaspoon cumin
- Salt and pepper, to taste
To prepare the quinoa, rinse it under cold water in a fine-mesh sieve. In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing it with a fork.
In a large mixing bowl, combine the cooked quinoa, black beans, cherry tomatoes, corn, red onion, and cilantro. In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper. Pour the dressing over the quinoa mixture and toss gently to combine. Taste and adjust seasoning as needed. Serve immediately or store in an airtight container in the refrigerator for up to 5 days.
Extra Tips: When making quinoa and black bean salad, consider using a variety of beans for added texture and flavor. You can also add diced avocado right before serving to keep it fresh. If you prefer a spicier kick, feel free to add diced jalapeños or a dash of hot sauce.
This salad is also great as a filling for wraps or as a side dish alongside grilled proteins. Enjoy experimenting with different ingredients and dressings to make it your own!
Mediterranean Chickpea Salad
This salad is versatile and can be customized based on your preferences. You can add ingredients like feta cheese for creaminess or olives for a briny punch.
The combination of textures and flavors makes it a delightful addition to any meal, whether as a side or a main dish. With its vibrant colors and invigorating taste, the Mediterranean Chickpea Salad is sure to be a hit!
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/2 cup parsley, chopped
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled (optional)
- Juice of 1 lemon
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
In a large mixing bowl, combine the drained chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and olives. If you're using feta cheese, add it to the bowl as well.
In a separate small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and pepper until well combined. Pour the dressing over the salad ingredients and toss everything together gently until evenly coated.
Let the salad sit for about 15 minutes to allow the flavors to meld. This salad can be served immediately or stored in the refrigerator for up to 3 days, making it a perfect meal prep option. Just give it a quick toss before serving to redistribute the dressing.
Extra Tips:
For added flavor, consider marinating the chickpeas in the dressing for a couple of hours before mixing in the vegetables.
You can also experiment with other ingredients like roasted red peppers, artichoke hearts, or even different herbs like mint or basil. Adjust the seasoning according to your taste, and feel free to make it your own!
Spinach and Strawberry Salad
The best part about this salad is its versatility. You can easily customize it by adding your favorite ingredients such as feta cheese, grilled chicken, or avocado, making it suitable for any dietary preference.
Prepare it in bulk for the week ahead, and you'll have a delicious and healthy option ready to go whenever hunger strikes.
Ingredients:
- 4 cups fresh spinach leaves
- 1 cup strawberries, hulled and sliced
- 1/2 cup walnuts or pecans, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup red onion, thinly sliced
- 1/4 cup balsamic vinaigrette dressing
- Salt and pepper to taste
Instructions:
- Begin by washing the fresh spinach thoroughly and patting it dry with a paper towel. In a large mixing bowl, add the prepared spinach leaves, sliced strawberries, chopped nuts, and red onion.
- Drizzle the balsamic vinaigrette over the salad and toss gently to combine all ingredients. If you're using feta cheese, sprinkle it on top and season with salt and pepper to taste.
Serve immediately or store in airtight containers for meal prep.
Extra Tips:
To keep the salad fresh for longer, consider storing the dressing separately and adding it just before serving. This will prevent the spinach from wilting and maintain the crispness of the ingredients.
Additionally, feel free to experiment with other fruits like blueberries or oranges to create your own unique flavor combinations!
Thai Peanut Noodle Salad
Thai Peanut Noodle Salad is a vibrant and flavorful dish that combines the essence of Thai cuisine with the convenience of a salad. This invigorating meal is perfect for meal prep, as it can be made ahead of time and stored in the fridge for several days. The combination of rice noodles, colorful vegetables, and a creamy peanut sauce creates a harmonious blend of textures and tastes that will tantalize your taste buds and keep you coming back for more.
This salad not only offers a delicious meal option but also packs a nutritional punch. With an array of fresh veggies and the satisfying richness of peanut butter, it's a great way to incorporate healthy ingredients into your diet. Whether enjoyed as a light lunch or a side dish, this Thai Peanut Noodle Salad is sure to impress your family and friends.
Ingredients:
- 8 oz rice noodles
- 1 cup shredded carrots
- 1 cup red bell pepper, thinly sliced
- 1 cup cucumber, thinly sliced
- 1 cup red cabbage, shredded
- 1/4 cup chopped green onions
- 1/4 cup chopped cilantro
- 1/2 cup creamy peanut butter
- 1/4 cup soy sauce
- 2 tbsp lime juice
- 1 tbsp honey or maple syrup
- 1 tbsp sesame oil
- 1 tbsp sriracha (optional)
- Salt and pepper to taste
- Crushed peanuts for garnish (optional)
To prepare the Thai Peanut Noodle Salad, start by cooking the rice noodles according to package instructions. Once cooked, drain and rinse them under cold water to stop the cooking process.
In a large bowl, combine the shredded carrots, bell pepper, cucumber, red cabbage, green onions, and cilantro. In a separate bowl, whisk together the peanut butter, soy sauce, lime juice, honey or maple syrup, sesame oil, and sriracha until smooth. Add a splash of water if the sauce is too thick.
Once the noodles are cool, add them to the bowl with the vegetables and pour the peanut sauce over the top. Toss everything together until well combined.
For serving, you can plate the salad immediately or store it in airtight containers for meal prep. If you're making it ahead of time, keep the salad and peanut sauce separate until you're ready to eat to maintain freshness. When serving, sprinkle crushed peanuts on top for an added crunch and garnish with additional cilantro if desired.
Extra Tips: When making this salad, feel free to customize the vegetables based on your preferences or what's in season. You can also add protein such as grilled chicken, shrimp, or tofu for a more filling meal.
If you like a bit of heat, adjust the amount of sriracha to your liking, or add some chopped chili peppers for an extra kick. This salad can be enjoyed cold or at room temperature, making it a versatile option for any occasion.
Roasted Vegetable and Farro Salad
This salad isn't only delicious but also packed with nutrients. Farro is a whole grain that offers a good source of fiber and protein, while the roasted vegetables add an array of vitamins and minerals.
You can customize this salad with your favorite vegetables or whatever you have on hand, making it a flexible recipe that can adapt to your tastes or seasonal produce.
Ingredients:
- 1 cup farro
- 2 cups vegetable broth or water
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 yellow squash, diced
- 1 red onion, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Salt and pepper, to taste
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1/4 cup feta cheese, crumbled (optional)
- Fresh basil or parsley for garnish (optional)
Cooking Instructions:
Preheat your oven to 425°F (220°C). In a medium pot, combine the farro and vegetable broth (or water), bringing it to a boil.
Once boiling, reduce the heat to low, cover, and let it simmer for about 25-30 minutes, or until the farro is tender and has absorbed most of the liquid. Remove from heat and let it cool slightly.
Meanwhile, on a large baking sheet, toss the diced bell pepper, zucchini, yellow squash, red onion, and cherry tomatoes with olive oil, salt, pepper, garlic powder, and oregano.
Spread the vegetables in an even layer and roast them in the preheated oven for about 20-25 minutes, or until they're tender and slightly caramelized.
Once everything is cooked, combine the farro and roasted vegetables in a large bowl. If desired, mix in crumbled feta cheese and garnish with fresh herbs before serving.
Extra Tips:
To enhance the flavor of your Roasted Vegetable and Farro Salad, consider adding a splash of balsamic vinegar or a squeeze of lemon juice for brightness.
Feel free to experiment with different vegetables based on what you have available, and don't hesitate to include some protein like chickpeas or grilled chicken for an even more filling meal.
This salad can be stored in an airtight container in the refrigerator for up to five days, making it an excellent choice for meal prep.
Greek Pasta Salad
Greek Pasta Salad is a vibrant and flavorful dish that brings the essence of the Mediterranean right to your table. This salad isn't only visually appealing but also packed with nutrients, making it a perfect choice for meal prep. The combination of al dente pasta, crisp vegetables, and tangy feta cheese creates a satisfying meal that can be enjoyed at any time of the day.
Whether you're looking for a quick lunch option or a delightful side dish for a gathering, Greek Pasta Salad is sure to impress.
One of the best aspects of this recipe is its versatility. You can customize it with your favorite ingredients or whatever you have on hand. It's a wonderful way to use up leftover vegetables or pantry staples. Additionally, the flavors meld beautifully as the salad sits, making it an excellent make-ahead option for busy weeks. Prepare this salad in advance, and you'll have a delicious meal ready to go whenever hunger strikes.
Ingredients:
- 8 oz rotini or penne pasta
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper, to taste
Instructions:
Begin by cooking the pasta according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process, then set aside in a large mixing bowl.
While the pasta cools, prepare the vegetables. Chop the cherry tomatoes, cucumber, red onion, and olives, and add them to the bowl with the pasta.
In a separate small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. Pour the dressing over the pasta and vegetables, then gently toss to combine.
Finally, fold in the crumbled feta cheese and chopped parsley. For best results, let the salad sit for at least 30 minutes before serving to allow the flavors to meld together.
Extra Tips:
To elevate your Greek Pasta Salad further, consider adding grilled chicken or chickpeas for an extra protein boost. You can also experiment with different types of cheese, such as goat cheese or mozzarella, to suit your taste preferences.
This salad can be stored in an airtight container in the refrigerator for up to five days, making it a convenient and nutritious option for meal prep. Just remember to give it a good stir before serving, as the dressing may settle at the bottom.
Kale and Apple Salad
Kale and apple salad is a revitalizing and nutritious dish that brings together the earthy flavors of kale with the sweet crunch of apples. This salad isn't only easy to prepare but also packed with antioxidants and vitamins, making it a perfect addition to your meal prep routine. The combination of textures and flavors creates a delightful experience that can be enjoyed as a side dish or a light main course.
For a meal prep-friendly version, this salad can be stored in the refrigerator for several days, allowing the flavors to meld together beautifully. The dressing can be added just before serving to keep the salad crisp and fresh. This kale and apple salad is versatile, so feel free to customize it with your favorite nuts or cheese for added flavor.
Ingredients:
- 4 cups kale, chopped
- 1 large apple, thinly sliced
- 1/2 cup walnuts, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup dried cranberries
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey or maple syrup
- Salt and pepper to taste
To prepare the kale and apple salad, start by washing the kale thoroughly and removing the tough stems. Chop the kale into bite-sized pieces and place it in a large mixing bowl. Add the sliced apple, chopped walnuts, feta cheese (if using), and dried cranberries.
In a separate small bowl, whisk together the olive oil, apple cider vinegar, honey or maple syrup, and a pinch of salt and pepper to create the dressing. Pour the dressing over the salad and toss everything together until well combined. Let the salad sit for about 10 minutes to allow the flavors to meld before serving.
For extra tips, consider massaging the kale with a bit of olive oil before adding the other ingredients. This helps to tenderize the kale and make it more palatable. Additionally, feel free to experiment with different types of apples or add other ingredients like roasted sweet potatoes or quinoa for more substance.
Keep the dressing separate if you plan to store the salad for several days to maintain its freshness. Enjoy your delicious and nutritious kale and apple salad!
Southwest Chicken Salad
Southwest Chicken Salad is a vibrant and hearty dish that brings together the flavors of the Southwest in a colorful bowl. Packed with protein from the grilled chicken, this salad isn't only filling but also loaded with fresh vegetables that provide a satisfying crunch. The zesty lime dressing adds a revitalizing tang that perfectly complements the smoky spices used in seasoning the chicken, making it an ideal meal prep option for busy weekdays.
This salad is versatile and can easily be customized to suit your taste preferences. You can add or substitute ingredients such as black beans, corn, or avocado for extra flavor and texture. Whether you're serving it for lunch or dinner, the Southwest Chicken Salad is sure to become a favorite in your meal prep rotation.
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt and pepper, to taste
- 4 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1 cup corn (fresh or canned)
- 1 cup black beans, drained and rinsed
- 1 avocado, diced
- 1/2 red onion, thinly sliced
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- 1/4 cup Greek yogurt or sour cream (for dressing)
To prepare the Southwest Chicken Salad, start by seasoning the chicken breasts with olive oil, chili powder, cumin, salt, and pepper. Grill the chicken on medium-high heat for about 6-7 minutes per side or until cooked through and juices run clear.
Once done, remove the chicken from the grill and let it rest for a few minutes before slicing it into strips. In a large bowl, combine the mixed salad greens, cherry tomatoes, corn, black beans, avocado, red onion, and cilantro. Top the salad with the grilled chicken slices.
For the dressing, mix the Greek yogurt (or sour cream) with lime juice in a small bowl, adjusting the seasoning with salt and pepper to taste. Drizzle the dressing over the salad and toss gently to combine, ensuring all the ingredients are well-coated. Serve immediately or store in meal prep containers for easy lunches throughout the week.
Extra Tips: To save time, you can grill the chicken in advance or use leftover chicken from another meal. Additionally, if you prefer a spicier kick, consider adding diced jalapeños or a splash of hot sauce to the salad.
This dish can be easily stored in the refrigerator for up to three days, but it's best to keep the dressing separate until you're ready to eat to maintain the freshness of the greens. Enjoy your Southwest Chicken Salad!
Frequently Asked Questions
How Long Can Meal Prep Salads Be Stored in the Fridge?
Imagine a garden, vibrant and alive. Your meal prep salads can thrive in the fridge for about three to five days. After that, they lose their freshness, turning into wilted memories of their former glory.
Can I Freeze These Meal Prep Salads for Later Use?
You can freeze meal prep salads, but be cautious. Ingredients like lettuce don't fare well in the freezer. Instead, consider freezing dressings or heartier components, then mix everything fresh when you're ready to enjoy.
What Containers Are Best for Storing Meal Prep Salads?
For storing meal prep salads, use airtight containers made of glass or BPA-free plastic. These materials prevent spills and maintain freshness. Make sure they're the right size to keep your salads crisp and delicious.
How Can I Prevent Salads From Getting Soggy?
Did you know 30% of salads spoil due to excess moisture? To prevent soggy salads, keep dressings separate until you're ready to eat, and store ingredients in airtight containers with paper towels to absorb excess moisture.
Are There Any Vegetarian Protein Options for Meal Prep Salads?
You've got plenty of vegetarian protein options. Try adding chickpeas, black beans, lentils, quinoa, or edamame. They'll boost your salads and keep you feeling full and satisfied throughout the week. Enjoy experimenting!
