Ditch the midday sandwich rut and embrace the vibrant world of meal prep salads! Say goodbye to wilted greens and soggy croutons, and hello to fresh, delicious, and nutrient-packed salads that fuel your week. Whether you're a seasoned lunch-packing pro or a salad newbie, this guide will transform your ‘how to meal prep salads for the week’ game and have you prepping like a master chef in no time.
How to Meal Prep Salad Like A Pro: Mastering the Tools of the Trade
1. Pick Your Players: Forget flimsy greens (sorry baby spinach!). Pick sturdier greens like romaine, kale, or cabbage resist wilting. Add colorful textures with chopped bell peppers, carrots, cucumber, and celery. Don't forget protein! Grilled chicken, chickpeas, lentils, quinoa, or tofu will keep you satiated.
Salad Hacks for Lasting Freshness: Keep Your Creations Crisp!
Preparation Prowess:
- Prep in stages: Wash and chop vegetables a day ahead (if you can), then assemble and pack on the day you eat. If needing to bulk meal prep the same day, pat all wet ingredients dry! The goal is to prep salads that last all week!
- Cook it cool: Cool cooked grains, proteins, and roasted vegetables completely before adding them to your salad. Residual heat (hello, again, moisture!) can steam your greens and accelerate spoilage.
- Pre-chop with caution: While prepping ingredients ahead of time saves time, chop softer elements like avocado and berries closer to consumption to prevent browning and textural changes.
- Dressing dilemma solved: Packing dressings in small ramekins or condiment containers lets you grab ‘n go! Drizzle your dressing of choice just before eating for maximum freshness.
- Spice up your storage: While this is a totally optional last prep step, adding a sprig of fresh herbs like basil, mint, or parsley to your container can add a subtle flavor boost and aroma that keeps developing throughout the week.
Storage Savvy:
- Separate is the key: Keep greens, vegetables, proteins, and dressings in separate compartments to prevent sogginess and flavor transfer. If unable to, layer in the right steps: green base, sturdy veggies, proteins, and toppings!
- Moisture matters: Caught on yet that moisture (actually, lack of) is a huge part in perfecting the salad meal prep game? Be sure to pat all wet ingredients dry with paper towels or a salad spinner before packing.
- Invest in good tools: Airtight containers, leakproof lids, and insulated lunch bags for those of you on-the-go can significantly extend the life of your prepped salads.
Salad Meal Prep Ideas
Global Inspirations:
- Moroccan Chickpea Salad: Chopped romaine lettuce, cucumbers, tomatoes, red onion, chickpeas, chopped mint, parsley, crumbled feta, and a lemon-tahini dressing with a pinch of harissa.
- Thai Crunch Salad: Napa cabbage, shredded carrots, green bell pepper, cucumber, toasted cashews, grilled chicken, and a sweet and spicy peanut dressing.
- French Bistro Salad: Mixed greens, sliced pears or apples, crumbled blue cheese, walnuts, grilled chicken or salmon, and a creamy honey-Dijon vinaigrette.
- Mexican Fiesta Salad: Black bean and corn salsa, romaine lettuce, grilled chicken or tofu, avocado slices, red onion, cilantro, and a lime crema dressing.
Healthy, Hearty and Sustainable:
- Lentil & Roasted Sweet Potato Salad: French puy lentils, roasted sweet potato cubes, crumbled goat cheese, chopped kale, red onion, parsley, and a balsamic vinaigrette.
- Mediterranean Quinoa Bowl: Quinoa, roasted cauliflower florets, chopped bell peppers, Kalamata olives, crumbled feta, chickpeas, and a lemon-herb dressing.
- Buddha Bowl with Tahini Sauce: Brown rice, roasted Brussels sprouts, garbanzo beans, shredded carrots, avocado slices, sunflower seeds, and a tahini-maple dressing.
- Warm Chicken & Farro Salad: Farro, grilled chicken strips, roasted butternut squash, crumbled feta, cranberries, pecans, and a dijon-maple vinaigrette.
Unexpected Combinations:
- Strawberry Balsamic Salad: Mixed greens, sliced strawberries, goat cheese crumbles, toasted almonds, red onion, and a balsamic reduction with fresh basil.
- Watermelon & Feta Salad: Watermelon cubes, cucumber slices, red onion, mint leaves, kalamata olives, feta cheese, and a light lemon vinaigrette.
- Mango & Coconut Chicken Salad: Mixed greens, grilled chicken slices, diced mango, red bell pepper, toasted coconut flakes, and a ginger-lime dressing.
- Apple & Walnut Salad with Blue Cheese: Mixed greens, thinly sliced apples, red onion, crumbled blue cheese, toasted walnuts, and a creamy honey-Dijon vinaigrette.
There can truly be no wrong when it comes to salad prep. So, get creative with your salad prep ideas! Consider crumbled hard-boiled eggs, sun-dried tomatoes, shredded cheese, fresh herbs, edible flowers, or a drizzle of hot sauce for an extra kick. Mix and match flavors, proteins, and vegetables to create salads that suit your taste buds and dietary needs. Most importantly, don’t forget to have fun finding meal prep salad recipes and actually prepping them! From easy meal prep salads to more vibrant dishes, discovering your perfectly prepped salads will be a process. Through trial and error, you’ll soon find what you love, what you hate, and hone in on your newfound kitchen craft.
As a bonus, we’re running a limited-time New Year, New You Bundle Sale to help kickstart any new year resolutions you may have! Through January 31st, 2024, save 20% when you bundle any 3 or more select JoyJolt items. From airtight containers to stylish cutlery, find all the meal prep essentials you’d need!
Joy starts in the kitchen. So, get creative with your meal prep ideas, immerse yourself and enjoy the process, and bon appétit!
