Are you tired of scrambling to put together a healthy meal after a long day at work or school? Meal prepping is a game changer when it comes to eating nutritious and delicious food throughout the week – and what better way to do it than with salads?
Salads are not only refreshing, but they offer a wide range of nutrients and are incredibly versatile. In this blog post, we’ll explore 20 delicious meal prep salads that are not only quick and easy to make, but will also have you looking forward to lunchtime!
These vibrant and flavorful salads not only promise to tantalize your taste buds but also provide a convenient and healthy solution to your lunchtime woes. From zesty Mediterranean creations to hearty protein-packed bowls, get ready to transform your lunchtime routine and savor every bite with these delightful and nourishing meal prep salads.
Say goodbye to monotonous meals and embark on a journey of culinary delight as we guide you through a diverse array of salads that will make your midday break the highlight of your day.
20 Delicious Meal Prep Salads
1. Greek Quinoa Salad
Greek salad is a classic Mediterranean dish known for its fresh and vibrant flavors.
Ingredients
- 2-3 medium-sized ripe tomatoes
- 1 large cucumber
- 1 small red onion
- 1 cup feta cheese
- 1/2 cup Kalamata olives
- 1 medium-sized green bell pepper
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper
- 2 tablespoons fresh parsley
Method
Combine tomatoes, cucumber, red onion, Kalamata olives, and bell pepper. Whisk olive oil, red wine vinegar, oregano, salt, and pepper for the dressing. Toss everything together with crumbled feta cheese. Garnish with parsley and optional ingredients. Serve immediately for a burst of Mediterranean flavors!
2. Classic Cobb Salad
A classic Cobb Salad is a hearty and delicious traditional salad favorite packed with hard-boiled eggs, avocado, bacon, and grilled chicken.
Ingredients
- 3 cups mixed salad greens
- 2 cups cooked chicken breast
- 6 slices of bacon
- 2 hard-boiled eggs
- 1 avocado, diced
- 1 cup cherry tomatoes
- ¼ cup crumbled blue cheese
- 2 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- ¼ cup extra virgin olive oil
- Salt and pepper
Method
Mixed greens with rows of cooked chicken, bacon, hard-boiled eggs, avocado, cherry tomatoes, blue cheese, and red onion in a bowl. Whisk together olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper for the dressing. Drizzle over the salad, toss gently, and optionally garnish with chives. Serve immediately.
3. Caprese Pasta Salad
Caprese salad is a classic Italian dish that celebrates the beauty of simplicity and fresh, high-quality ingredients.
Ingredients
- 8 oz (about 225g) rotini or fusilli pasta
- 1 cup cherry tomatoes, halved
- 1 cup fresh mozzarella balls (bocconcini), halved
- 1/4 cup fresh basil leaves, chopped
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 clove garlic, minced
- Salt and pepper to taste
Method
Cook 8 ounces of pasta, then toss it with halved cherry tomatoes, fresh mozzarella, and chopped basil. The magic lies in the dressing—a mix of olive oil, balsamic vinegar, garlic, salt, and pepper. Let it marinate for 15-20 minutes, enhancing the flavors. Serve chilled or at room temperature, garnished with extra basil for a burst of freshness. This dish offers a perfect balance of textures and flavors, making it an ideal, light meal or a refreshing side dish.
4. Korean Beef Salad
This Korean Beef Salad is a delicious combination of savory, sweet, and spicy flavors, making it a refreshing and satisfying dish.
Ingredients
- 1 cup mixed salad greens
- ½ cup cooked steak, thinly sliced
- ¼ cup cucumber, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon honey
- 1 teaspoon minced ginger
- 1 clove garlic, minced
- Sesame seeds for garnish
Method
In a small bowl, whisk together soy sauce, sesame oil, honey, ginger, and garlic. In a large salad container, layer the mixed greens, steak, and cucumber. Drizzle with the prepared dressing and sprinkle sesame seeds on top. Adjust the spice level according to your preference. Enjoy!
5. Mediterranean Chickpea Salad
Mediterranean Chickpea Salad is a vibrant and nourishing dish that effortlessly captures the essence of the Mediterranean diet.
Ingredients
- 2 cans (15 ounces each) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/4 cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Method
Combine chickpeas with cucumber, cherry tomatoes, red onion, olives, feta, and parsley. Toss in a dressing of olive oil, red wine vinegar, oregano, salt, and pepper. Let it rest for 15-30 minutes to enhance flavors. Enjoy the hearty chickpeas, crisp veggies, and tangy feta in this versatile salad, perfect as a light meal or refreshing side dish.
6. Southwest Quinoa Salad
This Southwest Quinoa Salad is a nutritious and flavorful dish that combines protein-rich quinoa with colorful vegetables and a zesty dressing.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup corn kernels (fresh or frozen)
- 1 cup cherry tomatoes, halved
- 1 bell pepper (any color), diced
- 1/2 red onion, finely chopped
- 1 avocado, diced
- 1/4 cup fresh cilantro, chopped
- 3 tablespoons lime juice
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
Method
Cook quinoa, then combine it with black beans, corn, cherry tomatoes, bell pepper, red onion, avocado, and cilantro. Whisk lime juice, olive oil, cumin, chili powder, salt, and pepper for the dressing. Toss everything together, adding optional toppings like cheese, sour cream, and salsa. Serve immediately or refrigerate. Enjoy this flavorful and versatile Southwest Quinoa Salad as a satisfying meal or refreshing side dish.
7. Thai Peanut Chicken Salad
This Thai Peanut Chicken Salad is a delightful blend of textures and flavors, with the creamy peanut dressing adding a savory-sweet kick.
Ingredients
- 1 pound (about 450g) chicken breasts, cooked and shredded
- 8 cups mixed salad greens (lettuce, cabbage, or your choice)
- 1 red bell pepper, thinly sliced
- 1 cucumber, thinly sliced
- 1 carrot, julienned
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped peanuts
- 1/4 cup creamy peanut butter
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1 teaspoon grated fresh ginger
- 1 clove garlic, minced
Method
Combine shredded chicken with mixed greens, bell pepper, cucumber, carrot, cilantro, and peanuts. Whisk together a peanut dressing with peanut butter, soy sauce, rice vinegar, sesame oil, honey, ginger, and garlic. Pour the dressing over the salad and toss gently. Serve immediately, garnishing with extra peanuts if desired. Enjoy this delicious and satisfying Thai Peanut Chicken Salad as a main dish or vibrant side.
8. Mexican Bean Salad
Mexican Bean Salad is a colorful and flavorful dish that combines a variety of beans with fresh vegetables and a zesty dressing.
Ingredients
- 1 can (15 ounces) black beans
- 1 can (15 ounces) kidney beans
- 1 cup corn kernels
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1/2 red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh cilantro, chopped
- 3 tablespoons lime juice
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
Method
Combine black beans, kidney beans, corn, bell peppers, red onion, cherry tomatoes, and cilantro. Whisk lime juice, olive oil, cumin, chili powder, salt, and pepper for the dressing. Toss everything together and let it sit for 15-30 minutes. Optionally, top with avocado, jalapeño, and cheese. Serve chilled or at room temperature. Enjoy this colorful and flavorful Mexican Bean Salad as a versatile side or a light, protein-rich meal.
9. Kale and Quinoa Salad
A Kale and Quinoa Salad is a nutritious and flavorful dish typically made with kale, quinoa, and a variety of other ingredients.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 bunch kale, stems removed and leaves finely chopped
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 1/4 cup sunflower seeds
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Method
Cook quinoa and let it cool. Massage chopped kale with olive oil. Combine quinoa with kale, cherry tomatoes, cucumber, red onion, feta, and optional sunflower seeds or almonds. Whisk olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper for the dressing. Toss everything together. Serve immediately or refrigerate. Enjoy this refreshing and customizable Kale and Quinoa Salad as a wholesome meal or side dish.
10. Strawberry Spinach Salad
Strawberry Spinach Salad is a delightful and refreshing salad that combines the sweetness of ripe strawberries with the crispiness of fresh spinach.
Ingredients
- 4 cups fresh baby spinach leaves, washed and dried
- 1 cup fresh strawberries, hulled and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, thinly sliced
- 1/4 cup sliced almonds, toasted
- 3 tablespoons balsamic vinegar
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon honey
- Salt and pepper to taste
Method
Strawberry Spinach Salad is a quick and delightful dish. Combine baby spinach, sliced strawberries, crumbled feta, red onion, and toasted almonds. Whisk balsamic vinegar, olive oil, honey, salt, and pepper for the dressing. Toss everything together and serve immediately. Enjoy this sweet and savory Strawberry Spinach Salad as a refreshing side dish.
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11. Italian Antipasto Salad
An Italian Antipasto Salad is a flavorful and hearty dish inspired by traditional Italian antipasto platters. It typically features a variety of cured meats, cheeses, and fresh greens.
Ingredients
- 2 cups mixed salad greens (lettuce, arugula, or your choice)
- 1 cup fresh mozzarella balls (bocconcini), halved
- 1 cup cherry tomatoes, halved
- 1/2 cup sliced salami
- 1/2 cup sliced pepperoni
- 1/2 cup sliced black olives
- 1/2 cup marinated artichoke hearts, chopped
- 1/4 cup roasted red peppers, sliced
- 1/4 cup grated Parmesan cheese
- Fresh basil leaves for garnish (optional)
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Method
Combine salad greens, cherry tomatoes, mozzarella, salami, pepperoni, olives, artichoke hearts, roasted red peppers, and Parmesan. Whisk olive oil, balsamic vinegar, Dijon mustard, garlic, salt, and pepper for the dressing. Toss everything together, garnish with basil, and serve immediately. Enjoy this taste of Italy as a satisfying appetizer or light meal.
12. Buffalo Chicken Salad
Buffalo Chicken Salad is a flavorful and satisfying salad that incorporates the bold and spicy flavors of buffalo chicken.
Ingredients
- 2 cups cooked and shredded chicken
- 1/2 cup buffalo sauce
- 4 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/2 red onion, thinly sliced
- 1/2 cup crumbled blue cheese
- 1/4 cup ranch dressing
Method
Toss shredded chicken with buffalo sauce. Arrange mixed greens in a salad bowl and top with buffalo chicken, cherry tomatoes, cucumber, red onion, and crumbled blue cheese. Drizzle with ranch dressing and garnish with celery sticks if desired. Serve immediately for a delicious and satisfying meal.
13. Shrimp and Avocado Salad
A Shrimp and Avocado Salad is a light and refreshing dish that combines the succulent taste of shrimp with the creamy texture of ripe avocados.
Ingredients
- 1 pound (about 450g) shrimp
- 1 tablespoon olive oil
- Salt and pepper to taste
- 4 cups mixed salad greens (lettuce, arugula, or your choice)
- 2 avocados, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 3 tablespoons lime juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
Method
Cook seasoned shrimp, then combine with mixed greens, diced avocados, cherry tomatoes, red onion, and cilantro. Whisk together lime juice, olive oil, garlic, salt, and pepper for the dressing. Toss everything together and serve immediately for a delightful and satisfying meal.
14. Waldorf Chicken Salad
Waldorf Chicken Salad is a classic and delicious combination of cooked chicken, crisp apples, crunchy celery, and walnuts, all tossed in a creamy dressing.
Ingredients
- 2 cups cooked and diced chicken breast
- 1 cup red seedless grapes, halved
- 1 cup celery, finely chopped
- 1 cup apples, diced
- 1/2 cup chopped walnuts
- 1/2 cup mayonnaise
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Lettuce leaves for serving
Method
Combine diced chicken, grapes, celery, apples, and walnuts. Mix mayonnaise with lemon juice and toss with the chicken mixture. Season with salt and pepper. Serve over lettuce leaves. Enjoy this flavorful Waldorf Chicken Salad as a light and satisfying meal.
15. Steak Salad
A Steak Salad is a hearty and satisfying dish that combines the richness of grilled or seared steak with crisp greens and flavorful toppings.
Ingredients
- 1 pound (about 450g) steak grilled and sliced
- 6 cups mixed salad greens (lettuce, arugula, or your choice)
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/2 red onion, thinly sliced
- 1/4 cup crumbled blue cheese
- 1/4 cup balsamic vinaigrette dressing
- Salt and pepper to taste
Method
Grill and slice the steak, then layer it over mixed greens, cherry tomatoes, cucumber, and red onion in a salad bowl. Sprinkle with crumbled blue cheese. Drizzle with balsamic vinaigrette, season with salt and pepper, and toss gently. Optionally, add avocado, roasted red peppers, or croutons. Serve immediately for a delicious and satisfying meal.
16. Chef’s Salad
A Chef’s Salad is a classic American salad that typically includes a variety of fresh ingredients, often featuring meats, cheeses, and hard-boiled eggs.
Ingredients
- 4 cups mixed salad greens (lettuce, spinach, or your choice)
- 1 cup cooked and diced ham
- 1 cup cooked and diced turkey or chicken
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/2 cup Swiss or cheddar cheese, diced
- 1/4 cup red onion, thinly sliced
- 2 hard-boiled eggs, sliced
- 1/4 cup Italian or balsamic vinaigrette dressing
Method
Arrange mixed salad greens in a bowl and top with diced ham, turkey or chicken, cherry tomatoes, cucumber, cheese, red onion, hard-boiled eggs, and optional black olives. Drizzle with Italian or balsamic vinaigrette dressing. Gently toss and serve immediately for a delicious and satisfying meal.
17. Taco Salad
A Taco Salad is a flavorful and hearty dish inspired by Mexican flavors and ingredients commonly found in tacos.
Ingredients
- 1 pound (about 450g) ground beef or turkey
- 1 packet of taco seasoning
- 4 cups mixed salad greens (lettuce, spinach, or your choice)
- 1 cup cherry tomatoes, halved
- 1 cup shredded cheddar cheese
- 1 cup canned black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1/2 red onion, finely chopped
- 1 avocado, diced
- 1/4 cup sliced black olives
- Tortilla chips for serving
- Sour cream and salsa for topping
Method
Cook and season ground beef or turkey. In a bowl, layer mixed salad greens, seasoned meat, cherry tomatoes, cheddar cheese, black beans, corn, red onion, avocado, and black olives. Crush tortilla chips over the top. Optionally, drizzle with sour cream and salsa. Toss gently and serve immediately for a festive and satisfying meal.
18. Berry Spinach Salad
A Berry Spinach Salad is a refreshing and nutritious dish that combines the vibrant flavors of fresh berries with the crispness of spinach.
Ingredients
- 4 cups baby spinach leaves, washed and dried
- 1 cup strawberries, hulled and sliced
- 1/2 cup blueberries
- 1/2 cup raspberries
- 1/4 cup sliced almonds, toasted
- 1/4 cup crumbled feta cheese
- 3 tablespoons balsamic vinegar
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Method
Arrange baby spinach in a bowl and top with sliced strawberries, blueberries, raspberries, toasted almonds, and crumbled feta. Whisk together balsamic vinegar, olive oil, honey, Dijon mustard, salt, and pepper for the dressing. Drizzle over the salad and toss gently. Serve immediately for a refreshing and colorful salad.
19. Lentil and Vegetable Salad
Lentil and Vegetable Salad is a nutritious and satisfying dish that combines protein-packed lentils with a variety of fresh vegetables.
Ingredients
- 1 cup dried green or brown lentils
- 3 cups water or vegetable broth
- 1 cucumber, diced
- 1 bell pepper (any color), diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Method
Cook lentils until tender, then combine with diced cucumber, bell pepper, cherry tomatoes, red onion, and parsley. Whisk together olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper for the dressing. Toss everything together and optionally add feta or goat cheese, Kalamata olives, and avocado. Serve immediately or refrigerate. Enjoy this flavorful and versatile Lentil and Vegetable Salad as a light meal or side dish.
20. Curry Chicken Salad
Curry Chicken Salad is a flavorful and aromatic dish that combines cooked and shredded chicken with a creamy curry-infused dressing.
Ingredients
- 2 cups cooked and shredded chicken
- 1/2 cup mayonnaise
- 1 tablespoon curry powder
- 1/4 cup Greek yogurt
- 1/2 cup celery, finely chopped
- 1/4 cup red grapes, halved
- 1/4 cup chopped green onions
- 1/4 cup chopped fresh cilantro or parsley
- Salt and pepper to taste
Method
Mix shredded chicken with mayonnaise, curry powder, and Greek yogurt. Add celery, red grapes, green onions, and cilantro. Season with salt and pepper. Optionally, include apples or raisins for sweetness and almonds or walnuts for crunch. Toss everything together and chill before serving. Enjoy this aromatic Curry Chicken Salad in sandwiches, on greens, or with crackers.
Conclusion
So there you have it, 20 mouthwatering meal prep salad ideas to keep your taste buds satisfied and your body nourished throughout the week. With so many different options, you’ll never run out of delicious ways to enjoy your salads.
These salads go beyond the conventional, introducing a variety of ingredients, from vibrant vegetables to protein-packed grains, creating a symphony of colors and tastes. So go ahead, get prepping, and enjoy the convenience and health benefits of these easy and nutritious meals!
