Salad meal preps can be a gamechanger - and no it's not just soggy greens in a container that you nibble on like a rabbit.
"Salad" can be any type of cold meal and they're super convenience for meal prepping - especially in the summer or when you don't have access to a microwave.
Jump to:
How to build the perfect salad
Salads can be more than just a side dish — when built with the right components, they become balanced, nutrient-dense meals perfect for fueling an active lifestyle. Here's what to include:
Leafy Greens or vegetable base. From a leafy base like in my BBQ Hawaiian Chicken Salad, to a vegetable base like in this Mexican Tuna Salad without Mayonnaise, vegetables are an essential component to meal prep.
Protein. You can mix-and-match your protein sources. Grilled Chicken, like my Chicken Macaroni Pasta Salad to Seafood like my Mango Salmon Salad with Feta or Spicy Thai Squid Salad with Mango, you'll find what you need. Or, you could do a high-protein pasta sauce like in my Vegetarian Creamy Basil Orzo.
Carbs. We love carbs. You've got the option of noodles like in my Vietnamese Lemongrass Beef Vermicelli, Gnocchi like my Air Fryer Gnocchi with Mediterranean Vegetables, or even potatoes for a Potato Salad.
Healthy Fats. These help you stay fuller for longer (a common complaint with the "rabbit food salads). Think avocado, seeds, olives, nuts, or a drizzle of olive oil.
Dressings. Homemade salad dressings are one of my favourites to create because you can adjust them to your needs. Instead of heavy creams or mayonnaise, you can use Greek yogurt like my Creamy Orange Balsamic Dressing. You can up the zest in the Lemon Mustard Dressing, or keep it relatively classic with a Balsamic Maple Vinaigrette.
Meal prepping salad tips
Choose the right greens. Delicate greens like lettuce can wilt quickly. Instead, opt for heartier greens like kale, cabbage, romaine, arugula or spinach which hold up better.
Keep wet ingredients away from leafy greens. When prepping salads ahead of time, the order of layering is critical. Keep wet ingredients like tomatoes, cucumbers, and dressings at the bottom of your container, and place greens on top. This technique keeps your salad fresh and prevents sogginess
Keep dressing separate. Don't add dressing too early. Store in a small container or jar and add only when you're ready to eat.
Use quality containers or jars. Invest in high-quality, airtight containers — ideally BPA-free and stackable — to keep your salads fresh for 3–5 days. Mason jars are a great option if you prefer vertical storage and natural layering.
How to meal prep salad for the week
Mason jar or deep meal prep container
Mason jars are a popular choice for salad meal prep because they naturally support smart ingredient layering — keeping wet ingredients away from delicate greens.
To build a salad-in-a-jar, start by adding your dressing at the bottom, followed by hearty ingredients like chickpeas, carrots, and grains.
Next, layer proteins like grilled chicken or tofu, then lighter toppings (e.g., cucumbers, bell peppers), and finally, place your greens at the top.
This stacking method prevents sogginess and keeps everything fresh. When you're ready to eat, just shake it all up or dump it into a bowl. Use wide-mouth jars for easier filling and access.
Shallow meal prep container
Flat meal prep containers are ideal for mixing and storing larger salad portions — especially if you’re eating at home, at the gym, or don’t want to invert a jar.
In these containers, it’s best to keep components slightly separated or use dividers if your container has compartments. Store greens on one side (include a paper towel for extra moisture catching), grains and proteins in another section, and place a small dressing cup inside if possible.
This setup keeps textures intact and allows for a quick toss when you’re ready to eat.
FAQs
Use cold water to rinse your lettuce thoroughly, then spin it dry in a salad spinner. After spinning, lay the leaves out on a clean towel or paper towels to air dry completely before storing — moisture is the main cause of sogginess.
Store your washed and dried salad mix in an airtight container lined with paper towels to absorb moisture. Avoid sealing wet greens in plastic bags — airflow and dryness are key to keeping them crisp.
Use hearty greens like kale or cabbage, layer ingredients properly (wet at bottom, greens at top), and store dressings separately. Adding a paper towel on top of the greens or under them in your container helps control moisture and keeps everything fresher longer.
Salads can typically be prepped 3 to 5 days in advance if stored properly. Use fresh ingredients, avoid overly wet toppings, and keep dressing separate to maintain texture and flavor throughout the week.
Mason jars and divided meal prep containers both work well. Mason jars are great for grab-and-go layering, while flat containers offer more room to mix and separate components like proteins and grains.
Grilled chicken, tofu, hard-boiled eggs, tempeh, tuna, and lentils are all great for meal prep. They hold well in the fridge for several days and add the protein boost athletes need for performance and recovery.
Only add dressing right before eating to prevent soggy greens. If you're packing salads for the week, store dressing separately in a small container or jar for freshness and flavor.
Leave a Reply