Salad Meal Prep: 29 Salads You Can Prep Once and Eat All Week (2024)

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Updated: Mar. 15, 2024

Make one of these hearty, meal prep salads once and then enjoy it for days! These salads are delicious and hold up well in the fridge.

1/29

DIY Salad in a Jar

This farm-fresh salad is layered with gorgeous garden vegetables. To keep the greens from wilting, layer the ingredients in Mason jars. If you’d like, store the homemade dressing separately in a mini container. Then, when you’re ready to eat lunch, pour the dressing over your salad and shake to coat.

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2/29

Thai Chicken Coleslaw Salad

Forget soggy coleslaw leftovers! This crunchy salad can be prepped ahead of time with a store-bought coleslaw mix and rotisserie chicken. Keep the dressing in a separate container and toss to coat your tangy salad when it’s time for lunch. Save the extra rotisserie chicken for an easy weeknight dinner.

3/29

Greek Brown and Wild Rice Bowls

These salad bowls are loaded with fill-you-up fiber and nutrients. To save time during the week, prepare a large pot of rice over the weekend. Then, layer it with your favorite veggies and feta cheese at lunch. To save the leftover avocado, cover it with a stretch pod, and store it in the refrigerator.

Psst! Check out our guide to the best salad bowls.

4/29

Flat Iron Steak Salad

This hearty dinner salad is bursting with flavor and bright colors perfect for guests. To prep ahead of time, buy a bag of prewashed lettuce. You can also cook your steak and keep it in the refrigerator for a few days (or in the freezer for a few months.)

5/29

Turkey and Apple Arugula Salad in a Jar

Get ready to smile each time you open your refrigerator to see this vibrant salad waiting for you. Whisk up the salad dressing and pour it into your Mason jars. Then, layer the lettuce and fresh veggies. Finally, add the chopped turkey and apple slices when you’re ready to eat.

6/29

Sesame Ramen Salad

Give your old college ramen habit a major upgrade with this make-ahead salad. Prepare the ramen and pork sausage ahead of time and store them in sealed containers. Mix the salad dressing and store in a Mason jar; give it a shake before drizzling it over your salad.

7/29

Mediterranean Bulgur Salad Bowl

This stick-to-your-ribs salad bowl will satisfy any hunger and can be completely made ahead of time. Prepare a large pot of bulgur, then stir in the spinach leaves, tomatoes, onion and seasoning. Zap it in the microwave when you’re ready to eat or enjoy it cold.

8/29

Grilled Pork Noodle Salad

This fresh, Asian-inspired salad is perfect for quick work lunches or dinners outside. To save time, buy precut lettuce and carrots and give them a spin in a salad spinner to dry them and help them last longer. Prep the noodles and pork ahead of time and store them in sealed containers.

9/29

Turkey and Pasta Ranch Salad

Cool and crisp with just the right amount of tangy flavor, this salad has the perfect amount of crunch and creaminess. Prep your whole wheat pasta and cooked chicken, then add in the colorful veggies. When you’re ready to enjoy, mix in the dressing and toss to coat.

10/29

Tarragon Tuna Salad

It doesn’t get much simpler (or tastier) than a quick tuna salad over fresh lettuce leaves. Start by preparing your tuna salad with canned tuna and fresh herbs. Keep it in a sealed container all week, then serve over Bibb lettuce for a crunchy lettuce wrap or add kale for a nutrient-packed bite.

11/29

Vibrant Black-Eyed Pea Salad

Take a trip to the heart of the South without leaving home. This filling salad is perfect for quick weekday lunches or your office potluck. Chop the vegetables and stir together the ingredients to prep. This salad will stay fresh in the refrigerator for up to a week.

12/29

Reuben Salad in a Jar

Get the satisfying bite you crave from a Reuben sandwich in a healthier, more portable dish. Pour your Thousand Island dressing into the bottom of the jar or invest in a few salad jars with separate dressing compartments in the lids. Then layer the veggies, and save the rye bread cubes for last.

13/29

Slow-Cooker Chicken Taco Salad

Save last night’s leftover slow-cooker chicken to create a quick and delicious lunch salad. For the ultimate easy meal prep, toss all of your ingredients into this salad cutter bowl to prep and store in one easy step.

14/29

Grilled Asian Chicken Pasta Salad

Healthy pasta anyone? Mix everyone’s favorite carb into a bowl of fresh veggies and grilled chicken for your new go-to salad. To keep the pasta from sticking, rinse it with cold water before stirring it into your salad, and store the dressing in a separate container.

15/29

This colorful pasta salad can be prepared on Sunday and then kept for easy lunches all week long. Boil the pasta and mix in the chopped veggies and cheese. Fold in the fresh dressing and cover in the refrigerator. When you’re ready to eat, top your dish with some diced avocado and enjoy.

16/29

This beautiful fall salad combines tender Brussels sprouts, dried cranberries and chopped walnuts with hearty quinoa. It can double as an easy make-ahead side dish for company or a quick dinner salad for one. Prepare the quinoa and toppings ahead of time, then mix in the dressing and store.

17/29

Mediterranean Shrimp Salad in a Jar

Brighten up your day with this fresh Greek salad. Season the cooked orzo with Greek vinaigrette and fresh herbs and pour it into the bottom of the Mason jars. Then layer the shrimp, veggies and feta cheese. Give the jar a good shake and enjoy your masterpiece.

18/29

Tabouleh

Tabouleh, also known as tabbouleh, is a classic Middle Eastern salad. The fresh veggies and mint leaves make it light and refreshing on a hot day. —Michael & Mathil Chebat, Lake Ridge, Virginia

19/29

Balsamic Steak Salad

Up your salad game with tender, juicy steak and vibrant veggies. Save a step with prewashed lettuce and pre-chopped veggies. Mix the dressing and pour it over your salad at lunchtime. Storing each component separately in this handy Rubbermaid container will keep your produce extra crunchy.

20/29

Almond-Apricot Chicken Salad

This filling salad is the perfect lunch break on a long day. During your meal prep time, boil the pasta and cook chicken. Feel free to mix the salad and even add the dressing ahead of time. The pasta soaks up the flavor and keeps it from becoming too soggy.

21/29

Summertime Slaw Salad

Looking for a lighter take on your favorite summer side dish? This slaw salad has all the crunch without the extra calories. Start with a bag of prepped coleslaw cabbage and prepare the dressing ahead of time. You can also chop all the veggies at once—look for a great salad knife like this one.

22/29

Ham and Swiss Salad in a Jar

This lunchbox-friendly salad can be prepped in individual mason jars or a large bowl for a crowd. In each jar, layer in the mayonnaise mixture, ham, peas, onion, eggs, bacon, cheese and lettuce. To keep the lettuce from wilting, be sure to pat it dry with a clean paper towel first.

23/29

Asian Slaw

Here’s an Asian slaw recipe without all the greasy mayonnaise. It’s well-liked by the people who’ve tried it. A bit of sugar mellows the tangy Asian coleslaw dressing. —Alta Goodman, Canton, South Dakota

24/29

Cashew-Curry Chicken Salad

Serve this lightened up chicken salad on whole-grain bread or over peppery arugula for even more flavor. Greek yogurt serves as a creamy, protein-packed base for the salad’s curry dressing, then toss with cooked chicken, crunchy celery, golden raisins, and cashews. Wrap in lettuce leaves for an even quicker meal.

25/29

Dad's Greek Salad

The heart of a Greek salad recipe is in the olives, feta, cucumbers and tomatoes. Dress it with olive oil and vinegar, then add more olives and cheese. —Arge Salvatori, Little Ferry, New Jersey

26/29

Pesto Corn Salad with Shrimp

Clean out your summer garden with this corn, tomato and basil salad. The shrimp adds good-for-you protein and major flavor. Store the shrimp separately and place it on top of your salad when you’re ready to eat. Then add the sliced avocado and enjoy!

27/29

Chicken and Spinach Pasta Salad

Pack yourself a hearty dose of healthy nutrients with this spinach pasta salad. Cook the pasta ahead of time, then rinse it in cold water to prevent clumping. Combine all the ingredients in a large bowl and chill. The pasta may soak up some of the dressing, so reserve a little extra just in case.

28/29

Cool Beans Salad

Full of yummy protein and fiber, this salad is quick, inexpensive and will satisfy any hunger. Cook the rice and mix in the beans, corn, onions and bell pepper. Prepare the dressing and store it in a sealed container for up to five days.

29/29

Southwestern Pork Salad

Bursting with bright Southwestern flavor, this salad is delicious served warm or cold and keeps well for days. Chop the veggies and cooked pork ahead of time, and mix in the dressing later. If you’d like to add fresh greens, this leak-proof salad container is perfect for keeping ingredients separate until you’re ready to eat.

Originally Published: June 23, 2019