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.
Salad Meal Prep: 29 Salads You Can Prep Once and Eat All Week
Updated on Mar. 15, 2024
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.
1/28
2/28
Thai Chicken Coleslaw Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 cup: 286 calories, 13g fat (3g saturated fat), 47mg cholesterol, 835mg sodium, 23g carbohydrate (15g sugars, 4g fiber), 21g protein.
3/28
Greek Brown and Wild Rice Bowls
Total Time
12 min
Servings
2 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 serving: 433 calories, 25g fat (4g saturated fat), 8mg cholesterol, 1355mg sodium, 44g carbohydrate (3g sugars, 6g fiber), 8g protein.
Psst! Check out our guide to the best salad bowls.
4/28
Flat Iron Steak Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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.)
Nutrition Facts:
1 salad: 321 calories, 25g fat (6g saturated fat), 55mg cholesterol, 529mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 18g protein.
5/28
Sesame Ramen Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 cup: 402 calories, 25g fat (8g saturated fat), 31mg cholesterol, 972mg sodium, 33g carbohydrate (8g sugars, 2g fiber), 12g protein.
6/28
Mediterranean Bulgur Salad Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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.
Nutrition Facts:
2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.
7/28
Grilled Pork Noodle Salad
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 serving: 315 calories, 4g fat (1g saturated fat), 64mg cholesterol, 708mg sodium, 40g carbohydrate (3g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
8/28
Turkey and Pasta Ranch Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
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.
Nutrition Facts:
1-2/3 cups: 256 calories, 11g fat (2g saturated fat), 50mg cholesterol, 383mg sodium, 20g carbohydrate (4g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
9/28
Tarragon Tuna Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
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.
Nutrition Facts:
2/3 cup: 151 calories, 7g fat (1g saturated fat), 38mg cholesterol, 373mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat.
10/28
Vibrant Black-Eyed Pea Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
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.
Nutrition Facts:
3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 fat.
11/28
Reuben Salad in a Jar
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 serving: 509 calories, 35g fat (13g saturated fat), 81mg cholesterol, 1454mg sodium, 24g carbohydrate (10g sugars, 4g fiber), 24g protein.
12/28
Slow-Cooker Chicken Taco Salad
Total Time
3 hours 10 min
Servings
6 servings
From the Recipe Creator:
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.
Nutrition Facts:
1-1/2 cups lettuce with 3 ounces cooked chicken: 143 calories, 3g fat (1g saturated fat), 63mg cholesterol, 516mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
13/28
Grilled Asian Chicken Pasta Salad
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
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.
Nutrition Facts:
1-1/3 cups: 478 calories, 16g fat (3g saturated fat), 63mg cholesterol, 321mg sodium, 51g carbohydrate (6g sugars, 3g fiber), 32g protein.
14/28
Avocado & Artichoke Pasta Salad
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
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.
Nutrition Facts:
3/4 cup: 188 calories, 10g fat (1g saturated fat), 3mg cholesterol, 248mg sodium, 21g carbohydrate (1g sugars, 2g fiber), 6g protein.
15/28
Brussels Sprouts & Quinoa Salad
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
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.
Nutrition Facts:
2/3 cup: 286 calories, 15g fat (2g saturated fat), 0 cholesterol, 206mg sodium, 34g carbohydrate (8g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
16/28
Mediterranean Shrimp Salad in a Jar
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 serving: 548 calories, 26g fat (5g saturated fat), 137mg cholesterol, 1287mg sodium, 47g carbohydrate (5g sugars, 4g fiber), 29g protein.
17/28
Tabouleh
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
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
Nutrition Facts:
2/3 cup: 100 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch.
18/28
Balsamic Steak Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 serving: 321 calories, 22g fat (5g saturated fat), 55mg cholesterol, 221mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 18g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 lean meat.
19/28
Almond-Apricot Chicken Salad
Total Time
20 min
Servings
10 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 serving: 411 calories, 24g fat (6g saturated fat), 52mg cholesterol, 524mg sodium, 31g carbohydrate (10g sugars, 4g fiber), 17g protein.
20/28
Summertime Slaw Salad
Total Time
35 min
Servings
12 servings
From the Recipe Creator:
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.
Nutrition Facts:
3/4 cup: 138 calories, 6g fat (1g saturated fat), 0 cholesterol, 291mg sodium, 21g carbohydrate (17g sugars, 2g fiber), 1g protein.
21/28
Ham and Swiss Salad in a Jar
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 serving: 691 calories, 54g fat (14g saturated fat), 344mg cholesterol, 1110mg sodium, 18g carbohydrate (8g sugars, 5g fiber), 36g protein.
22/28
Asian Slaw
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
1 cup: 75 calories, 5g fat (1g saturated fat), 0 cholesterol, 223mg sodium, 8g carbohydrate, 3g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
23/28
Cashew-Curry Chicken Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
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.
Nutrition Facts:
1 cup: 287 calories, 10g fat (3g saturated fat), 60mg cholesterol, 267mg sodium, 27g carbohydrate (20g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fruit.
24/28
Dad's Greek Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
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
Nutrition Facts:
3/4 cup: 148 calories, 12g fat (2g saturated fat), 6mg cholesterol, 389mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
25/28
Pesto Corn Salad with Shrimp
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
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!
Nutrition Facts:
1 serving: 371 calories, 22g fat (3g saturated fat), 138mg cholesterol, 450mg sodium, 25g carbohydrate (8g sugars, 5g fiber), 23g protein.
26/28
Chicken and Spinach Pasta Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
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.
Nutrition Facts:
1-1/2 cups: 263 calories, 6g fat (1g saturated fat), 20mg cholesterol, 405mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 16g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1 fat.
27/28
Cool Beans Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
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.
Nutrition Facts:
1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
28/28
Southwestern Pork Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
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.
Nutrition Facts:
1-1/2 cups: 450 calories, 22g fat (4g saturated fat), 63mg cholesterol, 675mg sodium, 35g carbohydrate (14g sugars, 8g fiber), 29g protein.
