10 Meal Prep Salad Recipes for Easy Weekday Lunches

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Meal prepping salads is a smart way to guarantee healthy lunches throughout your busy week. You can try a Mediterranean Chickpea Salad or a Quinoa and Black Bean Salad for protein-packed options. For something lighter, consider Spinach and Strawberry Salad. If you prefer a hearty dish, the Thai Peanut Chicken Salad or Southwest Shrimp Salad works well. Keep dressings separate for freshness, and customize your salads to suit your tastes. Discover more delicious recipes for your meal prep journey.

Mediterranean Chickpea Salad

The Mediterranean Chickpea Salad is a vibrant and invigorating dish that bursts with flavor and is perfect for meal prep. Rich in protein and essential nutrients, this salad isn’t only satisfying but also very easy to prepare. With a mix of wholesome ingredients, including chickpeas, fresh vegetables, and a zesty dressing, it makes for an excellent lunch or side dish that can be enjoyed any day of the week.

This salad isn’t only delicious but also highly adaptable. You can easily customize it according to your taste preferences by adding or substituting ingredients. Whether you’re a fan of olives, feta cheese, or want to throw in some extra greens, this Mediterranean Chickpea Salad allows for the creativity that makes healthy eating enjoyable. Plus, it holds up well in the fridge, making it a perfect candidate for meal prep.

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 bell pepper (any color), diced
• 1/4 red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Juice of 1 lemon

In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, bell pepper, red onion, Kalamata olives, feta cheese, and parsley. In a separate small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, pepper, and lemon juice until well blended.

Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are coated in the dressing. Serve immediately or refrigerate for at least 30 minutes to allow the flavors to meld before serving.

When cooking this dish, feel free to experiment with the ingredients based on what you have available or your personal taste. For example, adding avocado or some leafy greens like spinach or arugula can enhance the nutritional profile of the salad.

If you plan to store the salad for a few days, consider keeping the dressing separate until you’re ready to serve to maintain prime freshness. Enjoy your Mediterranean-inspired meal!

Quinoa and Black Bean Salad

Quinoa and black bean salad is a powerhouse dish packed with protein, fiber, and flavor, making it an excellent choice for meal prep. This vibrant salad isn’t only nutritious but also incredibly versatile, allowing for endless customization based on your taste preferences.

Whether enjoyed as a light lunch, a side dish, or a hearty dinner, quinoa and black bean salad delivers a satisfying and invigorating experience that can be made in just one bowl.

To intensify the flavors, consider marinating the ingredients for a few hours or overnight. This salad can be stored in the refrigerator for several days, making it perfect for quick grab-and-go meals throughout the week. You’ll love the delightful balance of textures and tastes, from the bite of the quinoa to the creaminess of the black beans and the crunch of fresh vegetables.

Ingredients:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup diced bell pepper (red, yellow, or green)
• 1 cup corn (fresh, frozen, or canned)
• 1/2 cup diced red onion
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh cilantro, chopped
• 1/4 cup lime juice
• 3 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Rinse the quinoa under cold water before cooking. In a medium pot, combine the quinoa and water or broth. Bring to a boil, then reduce heat to low and cover. Let the quinoa simmer for about 15 minutes or until all the liquid is absorbed.

Once cooked, fluff the quinoa with a fork and allow it to cool. In a large mixing bowl, combine the cooled quinoa, black beans, bell pepper, corn, red onion, cherry tomatoes, and cilantro.

In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper, then pour the dressing over the salad. Toss everything gently to combine and serve.

When preparing this salad, feel free to experiment with other ingredients to suit your tastes, such as adding avocado for creaminess or jalapeños for heat.

You can also customize the dressing by incorporating different herbs or spices like garlic powder or chili powder. To keep the salad fresh throughout the week, store the dressing separately and add it just before serving to maintain the crispness of the vegetables.

This dish can also be enjoyed warm or cold, making it perfect for any occasion.

Thai Peanut Chicken Salad

Thai Peanut Chicken Salad is a vibrant and flavorful meal prep dish that’s perfect for lunches or light dinners. The combination of tender chicken, crunchy vegetables, and a creamy peanut dressing delivers a satisfying balance of textures and flavors that will keep you feeling nourished and energized throughout the day.

This salad isn’t only delicious but also versatile, making it easy to customize with seasonal ingredients or leftovers from your fridge. With a variety of colors and nutrients, this salad is sure to please both your palate and your body. The peanut dressing is rich in flavor yet simple to prepare, adding a delightful twist to the typical salad experience.

Whether you’re meal prepping for the week or just looking to whip up a quick dinner, this Thai Peanut Chicken Salad can be made ahead of time and stored in the fridge without losing its appeal.

Ingredients:

• 2 cups cooked chicken breast, shredded
• 4 cups mixed salad greens (such as romaine, spinach, and arugula)
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1 cucumber, diced
• 1/4 cup green onions, chopped
• 1/2 cup chopped cilantro
• 1/4 cup roasted peanuts, roughly chopped

For the dressing:

• 1/4 cup peanut butter
• 2 tablespoons soy sauce
• 2 tablespoons honey or maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1-2 teaspoons sriracha (optional, for heat)
• Water to thin, as needed

To prepare the Thai Peanut Chicken Salad, start by making the peanut dressing. In a medium bowl, whisk together the peanut butter, soy sauce, honey, rice vinegar, sesame oil, and sriracha (if using). If the dressing is too thick, add water a tablespoon at a time until you reach the desired consistency.

In a large bowl, combine the shredded chicken, salad greens, carrots, bell pepper, cucumber, green onions, and cilantro. Drizzle the peanut dressing over the salad, toss gently to combine, and top with chopped peanuts before serving.

For best results, consider making the salad and the dressing separately if you’re meal prepping. This way, you can keep the salad greens fresh and crispy while the chicken and veggies marinate in the dressing flavor.

Additionally, feel free to experiment with different proteins, like grilled shrimp or tofu, and other fresh toppings, such as avocado or snap peas, to make the dish your own!

Spinach and Strawberry Salad

The Spinach and Strawberry Salad is a revitalizing and vibrant dish that beautifully combines the earthy flavor of fresh spinach with the sweet and juicy notes of ripe strawberries. This salad isn’t only visually appealing but also packed with nutrients, making it a perfect choice for a light lunch or a side dish at dinner.

The balance of flavors, along with the crunch of nuts and the creaminess of feta cheese, elevates this salad to a gourmet experience that’s easy to assemble.

In addition to being delicious, this salad is versatile and can be customized to suit your tastes. You can add additional ingredients like sliced avocados or grilled chicken for extra protein or swap out the feta for goat cheese if you prefer a tangier flavor.

Preparing this salad ahead of time makes it an excellent option for meal prepping, as it retains its freshness and vibrant colors for a few days in the refrigerator.

Ingredients:

• 4 cups fresh baby spinach
• 2 cups fresh strawberries, hulled and sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup sliced almonds
• 1/4 cup red onion, thinly sliced
• 1/4 cup balsamic vinaigrette dressing
• Salt and pepper to taste

In a large bowl, combine the fresh spinach, sliced strawberries, crumbled feta cheese, sliced almonds, and red onion.

Drizzle the balsamic vinaigrette over the top and gently toss the salad to guarantee all ingredients are evenly coated. Season with salt and pepper to taste before serving.

When preparing the Spinach and Strawberry Salad for meal prep, consider keeping the dressing separate until you’re ready to eat to maintain the freshness and crunch of the greens.

Additionally, using seasonal strawberries will enhance the sweetness of the salad, and feel free to mix in other seasonal fruits like blueberries or mandarin oranges for added flavor and variety.

Southwest Shrimp Salad

For a vibrant and satisfying meal, this Southwest Shrimp Salad is perfect for a hearty lunch or a light dinner. Bursting with flavors of zesty lime, spices, and colorful veggies, this salad not only pleases the palate but is also packed with nutrients. The combination of grilled shrimp and fresh ingredients makes it an ideal choice for meal prep as it stays fresh for several days when stored properly.

To elevate the Southwest experience, you can include ingredients like black beans, corn, and avocado, adding both texture and depth to the dish. This salad can easily be customized to your liking, making it a versatile option. Simply mix and match your favorite veggies or proteins to create a personalized twist on this classic recipe.

• 1 lb raw shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper, to taste
• 4 cups mixed greens (like romaine, spinach, or arugula)
• 1 cup cherry tomatoes, halved
• 1 cup corn (fresh or canned)
• 1 avocado, diced
• 1/2 cup black beans, rinsed and drained
• Juice of 1 lime
• Fresh cilantro, chopped (for garnish)

In a large bowl, combine the shrimp with olive oil, cumin, chili powder, salt, and pepper. Toss to coat and then grill or sauté the shrimp over medium-high heat for about 3-4 minutes per side, or until they’re opaque and cooked through.

Meanwhile, in a large salad bowl, combine mixed greens, cherry tomatoes, corn, avocado, and black beans. Once the shrimp are done, add them to the bowl and squeeze fresh lime juice over the salad. Toss everything gently to combine and garnish with chopped cilantro before serving.

When preparing the Southwest Shrimp Salad, consider chilling the shrimp in a marinade for at least 15-30 minutes before cooking to infuse more flavor. Fresh lime juice not only adds brightness but can also be substituted with a store-bought vinaigrette for a quicker option.

For meal prep, keep the dressing separate until ready to serve to avoid soggy greens. Enjoy this dish fresh or pack it in containers for a week of quick, nutritious meals!

Asian Sesame Noodle Salad

Asian Sesame Noodle Salad is a vibrant, flavorful dish that combines the delightful tastes of Asian cuisine with the revitalizing crunch of fresh vegetables. This salad is perfect for meal prep, as it keeps well in the refrigerator and can be enjoyed over a few days. The combination of sesame oil, soy sauce, and rice vinegar creates a tangy and savory dressing that beautifully coats the noodles and veggies, making every bite satisfying. Plus, it’s a great way to use up leftover ingredients, and you can easily adjust the recipe to your personal taste.

In addition to being delicious, this Asian Sesame Noodle Salad is healthy and packed with nutrients. You can customize it with your choice of vegetables—think bell peppers, carrots, and cucumbers for some crunch, or even edamame for added protein. Toss everything together, and you’ll have a hearty salad that’s not just easy to prepare, but also incredibly versatile. Serve it as a light lunch, a side dish at dinner, or as a filling snack anytime you’re craving something light yet flavorful.

Ingredients:

• 8 oz. thin rice noodles
• 1 cup shredded carrots
• 1 cup sliced bell peppers (any color)
• 1 cup shredded red cabbage
• 1 cup snap peas or snow peas, trimmed
• 3 green onions, chopped
• 1/4 cup fresh cilantro, chopped
• 1/4 cup sesame seeds, toasted

For the dressing:

• 1/4 cup sesame oil
• 1/4 cup soy sauce or tamari
• 2 tablespoons rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon grated fresh ginger
• 1 clove garlic, minced

To prepare the noodle salad, first, cook the rice noodles according to the package instructions, then drain and rinse them under cold water to stop the cooking process. In a large bowl, combine the cooked noodles, shredded carrots, bell peppers, red cabbage, snap peas, green onions, and cilantro.

In a small bowl, whisk together the dressing ingredients—sesame oil, soy sauce, rice vinegar, honey, ginger, and garlic—until combined. Pour the dressing over the salad and toss everything together until evenly coated. Finally, sprinkle the toasted sesame seeds on top before serving.

For best results, prepare the salad in advance and let it marinate for at least 30 minutes before serving. This allows the flavors to meld together beautifully. If you’re packing the salad for meal prep, consider keeping the dressing separate until you’re ready to eat to prevent the noodles from becoming soggy.

You can also experiment with different vegetables or proteins, such as grilled chicken or tofu, to suit your tastes or dietary needs. Enjoy this colorful, nutritious salad as a delicious addition to your weekly meal prep!

Greek Pasta Salad

Greek pasta salad is a vibrant and invigorating dish that perfectly combines the flavors of Mediterranean cuisine. This salad typically features al dente pasta mixed with a variety of colorful vegetables, tangy feta cheese, and a homemade dressing that brings everything together harmoniously. It’s an excellent choice for meal prep because it can be made in advance, stored in the fridge, and enjoyed throughout the week for lunch or dinner.

This recipe isn’t only simple but it’s also versatile. You can adjust the ingredients according to your preferences or what you have on hand. For instance, if you prefer a heartier salad, you can add grilled chicken or chickpeas for added protein. This Greek pasta salad is perfect for potlucks, picnics, or as a side dish for a BBQ, making it a go-to recipe for any occasion.

• 8 ounces pasta (fusilli or penne work well)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper (any color), diced
• 1/2 red onion, finely chopped
• 1 cup Kalamata olives, pitted and sliced
• 1 cup feta cheese, crumbled
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cook the pasta according to package instructions until al dente, then drain and rinse under cold water to stop the cooking process. In a large bowl, combine the cooled pasta with the cherry tomatoes, cucumber, bell pepper, red onion, olives, and feta cheese.

In a separate small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper. Pour the dressing over the pasta salad and toss to combine until all the ingredients are well-coated. Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

When preparing Greek pasta salad, consider letting it marinate longer for even more enhanced flavors. You can also add additional ingredients such as artichoke hearts, fresh herbs like parsley or basil, or even a sprinkle of crushed red pepper for a hint of heat.

This dish is very forgiving, so feel free to customize the ingredient ratios to suit your taste preferences. Just remember to store leftovers in an airtight container in the fridge, and it should keep well for a few days.

Kale and Roasted Sweet Potato Salad

Kale and Roasted Sweet Potato Salad is a vibrant and nutrient-dense dish that elevates your meal prep game. The combination of hearty kale and sweet, caramelized roasted sweet potatoes creates an appealing contrast of flavors and textures. This salad isn’t only fulfilling but also packed with vitamins and antioxidants, making it an excellent option for a wholesome lunch or dinner throughout the week.

Tossed with a light vinaigrette and complemented by crunchy nuts and a sprinkle of feta cheese, this salad is perfect for those on a healthy eating journey. The preparation is simple, and the ingredients can be easily adjusted to suit your preference, ensuring it remains fresh and exciting even after several days in the refrigerator.

Let’s explore the ingredients needed to make this delicious salad.

• 1 large sweet potato, peeled and diced
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 4 cups kale, stems removed, roughly chopped
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup walnuts or pecans, roughly chopped
• 2 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon honey or maple syrup (optional)

Preheat your oven to 425°F (220°C). Toss the diced sweet potato with olive oil, salt, and pepper on a baking sheet, then spread it out in a single layer. Roast in the oven for about 25-30 minutes or until soft and slightly caramelized, stirring halfway through the cooking time.

While the sweet potatoes are roasting, prepare the dressing by whisking together the balsamic vinegar, Dijon mustard, and honey or maple syrup. In a large bowl, combine the kale, red onion, roasted sweet potatoes, nuts, and feta cheese (if using), then drizzle the dressing over the top and toss well to combine.

When making this salad, it can be beneficial to store the components separately until you’re ready to eat. This way, the kale remains crisp and the sweet potatoes don’t soften the other ingredients.

Additionally, feel free to customize the salad by adding roasted chickpeas or quinoa for extra protein, or swapping the nuts with seeds for a nut-free option. Preparing larger batches of the dressing can also save you time in future meal preps.

Taco Salad With Avocado Dressing

Taco salad is a vibrant and hearty dish that combines all the flavors of your favorite tacos in a single bowl. Perfect for meal prep, it’s a satisfying lunch or dinner option that can be easily customized to cater to your taste preferences. With crisp lettuce, kidney beans, cherry tomatoes, and a flavor-packed avocado dressing, this salad isn’t only delicious but also loaded with nutrients.

The avocado dressing adds a creamy and zesty touch, elevating the salad from ordinary to extraordinary. Whether you’re looking to impress guests or simply enjoy a nutritious meal at home, this taco salad is a great choice. Packed with protein and fiber, it keeps you full and energized throughout the day while still being fresh and light.

Ingredients:

• 4 cups chopped romaine lettuce
• 1 can of kidney beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup corn (fresh or canned)
• 1 red bell pepper, diced
• 1 avocado, ripe
• 1/4 cup fresh lime juice
• 1/4 cup plain Greek yogurt
• 1 teaspoon chili powder
• Salt and pepper to taste
• Optional toppings: shredded cheese, diced green onions, tortilla chips

To prepare the taco salad, start by layering the chopped romaine lettuce as the base in a large mixing bowl. Add the kidney beans, cherry tomatoes, corn, and diced red bell pepper.

In a separate bowl, combine the ripe avocado, lime juice, Greek yogurt, chili powder, salt, and pepper. Blend well until smooth to create the dressing. Drizzle the avocado dressing over the salad and toss gently to combine all the ingredients.

Serve immediately or divide into meal prep containers for later.

When making this taco salad, feel free to customize it with your favorite toppings. You can add grilled chicken, ground turkey, or black beans for extra protein.

To keep the salad fresh throughout the week, store the dressing separately and add it just before serving to prevent the lettuce from wilting. If you prefer a spicier kick, consider adding diced jalapeños or a dash of hot sauce to the dressing for an extra layer of flavor.

Enjoy your deliciously nutritious creation!

Rainbow Veggie and Hummus Salad

The Rainbow Veggie and Hummus Salad is a vibrant and nutritious meal prep option perfect for those busy weekdays. Packed with an array of colorful vegetables and the creamy goodness of hummus, this salad not only pleases the palate but is also visually stunning. The combination of fresh produce provides essential vitamins and minerals, while the hummus serves as a delightful dressing that ties the flavors together beautifully.

Preparing this salad in advance allows the flavors to meld together, making it an ideal choice for meal prepping. Whether you enjoy it for lunch at work or as a fresh side dish at dinner, the Rainbow Veggie and Hummus Salad will keep you satisfied and energized throughout the day.

The best part is that it’s completely customizable; you can switch up the vegetables based on what you have on hand or your personal preferences.

Ingredients:

• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced (any color)
• 1 cucumber, diced
• 1 cup shredded carrots
• 1 cup red cabbage, thinly sliced
• 1 cup green grapes, halved
• 1 avocado, diced
• 1 cup hummus (store-bought or homemade)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish

In a large mixing bowl, combine the cherry tomatoes, bell pepper, cucumber, shredded carrots, red cabbage, green grapes, and avocado. Drizzle the olive oil and lemon juice over the salad mixture, then season with salt and pepper to taste.

Gently toss everything together until the vegetables are well-coated with the oil and lemon juice. Serve individual portions with a generous scoop of hummus on top or on the side, and garnish with fresh parsley or cilantro.

When preparing the Rainbow Veggie and Hummus Salad, consider chopping your veggies ahead of time to save time during the week. You can store the chopped ingredients in separate airtight containers in the fridge for up to four days.

If you’re looking for added protein, feel free to toss in some chickpeas or grilled chicken. This salad can also be easily scaled up or down based on your needs, making it perfect for meal prep or sharing with friends and family.