21 Delicious Meal Prep Salads To Fuel Your Body

Salads are a great option when heading to the office; they can be prepared in advance and stored until ready to eat. Salads aren't just leafy greens either; you can prepare salads with your favorite ingredients, including taco meat, grilled chicken, tofu, pasta and more.

Here are 21 meal-prepping salad recipes, including Mediterranean chickpea, Lebanese fattoush and a keto taco salad. From vegan options to protein-packed dishes, we've got an option for everyone. We'll also explore how to keep salads fresh throughout the week.

1. Loaded Mediterranean chickpea salad

This delicious Mediterranean chickpea salad features chickpeas and vegetables, including cucumber, bell pepper and cherry tomatoes. If you’re into Greek food, you’ll find staple flavors like kalamata olives and feta cheese. To make this salad more meal-prepper-friendly, thoroughly dry the chickpeas and olives and don’t pour the olive oil until you’re ready to eat.

2. Simple avocado green salad

A green salad loaded with ripe avocados is an excellent way to get your daily greens, along with healthy fats and protein. With a bit of Mediterranean flourish, this salad adds crumbled feta cheese and fresh lemon juice. For freshness, store the olive oil separately and pour when you are ready to eat.

3. Turkey taco salad with crunchy tortilla strips

If you love tacos, this is the salad for you. Using lean ground turkey, you can put together a delicious Southwest-inspired salad topped with cherry tomatoes, red onion and corn. Hold the homemade salsa and the tablespoon of olive oil until you are ready to eat.

4. Mediterranean salad with vinaigrette

Another delicious Mediterranean salad, this light lunch-friendly option swaps lettuce for a bed of Kalamata olives, bell pepper, tomatoes and cucumber. This salad can be mixed and prepped beforehand, with the wine vinegar and olive oil saved in a separate container until lunchtime. Delicious and nutritious, this salad can provide a great option for teenage school lunches.

5. Chef salad with honey mustard dressing

A classic chef's salad packed with deli ham, boiled eggs and crumbles of cheese is always a yummy treat. When meal prepping, save your dressing of Dijon mustard, white vinegar, olive oil and honey in a separate container until ready to enjoy. Once your lunch break hits, pour on that delicious honey mustard dressing and dig in.

6. Grilled chicken Cobb salad 

Grilled chicken provides excellent lean protein, and adding avocado and boiled eggs significantly boosts the protein content, creating a satisfying salad. For this recipe, add the more delicate salad greens to the top of your salad container to keep them from becoming crushed. Additionally, save the blue cheese dressing and olive oil until you're ready to eat.

7. Roasted beet and arugula salad with candied pecans

Roasted beets are an earthy, slightly sweet salad ingredient packed with macronutrients. Homemade candied pecans add a further touch of sweetness. We suggest packing the arugula with candied pecans and the beets separately for meal prepping. You'll also want to hold off on adding the balsamic glaze and olive oil until you are ready to eat to prevent sogginess.

8. Pasta salad with tomatoes and olives

While it doesn't include any lettuce, this pasta salad is a flavorful lunch option. This Greek pasta salad variation keeps everything fresh, using tomatoes and olives. Just be sure to dry all ingredients before packing for lunch, and keep the olive oil-red wine vinegar dressing separate.

9. Nourishing quinoa salad with fresh parsley

This nourishing quinoa salad recipe includes fresh chopped parsley, Dijon mustard, garlic, bell peppers and red onion. If you're unsure how to prepare quinoa, follow our quick and easy guide on how to cook quinoa, with easy tips to help you along the way.

10. Keto taco salad 

This keto-friendly taco salad is a delicious cold lunchtime option. It combines ground beef, cheddar cheese and avocado without any added sugars or sweeteners. If you're meal prepping, wait to add the olive oil and sour cream until you are ready to eat.

11. Greek salad with orzo

This Greek-style pasta salad uses orzo as a base, combining it with Kalamata olives, bell peppers, tomatoes, cucumber and feta cheese. We recommend using a separate container to store the olive oil and lemon juice until ready to eat. If you plan on storing the meal for more than a couple of days, consider storing the orzo separately to prevent sogginess.

12. Chicken Waldorf salad 

Waldorf salad enables a fresh salad lunch with fresh red grapes, apples and walnuts. Despite its use of mayo, chicken salad stores well when refrigerated. To reduce this salad's calories, consider replacing the 1/2 a cup of regular mayonnaise with light mayonnaise or nonfat Greek yogurt.

13. Roasted beet, goat cheese and candied walnuts salad

For those seeking a uniquely delicious salad option, consider this roasted beet and goat cheese salad with candied walnuts. This recipe calls for homemade candied walnuts, but store-bought prepacked options also work well if you are short on time. Store the dressing separately until you are ready to eat.

14. Goat cheese salad with honey mustard vinaigrette

This salad is an excellent option for goat cheese lovers and those who prefer a touch of sweetness. For added protein, add your favorite grilled chicken, steak or shrimp. If you are packing this salad for lunch, store the honey mustard vinaigrette separately until ready to eat.

15. Kale salad with cranberries and almonds

This salad recipe pairs kale with sweet, dried cranberries and crunchy almonds. It's easy to meal prep and you can store everything in the same container, minus the salad dressing. Kale can be stored for up to a week without wilting.

16. Pear salad

Pears have a delicate texture and sweetness that pair well with salads. This recipe combines ripe pears, feta cheese and walnuts with a bed of mixed salad greens. To maintain freshness, we recommend waiting to cut and add your pear and storing your dressing on the side until ready to eat.

17. Lebanese Fattoush salad 

Take a lunchtime trip to Lebanon with this tasty Lebanese Fattoush salad. A base of romaine lettuce is topped with tomatoes, cucumbers, radishes, bell peppers and green onions. Add toasted pita chips for a crispy, crunchy companion. Store the dressing of olive oil, lemon juice, sumac and garlic on the side until ready to eat.

18. Zesty taco salad 

Here's a great salad option for Taco Tuesday. It's packed with protein from black beans and ground beef. This Zesty taco salad combines your favorite Southwest salad toppings, including tomatoes, cheese, salsa and guacamole. As an added bonus, this taco salad doesn’t require a microwave for lunch!

19. Vegan Mexican quinoa salad 

Craving a vegan recipe with Mexican flavors? Then try this Mexican quinoa salad. You won't find meat or animal products here; simply a mix of quinoa, black beans, spices and delicious vegetables. You can prepare and keep this salad fresh in the refrigerator for up to 3 days.

20. Kale Caesar salad 

This twist on the classic Caesar salad replaces romaine lettuce with nutrient-packed kale. The recipe calls for a creamy Caesar dressing, but you can replace it with a lighter Caesar mix to reduce calories. As always, if you're prepping a meal, keep the salad dressing on the side until you're ready to eat to prevent sogginess.

21. Green salad with feta and red onion

This Greek-inspired green salad adds feta and red onion for a simple but flavorful salad meal option. You'll find the crunchiness and sweetness from the added shredded carrots, vine-ripe tomatoes and sliced cucumber. We recommend storing the feta cheese separately and topping the salad once you're ready to eat.

How to meal prep salads for the week

Meal-prepping salads for your workweek isn't tricky, but you can take a few actions to ensure freshness. We'll explore how you can carefully assemble your ingredients and properly store them to keep your salads simple and flavorful.

• Wash and thoroughly dry produce: Extra moisture will lead to wilting and spoilage, so dry the produce well before prepping.
• Prep sturdy vegetables ahead of time: Chop or roast hardier vegetables like carrots and broccoli earlier in the week to save time.
• Layer ingredients properly: Place heavier items on the bottom of your container to prevent delicate greens from getting soggy.
• Wait to add delicate ingredients: Items like avocado and sprouts are best added just before serving to prevent browning and wilting.
• Invest in good quality containers: Durable, airtight containers make meal prepping easier and more reliable.
• Don't overfill containers: Leaving some space allows for air circulation and keeps ingredients from getting squished.
• Store protein sources separately: Cook and store your protein (chicken, beans, tofu) separately to add when you're ready to eat.
• Keep dressing separate: Store salad dressing in a separate container to keep your other ingredients fresher for longer.

Meal prep salads FAQ

At Instacart, we know a thing or two about meal prepping. Here are the most frequently asked questions about meal-prepping salads.

How can you keep salads fresh for meal prep?

Moisture is the key challenge when trying to keep salads fresh for meal prepping, and it can lead to wilting and sogginess. Ensure that you thoroughly wash and dry any produce. Layer your ingredients in a storage jar, with delicate lettuce and herbs at the top. Don't forget to store your dressing separately.

How long do meal prep salads last?

Generally, meal-prepped salads will last 3 to 5 days in your refrigerator, depending on the ingredients. Hardier greens and sturdy vegetables like kale, romaine, carrots, bell peppers and broccoli will remain fresher for a longer period. Delicate vegetables and cooked proteins may have a shorter life span of a few days.

Can you meal prep salads for a week?

Yes, you can meal-prep salads for a work week, but you should be mindful of the ingredients you include. Avoid more delicate greens such as butter lettuce, spinach and mixed greens, which can spoil faster. If adding grains or proteins, consider storing them separately in airtight containers until needed. Be sure to keep your salads refrigerated for freshness.

Grab fresh salad ingredients with Instacart

Fresh ingredients take meal prep salads to the next level of deliciousness. When you are short on time, order through Instacart for fresh produce, vegetables and more to your front door. Instacart also connects shoppers with services from local convenience and retail stores.