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Make eating salad as simple as can be with these salad ideas and easy salad recipes for every day of the week. Salad meal prep has never been so easy!
I’m sharing all of my salad meal prep tips here today: the salad base, the proteins, the toppings, and all of the salad dressings in one giant blog post. I promise you now, that if you give it a try, this just might rock your salad-eating world.
This salad meal prep was first published almost 10 years ago and it immediately became one of the most popular posts I’ve published here on this site. I’m updating the post today to answer some of the more frequently asked questions.
Eating Salad Everyday
“How To Eat Salad Every Day And Like It!” could also be called “My FAVORITE Salads a.k.a. the Fritos Every Day Diet.”
While I’d like to say that I’ve always been a fan of salad, that hasn’t always been true. I’ve always tried to love eating salad, but unless I went to the trouble of making a really great salad (something that often felt like a whole lot of effort in the past), it was hard to get excited about eating a salad most days.
That all changed when I topped my salad with a handful of Fritos for the first time. I know, that sounds completely ridiculous, but I’m telling you now that Fritos are a salad game changer.
Not only does that simple corn chip add great salty flavor and crunch to any salad, the Frito fits perfectly on a fork, it is bite-size, and it’s a fun way to tell all the greens that there is more to the salad life than just vegetables.
Still not convinced? I can’t even tell you how many people have snapped me pictures of their salads with Fritos on top while laughing and telling me that I’m to blame for their newfound love of salads + Fritos. I swear that there really is no better way to top a salad.
Thank you! This is just the information I needed! I have gotten into the habit of not eating salads with my meals because I didn’t take time to make them. This has changed everything! Again thank you.
Salad Meal Prep
There are countless ways to make a fantastic salad completely your own, so I’m sharing some of my favorite salad meal prep tips today. The key for me is to prep all the greens and vegetables for the salads about once a week; I typically do this on Sunday.
It takes me about 30-45 minutes, but in the end, I have lunches made for the week and that keeps my healthy eating on track without having to fuss with it during the week or come up with new lunch salad ideas each day.
I use 6 large containers that I line with a paper towel. The paper towel absorbs moisture and as a result, the greens and other vegetables will stay fresh longer.
When I originally photographed this post, I used these square containers to store the prepped salads. But I’ve since found that I prefer these less expensive and sturdier deli containers and I use them endlessly in my meal prep now. (You can see them in the video below.)
Notes on Equipment
- Cutting board
- Chef’s knife
- Salad spinner – I’ve had my salad spinner for over 10 years now and what a salad-making game-changer it has been. I balked at buying one for years before I finally did so, and man, if you’ve ever considered one, let this be the nudge you needed.
- Storage containers – I swear by these containers for all of my meal prep. They are freezer safe and you can’t beat the price.
Vegetables for Salads
Any combination of these vegetables will keep nicely for several days in the refrigerator.
- chopped greens: typically a mix of romaine, spring mix, spinach, arugula, or butter lettuce (rarely all of them, just whichever ones I have on hand at the time)
- tomatoes: sliced or chopped
- cucumber: sliced or chopped (I often remove the seeds, but it isn’t required)
- corn: canned, frozen, or fresh
- bell peppers: sliced thin or chopped small
- red onions: sliced thin
- green onions: sliced thin
Proteins for Salads
The proteins can be made just for the salads or simply be saved as leftovers from dinners through the week.
- taco meat
- pulled pork or carnitas
- slow cooked chicken: shredded or chopped bite-size
- grilled chicken thighs: sliced thin or chopped bite-size
- ham: diced
- hard boiled eggs: chopped
- canned tuna fish or chicken: drained well
- chili lime shrimp
- mojo salmon
- beans: black, kidney, or pinto beans
Salad Toppings
- cheese: shredded, diced, or crumbled
- avocado: sliced or diced
- fruits: diced apples or pears, orange slices, grapes, fresh berries
- plenty of crunch: croutons, tortilla chips, or my personal favorite Fritos
- fresh lime
- salt and pepper
- salad dressing of your choice: Italian, Poppyseed, White Balsamic Vinaigrette, and the absolute BEST Homemade Ranch Dressing are a few of our favorites.
Your frito idea seriously changed my salad loving life! I adapted it probably a year ago and before that, I used to hate the idea of a salad. Now I can literally eat it for every meal! With minimal oil and vinegar too! It’s the gateway to salad loving! Thank you!!
Make Ahead & Storage
I made a video to show exactly how I meal prep my salads each week. So, be sure to check it out in the recipe card below. There are a lot of different salad ideas here and so many delicious ways to keep things interesting when you’re meal prepping salads.
Make Ahead: Prep all the vegetables and toss them together. Line your containers with paper towels and fill each one with the salad mix. Place a second folded paper towel on top of the vegetables and close each container to make it airtight.
How to Store: Store the prepared salads in the refrigerator for up to 5 days.
How to Use: When ready to use, remove the paper towels. Add the protein of your choice to the pre-made salad greens and vegetables. Add the toppings of your choice. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favorite salad dressings.
More Salad Ideas
- Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper
- Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing
- Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing
- Tuna fish, strawberries, avocado, lime, salt, and pepper
- Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing
- Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, and pepper
The paper towel in the container with the prepped vegetables absorbs moisture and helps keep the lettuce fresh for longer while it is in the refrigerator.
You’ll want to store the proteins separately, so that you can are able to warm them before adding them to the cold salads.
I keep the toppings separate until I’m ready to eat each salad. I warm the proteins separately and add them right before eating and then I add whichever toppings I want at that time so that everything stays nice and fresh.
Yes. They are required. Just kidding. Of course not, but personally, I rarely skip them. The crunch and flavor they add makes every salad even better.
Salad Meal Prep
Ingredients
VEGETABLE OPTIONS
- chopped greens: typically a mix of romaine spring mix, spinach, arugula, or butter lettuce (rarely all of them, just whichever ones I have on hand at the time)
- tomatoes: sliced or chopped
- cucumber: sliced or chopped I often remove the seeds, but it isn’t required
- corn: canned frozen, or fresh
- bell peppers: sliced thin or chopped small
- red onions: sliced thin
- green onions: sliced thin
PROTEIN OPTIONS
- ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning
- taco meat with black beans and corn
- pulled pork or carnitas: shredded and chopped bite-size
- cooked or roasted chicken: shredded or diced
- ham: diced
- hard boiled eggs: chopped
- canned tuna fish: drained well
- cooked shrimp or fish
- beans: black kidney, or pinto beans
TOPPING OPTIONS
- cheese: shredded diced, or crumbled
- avocado: sliced or diced
- fruits: diced apples or pears orange slices, fresh berries
- plenty of crunch: croutons tortilla chips, or my personal favorite Fritos
- fresh lime
- salt and pepper
- salad dressing of your choice: Italian, Poppyseed, Balsamic Vinaigrette, and Ranch Dressing are a few of our favorites.
Instructions
Salad Meal Prep
- Prep the vegetables and place in serving size containers. (I use these containers to store prepped salads.) Add a paper towel to each box to help the produce last longer. Place in the refrigerator until ready to eat.
When Ready to Eat
- Warm the protein of your choice and chop bite-size, if needed. Add the protein to the pre-made salad greens and vegetables.
- Add the toppings of your choice. Squeeze lime generously over the salad and sprinkle with salt and pepper, or drizzle with your favorite salad dressing.
Video
Notes
- Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper
- Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing
- Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing
- Tuna fish, strawberries, avocado, lime, salt, and pepper
- Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing
- Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, and pepper
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
{originally published 1/7/17 – recipe notes and photos updated 8/26/26}
I started adding those crispy fried onions like you use for green bean casserole as a topping for my salads. I like the Frito idea, too, though!
I bet those onions are awesome on a salad! Thanks for the tip!
I use fried onions all the time along with bread crumbs sometimes to add my crunch
Okay, this cracks me up…..but I am going to give this a try because I love both of these elements. Thank you.
YAY! You must come back and tell me if you love the Fritos as much as I do!
I like this post Mary – very clever.
Thanks, Larry! All the different salad varieties are pretty much the only way I manage to eat salad every day, ha.
Yum I am convinced! Going for my fritos soon! Thanks!!
YAY! Let me know what you think!
Every time I see your Frito-topped salads on Instagram I think I need to try that, but never came to your blog to see if there was a post about it. I open your blog today and what do I find…it must be fate!! This is going into rotation for next week’s lunches.
I’m so happy you saw it! You’re going to love them on your salads. Enjoy!
OMG! You have solved all my salad eating problems. You are a genius, this is such a great idea. I too love salads but always felt this is too much work for a salad. I can’t wait to get started on your way of making salads for a week. Thanks! My best to you.
I am so happy that it was helpful! Have a fabulous salad-filled week, Sandra!
What are fretos as i live in australia
Fritos are corn chips. You can also use tortilla chips.
Or use pita chips. I make them homemade out of pita bread. Very good. (I hate Fritos.)
That sounds great. While I personally do love Fritos, I also love mixing it up with all sorts of different things for crunch. Enjoy your salads!
I love this. Trying stay healthy and overcome diabetes which is horribly genetic on maternal side. Have lost family members from the devastating affects.
The salads sound doable and full of flavor. Most times I dislike the whole process of making salads, even as a side with dinner, because I detest unwrapping, cleaning up and re-wrapping all of the veggies. So this is just super for me.
A few questions:
I noticed that some of my veggies that contain a lot water like peppers and cucumbers get soggy and less flavorful soon after they are cut. Some mixed varieties of lettuce, especially the baby ones, wilt faster than others and then make a mess of the rest. Will this happen even though I’m using the paper towel?
Also wondering why you use lime in most of the salads?
I love to share recipes on my blog. May I do so in my next post with a link to your blog?
Thanks for your clever ideas, Mary! 🙂
Jane x
Yes, the paper towel helps a LOT with keeping the salads nicer. I like the way that lime brightens up all the salad flavors. I rarely use a salad dressing and so, the lime with some salt and pepper works for me most of the time.
I’m thrilled you like the salad ideas. You’re welcome to link to them from your blog. Enjoy!
So I know this is a stupid question but are you putting the paper towel on top after you add everything in the container or is the paper towel on bottom?
I usually place the paper towels at the bottom of each container, but if I forget, I just place one on top of the vegetables and flip the container over. (It probably isn’t necessary to flip the container, but I tend to do it anyways.) It works just as well. Happy salad making!
I like the idea of putting the paper towel on top and flipping the container. That way when it comes time to dress the salad you can easily remove it.
I only ever dress a salad with citrus (lemon or lime, depends on the price), olive oil, salt and pepper.
Chick peas, fresh beetroot, carrot and hommus are also a winning combo!
This salad post is my life.
I’m thrilled that you’re enjoying all these salads! I LOVE citrus, salt, and pepper on a salad. That’s by far my favorite as well. Happy salad eating!
Hi! I love this idea and love to make salads for lunch. I was wondering if you could share some of your combinations that use together in each salad. I’m always looking for new ideas!
I’m not sure why it is that eating a salad I have to make is awful. I’d much rather eat a salad that someone else makes or get one at a restaurant. But you’ve given me some terrific ideas to try. I especially love the Fritos idea. The look delightful. Thanks for your help.
I’m so glad the ideas are helpful! I felt the same way for years. Happy salad making and eating!
Love your ideas. I have one question though, you say you line the container with a paper towel, are you placing that paper towel under or on top of the vegetables?
Either way works. I typically line the containers first. However, if I forget, I just add the paper towels on top. I hope that helps!
I’ve been looking for a way to keep my salads fresh all week. I thought about the paper towel in the bottom of the bowel, but I wasn’t sure if it would work. I’m going to have to give it a try. Thanks!😀
What do you do with the paper towel when you are ready to eat the salad since its at the bottom of the bowl?
I just pull it out of the bowl.
I’d love to learn more.
Love to eat salad every day and not to get tired of it. Love your ideas
Thank you
This seems like such a simple concept, but alas, I have never thought of portioning out all my lettuce or greens into a week’s worth of containers at once. Love this idea! Even though I do use paper towels in the large box the greens come in, I usually have the gross wet stuff anyway by around day 4 or 5. I bet smaller portions helps with that! Thanks, Mary!
I’m so happy to hear this is helpful! Happy salad eating!
I started using the plastic lettuce knife looks like a chef knife for cutting the greens and it works very well I no longer get soggy rusty lettuce. Is awesome!
This might sound weird, but try adding some chopped pecans to your Mexican themed salads. You won’t be disappointed.
YES! I love adding nuts to most salads! I’ll have to try it in my taco salad next time. Thanks!
I’m a Frito fan too! Also crushed up black bean or whole grain Tostitos are yum! I looove trail mix…any kind of trail mix…on my salads. Great crunch of nuts/seeds with a few pieces of dried fruit…can’t beat it!
I haven’t tried black bean Tostitos! Those sound amazing!
I’m going to try this. I’m excited.
Use Chex Mix in place of fritoes on salads.
I bet that tastes awesome!
Chex Mix, now that sounds like a great idea, thanks I’ll have to try that.
Going back to work after a six week layoff! Thanks for the easy and healthier lunch ideas!
I’m so glad the ideas are helpful!
Do you just pull out the paper towel when you are ready to eat your salad?
That’s exactly right.