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!
Love these salad recipes? Check out the eBook for How To Eat A Salad Every Day for more fantastic salad ideas, dressings, and tips to simplify your salad making!
With this eBook, if you’re grocery shopping, meal planning, or just trying to eat more salads, you’ll have this information at your fingertips whenever you need it.
“How To Eat Salad Every Day And Like It!” could also be called “My FAVORITE Salads {a.k.a. the Fritos Every Day Diet}.”
This salad meal prep post was first published three years ago and almost immediately it became one of the most popular posts on this site. I’m updating the post today to answer some of the more frequently asked questions.
Many of you have commented on my daily salads that I share on Instagram, and you asked for a post sharing tips for making the daily salad happen.
Salad Ideas
Today I’m sharing all of my favorite salad meal prep tips: the recipes, the toppings, the fillings, and more in one giant blog post. I promise you now, that if you give it a try, this just might rock your salad-eating world.
I made you this video to show how I do this. Be sure to check it out! There are endless salad ideas and so many delicious ways to keep things interesting when you’re prepping salads.
While I’d like to say that I’ve always been a fan of salad, that hasn’t always been true.
Salad Topping Ideas
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.
Salad Meal Prep
There are countless ways to make a killer 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.
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. (I use these containers and these containers to store the prepped salads.)
Easy Salad Recipes
Any combination of the below ingredients 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
The proteins can be made just for the salads or simply be saved as leftovers from dinners through the week.
Anytime we grill steak or chicken I thinly slice the leftovers and save them for my salads.
I’ll cook and crumble a couple pounds of ground beef or ground turkey seasoned generously with Mexican seasoning mix (store-bought taco seasoning works great too) and then portion it into ½ cup servings and freeze it to use as needed.
Anytime I make pulled pork, I portion the leftover pork into individual containers and freeze them to be reheated for salads.
Protein for Salads
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
beans: black, kidney, or pinto beans
Salad Toppings
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, White Balsamic Vinaigrette, and the absolute BEST Homemade Ranch Dressing are a few of our favorites.
Meal Prep 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
When Ready To Serve
Warm the protein and chop it bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice, although Fritos are never optional.
Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favorite salad dressing.
Love these salads? Check out the eBook for How To Eat A Salad Every Day for more fantastic salad recipes, dressings, and tips to simplify your salad making! (link for the eBook is at the top of this post!)
With this eBook, if you’re grocery shopping, meal planning, or just trying to eat a little bit healthier, you’ll have this information at your fingertips whenever you need it.
Salad Recipes
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 and 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.
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
{originally published 1/7/17 – recipe notes updated 1/24/23}
Love these salads? Check out the eBook for How To Eat A Salad Every Day for more fantastic salad recipes, dressings, and tips to simplify your salad making! (link for the eBook is at the top of this post!)
With this eBook, if you’re grocery shopping, meal planning, or just trying to eat a little bit healthier, you’ll have this information at your fingertips whenever you need it.
Felix says
Lol, none of these salads are healthy. All the calories are coming from fat and oil. You’re sabotaging your efforts.
Amanda says
Felix, I’m sure you are more than welcome to move along and find something that you prefer, then.
These salads are better than fast food and the majority of fats are coming from good sources like avocado. Don’t want the oil? Don’t use oily things.
The meats you choose can be lean sources (turkey, chicken, 93% lean ground beef, etc) and here’s the fun part – ADD ONLY WHAT YOU WANT.
She’s giving IDEAS, not forcing anyone to do anything.
Kelly says
I agree, Contessa is only giving her reader’s several ideas on both creative & easy ways to make salads and everyday part of our diets.
For me, it goes without saying that I can add, delete and adjust the any of the salad ingredients (low fat dressings/low-fat cheeses/ leans meats etc.) to fit my likes, dislikes and/or the dietary restrictions I may have . Thanks Batefoot Contessa. I’m eating a lot more salads because if your article!!!
Carly says
I was kind of thinking that too lol.
Julie says
Wow! This post is just what I was searching for! With a New Years resolution to eat healthy and save money on lunches at work. This is going to be a great go to pin for me!
Debbi says
What do you do with the paper towel in the bottom of your salad container? When I make a large salad I put paper towels on top of the salad and turn the container upside down to pull the water out, and I have done this on individual salads as well. I have never lined the bowl with paper towels because it seems like it could get too moist and break down into your salad as you eat it.
Mary says
I’ve never had a paper towel break down in a salad container. I remove the paper towel before eating the salad. It works the same way that a paper towel on top of the salad works. I simply found that the containers stacked better right side up vs upside down.
Maureen says
Great ideas thx for sharing!
Kinda re-inspired me to get a preppin
Krystyna says
If I cook chicken breast seasoned and chop it up, do you think it will still say fresh if I put in freezer? Also what kind of lettuce and toppings do you recommend with a balsamic vinegar/honey/olive oil dressing ?
Mary says
Yes, cooked chicken will keep in the freezer. However, it often dries out a bit. I typically add a tablespoon or two of water to the chicken when reheating it. Just about any vegetable will work with a balsamic dressing.
Ann says
You just changed the way my husband and I eat lunch. BTW, Fritos are great on top of Hawaiian Haystacks too!
Rajesh 9826140628 says
I think one should take single type of salad or fruit in each day ,after meal ,or with meal ?
KElly says
Felix, please don’t take this as criticism but, I believe Contessa is “only” giving her readers creative, diverse & easy ideas and ways make & include salads in our everyday. I’ve been a chef for 30 years ( recipe development). If you ever read the recipes on the back of those plastic bags and containers of salad greens, that’s me writing those recipes, yet even I am challenged when it comes to beung inspired to eat salads everyday.
Contessa’s article & the way she presented the salads in those square plastic containers inspired me to make salads more salads and got my creative juices going again. Contessa gave us several ideas, options, & guidelines for making salads and for me, it goes without saying that Contessa’s salad suggestions were so diverse that it gives the reader the freedom to, delete & adjust the salad ingredients to their liking.
I’m intelligent enough to know she gave her reader ”carte banche” to add, delete and/or adjust any of
the ingredients to my dietary likings,
my diet needs and restrictions.
With salads, the skies the limit.
Thank you Barefoot Contessa!! I live where it’s about 12 degrees outside right now and salad ingredients haven’t been at the top of my grocery list these past 3 months. To be honest, making and eating salad has been an effort lately. Reading Contessa’s ontessa’s article seemed to wake up my creative juices & helped me to realize “again” how I can include ingredients in my salads to make them a complete meal so it’s not such an effort to make “ a salad” like before I read her article. But that’s me!! After reading the article, fresh veggies & almost all the other salad ingredients & containers she listed “ARE NOW” at the top of my grocery list.
I loved, loved, loved the idea of making part of the salads ahead of time & storing them in individual salad containers.
I’m on my way to the grocery store right now..
Thank you, thank you, thank you Barefoot Contessa.
I so enjoy all of your articles.
Nicole says
All of you calling her the Barefoot Contessa are seriously confused. Ina Garten is the famous food network chef with the show Barefoot Contessa. This blog is by some regular person named Mary Younkin.
Mary says
You’re so very right, Nicole. I’m as ordinary as it gets. 😉 Huge respect for the lovely Ina, but I’ve long since stopped trying to clarify the confusion.
anna says
I think this blog has a lot to offer and could be worth following, but are you aware of the number of popups and intrusive adds? Im not against adds, but they are making it difficult to read.
Mary says
Hi Anna, thank you for understanding that the advertising on this site makes the site possible. That said, there shouldn’t be any pop-up ads. If you do see one, please screenshot it and send it to me, so that I can have my ad company block it.
Beth Rogers says
Thank you for the ideas on jazzing up a daily salad. I try to make salads for at least the beginning of the work week for me and the mister … but sometimes you just get in a rut. Great ideas and flavor combos. I don’t use paper towels to dry my salad, I invested in a salad spinner years ago. BEST BUY EVER!!!! I’ve gone thru at least 2 during my married life (23 years). The spinner makes it so much easier to process the greens. Thanks again!
Mary Younkin says
I’m glad you’re enjoying the salads, Beth!
Suzanne says
This was a good read! It can be such a challenge to have the desire to make a salad and work it into daily meal prep. This is very do-able!
Vanessa says
Thanks for sharing! Is there a way to prep salads for the week without them getting soggy?
Sunny says
Using a salad spinner to completely dry the greens, then placing paper towels at the bottom of the containers you store them in helps.
Sunny says
This really inspires me. I’m going to try to eat more salads.
Lori says
All these ideas sound yummy! Question I have always had with salad prepped ahead for on the go meals: You put the protein in your container with salad but then you have to warm the protein? Feels like a dumb ? but never figured out how this works. How do you take these for lunch at the office or school or wherever? Not being sarcastic, serious question:)
Mary Younkin says
Hi Lori, in the post I explain that I store the proteins separately and warm them before adding them to the salads. (In the video they are included, as my family ate the salads at that time.) I hope that helps!
Lori says
Thanks for the response. Your answer is what I guessed. With the increased popularity of jar salads and meal prep for lunch in the go, everyone’s pics make it look like protein is packed with it. I just always wondered if anyone actually ate cold hamburger meat 😉.
Mary Younkin says
Ha, I get that, Lori. Me? I like the proteins hot and added in when ready to eat!
jamie says
Its easy to come up with unhealthy salads that are full of meat, eggs, cheese and high fat toppings/dressing and not get bored. Would be nice to see healthy low fat salad ideas that you could eat everyday. Most of the salads I am coming across are so high in fat and calories dense you might as well skip the lettuce. :0
Stephanie says
How do you keep the toppings from making the salad soggy? I travel and would love to prep some of these for my meals. Thx for your ideas.
Mary Younkin says
Hi Stephanie! You can keep the toppings separate until you’re ready to eat. I warm the proteins separately right before eating the salads.
Sam says
Love these ideas. I needed a bit of inspiration and new ideas for a healthy lunch.
Mary Younkin says
I’m glad the tips were helpful, Sam!
Maliha says
Thank you very much for sharing these different kinds of salad which is very helpful for us who are on diet. Without salad dieting is impossible. If you take rice, fastfood forget dieting. We need these types of salad recipes. I we eat salad our Granite kitchen floor will nit and clean.
Mary Younkin says
I’m glad that you’re enjoying the salad recipes, Maliha.
Bhavesh says
I have tried this amazing salad recipe and found it quick and easy to make.
Mary Younkin says
I’m glad you like it!
Aileen Anderson says
I needed fresh ideas for my boring salads to make me eat more…….and have found them, thankyou
Mary Younkin says
I’m so glad these tips are helpful, Aileen!
Debbie Bendon says
Thank you.. Im ready to try these so I have a salad e ery day
Mary Younkin says
Happy salad making, Debbie!