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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}
Lol, none of these salads are healthy. All the calories are coming from fat and oil. You’re sabotaging your efforts.
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.
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!!!
I was kind of thinking that too lol.
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!
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.
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.
Great ideas thx for sharing!
Kinda re-inspired me to get a preppin
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 ?
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.
You just changed the way my husband and I eat lunch. BTW, Fritos are great on top of Hawaiian Haystacks too!
I think one should take single type of salad or fruit in each day ,after meal ,or with meal ?
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.
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.
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.
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.
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.
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!
I’m glad you’re enjoying the salads, Beth!
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!
Thanks for sharing! Is there a way to prep salads for the week without them getting soggy?
Using a salad spinner to completely dry the greens, then placing paper towels at the bottom of the containers you store them in helps.
This really inspires me. I’m going to try to eat more salads.
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:)
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!
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 😉.
Ha, I get that, Lori. Me? I like the proteins hot and added in when ready to eat!
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
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.
Hi Stephanie! You can keep the toppings separate until you’re ready to eat. I warm the proteins separately right before eating the salads.
Love these ideas. I needed a bit of inspiration and new ideas for a healthy lunch.
I’m glad the tips were helpful, Sam!
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’m glad that you’re enjoying the salad recipes, Maliha.
I have tried this amazing salad recipe and found it quick and easy to make.
I’m glad you like it!
I needed fresh ideas for my boring salads to make me eat more…….and have found them, thankyou
I’m so glad these tips are helpful, Aileen!
Thank you.. Im ready to try these so I have a salad e ery day
Happy salad making, Debbie!