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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 love these ideas. We eat a lot of salads (and love them) in our house and I am always looking for new or different ingredients to add to them. I also have had issues in the past of too much water in the salads when I make them ahead, be it from the tomato or the cucumber. I usually put those two into a separate container and just add them to the salad when I eat lunch. I have a tip to add myself: when I get home from shopping, I will chop up all my lettuces and keep them in a large plastic container in the fridge, lined with paper towels. When we want a salad, we just grab it and go.
Do you have an idea the calorie count on some of these? Or point value? They look delicious!
Sorry just read a comment where you already answered this question, thank you!
I saw the pictures of those salads on Pinterest and wow they look so appetizing I had to try it and I love it
I’m so happy to hear that you love them!
I use coffee filters to keep my produce fresh. When you bring home a bag of greens add a couple of filters to the bag – top, bottom and middle of the bag. I also wrap those wonderful baby cucumbers in coffee filters. You will be surprised at the outcome.
If you don’t want to take the time to create your own salad bowls at home, create them at salad bar at the grocery store. I actually use 5 separate containers to make lunch for every day of the week. You can use your own protein if you like.
I love that coffee filter idea. I use paper towels, but now I want to try that too! Thanks!
I work. Would have to eat cooked protein cold. Which could work. And could bring dressing in separate container.
I’m glad these ideas help you! Sometimes I eat the proteins cold as well, depending on where I am and how much time I have for lunch.
I think this is such a good idea. I salad with FRITOS?! I’ve done Doritos, now I need to try Fritos! Thank you.
You’ll have to let me know what you think!
Do you prep these all at once and they stay good until the end of the week?
Yes, I prep all the vegetables in the boxes with a paper towel to absorb moisture. I add the proteins and toppings when I’m ready to eat. I hope that helps!
You can also use Doritos which come in many flavours
Growing up for me, Fritos were the ONLY chip used for taco salads and that was pretty much the only time mom would buy them. I still adhere to that rule (the Fritos on taco salads part…..NOT the only time to buy them part!) as an adult. Never thought of using them on other salads but I think they might be too salty for me but that is a personal choice! Love your enthusiasm!!!
You can save those salad containers that have the tray on top. There are also frozen meals with a tray on top. Then store your toppings there like they do in the premade grocery store salads.
Do you put the protein on right before you eat the salad or before you store it for the week? Just wondering because I wouldn’t think taco / hambuger meat would taste that great without being heated up right before eating, even if it is very lean meat there is usually always a bit of greasyness to it cold.
Looking forward to trying this out.
I add the toppings when I’m ready to eat the salad! Enjoy!
Wow Mary….very well done. How do I add you on snapchat? I am melissarnduke!
You can find me at barefeetkitchen on Snapchat. 🙂
Sorry, I asked the same question…before searching, Thanks.
Love your ideas, thanks for the tutorial… especially adding the Fritos. Genius! Also heating up the protein options really make it, and has helped me to love salad for my work lunch now since the start of the New Year!
Your photos are fantastic, too.
I’m so happy to hear that the salad combinations have been helpful and that you’re enjoying salad for your lunch now! That’s awesome. Thanks for taking the time to come and tell me!
This has likely been asked before but do you put the greens and veggies in the paper towel lined container then add toppings when ready to serve. Or are the veggies all together in their own lined container and added with the protein and toppings.
I store the greens and vegetables in the paper towel lined container. Then I remove the paper towel and add toppings when I’m ready to eat.
Is eating Fritos every day healthy? Or since it’s a small serving it’s not too bad?
I wouldn’t recommend eating a giant bag of Fritos every day. However, I have no problem with eating a handful of Fritos along with a whole lot of vegetables. Enjoy!
Life is short. Eat the Fritos.
Love it! Simplicity and looks delish! Can’t wait till go shopping.
Well, I do love salad! (food in general) but these look so delicious I’m going to try them next week for work.
I need to lose weight, this looks like a great way to start!
I need to learn to like salads so I could really learn from this