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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}
Such great ideas. Love ❤️ p
Just saw this on Facebook. I really love your responses to some of the comments, common sense is a lost art. It’s the middle of May, I’m definitely going to start this salad today for myself and my daughter for the days we work it looks scrumptious and super super easy especially to prepare ahead we do that anyhow on regular lunch.
Hey Mary,
Here in South Africa, paper towel is like a serviette. How does lining your bowls with this help keep the salad items fresh? Are we talking about the same thing? my thinking is that it would get all soggy with the salad items on top of it. Can you describe the paper towel you are referring to? I am so keen to try these salad ideas of yours.
You are correct, it is a dry towel. It absorbs moisture from the vegetables and helps keep the salad fresh for longer and the lettuces don’t get soggy this way.
Love this idea been trying to eat healthy I’m gonna try them.
Thank you, thank you, THANK YOU Mary for sharing the secret of THE BEST salad EVER…those doggone Fritos! I don’t care for them straight out of the bag but boy oh boy, crumble a small amount of them on top of a salad and holy smokes! Forget about croutons-these are THE BOMB! Yes indeed-I could eat salad every day….and pretty much do! I make a huge salad that lasts us for a few days and make SURE I have a bag of those corn chips on hand for the topping. My husband took a salad to work and forgot to bring that little bit of Fritos to “gild the lily” and he said it just didn’t taste right-he said he had to struggle to get it down without them. I agree! For anyone who hasn’t tried it-I highly encourage you to. Once you see what they add-you’ll never have a salad without that sprinkle of deliciousness.
Carol
The salads are all yummy.
Just because you toss in ingredients with some type if lettuce doesn’t make it a salad. Most of these salads are so unhealthy but people will think they are because of the word.
I like a cheeseburger salad. Similar base with lettuce then add hamburger toppings like tomato, onion, pickle. Use leftover hamburger, chopped and sprinkle with cheddar. Dressing is a mix of ketchup and mustard. You can cut the carbs — no bread and still enjoy your “burger”.
I do this too, it’ so good! Great for gluten free peeps who still love their burgers.
So I just read an article that tomatoes and cucumbers should never be combined in a salad. The cucumber destroys the vitamin C in tomatoes and the two of them together cause all kinds of gastric problems. Other than that, I love your salad ideas!
All I can say yummy yummy!
Have you tried prepping in wide mouth canning jars? I’ve read lots of ways to do a salad in a jar and part of it is that the salad lasts longer. Just wondered if you felt the salad lasted as long as in a jar.
I tried salad in a jar once and it was a pain to eat, so I haven’t messed with it again. It sure looks cute though. I can’t think of any reason why it would stay fresh longer though.
Finally, someone besides me who agrees that salads need to have FOOD in them to be edible. Thanks for the great suggestions! I didn’t think of using pulled pork in a salad.
I love these salads!! I just wish people would have clean…non nailpolished hands in pics. Yuck! But the salads seem great! 😉
I love Fritos and would happily put them on everything…but when I realized they’re made with GMO corn, I decided I’d better curtail my enthusiasm. I hope Frito-Lay will take a hint soon and give us alternatives. I’d even pay for organic Fritos. 🙂 I only want them as a garnish…
There is one organic brand that’s similar to Fritos, not quite perfect but pretty good: Sage Valley. Not super easy to find but I’ve bought them a couple of times.
Hello!
Im a jung mum trying to loose weight. Of course I have never time to prepare. Does those salats realy stay fresh whole week? I shold only put a papaper towel inside and close the containers? Should i keep greens, salats and proteins separately? Should i wash greens before or only in the last moment? Thank you 🙂
I’m a salad lover but having a fresh salad ready for every day is such a hassle. This is the best post ever! I also love the crunchy Asian noodles in my salads or nuts or some kind of chip. Thank you for the container info, too. I have them in my Amazon cart ready to order!
Love Fritos on salads. Especially taco salads. Single serve Fritos for tacos
to go.