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Meal-prepping is great if you’re trying to eat healthier. It’s much easier to stick to your plan if all you have to do is pull a tasty meal out of the fridge and eat.


Basically, meal prepping involves cooking a whole weeks worth of meals at once so they are ready to grab and go at meal time. It takes all the decision-making out of eating, so you don’t have the option to choose something that will break your diet.

RELATED: Believe it or not, you can actually prep an entire week’s worth of meals in just one hour — here’s how

Salads, though an obvious diet food, are a little more difficult to prep in advance. But once you get the hang of it, layering raw veggies can be just as easy as cooking a stir-fry ahead of time. Just be sure to schedule them at the beginning of the week so you don’t have to freeze them.

If you’re a dedicated meal-prepper looking for a few salad recipes to work into the mix, we’ve found five great options from The Kitchy Kitchen. Most of the salads are not lettuce-based, which means they won’t get soggy in the fridge.

Here’s what you’ll need:

Macro Biotic Salad

  • 1 cup brown rice, cooked and cooled
  • 4 ounces salmon, cooked and flaked
  • 1 carrot, shredded
  • 1 nori sheet, crumbled
  • 3 tablespoons green onion
  • 3 tablespoons cooked hijiki
  • 2 tablespoons soy sauce

Dan Dan Kale Salad

  • 2 cups kale leaves
  • 3 tablespoons peanut sauce
  • 1 tablespoon chili oil
  • 3 tablespoons peanuts
  • 3 tablespoons green onion
  • ½ cup cilantro, roughly chopped
  • 1 cup tofu, cubed

Beet and Goat Cheese

  • ¾ cup cooked quinoa
  • 2 cooked beets
  • ¼ cup walnuts, lightly toasted
  • 1 cup spinach, packed
  • ¼ cup chopped fresh parsley
  • 2 tablespoons lemon juice

Apple Cheddar

  • 1 cup quinoa
  • ½ apple, cubed
  • 2 ounces cheddar, cubed
  • ¼ cup pecans, lightly toasted
  • ½ yellow onion, caramelized
  • 1 tablespoon balsamic vinegar
  • 1 cup arugula, packed

Taco Bowl Salad

  • ¾ cup brown rice, cooked and cooled
  • ½ cup black beans
  • 1 cooked corn
  • ⅛ red onion, finely chopped
  • ⅓ cup cilantro, roughly chopped
  • 3 tablespoons pico de gallo
  • up to 1 tablespoon hot sauce
  • ¼ cup Cotija cheese

Find full instructions for all five salads on The Kitchy Kitchen.

Jessie Taylor is a freelance writer and crafter who is currently traveling the U.S. in search of her ideal place to live and the perfect cup of coffee. Follow her adventures on Instagram and Twitter.
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