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January 11, 2022

14 Meal Prep Salads for Lunches

Salads
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Salads do not have to be boring, and they make great meals for prepping ahead! You’ll be looking forward to lunch every day with these easy, tasty and filling meal prep salads.

From crave-worthy grain salads to crunchy, refreshing salads with watermelon, there are lots of options to choose from!

meal prep salads for lunches

Tasty Salad Recipes for Meal Prep

Salads are awesome make-ahead meals because you can prep your ingredients once and then eat all week! I’m all about simplifying the routine – anyone else? 

If you’re making your salad dressing from scratch (which I highly recommend – it’s much easier than it might sound and it tastes much better than store bought), that can be prepped ahead in a larger quantity, too. 

Keep in mind that most salads will get soggy, though, if the dressing is added ahead of time. So I’d just recommend keeping it in a separate container until you’re ready to eat.

And now, onto the list; here are some of my favorite meal prep salads for lunches, so you can enjoy them too!

Harvest Bowls with Sweet Potato

This ultra-flavorful harvest grain salad features roasted chicken, sweet potato, crispy apples, and lots more goodness.

Plus, it’s drizzled in a creamy balsamic vinaigrette that’ll have you dreaming about lunchtime.

chicken and sweet potato harvest bowls

Quinoa Taco Salad

Craving a taco, but need something easy and portable?

This quinoa taco salad’s got your back: creamy avocado, black beans, tomato, peppers, and fresh cilantro all tossed with your favorite salsa.

It’s packed lunch perfection – and so versatile and easy to throw together, too!

quinoa taco salad

Zesty Italian Pasta Salad

This zesty salad is part pasta, part greens, with a lot of other deliciousness mixed in – like cucumbers, artichokes, cherry tomatoes, olives, and mozzarella.

Plus, the creamy Italian dressing it gets tossed in is divine!

Italian pasta salad in a small bowl

Shaved Brussels Sprouts Salad

If you haven’t tried a shaved brussels sprouts salad yet, you are missing out!

This salad has all the flavors of fall: apples, dried cranberries, pecans, and more, all nestled in a bed of shredded brussels sprouts. 

The whole thing is tossed in a flavorful and creamy lemon mustard dressing, too. 

shaved brussels sprouts salad in a wide bowl with wooden salad forks

Sesame Shrimp and Watermelon Salad

Looking for a crunchy, refreshing salad packed with flavor?

This shrimp and watermelon salad is both sweet and savory, with a delicious sesame ginger dressing.

sesame shrimp watermelon salad

Mediterranean Bulgur Salad

This tasty Mediterranean-inspired salad is quick and easy to throw together!

Bulgur is super quick-cooking, and chopping up the rest of the ingredients only takes a couple minutes. All that’s left to do is whisk together the lemon mint vinaigrette, and you’re good to go!

Feel free to toss in some grilled chicken (or use a rotisserie chicken to save time) if you’d like, too.

mediterranean bulgur salad

Green Goddess Bowls

This green goddess salad is bright and crunchy, packed with nutrients, and drizzled with a to-die-for raw honey herb vinaigrette.

Try it – you won’t regret it!

green goddess salad with snow peas and honey vinaigrette

Mason Jar Kale Salad

Say hello to the perfect way to meal prep salad: in a mason jar! It’s so easy to bring with you on the go.

This Tuscan kale salad features purple cabbage, shaved veggies, pepitas, reggiano cheese, and more, with a tasty (and easy!) homemade dressing.

kale salad in a mason jar for meal prep

Peach & Corn Salad with Honey Lime Chicken

This salad is basically summer in a bowl.

Grilled chicken marinated in honey and lime juice, grilled peaches and corn, all nestled over a bed of greens. Does it get any better?!

And if it’s fall or winter when you’re making this, try apples or pears instead of the peaches! 

grilled peach, corn, and honey lime chicken salad

Kale & Quinoa Salad with Soft-Boiled Eggs

I love how filling grain salads are, and this quinoa salad is no exception! It’s delicious too, with crunchy veggies, feta cheese, and a garlic-dijon vinaigrette.

Plus, it’s great for meal prepping because the kale softens overnight from the dressing but doesn’t get soggy like other greens can when pre-dressed.

If making more than 2 days in advance, I would recommend hard-boiling your eggs versus soft-boiling. (Soft-boiled eggs are best eaten within 2 days.)

kale and quinoa salad with soft boiled eggs

Fall Harvest Salad with Watermelon

Watermelon is just as refreshing in the fall as it is in the summer!

Watermelon, combined with baby kale, butternut squash, farro, feta cheese, crispy chickpeas, and chopped pecans, all drizzled in an apple cider dressing, is an ideal fall/winter lunch.

watermelon harvest salad in a bowl

Grilled Steak and Strawberry Salad

This salad combines sweet and savory in the best of ways!

Juicy strawberries, grilled steak, greens, and more all pulled together with a strawberry vinaigrette. It’s like a summery flavor party in your mouth!

steak and strawberry salad with wooden salad spoons

Vegan Kale Caesar Salad

If you’re craving a caesar salad but looking for something a little different, try this kale caesar with crispy roasted chickpeas! I love salads with good texture and between the crunchy chickpeas and the pepitas, this salad’s texture game is STRONG.

The salad is vegan, with a creamy caesar dressing that blends together in seconds and contains a couple surprising ingredients that add creaminess and a “cheesy” flavor without dairy!

vegan kale caesar salad on a white plate on a wooden platter

Avocado Quinoa Salad with Orange Vinaigrette

Tangy orange vinaigrette is the star of this show, but the salad base is delicious as well!

Quinoa, creamy avocado, peppery arugula, white beans, and crumbled feta all make up this unique and tasty grain salad.

It’s especially quick to make if you have leftover cooked quinoa (or another leftover grain)!

avocado quinoa salad with sliced oranges around it

I hope these meal prep salads have you excited for lunchtime, no matter the time of year!

Whether you’re at home during the day or on the go, it’s always nice to know you have a delicious lunch ready and waiting for you.

Need some ideas for breakfast? Here are some easy breakfast meal prep ideas!

Do you have a favorite meal prep lunch recipe? Feel free to share in the comments!

- anne
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4 comments
  • Nancy January 11, 2022 · 12:16PM:
    I have a salad almost every day for lunch. What I found helpful is to buy a couple of chicken tenders (already cooked) at the deli station at my grocery store. I chop up 1/2 tender to add protein and satiety to my salad. I'm going to try some of your recipes for more variety!
    Reply
    • Anne
      January 12, 2022 · 10:34AM:
      Love that! All about quick hacks that make meals more satisfying without extra time in the kitchen. Let me know if you try any of the recipes, would love to hear your thoughts!
      Reply
  • Ana January 11, 2022 · 12:52PM:
    That shrimp and watermelon salad! 💯
    Reply
  • Roadrunner January 11, 2022 · 9:58PM:
    Each and every one of these looks fantastic, thanks! Can’t wait to try some of them!
    Reply
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anne mauney fannetastic food
Hi, I’m Anne! I'm a Washington D.C. based Registered Dietitian, mother, runner, and lover of travel, adventure, and the great outdoors. I've been blogging since 2009, sharing a mix of lifestyle content, recipes, and fitness tips. Come for the recipes – stay for the fun!
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anne mauney

I’m Anne, a Registered Dietitian and mother. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming!

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