17 Meal Prep Salads You’ll Want to Eat all Week

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by Alena Schowalter
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No need to work for hours to put a delicious meal on the table. These meal-prep-friendly salads take little time to make and taste great all week! Enjoy Mexican-inspired Sesame noodles, roasted vegetables, and more!

A nutritious meal ready when hunger strikes is a true gift from the kitchen! Stock your refrigerator with one or more recipes from this list and enjoy effortless meals all week. 

These meal prep salads are anything but ordinary. Created from quality ingredients that will please your taste buds and keep you feeling full!

Check out these meal prep recipes and summer salads next.

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Awesome Meal Prep Salads

Quinoa Pasta Salad
This Mediterranean-inspired pasta salad bursts with vibrant fresh vegetables, quinoa, and a creamy yogurt dressing. Enjoy chilled from the fridge as an effortless meal – tastes even better the next day!
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white tables with three glass containers containing colorful vegan quinoa pasta salad with tomatoes, bell pepper and basil
Vegan Potato Salad
Whip up a crowd-pleasing potato salad in less than 30 minutes! Crunchy, herbed, and creamy, this oil-free side dish will make you smile and goes great with other vegan mains. Light yet packed with satisfying flavors and textures – a family favorite!
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woman standing next to a bowl of potato salad and mixing it with two spoons
Raw Pad Thai
Sometimes, I skip the starchy noodles and enjoy making a vegetable-focused vibrant pad Thai that stays crunchy and fresh for days! Spiralized vegetables create a tasty noodle-like element, while the tangy peanut sauce and fresh green onions give the dish a richness – so tasty!
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top view of white table with three different-sized bowls containing spiralized zucchini, carrots and more veggies
Lentil Salad
Forgo your average lentil salad and enjoy this fruity side dish. It is a one-of-a-kind recipe that balances lentil’s earthiness with sweet green grapes. A gorgeous marriage that you will renew again and again!
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Photo credit: jcookingodyssey.com
lentil salad
Marinated Cauliflower Salad
Best when made ahead, this marinated cauliflower salad gets better the longer the flavors mingle! Raw cauliflower, briny olives, and roasted bell pepper are tossed with Italian dressing. The ideal side dish for your next office lunch or midweek dinner.
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Photo credit: bigdeliciouslife.com
marinated cauliflower salad
Chickpea Salad
It is a quick and versatile meal that comes together effortlessly. This Mediterranean-inspired chickpea salad is packed with fiber-rich protein and flavorful mixins. A simple salad suitable for a snack, a light lunch, or bulked up for a tasty dinner.
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Photo credit: brokebankvegan.com
Vegan Chickpea Salad 1
Cold Sesame Noodle Meal Prep
These cold noodles are a meal-prep recipe that I crave! An exciting combination of textures and flavor, these sesame-infused noodles are downright delicious and easily customizable. Enjoy this Asian-inspired dish as a fun variety to your weekly meals.
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Photo credit: sweetpeasandsaffron.com
Cold Sesame Noodle Meal Prep Bowls Vegan
Quinoa Arugula Salad
Peppery arugula is the perfect base for cradling nutty quinoa, walnuts, golden raisins, and herbs. This hearty salad holds up well in the refrigerator and can be bulked up with your favorite protein like seared tofu or seitan.
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Photo credit: cookathomemom.com
Quinoa Arugula Salad
Vegan Greek Salad
This salad will become a kitchen staple in your home — an olive oil-based dressing baths roughly chopped tomatoes, cucumber, olives, and red onions. Cubes of vegan feta add the ideal element of salty and creamy.
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Photo credit: cupfulofkale.com
Vegan Greek Salad
Lebanese Fattoush Salad
A fattoush salad on a warm day is a meal that will make you feel so good. Fried pita bread adds a gorgeous crunch, while the sumac and pomegranate dressing adds an exciting decadence to the fresh vegetables – so delicious!
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Photo credit: feelgoodfoodie.net
Fattoush Salad
Curried Roasted Cauliflower Salad
An exotic combination of flavors that will tantalize your taste buds. This curried salad is a spice journey that is carefully balanced with sweet raisins, caramelized onions, and tangy yogurt. Easily store this cauliflower salad in the fridge and enjoy it all week!
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Photo credit: runningonrealfood.com
vegan roasted red onion cranberry curried cauliflower salad
Kale Salad With Sesame Lime Dressing
The preparation technique differs between a good kale salad and a less-than-enjoyable bowl of greens. This recipe perfectly massages the kale until tender and pairs it with a vibrant sesame lime dressing – your new favorite salad!
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Photo credit: streetsmartnutrition.com
Massaged Kale Salad with Sesame Lime Dressing
Mexican Chopped Salad
Enjoy all the beloved flavors of Mexican cuisine in this chopped salad. Tasty fresh vegetables, black beans, and sweet corn are generously coated with a rich and creamy avocado dressing. A salad that the whole family will love.
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Photo credit: happykitchen.rocks
two white bowls on a wooden table with Vegan Mexican chopped salad + avocado dressing
Fresh Tabbouleh
A fragrant side dish that will fill your kitchen with the aromatic freshness of parsley and mint. Chopped herbs are moistened with quality olive oil, small chopped tomato, fine bulger, lemon, and onion – packed with vitamins!
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Photo credit: littlesunnykitchen.com
Tabbouleh Salad
Southwestern Quinoa Salad
This complex Southwestern quinoa salad is packed with wholesome ingredients. Pepitas, black beans, and grains add plenty of vegan protein that will leave you feeling full and nourished!
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Photo credit: iheartvegetables.com
Southwest Quinoa Salad
Peanut Crunch Salad In A Jar
Prep your kitchen for the week with these salad jars! Crunchy peanut dressing coats the bottom of the glass while layers of quinoa and colorful vegetables stay vibrant. A nutritious meal that is ready whenever you are feeling hungry!
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Photo credit: avirtualvegan.com
three mason jars with layered peanut crunch salad containing quinoa, edamame and red cabbage
Beetroot Broccoli Salad
A fantastic dish to bring to a family gathering or picnic, this beetroot broccoli salad will impress you! Sweet roasted vegetables and a maple ginger dressing create a satiating meal.
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Photo credit: throughthefibrofog.com
roasted beetroot broccoli salad

Frequently Asked Questions

Are salads good for meal prep?

Salads are great for meal prep. They are incredibly versatile, can be assembled from infinite ingredients, and are always fresh and tasty! Prepping a week’s worth of salads to enjoy during a busy workday is a great option. 

How to prepare a week’s worth of salad?

Cut and wash vegetables. Prepare and cool protein (some of my favorite options are tofu, tempeh, beans, or falafels) in a jar with a lid. Assemble salads with the “wettest” vegetables on the bottom. For example, cucumber and tomato are best on the bottom, then shredded carrot, protein and finally lettuce on time. Store dressing separately! Once you’re ready to eat, grab a prepared salad and a portion of dressing. Toss together, and enjoy your super quick and nutritious lunch!

How to meal prep salad without it getting soggy?

By keeping the greens and dressing separate, the salad will not become soggy. Additionally, keep delicate greens and juicer vegetables separate, like cucumbers and tomatoes! Wait to toss the vegetables, dressing, and greens together just in time for lunch for a non-soggy salad guaranteed.  

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17 Meal Prep Salads You’ll Want to Eat all Week

by Alena Schowalter
Prep Time 10 minutes
No need to work for hours to put a delicious meal on the table. These meal-prep-friendly salads take little time to make and taste great all week! Enjoy Mexican-inspired Sesame noodles, roasted vegetables, and more!
Serves 3

Ingredients

High-Protein Bean Salad

  • 1 15- oz can black beans rinsed and drained
  • 1 15- oz can chickpeas rinsed and drained
  • 1 15- oz can kidney beans rinsed and drained
  • 2 bell peppers finely chopped
  • 1 small red onion finely chopped
  • 1 cup fresh cilantro chopped (optional)
  • ¼ cup olive oil
  • ¼ cup apple cider vinegar
  • 1 tablespoon lime juice
  • 1 teaspoon ground cumin
  • Salt and pepper to taste

Instructions

  • In a large mixing bowl, add the dressing ingredients: olive oil, vinegar, lime juice, and cumin. Season with salt and pepper to taste and whisk together.
  • Add black beans, chickpeas, kidney beans, bell peppers, and onion. If you’re using cilantro, add it to the bowl as well.
  • Toss everything until the beans and veggies are well coated with the dressing.
  • Cover and put in the fridge for at least 30 minutes to allow the flavors to meld together. Stir before serving.

Notes

  • This salad keeps well for 3-5 days in the fridge. Store in an airtight container.
  • Add your favorite veggies, beans, and spices to this salad!
  • Find 15+ more meal prep salad ideas in the article above.
Course: Meal Prep
Cuisine: American
Nutrition Facts
17 Meal Prep Salads You’ll Want to Eat all Week
Amount per Serving
Calories
476
% Daily Value*
Fat
 
11.2
g
17
%
Saturated Fat
 
1.5
g
9
%
Sodium
 
225
mg
10
%
Potassium
 
1290
mg
37
%
Carbohydrates
 
74.8
g
25
%
Fiber
 
22.6
g
94
%
Sugar
 
10.6
g
12
%
Protein
 
24
g
48
%
Calcium
 
128
mg
13
%
Iron
 
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed.
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Hi, I'm Alena Schowalter — a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with my husband, I founded nutriciously in 2015 and have been guiding thousands of people through different transition stages toward a healthy plant-based diet. I enjoy discussions around vegan ethics, walks through nature, and creating new recipes. Read more about us here.

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