Print recipe below
Meal prepping salads can be a game-changer for busy weeks, allowing you to stay on track with healthy eating and save time in the kitchen. These three satisfying salad recipes incorporate fresh ingredients and lean proteins, offering variety that’s both nutritious and delicious. Each recipe is designed to be made ahead of time, so you can grab a salad on the go, and they all feature fresh, vibrant flavors. Trust me, you’ll enjoy every bite!
Recipe 1: Chicken Quinoa Salad Jars
Ingredients
- 2 cups (300 g) cooked quinoa
- 2 cups (280 g) grilled chicken, diced
- 1 cucumber, diced
- 1 cup (150 g) cherry tomatoes, halved
- 2 cups (60 g) fresh spinach
- ½ cup (75 g) feta cheese, crumbled
- ½ cup (120 ml) lemon vinaigrette
Instructions
- Layer the Jars: Start by pouring about 2 tablespoons of lemon vinaigrette into the bottom of each jar.
- Add the Veggies: Layer the diced cucumber and cherry tomatoes on top of the dressing to keep them crisp.
- Next Comes Quinoa: Add the cooked quinoa, pressing it down gently to create layers.
- Protein Time: Add the grilled chicken on top of the quinoa.
- Finish with Greens and Cheese: Add spinach and finish with crumbled feta cheese on top.
- Seal and Store: Screw the lid on tightly and store in the refrigerator. When ready to eat, shake the jar to mix and enjoy!
Tips
- Use jars with wide mouths for easy access to all the layers.
- Feel free to switch out veggies based on what you have on hand.
Recipe 2: Tuna White Bean Bowls
Ingredients
- 2 cans (300 g) tuna, drained
- 2 cans (400 g) cannellini beans, rinsed and drained
- 2 cups (60 g) arugula
- 1 cup (150 g) cherry tomatoes, halved
- 1 cucumber, diced
- ½ cup (75 g) olives, sliced
- 3 tablespoons (45 ml) olive oil
- 2 tablespoons (30 ml) lemon juice
- Salt and pepper to taste
Instructions
- Combine Ingredients: In a large bowl, combine the drained tuna, cannellini beans, arugula, cherry tomatoes, cucumber, and olives.
- Dress the Salad: Drizzle the olive oil and lemon juice over the salad. Season with salt and pepper to taste.
- Toss and Pack: Toss everything gently until combined, then transfer to meal prep bowls for easy storage.
Tips
- Use any leftover or seasonal vegetables to add more flavor.
- These bowls keep well, making them ideal for lunches throughout the week.
Recipe 3: Turkey Taco Salad Boxes
Ingredients
- 1 lb (450 g) lean ground turkey
- 1 tablespoon (15 g) taco seasoning
- 4 cups (120 g) romaine lettuce, chopped
- 1 can (400 g) black beans, rinsed and drained
- 1 cup (150 g) corn, frozen or canned
- 1 cup (250 g) salsa
- 1 avocado, diced
- ½ cup (120 g) Greek yogurt
Instructions
- Cook the Turkey: In a skillet over medium heat, cook the ground turkey until browned. Add taco seasoning and stir well to combine, cooking for an additional 2-3 minutes.
- Pack the Ingredients: In meal prep containers, separate sections for romaine lettuce, cooked turkey, black beans, corn, salsa, diced avocado, and a dollop of Greek yogurt.
- Store and Enjoy: Cover and refrigerate. Mix the ingredients before serving for a fresh salad.
Tips
- Try using different proteins like chicken or beef if you prefer.
- To keep the avocado from browning, squeeze a little lime juice on it before packing.
These recipes not only save time and keep your meals interesting but also help in maintaining a healthy diet. Whether you’re headed to work or looking for a quick dinner, these salads have got you covered. Happy meal prepping!
