Salads are more than just a side dish—they’re a powerhouse of flavor, nutrition, and convenience. When done right, they’re satisfying, delicious, and anything but boring.
The best part? With a little meal prep, you can have fresh, vibrant salads ready to go all week long—no last-minute chopping, no soggy greens, just effortless, wholesome meals.
Whether you’re looking for a light lunch, a hearty dinner, or something in between, the secret to loving salads is simple: make them exciting!
Say goodbye to bland, uninspired bowls and hello to creative, crave-worthy combinations that keep you full and energized.
To get you started, I’ve rounded up 15 meal prep-friendly salad recipes that are easy to make, stay fresh, and pack a punch of flavor. Let’s dive in!
Rainbow Salmon Salad Bowl
Experience a burst of color and flavor with this vibrant Rainbow Salmon Salad Bowl.
Packed with tender salmon, crisp vegetables, and a tangy dressing, it’s a feast for the eyes and the palate.
Simple to prepare, this nourishing dish brings together taste and health in every bite.
Per Serving:
- Calories: 941
- Fats: 66g
- Protein: 53g
- Carbs: 40g
Southwestern Quinoa Mason Jar Salads
Southwestern Quinoa Mason Jar Salads — a vibrant blend of quinoa layered with a zesty cumin-lime dressing, black beans, sweet corn, crisp bell peppers, and juicy cherry tomatoes.
An ideal make-ahead option for tasty and nutritious lunches all week long!
Per Serving:
- Calories:
- Fats:
- Protein:
- Carbs:
Tuna Salad Meal Prep Bowls
Tuna salad is a satisfying and tasty option for any meal.
It’s simple to prepare ahead of time, making it perfect for meal prep and helping you stay on track with healthy choices throughout the week.
Per Serving:
- Calories: 197
- Fats: 15g
- Protein: 13g
- Carbs: 3g
Quinoa Sweet Potato Salad
Quinoa Sweet Potato Salad! A vibrant sheet-pan meal prep dish featuring roasted sweet potatoes, caramelized onions, crispy chickpeas, fresh rosemary, and crunchy maple-glazed walnuts.
Per Serving:
- Calories: 424
- Fats: 27g
- Protein: 10.6g
- Carbs: 38.7g
Mexican Tuna Salad
Add a splash of Mexico’s bold and vibrant flavors to your lunch with this simple Mexican tuna salad. Every bite is a celebration, loaded with black beans, corn, and a tangy lime dressing.
Fast to make and full of classic Mexican-inspired tastes, it’s a perfect choice for easy weekly meal prep.
Per Serving:
- Calories: 206
- Fats: 8g
- Protein: 24g
- Carbs: 12g
Kale Peanut Brown Rice Salad
Have you ever tried a brown rice salad? Well, now’s your chance!
This hearty and satisfying dish features wholesome brown rice, crisp vegetables, and a bold, tasty dressing. It’s a nutritious choice that keeps you feeling full and energized all day long.
Easy to make, delicious to eat, and ideal for meal prep!
Per Serving:
- Calories: 384
- Fats: 17g
- Protein: 13g
- Carbs: 48g
Mexican Bean Salad
Who says a salad must have greens? Shake things up with this Mexican bean salad!
Packed with black beans, corn, red onions, and fresh cilantro, it’s a colorful, wholesome dish that’s as filling as it is flavorful.
Tossed in a zesty lime and cumin dressing, it’s a quick, tasty choice for meal prep or a refreshing side.
Per Serving:
- Calories: 287
- Fats: 10g
- Protein: 12g
- Carbs: 39g
Corn Cucumber Tomato Salad with Lemon Garlic Dressing
Embrace the vibrant flavors of summer with this refreshing corn, cucumber, and tomato salad.
Featuring sweet corn, crunchy cucumbers, and ripe, juicy tomatoes, it’s a simple yet lively dish.
I love how each bite bursts with freshness — perfect as a side dish or a light, satisfying lunch on its own.
Per Serving:
- Calories: 167
- Fats: 3g
- Protein: 6g
- Carbs: 35g
Curried Chicken Salad
Level up your lunch with this curried chicken salad meal prep! Juicy chicken tossed in a rich, flavorful curry dressing delivers a burst of taste in every bite.
Loaded with protein and colorful veggies, it strikes the perfect balance of savory and spicy — keeping your meals exciting all week long.
Per Serving:
- Calories: 595
- Fats: 32g
- Protein: 53g
- Carbs: 22g
Curried Roasted Cauliflower Salad
Take your salad to the next level with this curried roasted cauliflower salad.
Tender, spice-coated cauliflower is roasted to perfection and combined with fresh greens, sweet raisins, and crunchy almonds.
Finished with a creamy yogurt dressing, this vibrant and flavorful dish is a perfect choice for your weekly meal prep.
Per Serving:
- Calories: 277
- Fats: 12g
- Protein: 10g
- Carbs: 39g
Italian Pasta Salad
This vibrant mid-week pasta salad combines fresh vegetables with a zesty Italian dressing, making it a great option for a quick energy boost or carb-loading.
It’s not only delicious but also incredibly easy to prepare — perfect for a week of satisfying, grab-and-go lunches.
Per Serving:
- Calories: 338
- Fats: 13g
- Protein: 14g
- Carbs: 41g
Mango Avocado Salad
What I love about salads is their versatility — you can create them however you like. This time, let’s bring a tropical flair with a mango avocado salad.
Juicy mangoes, buttery avocados, and crisp mixed greens come together for a perfect balance of sweet and savory. Finished with a zesty lime dressing, this salad makes a bright and refreshing option for a light meal prep.
Per Serving:
- Calories: 312
- Fats: 20g
- Protein: 5.2g
- Carbs: 35g
Big Mac Salad in a Jar
Savor the iconic flavors of a Big Mac with a healthier twist — the Big Mac salad in a jar.
Packed with seasoned ground beef, crisp lettuce, tangy pickles, and a creamy special sauce, it’s the perfect alternative to your favorite takeout.
This keto-friendly option offers a delicious, guilt-free way to enjoy classic fast food flavors without sacrificing your nutrition goals.
Per Serving:
- Calories: 991
- Fats: 89g
- Protein: 37g
- Carbs: 7g
Meal Prep Wasabi Glazed Salmon Power Salad
This vibrant mid-week pasta salad combines fresh vegetables with a zesty Italian dressing, making it a great option for a quick energy boost or carb-loading.
It’s not only delicious but also incredibly easy to prepare, perfect for a week of satisfying lunches.
Per Serving:
- Calories: 379
- Fats: 21.3g
- Protein: 26.2g
- Carbs: 17g
Spinach Tomato Salad with Feta Cheese
Here’s a crisp and nutrient-rich salad for you — a spinach and tomato salad with feta cheese that’s as colorful as it is delicious.
Fresh spinach leaves, sweet cherry tomatoes, and creamy feta are gently mixed with a simple vinaigrette, making it a perfect choice for a light, vibrant meal prep option.
Per Serving:
- Calories: 315
- Fats: 27g
- Protein: 5.8g
- Carbs: 13g
