70 Make-Ahead Salads That Stay Fresh All Week

I’ve definitely had my fair share of sad desk lunches and last-minute takeout, so I’m all about making meals that keep me satisfied all week. These make-ahead salads are packed with flavor and fiber, and they stay fresh even after a few days in the fridge. With just a little prep, you’ll have healthy, delicious meals ready to go no matter how busy your week gets. Trust me, these salads will make lunch something you actually look forward to!

1. Mason Jar Mediterranean Quinoa Salad

This vibrant jar salad is a flavor explosion with Mediterranean influences. It’s loaded with fiber, protein, and healthy fats to keep you satisfied. The mason jar layering keeps everything fresh until you’re ready to eat.

Ingredients

• 1/2 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• Dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

1. In a small bowl, whisk together the dressing ingredients.
2. Layer the ingredients in a mason jar in the following order: dressing, quinoa, cucumber, tomatoes, olives, feta, and parsley.
3. Seal the jar tightly and refrigerate for up to 5 days.
4. When ready to eat, shake the jar well to combine the ingredients and enjoy!

Meal Prep Tip: The key to this salad’s longevity is the layering. The dressing at the bottom keeps the quinoa and veggies fresh until you’re ready to mix and enjoy. Make a few jars at the beginning of the week for grab-and-go lunches.

2. Black Bean and Corn Salad

This refreshing salad is packed with fiber from black beans and corn, and it’s also a great source of protein and antioxidants.

Ingredients

• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen or fresh corn kernels
• 1 bell pepper, diced
• 1/2 red onion, diced
• 1/4 cup chopped fresh cilantro
• 1/4 cup lime juice
• 2 tablespoons olive oil
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

Instructions

1. In a large bowl, combine black beans, corn, bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
3. Pour dressing over salad and toss to coat.

Meal Prep Tip: This salad is perfect for meal prep! Make a big batch and store it in the refrigerator for up to 4 days. Enjoy it on its own, or serve it with grilled chicken or fish for a complete meal.

3. Broccoli and Cranberry Detox Salad

This superfood salad combines crunchy broccoli florets, sweet cranberries, and a light lemon vinaigrette for a refreshing and healthy meal.

Ingredients

• 3 cups broccoli florets
• 1/2 cup dried cranberries
• 1/4 cup sunflower seeds
• 1/4 cup sliced almonds
• Dressing
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions

1. In a large bowl, combine broccoli, cranberries, sunflower seeds, and almonds
2. Whisk together dressing ingredients and pour over the salad
3. Toss to coat evenly

Meal Prep Tip: Store the salad and dressing separately in airtight containers. When ready to eat, simply combine and enjoy! The broccoli will stay crisp for several days, making this an excellent meal-prep option.

4. Crunchy Kale & Sweet Potato Salad with Creamy Peanut Dressing

This hearty salad is packed with nutrients and flavor. The massaged kale becomes tender, while the sweet potatoes and peanut dressing offer a satisfying sweetness.

Ingredients

• 1 bunch kale, stems removed and chopped
• 1 large sweet potato, peeled and cubed
• 1/2 cup cooked chickpeas
• 1/4 cup chopped red onion
• Dressing
  • 1/4 cup peanut butter
  • 2 tablespoons rice vinegar
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon minced ginger
  • 1 clove garlic, minced

Instructions

1. Preheat oven to 400°F and toss sweet potato cubes with olive oil, salt, and pepper. Roast for 20-25 minutes until tender
2. In a large bowl, massage kale with a drizzle of olive oil and a pinch of salt until slightly softened
3. Whisk together dressing ingredients until smooth
4. Add roasted sweet potatoes, chickpeas, and red onion to the kale. Toss with dressing to coat

Meal Prep Tip: The sweet potatoes and chickpeas can be cooked in advance. Store the salad and dressing separately, combining just before eating to keep everything fresh and crunchy.

5. Rainbow Power Salad with Citrus Vinaigrette

This vibrant salad is as beautiful as it is nutritious. A variety of colorful veggies makes it visually appealing and provides a wide array of vitamins and minerals.

Ingredients

• 2 cups mixed greens
• 1/2 cup shredded red cabbage
• 1/2 cup shredded carrots
• 1/4 cup bell pepper, thinly sliced
• 1/4 cup thinly sliced red onion
• 1/4 cup chopped fresh cilantro
• Dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons orange juice
  • 1 tablespoon lime juice
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions

1. In a large bowl, combine all salad ingredients
2. Whisk dressing ingredients and pour over salad
3. Toss to combine

Meal Prep Tip: Layer the dressing at the bottom of your container, followed by the heartier veggies, and finish with the greens on top. This will prevent the greens from getting soggy.

6. Greek Chickpea Salad

This classic salad is a simple yet satisfying option packed with protein and fiber. It’s a great way to incorporate more plant-based protein into your diet

Ingredients

• 2 cans (15oz) chickpeas, rinsed and drained
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup chopped red onion
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped Kalamata olives
• Dressing
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

1. Combine all salad ingredients in a large bowl
2. Whisk together dressing ingredients
3. Pour over salad and toss to coat

Meal Prep Tip: The flavors in this salad meld and develop beautifully over time, making it perfect for meal prep. Store in an airtight container for up to 4 days

7. Crunchy Cabbage Slaw with Farro, Pecorino, and Dates

This salad offers a delightful mix of sweet, salty, and crunchy flavors, with the sweetness from dates contrasting the salty Pecorino. Packed with fiber and antioxidants, this salad is excellent for busy individuals seeking a flavorful and nutritious lunch or side dish.

Ingredients

• 1/2 cup cooked farro
• 1 cup shredded green and red cabbage
• 1/4 cup chopped dates
• 1/4 cup crumbled Pecorino cheese
• 2 tablespoons toasted pecans
• 2 tablespoons lemon vinaigrette dressing

Instructions

1. Cook farro according to package directions.
2. Toss all ingredients together with the dressing.
3. Serve immediately or store in an airtight container for later.

Meal Prep Tip: Cook the farro in a large batch and store it separately. Additionally, chop the cabbage and dates ahead of time. Dress the salad just before serving to maintain its crunch.

8. Tortellini Salad

This salad features tender pasta, fresh vegetables, and a light dressing, creating a satisfying and balanced meal for a light lunch or a picnic. It provides carbohydrates for energy, vitamins from vegetables, and protein from the cheese.

Ingredients

• 1 cup cooked cheese tortellini
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup mozzarella balls
• 1/4 cup fresh basil leaves, chopped
• 2 tablespoons balsamic vinaigrette

Instructions

1. Cook tortellini according to package instructions.
2. Combine cooked tortellini with tomatoes, cucumber, mozzarella, and basil.
3. Toss with balsamic vinaigrette.
4. Serve cold.

Meal Prep Tip: Cook the tortellini al dente to prevent it from becoming mushy. It also helps to store the dressing separately and add it just before serving. Use sturdy vegetables that won’t wilt easily.

9. Zesty Lentil Spinach Salad

Do you need a tangy and earthy salad for a vegetarian meal plan? This salad supplies ample protein, fiber, and iron, supporting muscle health and energy levels.

Ingredients

• 1 cup cooked lentils
• 2 cups fresh spinach
• 1/4 cup red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup sun-dried tomatoes
• 2 tablespoons lemon-herb dressing

Instructions

1. Cook lentils according to package instructions.
2. Combine lentils, spinach, red onion, feta, and sun-dried tomatoes.
3. Drizzle with lemon-herb dressing.
4. Serve chilled.

Meal Prep Tip: Cook a large batch of lentils and store them separately. Wash and dry the spinach thoroughly to prevent wilting. You can also store the feta cheese and dressing separately and add them just before serving.

10. Shaved Cauliflower Salad With Coconut-Turmeric Relish

This salad offers a unique blend of crunchy cauliflower, sweet coconut, and warm turmeric, creating an exotic and flavorful experience. It gives you cruciferous vegetable benefits and anti-inflammatory properties from the turmeric.

Ingredients

• 2 cups shaved cauliflower
• 1/4 cup shredded coconut, toasted
• 1/4 cup golden raisins
• 1/4 cup chopped cilantro
• 2 tablespoons coconut-turmeric relish
• 1 tablespoon lime juice

Instructions

1. Shave the cauliflower using a mandoline or food processor.
2. Toast shredded coconut lightly.
3. Combine cauliflower, coconut, raisins, and cilantro.
4. Toss with coconut-turmeric relish and lime juice.
5. Serve the salad cold.

Meal Prep Tip: Shave the cauliflower ahead of time and store it in an airtight container. Prepare the coconut-turmeric relish in a large batch and store it in the refrigerator. Finally, add the cilantro and lime juice just before serving.

11. Mason Jar Taco Salad

This vibrant salad is packed with layers of seasoned protein, fresh vegetables, and crunchy greens, all neatly packed in a mason jar. It’s a perfect make-ahead lunch for busy days, providing protein, fiber, and a refreshing balance of textures with every bite.

Ingredients

• 1 cup cooked ground turkey or beef
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn kernels
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1 cup romaine lettuce, chopped
• 1/4 cup shredded cheddar cheese
• 1/2 avocado, sliced (add just before serving)
• 2 tablespoons salsa or dressing (add just before serving)

Instructions

1. Layer the salad ingredients in mason jars, starting with the protein, followed by the black beans, corn, tomatoes, red onion, and lettuce.
2. Add the shredded cheese at the top of the jar.
3. When ready to serve, add the avocado slices and drizzle with salsa or dressing.
4. Shake the jar to combine and serve cold.

Meal Prep Tip: Layer the ingredients in mason jars ahead of time, keeping the dressing at the bottom and the lettuce at the top to prevent wilting. Store the jars in the fridge for up to 3-4 days. Add avocado and salsa just before serving to maintain freshness and prevent browning.

12. Sweet Potato, Kale & Chickpea Salad

This hearty salad combines roasted sweet potatoes, massaged kale, and roasted chickpeas for a satisfying, nutrient-dense meal. With a zesty lemon-tahini dressing, it offers a perfect balance of healthy carbs, fiber, and protein for a wholesome lunch or dinner.

Ingredients

• 1 cup roasted sweet potatoes, cubed
• 1 cup roasted chickpeas
• 2 cups kale, massaged with olive oil and lemon juice
• 1/4 cup red onion, thinly sliced
• 2 tablespoons toasted walnuts
• 2 tablespoons lemon-tahini dressing

Instructions

1. Roast the sweet potatoes and chickpeas in olive oil, salt, and pepper at 400°F for 20–25 minutes, until crispy.
2. Massage the kale with olive oil and lemon juice to soften.
3. Toss the roasted sweet potatoes, chickpeas, and red onion with the kale.
4. Drizzle with lemon-tahini dressing and top with toasted walnuts.
5. Serve immediately or store in an airtight container for up to 3 days.

Meal Prep Tip: Roast the sweet potatoes and chickpeas in bulk and store them separately in airtight containers. Massage the kale with olive oil and lemon juice in advance, and store it in the fridge. Assemble the salad just before serving, adding the roasted vegetables and dressing to maintain texture.

13. Asian Sesame Cucumber & Noodle Salad

A refreshing and light salad with rice noodles, crisp cucumbers, and edamame, dressed in a flavorful sesame-soy dressing. This dish is a delightful fusion of crunch and umami, perfect for a light meal or side that’s packed with vitamins, fiber, and plant-based protein.

Ingredients

• 1 cup cooked rice noodles or soba noodles, cooled
• 1/2 cucumber, thinly sliced
• 1/4 cup shredded carrots
• 1/4 cup green onions, chopped
• 1/4 cup edamame, cooked
• 1 tablespoon sesame seeds
• 2 tablespoons sesame oil
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1/2 teaspoon grated ginger

Instructions

1. Cook the rice noodles or soba noodles according to the package instructions, then cool them under cold running water.
2. Thinly slice the cucumber and shred the carrots.
3. Combine the noodles, cucumber, carrots, green onions, and edamame in a large bowl.
4. Whisk together sesame oil, soy sauce, rice vinegar, honey, and grated ginger to make the dressing.
5. Toss the salad with the dressing and sprinkle with sesame seeds.
6. Serve chilled.

Meal Prep Tip: Prepare the noodles, cucumber, and carrots ahead of time and store them in separate containers. The dressing can be made in advance and stored in the fridge. Combine everything just before serving to keep the noodles and vegetables fresh and crisp.

14. Avocado, Tomato & White Bean Salad

This simple yet flavorful salad blends creamy avocado, juicy tomatoes, and hearty white beans for a satisfying and protein-packed meal. Tossed with a light lemon-olive oil dressing, it’s a quick and nutritious choice for lunch or a side dish.

Ingredients

• 1 cup white beans, rinsed and drained
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tablespoons fresh parsley or cilantro, chopped
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the white beans, diced avocado, halved cherry tomatoes, and red onion.
2. Drizzle with lemon juice and olive oil.
3. Toss everything together and season with salt and pepper.
4. Garnish with fresh parsley or cilantro.
5. Serve immediately or refrigerate for up to 2 days.

Meal Prep Tip: Prepare the white beans, tomatoes, and onion in advance and store them in an airtight container. Keep the avocado and dressing separate and add them just before serving to prevent the avocado from browning and to keep the salad fresh.

15. Roasted Beet & Arugula Salad

A colorful, earthy salad with roasted beets, fresh arugula, and tangy goat cheese, balanced with toasted walnuts for crunch. Dressed with balsamic vinegar, it’s a refreshing, antioxidant-rich option that’s perfect for a light lunch or as a stunning side dish at any meal.

Ingredients

• 2 roasted beets, peeled and sliced
• 2 cups arugula
• 1/4 cup goat cheese, crumbled
• 1/4 cup toasted walnuts
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Roast the beets in foil at 400°F for about 40 minutes, then peel and slice them.
2. Toss the roasted beets with the arugula in a large bowl.
3. Add crumbled goat cheese and toasted walnuts.
4. Drizzle with balsamic vinegar and olive oil, and season with salt and pepper.
5. Serve immediately or store in an airtight container for up to 2 days.

Meal Prep Tip: Roast the beets in advance and store them in an airtight container. Keep the arugula, goat cheese, and walnuts separate to prevent wilting or sogginess. Combine and dress the salad just before serving to keep the freshness and texture intact.

16. Quinoa, Edamame & Carrot Salad

This salad combines protein-packed quinoa, tender edamame, and sweet, crunchy carrots for a nutritious, make-ahead lunch. Tossed with a sesame-ginger dressing and sprinkled with toasted sesame seeds, it’s full of flavor, fiber, and plant-based protein. Perfect for energizing weekday meals or quick prep for a busy week.

Ingredients

• 1 cup cooked quinoa
• 1/2 cup shelled edamame
• 1/2 cup shredded carrots
• 1/4 cup chopped green onions
• 2 tablespoons toasted sesame seeds
• 2 tablespoons sesame-ginger dressing

Instructions

1. Cook quinoa according to package instructions and let cool.
2. Combine quinoa, edamame, shredded carrots, and green onions in a large bowl.
3. Toss with sesame-ginger dressing and sprinkle toasted sesame seeds on top.
4. Serve chilled or store in an airtight container for up to 4 days.

Meal Prep Tip: Cook quinoa and edamame in bulk. Store veggies separately to keep them crisp, then combine just before serving.

17. Mediterranean Farro & Roasted Veggie Salad

A hearty salad featuring nutty farro and tender roasted vegetables, accented with salty Kalamata olives and creamy feta. Lightly dressed with olive oil and lemon, it’s both wholesome and satisfying. Ideal for meal prep, it keeps well and tastes great warm or cold.

Ingredients

• 1 cup cooked farro
• 1/2 cup roasted zucchini and bell peppers
• 1/4 cup Kalamata olives, sliced
• 2 tablespoons crumbled feta cheese
• 2 tablespoons olive oil-lemon dressing

Instructions

1. Roast zucchini and bell peppers at 400°F for 15–20 minutes until tender.
2. Combine cooked farro, roasted vegetables, and olives in a bowl.
3. Drizzle with olive oil-lemon dressing and sprinkle feta on top.
4. Serve warm or cold; store in an airtight container for up to 3 days.

Meal Prep Tip: Roast veggies and cook farro in advance; store separately for easy assembly.

18. Thai Mango & Cabbage Salad

This vibrant salad pairs crisp cabbage with juicy mango and sweet red bell pepper, tossed in a zesty lime-chili dressing. Bright and refreshing, it’s packed with vitamins, fiber, and tropical flavor. It’s perfect as a light lunch or a colorful side for your meal prep rotation.

Ingredients

• 2 cups shredded green cabbage
• 1 ripe mango, julienned
• 1/4 cup chopped red bell pepper
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons lime-chili dressing

Instructions

1. Shred the cabbage and julienne the mango and bell pepper.
2. Toss cabbage, mango, and bell pepper with chopped cilantro.
3. Drizzle with lime-chili dressing and mix gently.
4. Serve immediately or refrigerate in an airtight container for up to 2 days.

Meal Prep Tip: Prepare the cabbage and bell pepper in advance; add mango and dressing just before serving to keep it fresh.

19. Chickpea, Avocado & Roasted Red Pepper Salad

A protein-rich, creamy salad featuring chickpeas, ripe avocado, and roasted red peppers, finished with fresh parsley and tangy lemon-tahini dressing. It’s hearty yet light, making it an excellent make-ahead option. Ideal for lunches that stay satisfying and flavorful all week.

Ingredients

• 1 cup cooked chickpeas
• 1 ripe avocado, diced
• 1/2 cup roasted red peppers, sliced
• 1/4 cup chopped parsley
• 2 tablespoons lemon-tahini dressing

Instructions

1. Combine chickpeas, diced avocado, and roasted red peppers in a bowl.
2. Add chopped parsley and drizzle with lemon-tahini dressing.
3. Toss gently to combine.
4. Serve immediately or store in an airtight container for up to 2 days (add avocado before serving).

Meal Prep Tip: Store chickpeas and roasted peppers separately from avocado to maintain freshness; combine with dressing just before eating.

20. Spinach, Strawberry & Almond Salad

A fresh, colorful salad combining tender spinach, juicy strawberries, crunchy almonds, and creamy goat cheese. Tossed with a touch of balsamic vinaigrette, it’s sweet, tangy, and full of antioxidants. Perfect for a refreshing lunch or a vibrant addition to your meal prep plan.

Ingredients

• 2 cups fresh spinach
• 1/2 cup sliced strawberries
• 1/4 cup slivered almonds, toasted
• 1/4 cup crumbled goat cheese
• 2 tablespoons balsamic vinaigrette

Instructions

1. Combine fresh spinach, sliced strawberries, and toasted almonds in a large bowl.
2. Sprinkle with crumbled goat cheese.
3. Drizzle with balsamic vinaigrette and toss gently.
4. Serve immediately or store ingredients separately for up to 2 days.

Meal Prep Tip: Keep spinach, strawberries, and dressing separate until ready to serve to avoid sogginess.

21. Mediterranean Chickpea Salad

Canned chickpeas mingle with crisp cucumbers, tomatoes, and briny olives for a protein-rich bowl that improves as it sits. A simple lemon-oregano vinaigrette soaks into the beans without turning them mushy. Stir in feta just before serving to keep the cheese intact. Stored in an airtight container, it stays lively for up to five days.

22. Quinoa Tabbouleh with Feta

Swapping bulgur for quinoa adds extra protein while maintaining the classic tabbouleh vibe. Plenty of fresh herbs keep the salad bright even after a few days in the fridge. Drizzle with olive oil and lemon juice right after cooking so the grains absorb flavor as they cool. It pairs well with grilled chicken or stuffed into pita pockets.

23. Rainbow Veggie Pasta Salad

Rotini’s spirals trap dressing and veggie bits, which helps every bite taste balanced. A mustard-vinaigrette keeps things zippy without getting creamy pasta soggy. Add the tomatoes on day two if you’d like them extra fresh. This salad is a dependable side for picnics and packed lunches alike.

24. Lemon Herb Pearl Barley Salad

Pearl barley’s plump kernels absorb citrusy dressing while maintaining bite. A trio of fresh herbs gives the salad bright green notes that linger all week. Cucumber adds refreshing crunch. Serve as a side to grilled seafood or pack for desk lunches.

25. Crunchy Asian Slaw with Sesame Dressing

Shredded cabbage keeps its bite longer than lettuce, making it ideal for make-ahead dishes. A soy-sesame dressing clings to every strand without watering out the veggies. Toasted seeds add extra crunch that survives refrigeration. Top with sliced grilled chicken or tofu cubes when mealtime arrives.

26. Farro & Roasted Vegetable Salad

Nutty farro soaks up vinaigrette while maintaining a chewy core, ensuring satisfying texture for days. Roasted vegetables bring caramelized sweetness that never wilts. A touch of balsamic vinegar ties everything together. Enjoy chilled or room-temperature straight from the fridge.

27. Greek Orzo Salad

Tiny orzo pieces behave like rice, making the salad spoon-friendly and easy to portion. Red wine vinegar and oregano echo classic Greek flavors. Crumbled feta resists melting, holding its shape even after several days. Pack it alongside lemon-herb chicken for a complete lunch.

28. Broccoli Cranberry Crunch Salad

Raw broccoli stays crisp all week, especially when tossed with a light yogurt-based dressing instead of mayo. Sweet cranberries and nutty seeds deliver pop in every forkful. Let the salad sit overnight so the broccoli mellows ever so slightly. It’s a lunchtime favorite that travels well.

29. Caprese Couscous Salad

Pearl couscous adds pleasant chew and absorbs tomato juices as the salad rests. Basil oil rather than whole leaves keeps the herb flavor bright without turning brown. Mini mozzarella balls stay tender yet intact for days. Serve alongside grilled steak or as a stand-alone vegetarian dish.

30. Tex-Mex Cowboy Caviar

Cowboy caviar combines two legumes for extra fiber and staying power. A vinaigrette of lime juice, cumin, and olive oil marinates the mix without softening the veggies. Stir in avocado right before serving to keep it bright green. Scoop onto tostadas or enjoy solo with a spoon.

31. Kale Caesar with Crispy Chickpeas

Sturdy kale leaves laugh at refrigeration and get more tender after marinating in Caesar dressing overnight. Roasted chickpeas stand in for croutons and remain crunchy as long as they’re added just before eating. A little grated Parmesan brings salty depth. Pack the dressing and greens together for grab-and-go ease.

32. Lemon-Dill Tuna Pasta Salad

Using canned tuna means zero cooking time while still offering plenty of protein. A lemon-yogurt dressing feels light and keeps the pasta from drying out. Sweet peas add color and hold their texture all week. Chill thoroughly before packing so the flavors meld.

33. Sweet Potato & Black Lentil Salad

Earthy lentils balance the natural sweetness of roasted potatoes, creating a filling yet wholesome mix. Cumin and coriander lend a gentle warmth that intensifies over time. A splash of apple cider vinegar keeps things lively. Serve on arugula or enjoy straight from its container.

34. Moroccan Carrot & Chickpea Salad

Carrot ribbons remain vibrant and crunchy for days, even after bathing in a cumin-citrus dressing. Chickpeas supply heft, while raisins plump as they absorb the liquid. Toasted almonds added before serving give extra bite. This salad pairs beautifully with grilled lamb or tofu kebabs.

35. Winter Wheat Berry & Apple Salad

Chewy wheat berries stand up to refrigeration, never turning soggy. Tart apples and cherries offer sweetness that balances the hearty grain. A maple-Dijon dressing glazes every kernel without drying. Fold in kale so the leaves soften gently over time.

36. Pesto Tortellini Salad

Refrigerated tortellini cook in minutes, making this an ultra-fast prep. Basil pesto clings to each fold, sealing in moisture and preventing the pasta from sticking together. Sun-dried tomatoes hold up better than fresh and add concentrated flavor. A handful of spinach wilts slightly, blending seamlessly after a day.

37. Roasted Cauliflower & Barley Salad

Barley’s chewy texture and roasted cauliflower’s caramel notes create a satisfying combo that doesn’t fade through the week. A lemon-tahini dressing slides into the barley’s crevices, boosting flavor. Serve chilled or warm it briefly for a cozy lunch. It’s equally good as a side for roast chicken.

38. Edamame & Brown Rice Power Bowl

Protein-packed edamame paired with fiber-rich brown rice equals long-lasting energy. A soy-ginger dressing infuses each grain without turning the rice mushy. Keep sliced scallions separate if you want them extra crisp. Assemble portions in lidded jars for fast weekday lunches.

39. Curried Quinoa & Raisin Salad

Mild curry powder gives quinoa a fragrant twist that matures beautifully over several days. Sweet raisins balance the gentle heat, while bell peppers stay crunchy. A quick stir each day redistributes the dressing. Enjoy as a side for rotisserie chicken or spoon into lettuce cups.

40. Strawberry Spinach Salad

Baby spinach and juicy strawberries can last all week if the balsamic dressing is stored separately. Goat cheese complements the berries without overpowering them. Toasted almonds remain crisp when packed in a small bag until serving. Shake everything together just before eating for peak freshness.

41. Italian Antipasto Salad

This hearty salad pulls inspiration from an antipasto platter, delivering bold flavors that stay stable for days. Use romaine or radicchio, which hold up better than delicate lettuces. A red wine vinaigrette ties the components together. Keep greens separate if storing longer than three days.

42. Ginger Soba Noodle Salad

Buckwheat soba noodles absorb a ginger-soy dressing yet remain pleasantly springy. Crunchy vegetables give contrast without wilting. A dash of rice vinegar brightens the flavors. Portion into meal-prep containers for easy grab-and-go dinners.

43. Southwest Wild Rice Salad

Wild rice’s nutty chew pairs perfectly with smoky corn and creamy black beans. Cumin-lime dressing penetrates the grains while keeping the salad loose and spoonable. Cherry tomatoes provide juicy pops that remain intact for days. Serve with sliced avocado when it’s time to eat.

44. Roasted Beet & Goat Cheese Salad

Roasting beets concentrates their sweetness and prevents bleeding into other ingredients. Peppery arugula stands up to refrigeration better than most tender greens. Tangy goat cheese adds creaminess—add it just before serving so it doesn’t tint pink. Pistachios introduce crunch that stays crisp in a separate bag.

45. Sesame Peanut Crunch Salad

Napa cabbage retains its structure, making it an ideal base for nutty dressings. A peanut-sesame sauce thickens slightly in the fridge, coating every strand. Crushed peanuts provide texture—sprinkle them on when ready to eat. Great inside lettuce wraps or alongside grilled skewers.

46. Citrus Shrimp & Avocado Salad

Using cooked, chilled shrimp keeps prep painless and ensures food safety for multi-day storage. A light orange-lime vinaigrette brightens the seafood without overpowering it. Add avocado just before serving to maintain its color. This salad is refreshing yet substantial enough for dinner.

47. Mango Black Bean Salad

Sweet mango chunks contrast beautifully with hearty black beans. A quick lime-chili dressing ties tropical and savory notes together. Red onion lends mild bite without overtaking the fruit. It’s delicious solo or spooned over grilled fish.

48. Cucumber Dill Yogurt Salad

Thick Greek yogurt and fresh dill coat crunchy cucumbers, creating a cooling side dish that pairs with spicy entrées. Salting and draining the cucumbers first prevents watery dressing. A dash of garlic adds depth. Store up to four days, stirring before each serving.

49. BLT Pasta Salad

Everything you love about a BLT sandwiches into pasta form for easy meal prep. Crispy bacon stays crunchy when stored separately and mixed in right before eating. Romaine ribbons stay snappy if kept dry until serving. The result is comfort food that holds its own at potlucks.

50. Spicy Thai Glass Noodle Salad

Slippery glass noodles soak up a tangy lime-fish sauce while maintaining bounce. A sprinkle of chili flakes builds moderate heat that intensifies over time. Veggies remain crisp thanks to the quick, no-cook method. Tastes great cold for hot summer lunches.

51. Mediterranean Lentil Salad

Firm green lentils keep their shape, delivering protein and fiber in every bite. Fresh veggies lend color and crunch that last several days. A red wine vinaigrette ties everything together. Serve on its own or spoon into pita halves.

52. Buckwheat & Roasted Mushroom Salad

Earthy buckwheat and savory mushrooms create a hearty, almost meaty profile perfect for cooler weather. A light sherry vinaigrette prevents the grains from clumping. Baby spinach folds in just before chilling so it wilts slightly for better integration. Enjoy as a vegetarian main dish.

53. Grilled Chicken & Broccoli Rabe Salad

Marinated chicken breasts add satisfying protein while bitter broccoli rabe provides contrast. Penne catches the garlicky dressing, ensuring flavor in every bite. Let the salad cool completely before sealing containers to avoid condensation. It stays tasty for up to four days.

54. Pineapple Teriyaki Rice Salad

Sweet pineapple brightens savory teriyaki-coated rice for a playful mix of flavors. Edamame supplies protein without altering texture over time. Keep extra teriyaki sauce on the side to refresh leftovers mid-week. Serve chilled or at room temperature.

55. Herbed Couscous & Roasted Chickpea Salad

Couscous cooks in five minutes, freeing time for roasting spiced chickpeas until crispy. Fresh herbs and cucumbers cool the warm spices nicely. Add chickpeas right before eating to keep them crunchy. This salad stores well for five days without losing flavor.

56. Apple, Pecan & Kale Salad

Massaging kale with olive oil softens the leaves, allowing them to stay tasty all week. Sweet-tart apples refresh each bite—toss them in lemon juice to prevent browning. Pecans lend nutty crunch best added just before serving. A maple-mustard vinaigrette complements the salad beautifully.

57. Marinated Green Bean & Tomato Salad

Briefly blanched green beans retain vivid color and crispness. Cherry tomatoes release juice that turns into a light dressing. Let everything marinate overnight for deeper flavor. This salad doubles as a side dish for grilled fish.

58. Lemon-Parmesan Broccoli Quinoa Salad

Roasted broccoli adds caramelized flavor that pairs well with nutty quinoa. A squeeze of lemon and generous Parmesan shavings brighten the dish without heavy sauces. The salad keeps its structure for four to five days. It tastes great warm or cold.

59. Cilantro Lime Quinoa Salad

Quinoa acts as a sponge for zesty lime juice, ensuring lively flavor all week. Colorful vegetables add crunch and nutrients. Cilantro stays aromatic when stirred in just before eating. Portion into mason jars for an easy grab-and-go meal.

60. Roasted Pepper & Goat Cheese Orzo

Sweet roasted peppers and creamy goat cheese transform humble orzo into a vibrant make-ahead dish. A touch of garlic oil keeps the pasta loose without greasiness. Basil ribbons added late hold their bright color. It’s a dependable potluck contribution.

61. Rustic Niçoise Jar Salad

Layering sturdy ingredients at the bottom and greens on top stops everything from turning soggy. Cooked tuna and hard-boiled eggs offer protein that stays safe for several days when kept cold. A Dijon-vinaigrette sits at the base, seasoning each layer as you shake the jar to serve. Lunch never felt so organized.

62. Gingered Carrot Ribbon Salad

Carrot ribbons maintain crunch and absorb sweet-spicy dressing over time. Fresh ginger and rice vinegar lend brightness without wilting the veg. Sesame seeds sprinkled on top boost aroma. It’s perfect next to grilled salmon or tofu.

63. Southwest Sweet Corn Quinoa Salad

Roasted corn kernels bring smokiness that pairs well with fluffy quinoa. Poblano peppers add mild heat without overpowering delicate flavors. Lime juice keeps the mix zesty through the week. Enjoy wrapped in tortillas for a quick lunch.

64. Mediterranean White Bean Salad

Soft white beans soak up lemon and oregano notes while remaining intact. Crisp vegetables provide contrast and color. A drizzle of extra-virgin olive oil just before serving adds lushness. Pair with crusty bread for a light dinner.

65. Sesame Ginger Cabbage & Tofu Salad

Firm baked tofu cubes hold up beautifully in the fridge, absorbing the sesame-ginger dressing over time. Cabbage keeps its crunch, making each bite satisfying. Sprinkle toasted sesame seeds on top for extra aroma. It’s a filling vegan meal on its own.

66. Grilled Zucchini & Feta Pasta Salad

Grilling zucchini concentrates flavor while removing moisture, helping the salad stay fresh longer. Tangy feta stands up to storage without losing texture. Mint adds cooling notes that complement smoky vegetables. Serve chilled as a summer side.

67. Curry Roasted Cauliflower Quinoa

Curry-dusting cauliflower before roasting adds depth that improves each day. Quinoa absorbs stray spices, keeping the dish cohesive. Raisins plump up, lending gentle sweetness. A handful of cilantro stirred in just before serving adds freshness.

68. Greek Yogurt Chicken Salad Lettuce Cups

Replacing mayo with Greek yogurt keeps the salad lighter while extending fridge life. Grapes provide juicy sweetness that contrasts savory chicken. Pack the filling separately and spoon into crisp lettuce leaves on demand. It’s fuss-free, low-carb, and portable.

69. Tropical Farro Salad with Coconut Dressing

Hearty farro stands up to juicy tropical fruit, creating a balanced bite. A coconut-lime dressing keeps flavors light and sunny. Let the salad chill overnight so grains absorb the sweet-tangy sauce. It’s vacation vibes in a lunchbox.

70. Spinach, Quinoa & Roasted Pumpkin Salad

Roasted pumpkin adds seasonal flair and natural sweetness. Quinoa supplies complete protein that holds well for days. Keep spinach separate until serving if you crave extra crunch. A cinnamon-maple vinaigrette ties fall flavors together.

Conclusion

With these make-ahead salad recipes in your meal prep arsenal, you’ll never have to sacrifice flavor or nutrition for convenience again. These vibrant bowls are proof that healthy eating can be delicious, exciting and easy to stick to, even on the busiest of weeks. So, grab your containers, chop those veggies, and get ready to enjoy a week of fresh, flavorful salads that will leave you feeling energized and satisfied.