The Sturdy Base Rule
Spinach wilts in 1 day. Kale lasts 5+ days. Shredded cabbage lasts a week. Romaine hearts: 4–5 days. Build prep salads on these.
7 Prep-Friendly Salads
1. Massaged Kale Caesar (420 cal)
Massage kale with lemon juice and salt until soft (2 min). Toss with 4oz grilled chicken, 2 tbsp caesar dressing, 1 tbsp parmesan. Pre-dressed kale actually improves over 2–3 days.
2. Asian Cabbage Salad (380 cal)
Shredded purple and green cabbage + shredded carrots + edamame + sliced almonds. Dressing: sesame oil + rice vinegar + soy sauce + ginger. Stays crisp for 5 days.
3. Farro and Roasted Vegetable Salad (440 cal)
Cooked farro + roasted sweet potato + roasted beets + arugula + walnuts + goat cheese + balsamic vinaigrette. Robust enough that dressing can go on in advance.
4. Southwest Quinoa Salad (410 cal)
Cooked quinoa + black beans + corn + diced bell pepper + cilantro + lime-cumin dressing. Lasts 5 days, improves with marinating time.
5. Lentil Tabbouleh (350 cal)
Cooked green lentils + parsley + mint + tomatoes + cucumber + lemon + olive oil. Serve over romaine. Lentils hold up better than bulgur for meal prep.
6. Broccoli Cheddar Salad (390 cal)
Raw broccoli florets + shredded cheddar + dried cranberries + sunflower seeds + 3oz chicken. Dressing: Greek yogurt + apple cider vinegar + honey + mustard. Broccoli stays crisp for days.
7. White Bean and Tuna Salad (400 cal)
1 can white beans + 1 can tuna + celery + Kalamata olives + lemon + olive oil + parsley. No lettuce needed — hearty on its own or over arugula.
