Ever wonder what to put in a salad to make it delicious and filling?
Make-ahead salads that contain leafy greens, some vegetables, and a few pieces of protein are often not sufficient to satiate you or keep you full for a very long time.
While these lunch prep ideas are great options for on the go, they often leave you feeling hungry and you might find yourself longing for other (unhealthy) foods soon after the lunch.
A way to make a salad more filling is to include healthy starches, a source of protein, vegetables, and a healthy source of fat. All in all your salad should contain between 350 and 600 calories to provide you with adequate nutrition and to fill and fuel your body. I try to eat at least 500 calories per meal to stay full for a while.
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Today’s healthy lunch ideas don’t contain any oil and the dressings are made with tahini or avocado as a healthy source of fat. These easy meal prep salads also contain a source of protein and healthy vegetables.
You can make them as your Sunday meal prep for the week, but they also make great summer meal prep ideas. You can store them in the fridge for up to 5 days and the ingredients include fresh spring and summer produce.
The meal prep salads can also be used for weight loss as these contain all whole food plant based ingredients. For more WFPB salad recipes, check out my favorite meal planner. Over there you can pick between hundreds of healthy vegan recipes and new ones are added every week. Sort and filter recipes by calories, cooking time, or a certain allergy/ingredient. Get more info here.
Easy vegan meal prep salads
To prep the salads, make all recipes in one day and store them in the fridge up to 5 days. Each recipe makes 4 servings. You can also just pick a couple of the recipes below to prep for the week.
If you meal prep all three salads you’ll get 12 servings of food! These salads are super easy to take on the go, to work, or school and consume cool. Simple pack one serving size (which is between 1.5 to 2 cups of food) in a leak proof food container and pack it to go. Don’t forget your silverware!
You can also increase your serving size and add more food into your food storage containers. You can cook one recipe each night of your week and eat the leftovers throughout the week.
To prep all three meals at once use 3 different medium to large sized pots and cook pasta, rice, and potatoes each in one pot as instructed. While these starches are cooking you can chop up all the rest of the ingredients and prepare the dressing and mix each recipe in a medium to large bowl.
Each recipe makes between 6 and 8 cups of food each.
Once the starches are cooked, rinse them with cool water and mix each in their bowl. You can then keep them in a large bowl and store in the fridge, or split them into meal prep containers.
Salad #1: Creamy avocado pesto pasta
The pesto is made with avocado and the whole meal is done in 20 minutes. You can eat this warm or split into 4 portions and store it in the fridge, then consume cold as a salad. The protein source in this meal is the chickpeas and you can use any whole wheat pasta you like.
The whole recipe makes 8 cups. One serving equals 2 cups. Get the recipe here.
Salad #2: Greek Potato Salad
This Greek potato salad is one of my favorite filling salads. One serving contains 388 calories and 13 g of protein. The recipe makes 4 serving sizes with each 388 calories. To increase your caloric intake, simply store 2 of the servings (or 1/2 the recipe) in one container. The meal is also high in iron and zinc. This recipe makes 6 cups of food.
One serving equals 1.5 cups of food. Get the recipe here.
Salad #3: Mediterranean Rice Salad
One serving of this healthy rice salad contains 450 calories per serving. It is gluten free and oil free and contains healthy vegetables like cucumber, spinach, and tomatoes. This recipe makes 8 cups of food. To get 4 servings, simply divide the meal into 4 equal parts.
Each serving should be about 2 cups. Get the recipe here.