(Got 10 minutes? Then you’ve got time to lose the weight for good with Prevention’s new 10-minute workouts and 10-minute meals. Get Fit in 10: Slim and Strong for Life now!) That’s where these delicious—and creative—recipes come in. They’re made with hearty ingredients, so unlike most salads, they’ll actually hold up in the fridge for days. Pick your favorite, prep it on Sunday, divide up individual servings into airtight containers (one to try: Freshware Bento Lunch Boxes, 15-pack, $12, amazon.com), and you’ll have grab-and-go, healthy lunches—that actually taste fresh—all week long.
Harvest Chicken Salad
Protein: 33 grams Hearty vegetables like kale and sweet potatoes can hang out for a while in the fridge, so you don’t have to worry about them getting gross or soggy. Plus, the combo of rotisserie chicken, crunchy sliced almonds, and crumbled blue cheese makes for a filling protein powerhouse: You’ll get a whopping 33 grams of protein per serving, says Sheila of Life, Love and Good Food.
Vegetarian Cobb Salad with Roasted Sweet Potato
Protein: 17 grams She Likes Food’s vegetarian Cobb is proof that you can pack plenty of protein into a salad without a shred of meat. In fact, this tasty combo of hard-boiled eggs, white beans, and pumpkin seeds serves up nearly 17 grams of protein per serving. To keep things fresh all week, assemble the salad dry in a big batch. Then toss in the balsamic dressing right before serving. Or if you’re packing your lunch, pour the dressing in the bottom of your container, top with the salad, and shake it up right before you eat. (For even more creative ways to stay on point with your diet, don’t miss these 7 indispensable meal-prep secrets you need to know.)
Greek Chicken Meal Prep Bowls
Protein: 40 grams These chicken and veggie bowls from Eazy Peazy Mealz are really salads in disguise. But instead of being built upon a bed of tender lettuce, the meal is layered on top of crunchy veggies like cherry tomatoes, cucumbers, and red onion that will hold up for days in the fridge. Best of all? The combination of chicken, Greek yogurt dressing, and brown rice packs 40 grams of protein per serving, which is just 10 grams short of what a 140-pound woman should consume per day. Check out this delicious harvest wheatberry salad with a poached egg:
Vegan Rainbow Greens Power Salad
Protein: 11-21 grams Fact: Vegan and high-protein can totally go hand in hand when you pick the right ingredients. This hearty salad from Cotter Crunch is made with plant powerhouses like black-eyed peas and quinoa, and delivers 11 grams of protein per serving. And sturdy veggies like collard greens, shredded red cabbage, and shredded carrot only get better as they hang out in the fridge marinating in dressing. Want an extra protein boost? Sprinkle with 3 tablespoons of hemp hearts for an extra 10 grams of the muscle-repairing nutrient. (Looking for more meat-free ways to up your protein intake? Pick up some of these 20 protein-packed veggies and plant-based foods.)
Turkey Taco Bowls with Cauliflower Rice
Protein: 38 grams Using a bed of cauliflower rice takes this bowl from Kirbie Cravings straight into salad territory—without any risk for second- or third-day sogginess. Plus, the tasty combo of ground turkey, black beans, and shredded cheese loads these meals up with almost 38 grams of protein per serving. Before you head out the door in the morning, just chop up your avocado and toss it in with the rest of your ingredients. Adding it at the last minute will keep it from turning brown. (Psst: A 15-pack of the meal prep containers shown in the photo above can be purchased on amazon.com for $11.)
Outrageous Herbaceous Mediterranean Chickpea Salad
Protein: 9-14 grams Veggies like bell pepper, parsley, red onion, and celery only get more flavorful after a day or two in the fridge with olive oil and lemon juice. Foodiecrush bumps up the protein in this tabbouleh-inspired salad with canned chickpeas, which add 9 grams of protein per serving. Add a quarter cup of mozzarella balls, and you’ll get another 5 grams.
Roasted Sweet Potato, Quinoa, and Black Bean Salad
Protein: 9-20 grams Quinoa might be a whole grain, but it packs a serious protein punch. Well Plated pairs it with black beans, roasted sweet potato cubes, red onion, and loads of cilantro for a Southwestern-inspired salad that’ll stay fresh for days. And because it has 9 grams of protein per serving, it’ll keep you satisfied for the long haul. For an additional 11 grams of protein, top your salad with a ¼ cup of cubed grilled chicken.
