Vegan Salad Meal Prep

Vegan Salad Meal Prep

Vegan salad meal prep should be easy, not challenging. So I found the best way to make meal prepping vegan salad easier and last longer (so no more soggy meal prepped salad)!

This entire vegan salad meal prep takes about 15 mins to prep and 10 mins to cook (for tofu bacon) and is focused on salads high in protein, delicious, and filling!

Watch the YouTube video below on how to make them & scroll down to see the written recipes with full measurements.

Vegan Salad Meal Prep Recipes

I’ve listed my vegan meal prep salad plan in a way that you can repurpose items so that you can mix and match and eat something different each day.

Meal prepping is a fantastic way to reach your goals! Whether your goals are weight loss or weight gain, sticking to a plant-based diet or saving money by not eating out, meal prepping has you covered!

I’ve also included tips on how to make your veggies last longer to avoid soggy salads after a couple of days!

Related post: High protein vegan meal prep ideas

Vegan Meal Prep

Benefits of Vegan Meal Prep

Like I always say – fail to prepare, prepare to fail! Vegan meal prepping is beneficial in so many different ways. Here are just a few:

  • Saving money by making vegan food at home which is ready to eat so you’re less likely to spend money on eating out.
  • Saving time by making vegan food in bulk once or twice a week, instead of cooking (and cleaning!)
  • Helping you stay on top of your fitness and health goals whether it’s losing weight or exercising – the more prepared you are, the less likely you’re going to opt for less healthy options.
  • Helping you stick to a plant-based / vegan diet especially if you are new to it!
Cheap Lazy Vegan Salad Meal Prep

Meal Preparation

CARBS:

  • Prepare whatever carbohydrates or grains you may want to add to your salad. Here are some options:
    • Pearl barley
    • Sweet potatoes
    • Potatoes
    • Brown rice
    • Wild rice
    • Quinoa
  • What carbs I prepared for this vegan meal prep salad:
    • 1 cup of dry pearl barley
    • 400g frozen sweet potato chunks
      • Toss them with 1 tbsp of oil, 1 tsp paprika, 1/2 tsp garlic salt
      • Then prepare these in the air fryer at 400 degrees F for about 10-15 minutes

PROTEIN:

  • Prepare your favourite plant-based protein sources to add to your salad. Here are some options:
    • Tofu
    • Tempeh
    • Edamame beans
    • Chickpeas, kidney beans, black beans (any type of beans!)
    • Lentils
    • Seitan
    • TVP (Textured Vegetable Protein)
    • Plant-based meat alternatives
  • What protein I prepared for this vegan meal prep salad:

LEAFY GREENS:

  • Prepare your leafy greens; you can choose whichever ones you like. To keep your leafy greens from going bad quickly, I recommend making sure to get rid of any excess water and moisture before storing them in a tightly sealed container as the moisture in the container will make the vegetables go bad quickly.
  • I recommend using a salad spinner, if you have it, because that will help rid the excess moisture and the vegetables will last longer.
  • Choose whichever leafy greens you’d like to use. Here are some great options for salads:
    • Any kind of lettuce
    • Mixed greens
    • Kale
    • Baby spinach
    • Baby bok choy
  • What greens I prepared for this vegan meal prep salad:
    • Mixed greens (came washed and ready to eat so I didn’t have to do anything with them)
    • Kale (I washed and dried, then cut off the stems and cut the kale into smaller pieces. Cut kale then massage it with a little oil)

OTHER VEGETABLES:

  • Choose any other vegetables you want to add to your salad. I recommend choosing vegetables that don’t have high water content so they don’t go bad quickly. Here are some options and what I used:
    • Cabbage (white or red)
    • Carrots
    • Red onion
    • Bell peppers (these will last at least a good few days in the fridge, as long as they are stored properly – see section on how to make your prepped vegetables last longer!)
    • Cherry or grape tomatoes (do not cut in half)
    • Cilantro, parsley or any fresh herbs

DRESSING:

  • This is the part where you can get really creative and pick and choose whichever dressing you’d like. The beauty of this is that you can switch up the dressings throughout the week so that you have a different flavour profile each time you enjoy your salad. Salad dressings tend to last a pretty long time in the fridge so you can bulk prepare a few different dressings and enjoy them for weeks.
  • I also recommend keeping some store-bought plant-based dressings on hand in the fridge so that if you are feeling lazy and don’t have any dressings prepared, you can just opt for a store-bought one. Also this helps you switch up the flavours in case you get bored of the dressings you may have been using.
  • What vegan dressing I prepared for this vegan meal prep salad:
Vegan Salad Meal Prep Ideas

Ways To Enjoy Vegan Salad

You can also add your vegan meal prep salad to elevate into new dishes such as:

  • Pasta salad: simply cook up some pasta of your choice and rinse in cold water and add it to the greens & veggies, along with protein and dressing
  • Noodle salad: cook up some noodles of your choice such as soba (buckwheat) or rice noodles and rinse in cold water, then add to the greens & veggies, along with protein and dressing
  • Wrap: simply add dressing to the greens & veggies and then put it in a large tortilla wrap, along with protein
  • Salad rolls: add greens & veggies, along with protein, into rice paper and wrap it up into a salad roll and use a dressing (I recommend the PB2 Peanut Sauce) as a dipping sauce
Vegan Salad Meal Prep Dinner

How To Make Meal Prep Salad Last Longer

  • Choose vegetables that don’t have high water content and that don’t go bad quickly. Vegetables like carrots or cabbage will last longer; whereas cucumber or chopped tomatoes will get soggy quickly (for tomatoes, choose grape or cherry tomatoes that you don’t have to chop!).
  • Make sure to dry out the vegetables of excess moisture, using a salad spinner if you have it. the excess moisture in a sealed container is what usually makes the salad go bad quickly.
  • Place a paper towel either on the bottom or the top of the container (or both) which will help soak up any excess moisture; especially if you’re using something like chopped bell peppers.
  • To avoid a soggy salad, keep the dressing on the side until you are ready to eat.
Vegan Salad Meal Prep

Vegan Meal Prep Salad

Vegan salad meal prep should be easy! I found the best way to make meal prepping vegan salad easier, last longer, and takes about 25 mins to meal prep!
Print Pin Rate
Course: Dressing, Main Course, Salad
Cuisine: Vegan
Keyword: meal prep, salad, vegan, vegan meal prep, vegan salad
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 5
Calories: 454kcal

Equipment

  • 1 Measuring utensils
  • 1 Knife
  • 1 Cutting Board
  • 1 Large non-stick pan
  • 4-5 Containers for storage

Ingredients

Main Salad Ingredients

  • 1 bunch kale stems cut off & chopped (or other leafy greens)
  • 1 tbsp olive oil or avocado oil, optional (for massaging kale)
  • 2 cups edamame beans peeled (or other beans of choice)
  • 1 Tofu Bacon Bits click for recipe
  • 1.25 cups cherry tomatoes or grape tomatoes, do not cut
  • 4 cups red cabbage chopped finely
  • 3 bell peppers diced
  • 2 large carrots julienned
  • 1 red onion sliced thinly

Optional Carbs & Grains

  • 1 cup pearl barley dry, prepared accordingly
  • 400 g sweet potato chunks, prepared according to preference
  • Any other grains or carbs of your choice

Dressing Options

Instructions

  • Prepare carbs and grains of your choice: such as barley, brown rice, quinoa, or sweet potato. I prepared pearl barley which I cooked in the rice cooker and sweet potato chunks which I prepared with a little oil in the air fryer.
  • Prepare plant-based protein: I used edamame beans and made Tofu Bacon Bits.
  • Prepare leafy greens of your choice such as kale: to prepare kale, wash thoroughly and cut off the stems. Chop kale into bite-sized pieces then add into a large mixing bowl, along with 1 tbsp of olive or avocado oil. Using clean hands and the help of the oil, massage kale thoroughly for around 3 minutes until the leaves turn softer and a more vibrant green colour.
  • Prepare other vegetables by washing, drying of excess water and chopping accordingly.
  • Prepare dressings of your choice: I recommend Vegan Creamy Dill Dressing and the PB2 Peanut Sauce
  • Distribute the greens, other vegetables, carbs and protein into meal prep containers and if needed, place a paper towel on the bottom or the top of the container to help soak up the excess moisture. Try to keep the dressing in a separate container to prevent sogginess.
  • When ready to eat, add the dressing of choice and any other toppings of preference (such as nuts, seeds, avocado slices, vegan parmesan, etc) and enjoy!

Notes

To make this gluten-free, make the Tofu Bacon bits gluten-free (notes on recipe blog post)
To make this soy-free, omit Tofu Bacon bits & Edamame and use a different plant-based protein option such as other types of beans or lentils.
Feel free to change up the dressing and carbs & grains as you see fit. 

Nutrition

Calories: 454kcal | Carbohydrates: 72g | Protein: 22g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Sodium: 113mg | Potassium: 1279mg | Fiber: 18g | Sugar: 14g | Vitamin A: 22108IU | Vitamin C: 170mg | Calcium: 295mg | Iron: 5mg

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