Five Superfood Salads For A Meal-Prep Professional

Meal prepping is a lifesaver for anyone looking to eat healthier without the stress of daily cooking. These superfood salads, designed by our head nutritionist Eleanor, are packed with nutrients, delicious flavours, and the variety you need to stay motivated. With her background as a former meal prep business owner, Eleanor shares  how to create salads that stay fresh and keep you thriving throughout the day. Whether you're vegan, keto, or a fan of protein-packed meals, there’s something here for everyone.

Each salad is designed to be prepped ahead of time and stays fresh throughout the week. Let’s dive in!

1. Vegan: Quinoa & Kale Power Bowl

This quinoa and kale salad is a nutrient powerhouse that’s as satisfying as it is delicious. It’s full of protein, healthy fats, and fibre to keep you energised and satiated. Perfect for busy days when you need a wholesome meal in minutes.

This salad can also be used as a side dish alongside a protein source such as chicken or fish.

Makes: 4 portions

Ingredients:

• 200g quinoa, cooked
• 150g kale, chopped
• 1 medium carrot, shredded
• 150g cherry tomatoes, halved
• 50g pumpkin seeds
• 50g dried cranberries
• 1 avocado, sliced (add fresh before serving) For the Dressing:
• 3 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp maple syrup
• Sea salt and black pepper to taste

Instructions:

1. Massage the kale with a pinch of salt to soften it.
2. Mix quinoa, kale, carrot, tomatoes, pumpkin seeds, and cranberries in a large bowl.
3. Whisk the dressing ingredients and toss with the salad.
4. Divide into meal prep containers, adding avocado fresh before eating.

2. Vegan: Sweet Potato & Chickpea Buddha Bowl

This vibrant Buddha bowl is bursting with roasted flavours and colourful ingredients. Sweet potato and chickpeas make this dish hearty and filling, while pomegranate seeds add a delightful burst of sweetness.

Makes: 4 portions Ingredients:

• 2 medium sweet potatoes, cubed and roasted
• 1 tin (400g) chickpeas, drained and roasted
• 120g spinach or mixed greens
• 150g cooked farro
• 50g pomegranate seeds
• 2 tbsp tahini
• 1 lemon, juiced
• 1 tsp smoked paprika
• Sea salt and black pepper to taste

Instructions:

1. Roast sweet potato cubes and chickpeas with olive oil, smoked paprika, salt, and pepper at 200°C for 25 minutes.
2. Layer spinach, farro, roasted sweet potato, chickpeas, and pomegranate seeds in meal prep containers.
3. Drizzle with tahini and fresh lemon juice before serving.

Let's make lunch:

3. Salmon: Omega Boost Salad

This salmon salad is the ultimate omega-3 boost, perfect for supporting brain and heart health. Paired with crunchy greens and creamy avocado, it’s a simple yet luxurious meal that tastes as good as it looks.

Makes: 4 servings Ingredients:

• 4 salmon fillets, grilled or baked
• 150g mixed greens (spinach, rocket, and watercress)
• 1 cucumber, sliced
• 1 avocado, sliced
• 100g edamame, steamed
• 50g walnuts, chopped For the Dressing:
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp honey
• ½ tsp grated ginger
• Sea salt and black pepper to taste

Instructions:

1. Bake or grill salmon fillets with salt, pepper, and olive oil until cooked through.
2. Assemble greens, cucumber, edamame, and avocado in containers.
3. Top with a salmon fillet and walnuts. Add dressing when ready to eat.

Keto and Animal-Based: Avocado & Egg Salad

For those following a keto or animal-based diet, this avocado and egg salad is a creamy, protein-rich option. It’s satisfying, simple, and loaded with healthy fats to fuel your day. This also makes a great side salad option which pairs nicely with a lean steak.

Makes: 4 portions Ingredients:

• 8 hard-boiled eggs, chopped
• 2 avocados, diced
• 150g mixed greens (spinach, kale, and romaine)
• 8 slices cooked bacon, crumbled
• 50g Parmesan cheese, grated
• 4 tbsp olive oil
• 2 tbsp apple cider vinegar
• Sea salt and black pepper to taste

Instructions:

1. Mix eggs, avocado, bacon, and Parmesan in a bowl.
2. Layer greens in containers and top with the egg mixture.
3. Drizzle with olive oil and apple cider vinegar before eating.

5. Chicken: Mediterranean Chicken Salad

Transport yourself to the sunny Mediterranean with this flavour-packed chicken salad. Featuring tangy feta, briny olives, and juicy tomatoes, it’s a wholesome and satisfying option for any day of the week.

Makes: 4 portions Ingredients:

• 2 chicken breasts, grilled and sliced
• 200g romaine lettuce, chopped
• 150g cherry tomatoes, halved
• 50g cucumber, diced
• 50g Kalamata olives
• 50g feta cheese, crumbled For the Dressing:
• 3 tbsp olive oil
• 1 tbsp red wine vinegar
• ½ tsp oregano
• Sea salt and black pepper to taste

Instructions:

1. Grill chicken breasts with olive oil, salt, pepper, and oregano. Slice once cooled.
2. Combine romaine, tomatoes, cucumber, olives, and feta in containers.
3. Top with chicken slices and dressing when ready to eat.

Further reading: Are Gluten And Dairy Bad For The Gut?

Further reading: The Smoothie For When You 'Just Need Some Greens'

Further reading: Turkey Tips From A Nutritionist

Further reading: Is Veganuary A Past Trend?