7 Heart Healthy Meal Prep Salads

By Andrea Cohen
Published 9/12/2025
In This Article
7 Heart Healthy Meal Prep Salads
Photo Credit: Adobe Stock
Advertisement

When it comes to eating well and protecting your heart, salads are one of the best choices you can make. As long as you fill them with the right ingredients, they may help lower cholesterol, reduce heart disease risk, and keep your body healthier. They’re also easy to prep in advance, ensuring you’ll always have a satisfying meal on hand. That’s why the dietitians and chefs at Health eCooks have pulled together some of our best meal prep salads for you to enjoy any day of the week.

When made at home and with healthful ingredients, such as fresh vegetables, whole grains, lean proteins, and healthy fats, salads are typically low fat, low sodium, and low calorie, which makes them a perfect fit for a heart-healthy lifestyle. They’re also one of the easiest meals to prepare in advance. With a little planning, you can create delicious meal prep salads for the week that save you time, keep you on track with your nutrition goals, and make eating healthy a whole lot simpler.

Whether you’re packing lunches for work or want to have quick dinners on hand to enjoy at the end of a busy day, you’ll find that the best meal prep salads are ones that not only taste great but also stay fresh and keep you satisfied and energized—and these healthy salad recipes fit the bill.

The Benefits of Meal Prep Salads

A salad isn’t just a bowl of lettuce. It’s a nutrient powerhouse that can be built in endless ways to suit your tastes. Studies show that diets high in vegetables, fiber, and lean protein support heart health and lower the risk of chronic diseases. Unlike heavy meals that can be loaded with saturated fat and sodium, healthy meal prep salads provide the nutrients your body needs without weighing you down.

Here are some of the benefits of making salads for meal prep:

  • Naturally low sodium. Fresh vegetables and homemade dressings help you avoid the hidden salt often found in packaged meals.
  • Packed with fiber. Ingredients like leafy greens, beans, and whole grains help keep cholesterol levels in check.
  • Low in unhealthy fats. Using olive oil or avocado instead of creamy dressings keeps your salad heart smart.
  • Weight-friendly. With fewer calories per bite, salads support healthy weight management, which is key for heart health.

7 Healthy Meal Prep Salad Recipes

These heart healthy meal prep salads are as delicious as they are nutritious. They’re also easy to make and store well. From Asian-inspired salads to Mexican, Mediterranean, and even copycat salad recipes, you’ll find that these are some of the best meal prep salads to add to your weekly routine.

  1. 01

    Chicken Kale Crunch Salad

    Chicken Kale Crunch Salad
    Photo Credit: Adam Fisher, Baldwin Publishing
    15 mins

    This crisp salad is packed with lean protein and fresh greens, making it a low-calorie, heart-healthy option that’s easy to portion out for the week. It stays crunchy for days, so you can enjoy it as a grab-and-go lunch without worrying about soggy leftovers.

    View Recipe
  2. 02

    Greek Burger Bowl

    Greek Burger Bowl
    Photo Credit: Jessica Kielman, Baldwin Publishing
    30 mins

    Full of flavor but low in sodium, this bowl is a great way to enjoy a Mediterranean-inspired meal that’s satisfying and heart-smart. Prep the components ahead and you’ll have wholesome, ready-to-eat lunches or dinners for days.

    View Recipe
  3. 03

    Mexican Chicken Salad

    Mexican Chicken Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    With zesty flavors and colorful veggies, this salad is as fun to eat as it is good for you, and it’s also low in sodium for a heart-friendly choice. It stores well for several days, so you can prep once and enjoy multiple meals.

    View Recipe
  4. 04

    Asian Chicken Salad

    Asian Chicken Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Fresh, filling, and low in calories, this salad makes a great choice for anyone looking to eat light but stay satisfied. It’s perfect for meal prep because it packs easily and keeps its flavor even after a couple of days.

    View Recipe
  5. 05

    Chicken Quinoa Bowl

    GLP-1 Chicken Quinoa Bowl
    Photo Credit: Adobe Stock
    45 mins

    Loaded with fiber and protein, this bowl helps keep you full while supporting a heart-healthy diet. It’s simple to portion into containers, making it a reliable go-to for balanced meal prep.

    View Recipe
  6. 06

    Mediterranean Chopped Salad

    Heart Healthy Mediterranean Chopped Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This bright and refreshing salad is full of nutrient-dense ingredients that fit well into a heart-healthy lifestyle. Since it stays fresh after prepping, it’s a perfect option for quick lunches or light dinners during the week.

    View Recipe
  7. 07

    Bang Bang Shrimp Salad

    Heart Healthy Bang Bang Shrimp Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    A lighter spin on a restaurant favorite, this healthy copycat salad uses a creamy, yogurt-based dressing to keep it lower in fat and calories. It’s easy to prep ahead and makes a fresh, heart-healthy meal that feels like a treat.

    View Recipe

Tips for Meal Prepping Salads

If you’ve ever tried meal prepping salads and ended up with soggy greens, you just need to follow a few simple tricks. Here are some ways to keep your salads fresh, flavorful, and satisfying:

  • Layer smartly. Place heavier items like grains or proteins at the bottom of your container and keep delicate greens on top.
  • Keep dressings separate. Store dressings in a small container and add just before eating to avoid wilted lettuce.
  • Use hearty greens. Kale, spinach, and romaine stay fresher longer than delicate greens like arugula.
  • Add protein. Lean proteins like grilled chicken, beans, tofu, or salmon help salads stay filling.
  • Mix textures. Combine crunchy veggies, soft grains, and creamy toppings (like avocado or hummus) to keep things interesting.

More Healthy Salad Ideas for Meal Prep

Healthy meal prep salads give your body the nutrients it needs, save time in the kitchen, and support better health with every bite. If you’re looking for easy, delicious, and heart-friendly meals, add a few of the salads featured here to your weekly menu—or try one of these other delicious heart healthy salads or the popular recipes featured in these blogs:

 

*No information provided by Health eCooks in any blog or recipe is a substitute for medical advice or treatment for any medical condition. Health eCooks strongly suggests that you use this information in consultation with your doctor or other health professional. 

Health eCooks Cookbook on Amazon

Latest Blog Articles

Advertisement