Ultimate Meal Prep Salad

  • Date February 22, 2015
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I have had many people ask me how I meal prep my favorite Power Salad. Various questions have been sent to me about how the veggies stay fresh, do I pre-mix the tuna in etc etc etc. So I decided to expand on the previous post and give some more detailed instructions. Since meal prepping my lunches has not only saved me TONS of money from not eating out. I also find I have way more time throughout the week by not having to make a lunch every night. In fact, I am so excited about discovering meal prep that Sunday mornings have become all about me, now it is my weekly hair wash and my vegetable chopping bonanza in the kitchen.
The excitement and a large pot of coffee let me to try my pen at poem writing.....don't worry, I have a day job I can stick to. 


Now remember that I have runners hunger and I volume eat. So perhaps you don't want a salad that might take up to 35 minutes to finish. And when people comment on how LARGE your lunch is, don't worry, smile and keep on chewing knowing you are eating less than 350 calories and with a whopping 38 grams of protein.


The Base Salad

Here is what I put in my base salad, it changes every week, but the base ingredients involve a combination of the following: 

  • Celery
  • Cucumber
  • Daikon
  • Cherry Tomatoes
  • Fennel
  • Peppers
  • Olives
  • Red Cabbage
Since you are making 4-5 lunches at a time, you will use up all of the veggies....so start peeling, chopping and grating.....






The Layering Process

Start with your wettest vegetables and layer up...I always start with my tomatoes and olives


Then throw in your daikon. What is daikon? The most delicious asian radish....go buy now.


Cucumbers follow


Fennel happily joins in after cukes. Ps, if you aren't using fennel you are missing a whole new level of flavor.


Celery for some reason is the perfect partner in crime to tuna. Don't skip this one.


Sweet peppers provide the color and sweetness. Why do you cost so much in the winter?


And then some fresh herbs on top, this week was dill....I also use cilantro, basil and green onions


Now find the lids (always a mission in my house), close them up and start stacking in the fridge.


The Protein Power Mix

Now you will create your protein mixture which you will mix in right before you eat your lunch. This is your dressing, no need for any other dressing (think of clean your fridge will be without 15 dressings taking up space). The servings below are what I use per individual serving.

  • 1/2 cup cottage cheese
  • Canned tuna, 3/4 can
  • Pickles or jalapenos
  • Mustard
  • Spices
  • Hot sauce
Hello jalapenos and pickles.



Oh cottage cheese, how I love thee


Did someone say curry powder? Why not! I also use mustard, paprika, onion salt, salt and pepper, oregano...not all mixed together if that wasn't clear....just change it up!


Tuna, tuna, tuna - and now my cats are screaming for the juice. I use skipjack light chunked tuna in water, it has the lower mercury counts than some of the others.


Mix it all up and divide across individual containers.


And now you are meal prepped for the week!



And please use the same size tupperwares because your fridge should always look clean and perfect. #ocd #perfectionist.

When it comes time to eat your salad, you mix all together in a GIANT bowl and enjoy! 


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