Let me guess—you’ve stared into your fridge, wondering if hummus and a baby carrot count as a real meal. Same. That’s why I came up with this high-protein meal prep salad that keeps my lunches interesting, my energy up, and my post-lunch snack raids at bay. It’s colorful, packed with protein, and honestly, it holds up for days. I know because I forgot one in the back of the fridge and it was still going strong on day four. We’re tossing together chickpeas, lentils, edamame—basically the MVPs of plant-based proteins—with fresh veggies and a simple, zippy dressing that actually makes you want to eat salad. If you’re hunting for recipe meal prep options or collecting the best meal prep recipes to rotate through the week, this one’s a keeper. Whether you’re diving into meal prep chicken recipes or looking for easy healthy meal prep recipes to lighten things up, this one sits right at that sweet spot of simple and satisfying.

1) Key Takeaways
2) Easy High-Protein Meal Prep Salad Recipe
3) Ingredients for High-Protein Meal Prep Salad
4) How to Make High-Protein Meal Prep Salad
5) Tips for Making High-Protein Meal Prep Salad
6) Making High-Protein Meal Prep Salad Ahead of Time
7) Storing Leftover High-Protein Meal Prep Salad
8) Try these salad recipes next!
9) High-Protein Meal Prep Salad
10) Nutrition

1) Key Takeaways

What makes this salad ideal for meal prep?
Why does it stay fresh all week?
Can you swap ingredients based on what you have?
Does this recipe work for plant-based eaters?

2) Easy High-Protein Meal Prep Salad Recipe

This high-protein meal prep salad checks every box for weekday lunches. It’s colorful, packed with plant-based protein, and somehow manages to taste even better after a day or two in the fridge. I often toss it together on a Sunday and feel weirdly proud each time I open my fridge and see my containers lined up like little edible soldiers.

The salad isn’t fussy. It comes together with ingredients that don’t complain about sitting in the fridge for a while. Lentils, chickpeas, edamame—they all hold up their texture and flavor like champs. And if you’re like me and forget your lunch in the back of the fridge till Thursday, it’ll still taste like you made it yesterday. That, my friend, is the gold standard of meal prep ideas.

You can batch this in less time than it takes to scroll your feed. It’s quick, fresh, and actually fills you up. This is what good meal prep ideas should do—save you time, keep you full, and not bore your taste buds into quitting halfway through the week.

3) Ingredients for High-Protein Meal Prep Salad

Chickpeas bring body and creaminess. I grab canned, rinse them off, and call it a day. If you’re feeling ambitious, cook them from dry. But I won’t lie—I rarely do.

Lentils add depth and protein. I like using canned brown lentils. They’re soft but not mushy, and they blend nicely without overpowering the other flavors.

Edamame ups the protein and keeps things green. I use shelled and pre-cooked ones. Microwave. Stir. Done. No judgment if they came from a steam-in-bag.

Red onion slices through the richness with a little bite. Dice it small so it doesn’t bully the whole bowl. I’ve used shallots in a pinch—still great.

Cucumber adds crunch and freshness. I don’t peel mine, just chop and toss. Persian or English cucumbers work best—less water, more texture.

Cherry tomatoes bring a hit of sweet and tangy. Halved and thrown in, they break up the creaminess of the beans and add color that actually makes me want to eat salad.

Fresh parsley makes the whole thing feel brighter. A few sprigs go a long way. It’s not just garnish—it lifts everything up like a well-placed lemon wedge.

Olive oil binds the dressing. I use a mellow one so it doesn’t fight with the mustard or lemon juice.

Lemon juice wakes everything up. Fresh squeezed is best. The bottled kind is a betrayal I try not to speak of.

Dijon mustard makes it feel like a proper vinaigrette. It’s sharp, tangy, and makes me feel like I know what I’m doing.

Salt and black pepper make this all come together. Don’t be shy. It’s a big salad and it deserves seasoning.

4) How to Make High-Protein Meal Prep Salad

Step 1. Dump your chickpeas, lentils, and edamame into a big bowl. It should look colorful and chaotic—in a good way.

Step 2. Toss in the diced onion, cucumber, halved tomatoes, and chopped parsley. Stir like you mean it. Get everything mingling.

Step 3. Grab a small bowl or jar and whisk together the olive oil, lemon juice, and Dijon mustard. It’s the kind of thing that makes you feel like a home cook without trying too hard.

Step 4. Pour the dressing over the salad. Pause and admire how pretty it looks. Then stir till it all looks a bit too well mixed.

Step 5. Season with salt and black pepper. Taste. Then add more salt. You know I’m right.

Step 6. Divide into containers for the week or toss it on a plate right now. Either way, you win.

5) Tips for Making High-Protein Meal Prep Salad

Use canned beans. No one’s handing out medals for soaking lentils overnight. Canned works, and it works well. Just rinse and move on with your life.

Don’t skip the mustard. It ties the dressing together and gives it that tiny bite that keeps things interesting.

Make it your own. Throw in avocado, roasted sweet potato, or even a hard-boiled egg if you’re not sticking to vegan. Meal prep ideas should bend, not break, around your fridge contents.

6) Making High-Protein Meal Prep Salad Ahead of Time

This salad holds like a champ. You can prep it Sunday night and still enjoy it Thursday afternoon. The flavors deepen, not wilt. The veggies stay crisp. The dressing doesn’t get weird. It’s the dream.

If you’re batching, stir before serving. The dressing likes to settle and cling to the bottom. Give it a little flip and it comes back to life.

It’s the kind of dish that makes you feel on top of things—even if the rest of your week is a bit chaotic.

7) Storing Leftover High-Protein Meal Prep Salad

Store it in an airtight container in the fridge. It’ll last up to five days. I use glass containers so I can see the layers and pretend I’m organized.

If it dries out a little, just drizzle with olive oil or lemon juice before serving. A quick stir and you’re back in business.

This recipe proves that meal prep ideas don’t have to be bland or boring. They can be a little messy, a lot flavorful, and totally worth repeating.

8) Try these salad recipes next!

9) High-Protein Meal Prep Salad