8 Fresh Mediterranean Salads That Last All Week Long

Mediterranean salads bring vibrant flavors and healthy ingredients to your weekly meal prep routine. These nutrient-packed combinations stay crisp and delicious for days in your refrigerator.

Each recipe focuses on fresh vegetables, lean proteins, and heart-healthy fats that make eating well effortless and enjoyable throughout your busy week.

01. Simple Chickpea Lunch Bowl

Fresh chickpeas combined with crisp vegetables and bright Mediterranean flavors. This no-cook lunch option makes meal prepping incredibly simple and delicious.

Ingredients: 2 cans chickpeas (drained and rinsed), 2 cucumbers (diced), 2 cups cherry tomatoes (halved), ½ red onion (finely chopped), ¼ cup olive oil, 3 tablespoons lemon juice, 2 teaspoons dried oregano, salt and pepper to taste, whole grain crackers for serving.

How To Make Simple Chickpea Lunch Bowl

1. Rinse chickpeas thoroughly under cold water and pat them completely dry with paper towels. This removes excess sodium and prevents your salad from becoming watery over time.

2. Combine diced cucumber, halved cherry tomatoes, and finely chopped red onion in a large mixing bowl. The key is cutting everything into similar-sized pieces for the best texture and flavor distribution.

3. Whisk together olive oil, fresh lemon juice, oregano, salt, and pepper in a small bowl until well combined. Taste and adjust seasoning as needed for bright, balanced flavors.

4. Add chickpeas to vegetables and pour dressing over everything. Toss gently but thoroughly to coat all ingredients evenly with the Mediterranean-inspired dressing.

5. Divide into meal prep containers and refrigerate for up to 5 days. Pack crackers separately and add just before eating to maintain their perfect crunch.

02. Anti-Inflammatory Farro Bean Salad

Hearty farro and white beans create a protein-rich base for this colorful salad. Antioxidant-packed vegetables make this meal both nutritious and satisfying for busy days.

Ingredients: 1 cup pearled farro, 1 can white beans (drained and rinsed), 1 red bell pepper (diced), 2 medium beets (roasted and cubed), 4 cups fresh arugula, ⅓ cup olive oil, 3 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 2 cloves garlic (minced), salt and pepper to taste.

How To Make Anti-Inflammatory Farro Bean Salad

1. Cook farro according to package directions until tender but still slightly chewy, about 25-30 minutes. Drain well and spread on a baking sheet to cool completely before assembling your salad.

2. Roast beets wrapped in foil at 400°F for 45-60 minutes until fork-tender. Let cool, then peel and cube into bite-sized pieces for easy eating.

3. Whisk olive oil, balsamic vinegar, Dijon mustard, and minced garlic together until smooth and emulsified. Season generously with salt and pepper to enhance all the flavors.

4. Layer ingredients in mason jars starting with dressing on bottom, then farro, white beans, diced bell pepper, and cubed beets. Top with fresh arugula to prevent wilting.

5. Seal jars tightly and refrigerate for up to 4 days. Shake well before eating to distribute the tangy dressing throughout all the nutritious ingredients.

03. Spinach Artichoke Salad with Parmesan Dressing

This fresh take on the beloved party dip combines tender spinach and marinated artichokes. Creamy Parmesan dressing brings all the classic flavors together beautifully.

Ingredients: 8 cups fresh baby spinach, 1 jar marinated artichoke hearts (drained and chopped), 4 hard-boiled eggs (sliced), ½ cup grated Parmesan cheese, ⅓ cup mayonnaise, 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 clove garlic (minced), ¼ teaspoon black pepper.

How To Make Spinach Artichoke Salad with Parmesan Dressing

1. Wash baby spinach thoroughly and spin dry in a salad spinner. Any excess moisture will dilute your dressing and make the salad soggy during storage.

2. Drain marinated artichoke hearts and chop them into bite-sized pieces. Reserve 2 tablespoons of the marinating liquid to add extra flavor to your homemade dressing.

3. Whisk together mayonnaise, olive oil, lemon juice, minced garlic, grated Parmesan, and the reserved artichoke liquid until smooth and creamy. Season with black pepper to taste.

4. Combine spinach and chopped artichoke hearts in a large bowl. Add dressing and toss gently to coat every leaf without bruising the delicate spinach.

5. Divide into containers and refrigerate for up to 3 days. Add sliced hard-boiled eggs just before serving to maintain their fresh texture and bright yellow color.

04. Mason Jar Chickpea Tuna Power Salad

Protein-packed chickpeas and tuna create an incredibly filling salad combination. Massaged kale becomes tender and delicious when dressed and stored properly in mason jars.

Ingredients: 4 cups chopped kale (stems removed), 1 can chickpeas (drained and rinsed), 2 cans tuna in olive oil (drained), 1 cup cherry tomatoes (halved), ½ cucumber (diced), ¼ cup olive oil, 3 tablespoons red wine vinegar, 1 tablespoon Dijon mustard, 1 teaspoon honey, salt and pepper to taste.

How To Make Mason Jar Chickpea Tuna Power Salad

1. Remove thick stems from kale and chop leaves into bite-sized pieces. The key is cutting them small enough to eat easily but large enough to maintain good texture.

2. Whisk olive oil, red wine vinegar, Dijon mustard, and honey together until well combined. This tangy-sweet dressing will help break down the kale fibers naturally over time.

3. Massage chopped kale with half the dressing using your hands for 2-3 minutes until leaves soften and turn bright green. This technique eliminates any bitterness from raw kale.

4. Layer mason jars with remaining dressing on bottom, then chickpeas, drained tuna, diced cucumber, and halved cherry tomatoes. Top with the massaged kale to keep everything fresh.

5. Seal tightly and refrigerate for up to 4 days. The longer it sits, the more tender the kale becomes while maintaining its nutritional value and vibrant color.

05. Sweet Potato Kale Chicken Salad

Roasted sweet potatoes add natural sweetness to this hearty kale salad. Creamy peanut dressing brings bold flavors that complement the tender chicken perfectly.

Ingredients: 2 large sweet potatoes (cubed), 4 cups chopped kale, 2 cups cooked chicken breast (shredded), ¼ cup peanut butter, 2 tablespoons rice vinegar, 1 tablespoon sesame oil, 1 tablespoon honey, 1 teaspoon fresh ginger (grated), ¼ cup roasted peanuts (chopped), salt to taste.

How To Make Sweet Potato Kale Chicken Salad

1. Cube sweet potatoes into ¾-inch pieces and toss with a drizzle of oil and salt. Roast at 425°F for 25-30 minutes until golden brown and fork-tender throughout.

2. Remove stems from kale and chop leaves into manageable pieces. The sturdy leaves hold up beautifully to storage and actually improve in texture over time.

3. Whisk peanut butter, rice vinegar, sesame oil, honey, and grated fresh ginger together until smooth. Add 1-2 tablespoons warm water if needed to reach your desired consistency.

4. Let roasted sweet potatoes cool completely before assembling your salads. Hot vegetables will wilt the kale and create unwanted condensation in your storage containers.

5. Combine kale, cooled sweet potatoes, and shredded chicken in containers. Store dressing and chopped peanuts separately, adding both just before eating to maintain optimal texture and flavor.

06. Spinach Strawberry Meal Prep Salad

Sweet strawberries and tender spinach create a delightful flavor combination. This customizable salad works perfectly with various proteins and nuts for endless variety.

Ingredients: 6 cups fresh baby spinach, 2 cups fresh strawberries (sliced), 1 cup cooked chicken thigh (diced), ½ cup crumbled feta cheese, ½ cup toasted walnuts, 3 tablespoons balsamic vinegar, 2 tablespoons olive oil, 1 tablespoon honey, 1 teaspoon Dijon mustard, salt and pepper to taste.

How To Make Spinach Strawberry Meal Prep Salad

1. Wash spinach leaves thoroughly and dry completely using a salad spinner. Any remaining water will dilute your dressing and cause premature wilting during storage.

2. Hull strawberries and slice them into uniform pieces, about ¼-inch thick. Choose berries that are ripe but still firm to prevent them from becoming mushy over several days.

3. Toast walnuts in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly golden. Let them cool completely before adding to prevent condensation in your containers.

4. Whisk balsamic vinegar, olive oil, honey, and Dijon mustard together until smooth and well emulsified. Taste and adjust sweetness or acidity as needed for perfect balance.

5. Layer spinach, sliced strawberries, diced chicken, and crumbled feta in containers. Store dressing and toasted walnuts separately, combining everything just before eating for the best texture and freshness.

07. High-Protein Mason Jar Power Salad

This versatile mason jar salad delivers impressive nutrition in a convenient portable format. Customizable ingredients make it easy to adapt based on your preferences and dietary needs.

Ingredients: 2 cups cooked quinoa, 1 can black beans (drained and rinsed), 2 cups mixed greens, 1 cup cherry tomatoes (halved), 1 bell pepper (diced), ½ cup corn kernels, ¼ cup olive oil, 2 tablespoons lime juice, 1 teaspoon cumin, ½ teaspoon chili powder, salt and pepper to taste.

How To Make High-Protein Mason Jar Power Salad

1. Cook quinoa according to package directions and let cool completely before using. Fluffy, room-temperature quinoa prevents condensation and maintains the perfect texture in your jars.

2. Rinse black beans thoroughly under cold running water and drain well. This removes excess sodium and starch that could make your salad liquid cloudy over time.

3. Prepare all vegetables by dicing bell pepper uniformly, halving cherry tomatoes, and measuring corn kernels. Consistent sizing ensures even distribution of flavors in every bite.

4. Whisk olive oil, fresh lime juice, cumin, and chili powder together until well combined. This zesty southwestern-inspired dressing adds bright flavors without overpowering the other ingredients.

5. Layer mason jars starting with dressing on bottom, then quinoa, black beans, corn, diced bell pepper, cherry tomatoes, and mixed greens on top. Refrigerate for up to 5 days.

08. Chicken Caprese Pasta Salad Bowls

Classic Caprese flavors transform ordinary pasta salad into something special. Fresh basil vinaigrette and tender chicken make this a complete and satisfying meal.

Ingredients: 12 oz whole wheat pasta, 2 cups cooked chicken breast (diced), 2 cups cherry tomatoes (halved), 8 oz fresh mozzarella (cubed), 4 cups baby spinach, ½ cup fresh basil leaves, ⅓ cup olive oil, 3 tablespoons balsamic vinegar, 2 cloves garlic (minced), salt and pepper to taste.

How To Make Chicken Caprese Pasta Salad Bowls

1. Cook pasta according to package directions until al dente, then drain and rinse with cold water to stop the cooking process. Properly cooked pasta holds its shape beautifully during storage.

2. Dice cooked chicken breast into bite-sized pieces and cube fresh mozzarella into similar-sized chunks. Uniform pieces ensure every forkful has the perfect balance of protein and cheese.

3. Make basil vinaigrette by combining olive oil, balsamic vinegar, minced garlic, and fresh basil leaves in a food processor. Pulse until basil is finely chopped and dressing is bright green.

4. Toss cooled pasta with half the basil vinaigrette to prevent sticking and add immediate flavor. The pasta will absorb some dressing, so don’t worry about using too much at this stage.

5. Divide pasta among meal prep containers and top with diced chicken, mozzarella cubes, halved cherry tomatoes, and baby spinach. Store remaining vinaigrette separately and drizzle over salads just before eating.

Final Thoughts

These Mediterranean-inspired salads prove that healthy eating doesn’t have to be complicated or time-consuming during busy weeks.

With proper storage techniques and smart ingredient choices, you’ll always have delicious, nutritious meals ready to enjoy whenever hunger strikes.