The Busy Girl’s Guide: 5 Balanced Salad Bowls to Meal Prep in Minutes
By: Yolanda Jean-Baptiste
For busy girls, it can be hard making healthy and well balanced meals every day because we have a lot going on!
It is understandable when we choose fast foods that taste delicious and are quick so we can focus on our other priorities. However, these same foods are typically saturated with chemicals, preservatives, fats and tons of sugar, negatively impacting our wellbeing.
With cancer rates increasing in younger adults, it is important now more than ever to prioritize our health. Many health concerns can be linked to what we eat. According to the National Library of Medicine, poor diets and sedentary lifestyles of many Americans have led to high rates of obesity, chronic diseases, including cardiovascular disease (CVD), hypertension, dyslipidemia, type 2 diabetes, osteoporosis, and certain types of cancer. By implementing a healthy diet, we can change our lives from the inside out.
Though it’s great to want to eat better, it can be difficult when you have limited time. For this reason, meal prepping can be a great thing to start implementing. Instead of cooking every day, dedicate a day to prep meals that will last you throughout the week.
Meal prepping is not for everyone but don’t count yourself out if you haven’t meal prepped in the past. Take it slow and easy until you find what works for you. A great way to start out is with salads since they are easy, tasty, and versatile.
Here is the busy girl’s guide to meal prepping nutritious salads in just minutes!
What You Need to Get Started:
1. 3-7 64 oz. mason jars, preferably with a large top (The more days/meals you would like to prep for, the more jars and/or containers you will need)
2. Salad bowl of your choice
3. Food Ingredients
Once you have all your materials and are determined to make delicious tasting and looking salads, you are ready to start. Let’s prep!
Dressing:
1 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
1 tbsp lemon juice
1 tsp oregano
½ tsp black pepper
½ tsp garlic powder
Salt to taste
Salad:
½ cup cucumber
¼ cup cherry tomatoes
¼ cup olives
1 tbsp onion
1 boiled egg
½ cup tuna
Romaine lettuce
Feta cheese
2) SLAMMIN’ BALSAMIC VINEGAR SALMON SALAD BOWL
Dressing:
2 tbsp balsamic vinegar
1 tbsp olive oil
½ minced garlic
½ tsp black pepper
1 tsp agave or honey
Salt to taste
Salad:
½ cup cucumber
½ cup shredded carrots
¼ cup cherry tomatoes
¼ cup olives
1 boiled egg
½ cup cooked salmon
Romaine lettuce
Cheddar cheese
Dressing:
2 tbsp plain Greek yogurt
1 tbsp ketchup
1 tbsp yellow mustard
1 tsp relish
1 tbsp apple cider vinegar
Salt to taste
¼ tsp black pepper
Salad:
½ cup cherry tomatoes
½ cup pickles
1 tbsp onion
½ avocado
¾ ground turkey
¼ cup cheddar cheese
Spring mix
4) HIGH PROTEIN CHICKEN SALAD BOWL
Dressing:
1 tbsp olive oil
1-2 lemon juice
½ tsp oregano
½ tsp garlic powder
½ tsp dill
Salt to taste
½ tsp black pepper
Salad:
½ cup cucumber
¼ cup cherry tomatoes
2 tsp avocado
¾ cup cooked chicken
1 boiled egg
Romaine lettuce
5) DELICIOUS CHICKPEA PASTA SALAD BOWL
Dressing:
1 tsp olive oil
½ tsp Italian seasoning
1/4 tsp garlic powder
2 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp Dijon mustard
¼ tsp black pepper
Salt to taste
Salad:
½ cup roasted chickpeas
¼ cup cherry tomatoes
1 tbsp onion
½ cup cooked Chickpea pasta
½ cup baby spinach
1 tbsp feta
Meal prepping doesn’t have to be rigorous or only for those who go to the gym. It can be for everyone, including you.
Being busy is normal in today’s society but don’t let that stop you from being healthy. No matter what season you’re in, your wellness matters, so prioritize it.
Bon Appétit!
All video credit goes to Youtube creator @FayetteNyehn