Summer is the perfect season to keep meals light, cool, and satisfying—and salads of all kinds fit the bill perfectly. Whether you prefer a classic leafy green salad or a hearty pasta salad, both are packed with fresh ingredients and easy to customize. Add in some protein, and you’ve got a meal that keeps you full, fueled, and energized. Whether you’re meal prepping for the week or tossing together a quick lunch or side dish, here’s how to build a balanced, flavorful salad that’s anything but boring.
Protein Salad Base – Serves 5
Protein Base Ingredients (choose one, ~4 oz per serving):
- 20 oz grilled chicken OR
- 20 oz canned tuna/salmon (drained) OR
- 10 hard-boiled eggs OR
- 20 oz firm tofu/tempeh, cooked OR
- 2½ cups cottage cheese or paneer cubes OR
- 5 cups cooked legumes (e.g., chickpeas, lentils, black beans)
Fruits (optional, pick one):
- 2½ cups fresh fruit (apple, mango, grapes) OR
- ¾ cup dried fruit (cranberries, raisins)
Vegetables (choose 2–3 types):
- 1 cup cherry tomatoes
- 1 cup chopped cucumber
- 1 cup bell pepper or avocado
- 1½ cups roasted veggies (e.g., sweet potato or beet)
Dressing Suggestions (use ½ cup total):
- Lemon tahini, balsamic, hummus-based, etc.
Green Salad Base – Serves 5
Base Ingredients:
- 10–12 cups leafy greens (2–2½ cups per person)
- 2½ cups mixed vegetables
- ½–¾ cup dressing
Protein (~3–4 oz per serving):
- 20 oz grilled protein (chicken, shrimp, steak) OR
- 2½ cups cooked edamame or beans OR
- 5 eggs OR
- 1¼ cups crumbled cheese (feta, goat, or blue)
Fruits (pick one):
- 2½ cups fresh berries or citrus OR
- 1½ cups chopped apples or pears
Vegetables (choose 2–3 types):
- 1 cup shredded carrots
- 1 cup grape tomatoes
- ½ cup roasted corn or cucumber
- 1 cup steamed/roasted veggie (zucchini, broccoli)
Dressing Suggestions (½–¾ cup total):
- Green goddess, lemon vinaigrette, etc.
Pasta Salad Base – Serves 5
Base Ingredients:
- 5 cups cooked pasta (about 8–9 oz dry)
- 2½ cups chopped vegetables
- ½–¾ cup dressing
Protein (choose one):
- 20 oz grilled or canned protein (chicken, tuna, beans) OR
- 1¼ cups shredded cheese or cubed mozzarella OR
- 5 hard-boiled eggs
Fruits (optional, pick one):
- 1 cup sun-dried tomatoes or chopped dried fruit
- 2 cups fresh fruit like grapes or apples
Vegetables (choose 2–3 types):
- 1½ cups cherry tomatoes
- 1 cup roasted red peppers or broccoli
- ½ cup olives or artichoke hearts
Dressing Suggestions (½–¾ cup total):
- Pesto, vinaigrette, or Greek yogurt-based