Chicken Meal Prep Salad

Last Sunday I stood in my kitchen at 9pm, exhausted from the weekend but determined not to eat takeout again. I grilled four chicken breasts while listening to a podcast, chopped vegetables without overthinking it, and suddenly had lunch sorted for the entire week. Something about opening the fridge Monday morning and seeing those neat containers ready to grab makes the whole week feel more manageable.

My coworker Sarah asked for the recipe after seeing my lunch three days in a row. She assumed I spent hours meal prepping, but the truth is most of the time is hands-off while the chicken grills. Now she makes a batch every Sunday too, and we compare container arrangements like were showing off vacation photos.

Ingredients

• 2 large chicken breasts: Boneless and skinless makes slicing effortless after they rest
• 1 tbsp olive oil: Helps the spices cling and prevents sticking on the grill
• 1 tsp garlic powder: More reliable than fresh garlic for even seasoning
• 1 tsp paprika: Adds subtle warmth and beautiful color to the chicken
• ½ tsp salt: Essential for bringing out the chicken natural flavors
• ¼ tsp black pepper: Freshly ground makes a noticeable difference here
• 6 cups mixed greens: Romaine adds crunch while spinach brings nutrients
• 1 cup cherry tomatoes: They stay firm longer than sliced tomatoes in the fridge
• 1 cup cucumber: Adds refreshing crunch that holds up beautifully for days
• ½ cup shredded carrots: Sweetness and color that never gets soggy
• ½ red onion: Thinly sliced, it mellows overnight for perfect flavor
• 1 avocado: The creamy element that makes every salad feel indulgent
• ¼ cup feta cheese: Optional but that salty tang transforms the whole bowl
• 3 tbsp olive oil: The base for a dressing that emulsifies beautifully
• 2 tbsp lemon juice: Bright acidity that wakes up everything it touches
• 1 tsp Dijon mustard: The secret ingredient that makes dressing cling to leaves
• 1 tsp honey: Just enough sweetness to balance the sharp lemon

Instructions

Get your grill going:

Fire up the grill or grill pan over medium-high heat until its properly hot, about 5 minutes

Season the chicken generously:

Rub those breasts with olive oil then coat them thoroughly with garlic powder, paprika, salt and pepper

Grill to perfection:

Cook for 6 to 7 minutes per side until the chicken reaches 165°F internally, then let it rest for 5 minutes before slicing

Whisk the magic dressing:

Combine olive oil, lemon juice, Dijon, honey and salt in a small bowl, whisking until it comes together in a silky emulsion

Build your containers:

Divide the greens, tomatoes, cucumber, carrots, onion and avocado evenly among four meal prep containers

Top it all off:

Arrange sliced chicken over each salad and sprinkle with feta if you want that extra salty punch

Store smart:

Pack dressing separately or drizzle just before eating to keep everything crisp and fresh

Save

My sister texted me from work on Wednesday raving about how good her lunch tasted, not realizing Id eaten the same thing three days in a row. Theres something deeply satisfying about food that tastes even better after a day in the fridge, when all those flavors have had time to become friends.

Make It Your Own

Ive learned that the best meal prep is the one you actually want to eat, not just tolerate. Swap in whatever vegetables are in your fridge, change up the cheese, or add cooked grains if you need something more substantial.

Storage Wisdom

After too many weeks of discovering sad wilted salads on Friday, I started packing the ingredients in layers. Greens on bottom, heavier vegetables in the middle, and protein on top keeps everything fresh until youre ready to eat.

Batch Cooking Secrets

Grill double the chicken and freeze half for next week. The dressing doubles perfectly and keeps in a jar for two weeks. These small shortcuts make Sunday prep feel like less of a chore and more like setting yourself up for success.

• Massage the greens with a tiny bit of olive oil before packing for extra staying power
• Keep cherry tomatoes whole if packing more than 3 days ahead
• Invest in glass containers to see those beautiful layers every time you open the fridge

Save

Theres a quiet victory in reaching for your lunch container on Thursday and knowing you made something good for yourself without any fuss. Maybe meal prep isnt just about food, its about being kind to your future self.

Recipe FAQs

→ How do I ensure the chicken stays juicy when grilled?

Marinate the chicken for at least 30 minutes before grilling and avoid overcooking by monitoring internal temperature closely.

→ Can I substitute any ingredients for dietary preferences?

Yes, substitute feta with goat cheese or omit it for dairy-free needs. Adding cooked quinoa or chickpeas boosts fiber content.

→ How should the dressing be stored if prepared in advance?

Store the dressing separately in an airtight container in the refrigerator to keep it fresh and prevent the salad from becoming soggy.

→ What are the best salad greens for this dish?

A mix of romaine, spinach, and arugula works well to provide a balance of crunch and flavor.

→ How long can the salad be stored after assembling?

When kept refrigerated and with dressing stored separately, the salad maintains freshness for up to four days.