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The secret behind preparing your salads for the week

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Salads are an essential part of eating clean. But some people think a really good salad is too much work to prepare, so they avoid even making them. Although it might be hard to wake up every morning and make a salad that will fill you up, there’s a secret behind preparing your salads for the week: Make them all on Sunday night. Here are some tips how to prepare and package your salads for the week, all in one go.

Work out what you need

Write a list of all your favorite foods and work out which ones will work together in a salad. Be experimental. If you’re stuck for what to include, the Freeletics Nutrition Coach offers many healthy salad recipes. Remember, you need more than just leafy greens. When you train and do sports you also need a lot of protein. In a salad, you can use hard-boiled eggs, beans, tofu or sunflower seeds. Cherry tomatoes, red onions, mushrooms, bell peppers, carrots, avocados, oranges and cranberries add flavor and are full of nutrients. You will also need a bottle of your favorite salad dressing. Try making your own healthier version, preferably oil based, rather than heavier cream-based dressings. So that you have them ready to go, buy all these ingredients ahead of time.

Use the right containers

You will need a container for each day of the week. Look for something that’s airtight and you won’t have to worry about it leaking over your bag on the way to work. And think big. These salads are going to be your entire lunch, so you’ll need containers that can hold a lot of food. Make sure you have smaller, separate containers or bottles for the dressing.

Chop, divide and refrigerate

Once you have all the ingredients and the right containers, simply chop the ingredients and separate them into four parts. First the lettuce or spinach, then crunchy vegetables like carrots and bell peppers. Soft ingredients like avocado and other proteins go on top. And always keep the dressing separate until the moment you eat your salad. Once you have added all the ingredients, seal the containers and refrigerate.

It’s easy to just grab your salad in the morning if you have it packaged and ready to go. You’ll be less likely to choose something quick and unhealthy. When you are ready to eat lunch, shake the container to mix all the ingredients and distribute the dressing. Eating clean is easy when you plan ahead.