WeMet Martin

Fitness & Nutrition Coach Virtual Assistant

This is my new favorite salad to meal prep. I make it weekly! It is so delicious and easy to make. The recipe below makes 1 salad. I usually prep at least two at a time and put them in Tupperware in the fridge.


I like to make my own hummus to eliminate the additives and preservatives in store-bought hummus; although, you can totally buy your the hummus to put in the salad. I like to use either my curry hummus recipe or I have been using a basic hummus recipe and add harissa to it for some added spice. I make hummus every few weeks and freeze the portions for later use.

Pita Chips

Pita chips are super simple to make! I open up the pita to make two circles and cut them up into one inch squares. Throw those in the air fryer at 400 F for about five minutes or until you get a crispy, chip-like texture. I only use half a pita per salad, so a full pita will make two salads worth.


I like to use the Trader Joes stone ground pita bread


I found the best dressing at Trader Joes! It has clean ingredients and very minimal calories for a salad dressing, which is unheard of!


As you all know, I am an advocate of protein! I like to get around 30-40g of protein per main meal. I usually add chicken or a can of tuna to my salads. I cook a big batch of chicken in the beginning of the week for my salad meal prep. I will break this up with tuna in between days, to mix it up a bit; but, you can use any protein you like. Leftover protein from dinner the night before is always a good idea, or you can always meal prep any other protein of your choice to make it easier to add to your salad.

Some Protein Ideas:

– Chicken
– Can of Tuna
– Salmon
– Shrimp
– Ground Turkey
– Beef (sliced, chopped, ground)

– Lentils
– Quinoa
– Red Beans
– Tofu
– Tempeh

Make the Salad

Makes 1 Salad


2 cups of Arugula
2 cups of Romaine Lettuce chopped
1/3 cup Carrot shredded
1/3 cup Tomato chopped
1/3 cup Cucumber chopped (English or Persian cucumber)
1/4 cup Red Onion sliced
10 Kalamata Olives sliced
2 Tbsp Hummus
2 Tbsp Trader Joes Green Goddess Dressing
Pita Chips (1/2 pita)
Protein of your Choice

Let’s Make it!

Start by adding the arugula and romaine lettuce to a bowl or Tupperware. Add the shredded carrot, tomato, cucumber, red onion, and sliced Kalamata olives.

Cook the pita chips according to the instructions above. If prepping, bag the pita chips in two separate bags for two salads. If eating now, put half of the pita chips on the salad.

Add protein of your choice. As I mentioned before, I have baked chicken that I prep ahead of time in my fridge to add to my salads. Instead of chicken, I also like to add a can of tuna.

Add the hummus and dressing- if prepping, put both hummus and dressing in a Tupperware to put in your salad container. If you are eating now, add hummus and dressing to the salad.

Toss altogether and enjoy!

Salad Meal Prep

Without Protein
Calories: 255, Carbohydrate: 34 grams, Protein: 8 grams, Fat: 10 grams

Salad with 4.5oz Cooked Chicken
Calories: 468, Carbohydrate: 34 grams, Protein: 48 grams, Fat: 14 grams

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