Busy Weeks? One-day preparation, all-week Rainbow nutrient enjoyment

Why Meal Prep Changes Everything

When time is short, convenience often wins over nutrition. But relying on the same grab-and-go meals can lead to nutrient gaps, food boredom, and skipped meals altogether. Meal prep puts you back in control. Just a few hours once a week can:

• Save time in daily decision-making and cooking

• Reduce the stress of “what’s for lunch or dinner?”

• Ensure you’re getting a variety of nutrients

• Keep meals fresh, tasty, and interesting

And when it comes to prep-friendly meals, salads are a perfect option—nutrient-dense, versatile, and far from boring if done right.

The Golden Rule: Layer Smart, Stay Fresh

The biggest mistake in meal prepping salads? Ending up with soggy greens by midweek. The solution: use well-sealed containers or the trendy layered jar salad method:

1. Start with the dressing at the bottom.

2. Add firm veggies (carrots, cucumbers, bell peppers).

3. Layer proteins & grains (quinoa, lentils, chicken, or chickpeas).

4. Add softer ingredients (cheese, beans, corn).

5. Top with crunchy add-ins (nuts, seeds).

6. Finish with greens (spinach, kale, arugula, romaine).

When you’re ready to eat, just shake it out into a bowl, toss, and enjoy.

Eat the Rainbow: A Weekly Salad Blueprint 🌿

One of the simplest ways to boost both nutrition and variety is to “eat the rainbow.” Each color in fruits and veggies brings different vitamins, minerals, and antioxidants. Here’s how to plan yours:

Make It a Habit, Not a Hassle

Meal prepping doesn’t have to be perfect to be powerful. Start small—prep two or three salads next week and build from there. Soon, you’ll find the combinations you love and a rhythm that fits your lifestyle.

Healthy eating should never feel like a burden. With just a little planning, you can avoid the lunch rush, skip food boredom, and fuel your body with colorful, nutrient-rich meals that keep you energized all week long.