How To Maintain Salads From Getting Soggy All Week

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/how-to-keep-salads-from-getting-soggy-all-week-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="How to Keep Salads from Getting Soggy All Week | MyFitnessPal" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/how-to-keep-salads-from-getting-soggy-all-week-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/how-to-keep-salads-from-getting-soggy-all-week-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/how-to-keep-salads-from-getting-soggy-all-week-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/how-to-keep-salads-from-getting-soggy-all-week.jpg 1425w" sizes="(max-width: 800px) 100vw, 800px" /> Prepared for a motive to like salads much more? Analysis reveals consuming a small salad earlier than their meal not solely elevated their vegetable intakes by 23%, but in addition diminished their whole calorie intakes by 11% for the day (1).

Plus, salads are full of filling fiber and good-for-you antioxidants and may simply assist you to meet your macros.

So, these are a number of the greatest issues about salads. However one of many worst? Watching your stunning crisp veggies flip wilted and soggy earlier than you get round to consuming them.

We’ve all been there—however it doesn’t need to be that method.

Meal planner is right here! Construct a customized meal plan round your calorie and macro targets at this time. strive meal planner

Salads that keep crisp begin with sensible meal planning. My shoppers who've efficiently met their targets make meal prep a daily a part of their routine. That features a few easy salads every week.

Having salads deliberate out and prepped forward of time makes it method simpler to eat extra veggies with out spending hours of their kitchen daily!

Learn on for my dietitian-approved suggestions that can assist cease salads from getting soggy all week.

Concerning the Specialists

Brookell White, MS, RD is a Meals Information Curator at MyFitnessPal. She earned her bachelors and masters at San Diego State College and accomplished her dietetic internship at Sodexo. Her areas of focus embrace metabolism, intestine well being, weight problems and weight administration.

Elizabeth Shaw, MS, RDN, CPT is a vitamin professional, four-time cookbook writer and early vitamin pioneer within the subject of fertility vitamin. She is the president and proprietor of the USA-based vitamin communications and consulting agency Shaw Easy Swaps.

Why Do Salads Get Soggy?

Ever opened your lunch and located a tragic, soggy salad staring again at you? Right here’s why that occurs—and easy methods to cease it:

An excessive amount of moisture. Sure salad elements—like tender lettuces, cucumbers, and tomatoes—are full of water. That’s nice for hydration and low-calorie crunch, however not so nice for staying crisp as soon as prepped.

Poor storage habits. Washing your greens is a should, however storing them whereas nonetheless damp is a quick observe to wilted leaves. Take the time to rinse, dry totally, and retailer your elements correctly to maintain them recent all week lengthy.

9 Tricks to Maintain Salads Recent

Uninterested in soggy lettuce? Strive my prep suggestions to assist your salads keep crisp, scrumptious, and able to eat all week lengthy.

Use a salad spinner. Water is the enemy of crunch. A fast spin retains greens dry and recent longer. Rinse, spin, and pat dry. Even a little bit leftover water can result in limp veggies.

Retailer elements in separate glass containers (3). Clear containers assist you to see—and keep in mind—your prepped elements. Hermetic lids assist forestall spoilage.

Line with paper towels. Pop one into your container to soak up moisture and prolong the lifetime of your greens.

Examine earlier than you prep. Begin with recent, crisp produce. Toss something wilted to keep away from ruining the entire batch.

Layer your elements. Add meals like tomatoes or cucumbers with a excessive moisture content material to the underside of your container and drier elements, like beans or lettuce, on prime.

Maintain dressing on the aspect. Gown your salad simply earlier than consuming. (Until it’s kale or grain-based. These heartier elements profit from absorbing the flavour.)

Tear delicate greens. Chop hearty veggies like carrots to your coronary heart’s content material, however tender leaves like butter lettuce needs to be ripped by hand.

Don’t overpack containers. Give your elements a little bit respiratory room to assist them keep crisp.

Add crunchy toppings final. Retailer croutons, seeds, and nuts individually to maintain their texture excellent.

Salad Elements That Keep Recent All Week

Selecting the best elements is half the battle in the case of salads that keep crisp from Monday to Friday.

Dietitians, together with MyFitnessPal’s Brookell White, MS RDN, advocate stocking up on the next for salads that go the gap:

Cabbage

Kale

Roasted root greens (like carrots and candy potatoes)

Broccoli

Bell Peppers

Cherry Tomatoes (saved complete)

Snap Peas

Cooked grains (like bulgur, couscous, or quinoa)

Chickpeas or lentils

Steadily Requested Questions (FAQs)

How lengthy can I maintain a meal-prepped salad within the fridge? Meal-prepped salads will final between 3 to five days within the fridge relying on the elements (4, 5). For retailer purchased, premade salads, consult with the best-by date on the salad.

Can I pre-mix a grain salad? Sure, you may, however keep away from placing meals that lose their texture shortly when tossed with a dressing, like arugula, till you’re able to eat it. And, make sure you save a little bit additional dressing on reserve since dense grains have a tendency to soak up the dressing throughout storage.

What’s the easiest way to retailer salad dressing? Home made salad dressings needs to be saved in an hermetic container that's tightly sealed. A mason jar works effectively, permitting you to simply reshake the dressing earlier than you drizzle on prime of your salads.

How do I maintain lettuce recent and crisp after washing? Run your lettuce via a salad spinner, then pat it dry with clear paper towels. (No salad spinner? Simply shake off the water and pat it dry.) Place the lettuce between two dry paper towels earlier than sealing shut and storing in a reusable bag or hermetic container within the produce drawer of your fridge (4).

The Backside Line

Salads make a wonderful car so as to add extra produce to your every day eating regimen. Plus, they will simply be meal prepped forward of time to save lots of your sanity.

The important thing right here is to pick out your elements correctly and retailer your salads correctly. Select sturdy greens (like kale) and hearty complete grains (like bulgur), to prep a hearty salad that can nonetheless be crisp and recent while you’re able to eat. A win-win selection of gasoline for all!