Thunder and lightning salad meal prep

Thunder and Lightning Salad Meal Prep

Yield: 6 salads for 2 people (12 total salads).

This will be 6 days worth of salads for 2 people, you can half it if you just want to do one person, or do more if you need more.

One week of delicious, fresh, salads!

Ingredients

• 12 1L mason jars or large reusable containers 

• 1 mixed green bins from Costco (454g) (you can use spring mix, spinach, etc)

• 1 big Costco bag of spinach

• 2 bags of twin pack of sweet kale mix from Costco (2 x 397g), total is about 800g

• 3 cucumbers, chopped

• 12 small tomatoes, diced 

• Shredded cheddar cheese (small handful for each salad) (or whatever kind you like) 

• Avocados (1 avocado per 4 salads)

• Fresh herbs (dill, cilantro, mint, etc.)

• Chopped and cooked chicken breasts with spices (we use one Costco package for the two of us for the week, it’s about 8 chicken breasts)

• Salad dressing (homemade, usually the creamy yogurt one)

Creamy Balsamic Lemon Yogurt Dressing (blend smooth):

• 2 1/4 cups+ (360 g) 0% plain Greek yogurt

• 1 cup balsamic vinegar

• 1 cup lemon juice 

• 3 tsp+ Dijon mustard

• 1 tsp+ chili flakes (optional)

• 1 tsp salt (adjust to taste)

• 3/4 tsp black pepper

• oregano, Italian spice, parsley or any spices you’d like to your taste

Olive Oil and Balsamic Dressing:

• We make ours in a protein shaker bottle

• Fill the bottle about ⅓ full with olive oil, then fill the rest with balsamic vinegar

• Add spices to taste (we use dry mustard, oregano, salt, pepper)

Italian Dressing 

• ½ cup white wine vinegar

• ½ cup Dijon mustard

• 1-2 teaspoons maple syrup

• 3 small garlic cloves, grated (about 3/4 teaspoon) or 1/2 teaspoon garlic powder

• 1 1/2 teaspoon each dried oregano, dried thyme, and dried basil

• 3/4 teaspoon kosher salt

• 1 cup olive oil

Chicken:

• Take about 8 chicken breasts and chop them up as small as you like

• Cook the chicken with a bit of olive oil in a big wok, with whatever spices you like (we use a combination of cajun, chilli powder, oregano, garlic powder, and salt)

• Store this in the fridge for a week in order to use with your salads all week (or portion it out into about 1 cup containers)

Instructions: 

• Arrange your salad containers in a row (do sections of 6 if you are doing 12 total)

• Chop your cucumbers and use half a cucumber for every 2 jars/containers 

• Chop your tomatoes, use 1 per salad

• Put your dressing in at the bottom

• Take 1 of the 4 bags of slaw and portion it evenly between 3 containers, repeat until you are done all 12

• Add a handful of shredded cheese on top

• Take the mixed green bin and spinach bag and portion them evenly between the 12 containers

• Use put ¼ of an avocado in each salad, add as they ripen through the week - or if they are all ripe, you can add them all now (they stay fresh)

• Add in whatever fresh herbs you’d like

• Portion your chicken into containers so you can heat it up before adding to your salad each day (we do about a cup per salad) 

• We dump our salad jar into a family sized bowl, mix it up, and add the heated chicken on top before eating