7 salads, 25g+ protein each, no protein powder
Seven days, seven salads that never feel like the same bowl twice — a no-cook lunch, a five-minute pantry dinner, a seared halloumi plate warm enough to forget it’s a salad at all. Every recipe clears 25 grams of protein per serving by pairing a real protein anchor with a second source: cottage cheese, feta, quinoa, a second cut of meat. No protein powder anywhere.
This is a plan you can follow exactly as written. If you’d rather swap a night out, or build a different week entirely from the full 15-salad collection, use the free Weekly Meal Planner to customize it yourself.
The Week at a Glance
| Day | Recipe | Protein* | Calories* | Format |
| Monday | Chickpea & Cottage Cheese Salad | ~28g | ~450 | No cook at all |
| Tuesday | Rotisserie Chicken Caesar | ~40g | ~420 | Fastest, highest protein |
| Wednesday | Lentil, Feta & Herb Salad | ~28g | ~460 | Vegetarian, high fiber |
| Thursday | Steak & Blue Cheese Salad | ~42g | ~520 | Most protein overall |
| Friday | Black Bean & Pepita Taco Salad | ~28g | ~450 | Vegetarian, big flavor |
| Saturday | Halloumi & Chickpea Salad | ~29g | ~520 | Warm, vegetarian comfort food |
| Sunday | Chicken & Quinoa Jar Salad | ~36g | ~530 | Meal prep, sets up next week |
* Preliminary estimates based on standard ingredient weights and stated yields, pending independent verification. See the full comparison table on the pillar page for the same figures in context.
Why This Order
Monday to Wednesday stay low-effort on purpose — a no-cook bowl, a 12-minute rotisserie-chicken caesar, and a lentil salad you can dress while it’s still warm from the pot.
Thursday is the highest-protein night of the week: Steak & Blue Cheese Salad is the single highest-protein recipe in the entire pillar, and it’s worth the extra searing and resting time midweek.
Friday and Saturday lean into flavor without dropping the protein standard — a taco-style black bean salad, then a warm seared halloumi plate that works as well for guests as it does solo.
Sunday closes the loop with Chicken & Quinoa Jar Salad, the most complete meal-prep option in the collection — layer it Sunday and it holds four days, carrying you into the start of the week you’re planning next.
Make It Your Own
This plan mixes no-cook, low-carb, vegetarian and meal-prep salads specifically so no two days feel the same. If a day doesn’t fit your week — say Thursday’s steak isn’t for you, or you want every day vegetarian — swap it for anything from the full 15-salad collection, including Smoked Salmon & Avocado Salad, Edamame & Crispy Tofu Salad, or the dedicated High Protein Salad With Chicken — every recipe in the pillar holds to the same 25g+ protein standard.
Want to personalize this plan? Build your own Weekly Meal Planner — swap any day, mix recipes from different collections, and see your whole week in one place.
Frequently Asked Questions
Do any of these salads need to be made fresh, or can I prep ahead?
Only Sunday’s Chicken & Quinoa Jar Salad is built specifically for meal prep — it keeps 4 days with the dressing at the bottom of the jar. The other six are best made the day you eat them, though the cooked components (lentils, chickpeas, quinoa) can be prepped a day ahead and assembled fresh.
Which day has the most protein?
Thursday’s Steak & Blue Cheese Salad, at about 42g — the highest of any recipe in the full 15-salad pillar, not just this week’s selection.
Are any of these vegetarian?
Wednesday, Friday and Saturday are all vegetarian — Lentil, Feta & Herb Salad, Black Bean & Pepita Taco Salad and Halloumi & Chickpea Salad.
Can I make this week fully vegetarian instead?
Yes — swap Tuesday and Thursday for two more vegetarian options from the pillar, such as Edamame & Crispy Tofu Salad or Curried Chickpea & Egg Salad, and Monday and Sunday already qualify as-is.
What if I want a lighter, lower-calorie week instead?
Swap Thursday’s steak and Saturday’s halloumi, the two highest-calorie days here, for lighter options from the pillar such as Shrimp & Avocado Salad or Egg Salad Lettuce Cups, both under 400 calories.
More From the Salad Collection
See the full High Protein Salad Recipes pillar for all 15 salads, or the dedicated High Protein Salad With Chicken recipe. Or build your own week with the Weekly Meal Planner.
