Salad Kit Upgrades: 49 Ways to Add Protein, Fiber, and Crunch (Like a Dietitian)
I’m 1 month postpartum and looking for all the shortcuts for eating healthy and balanced. Right now I like to think of my day as simple “checkmarks.” And honestly, this isn’t just a postpartum thing. This checkmark approach works for any busy adult who wants to eat well without overthinking it:
Protein
Fiber
Fruits + veggies
When I focus on those 3 things, everything else tends to fall into place.
One shortcut I lean on hard? Bagged salad kits such as Taylor Farms or Trader Joes. They’re fast, they’re already chopped, and they help me get veggies in without thinking.
But let’s be honest, some salad kits can be a little… limp. With a few quick upgrades, a basic kit turns into a balanced, filling, actually-satisfying meal.
I focus on 5 types of salad kit upgrades, but 2 are non-negotiable: protein + fiber. The other 3 are flexible based on what I have on hand (because, newborn life). If I get a few servings of veggies in that day, I call it a win.
The 2 non-negotiables: Protein + Fiber
Protein (pick 1–2) Beans, lentils, animal protein, animal products such as eggs, cheese, and yogurt (usually added to my dressing), tofu, tempeh, nuts and seeds.
See the list below for more protein add-in ideas.
Fiber (pick 1–2) Beans, lentils, nuts, seeds, flax meal, high fiber veggies such as peas, broccoli, avocado, and high fiber fruits such as apples, dates, oranges.
See the list below for more fiber add-in ideas.
49 ways to upgrade a salad kit (like a dietitian)
Protein + fiber wins (biggest payoff)
If I’m tired and want the biggest payoff, I start here. These pull double duty.
Add lentils (about ½ a can)
Add chickpeas (about ½ a can)
Add black beans (about ½ a can)
Add white beans (about ½ a can)
Add edamame (about ½–1 cup)
Add hemp hearts (2–3 tbsp)
Add nuts (about ¼ cup)
Add a seed mix (pepitas + sunflower, about ¼ cup)
Add tofu (about 4–6 oz)
Add tempeh (about 3–4 oz)
Protein upgrades
Add rotisserie chicken (about 3 oz)
Add leftover shredded chicken (about a palm-sized serving)
Add tinned fish (tuna, salmon, sardines — 1 tin/pouch)
Add hard-boiled eggs (2)
Add feta (about 2–3 tbsp)
Add goat cheese (about 1–2 tbsp)
Add parm (about 1–2 tbsp, especially good on Caesar kits)
Fiber upgrades
Add flax meal (1 tbsp, easy to stir into dressing)
Add avocado (¼–½)
Add peas (about ½ cup; frozen peas are the easiest)
Add a grain (noodles/rice/quinoa/barley — ½–1 cup)
Add olives (2–3 tbsp)
Add capers (1 tbsp)
Add hot sauce (a few shakes)
Add roasted red peppers (¼ cup)
Add sun-dried tomatoes (2 tbsp)
Go beyond the bowl
Then there is the thought of making your salad into something new like adding it to a wrap, spooning it over tacos, or taking a bag that is about to “go bad” and sautéing those veggies into a stir fry.
Just more ways to use that bag of salad if you are tired of bowlin’ it.
My Favorite Salad Kit Upgrades
1) Mediterranean Salad Bowl
In a big bowl, add the salad kit + ½ can lentils, marinated artichokes, feta, kalamata olives, and cucumbers and/or cherry tomatoes. In a small bowl, whisk ½ the dressing packet with 2 tbsp Greek yogurt + 1 tbsp red wine vinegar(optional: 1 tsp olive oil), then pour over the salad and toss.
2) Southwest Salad Bowl
Add the salad kit to a bowl with ¾ cup cooked quinoa, ¼ cup corn, and ¼ cup black beans. In a small bowl, mix ½ the dressing packet with 1 tsp olive oil + 1–2 tsp lime juice + a few shakes of hot sauce (preferably something smokey), then toss everything together.
3) Sweet Kale + Crispy Chicken Bowl (Pictured above)
In a bowl, combine the sweet kale salad kit with chopped apple + pepitas. Stir together ½ the dressing packet + 2 tbsp Greek yogurt + 2 tsp apple cider vinegar, toss with the salad, then top with air fried breaded chicken.
Make it a wrap: Option to pile it into a tortilla for a delicious grab and go meal.
Postpartum life can feel like a loop of feeding, snacks, hydration (so much hydration), and trying to function on very little sleep. On top of that, protein needs are often higher, especially if you’re healing and breastfeeding.
Protein powder has been one of the simplest ways for me to get more protein in without feeling like I’m eating meat all day. Most days I want something quick that tastes good and actually feels doable. Whether it’s a snack, a mini-meal, or a little “dessert moment” that still supports my recovery.
I personally prefer whey protein powder for taste and texture, and I love that it’s quick, portable protein when appetite is low and time is nonexistent. Most scoops add about 20–30g protein depending on the brand. And if dairy isn’t your thing, there are plenty of great plant-based options too.
1) Protein + Fruit Smoothie
This is my go-to when I need something fast that feels like a real snack (or mini-meal).
Smoothie base:
Milk (regular or high-protein/ultra-filtered)
Kefir (optional, but I love it for extra protein + probiotics)
Protein powder (flavor varies)
Then add: fruit + optional add-ins (flax, nut butter, cocoa, spices, etc.)
Smoothie tip (less clumpy + less foamy): Add milk to the blender first, then blend everything except the protein powder until smooth. Add protein powder last and blend just a few seconds to combine, this helps limit foaminess.
Honestly, I’ve been loving Oats Overnight postpartum. The flavors are great, and it’s one of the easiest ways to grab a balanced meal when I’m running on very little sleep.
How I make mine:
1 Oats Overnight packet
10 oz high-protein milk (I use ultra-filtered 2% most days)
2–3 dates, chopped (for natural sweetness)
1 tbsp chia seeds (for fiber + staying power)
This gives me a quick meal with protein + fiber, and it feels genuinely satisfying.
Pro tip (no clumps): Add the liquid first, then the packet, then any add-ins. Shake really well and let it sit long enough to fully soften (usually 3-4 hours).
Affiliate note: If you want to try Oats Overnight, you can use my link/code to get $20 off your first order(affiliate link, at no extra cost to you, I earn a commission).
3) Protein-Supplemented Yogurt Parfait
This is one of my easiest postpartum wins for breakfast, snacks, and even dessert. I mix ½–1 scoop protein powder into 1 cup Greek yogurt or skyr (vanilla or chocolate depending on what I’m topping it with).
Breakfast/snack parfait idea:
Greek yogurt or skyr + vanilla or chocolate protein powder
Granola (homemade or store-bought)
Fruit (berries, sliced banana, cherries, whatever you have)
Dessert parfait idea:
Protein-enhanced yogurt
Drizzle of melted dark chocolate
Pinch of flaky sea salt
Pro tip (no clumps): Mix the powder and yogurt with a splash of milk first to help make a smooth consistency. I like to use heavy cream for a splash of decadence.
4) Collagen Hot Chocolate
This is my favorite afternoon drink right now, cozy, satisfying, and an easy way to sneak in more fluids (while also scratching the chocolate itch).
How I make it:
1 serving chocolate collagen powder
Hot protein-fortified milk (or regular milk)
1 tbsp hot chocolate mix
Pinch of salt
I’ll drink it as-is, or top it with whipped cream or a marshmallow if I want it to feel extra special (aka most days).
I’ll drink it as-is, or top it with whipped cream or a marshmallow if I want it to feel extra special (aka most days). More on this recipe here!
Collagen note: Collagen isn’t a complete protein and it’s lower in leucine, so I think of it as a helpful supplement, not a replacement for whey, soy, or pea protein.
A Little Postpartum Reality (And Why Protein Powder Helps Me)
I’m in the thick of postpartum life right now and, honestly, I feel like a zombie. Most of my energy is going to caring for my baby. I’m sleep deprived, I can’t walk for more than a few minutes at a time (thank you, 4th degree tear), and my appetite has totally plummeted.
That’s why protein powder has been such a helpful tool for me. Between wound healing and (if you’re breastfeeding) the demands of milk production, protein needs can be higher, and when eating feels hard, I need options that are quick and realistic.
That is why, these four methods of protein supplementation have been my go-tos during this season.
How To Choose A Protein Powder (Quick RD Checklist)
When you’re choosing a protein powder postpartum, here’s what I recommend looking for:
Third-party testing: Look for certifications like NSF Certified for Sport, Informed Choice, or USP (when available). Bonus points if the brand is transparent and shares testing info.
Protein type that works for you:
Whey tends to mix well and tastes great (my preference).
Plant-based options (pea/soy blends are common) are great if you avoid dairy—just expect slightly different texture/flavor.
Added sugars + flavoring: Check the label and pick something you’ll actually enjoy and use consistently.
Ingredients that agree with your gut: Postpartum digestion can be sensitive, if something makes you feel off, try a different brand or type.
Meal Prep Like a Dietitian: Foods That Stay Fresh and Flavorful All Week
The Big Picture: Think Building blocks, not leftovers
The best meal prep foods store well, reheat easily, and stay fresh throughout the week. A mix of grains, veggies, protein, dressings, fruit, and snacks makes it easy to build balanced meals with variety.
When you prep with flexibility in mind, you can mix and match ingredients instead of eating the same meal on repeat.
My Plant-Focused Bowl Formula (No recipe needed!)
Whether you eat plant-based, pescatarian, or flexitarian like me, this formula works for everyone. Think of it as a flexible framework you can mix and match all week long.
The Formula: Base + Protein + Veggie + Sauce + Add-On
Pasta Bowl: protein pasta, burrata, peas, sliced cherry tomatoes, basil pesto, parmesan cheese, toasted nuts (walnuts, almonds, or pine nuts)
You can use this same formula for sandwiches and wraps too!
Sandwich Example: bagel or sourdough, smoked salmon mixed with cream cheese, sliced cucumbers and red onion, drizzle of olive oil, capers
The Best Types of Foods to Prep Ahead (and How to Use Them All Week)
Base: Grains, Potatoes, Pastas, and More
Your base is the foundation of any balanced meal, it’s what brings everything together.
Think of it as the canvas for your proteins, veggies, and sauces. Choose hearty, fiber-rich options that hold up well throughout the week and make it easy to mix and match flavors.
Grains: Rice, quinoa, farro, bulgur, barley, couscous, or wild rice blends Pastas: Protein pasta, whole wheat, chickpea, or lentil pasta, great for hot dishes or cold pasta salads Oats: Perfect for overnight oats, breakfast bakes, or snack bites Potatoes: Sweet, baby, or white potatoes (roasted, mashed, or air-fried) Salads: Kale, cabbage, spinach, romaine, arugula, or mixed greens, use as a base for grain bowls or wraps Bread: Sourdough, whole grain, pita, flatbread, or gluten-free options for sandwiches and toasts
RD Tip: Cook extra grains or potatoes early in the week. They’re easy to reheat and make fast, balanced meals when paired with prepped veggies and proteins.
Proteins
This section breaks down protein options by eating style so you can choose what fits your preferences.
Whether you eat vegan, vegetarian, pescatarian, or include some animal proteins, each category offers nutritious, prep-friendly ways to build balanced meals.
Vegetarian Options: Yogurt, Cottage Cheese and Other Cheeses, Eggs
Pescatarian: Salmon, Tuna, Shrimp, White Fish, Shellfish
Flexitarian: Chicken & Turkey – Versatile and easy to cook in bulk. I prefer to use these protein items more sparingly.
Beef, Pork, Lamb – I use these protein items even more sparingly than chicken and turkey just based on my personalized Flexitarian Lifestyle.
Veggies (and Fruit): Fresh, Frozen, Dried, or Canned
There are endless ways to add color, texture, and nutrition to your meals. Mix and match what’s in season with pantry staples like frozen or canned produce to keep meal prep simple, affordable, and flavorful all year long.
Veggies: Bell peppers, carrots, broccoli, cauliflower, leafy greens (kale, spinach, cabbage), squash, zucchini, green beans, Brussels sprouts, cucumbers, mushrooms, onions, sweet potatoes, and beets
Fruit: Berries, apples, pears, citrus (oranges, grapefruit, mandarins), bananas, grapes, melons, pineapple, kiwi, mango, and stone fruit like peaches, nectarines, cherries, and plums
Best to Use Fresh the Day Of: Some produce just doesn’t store well once cut or cooked.
Leafy greens like spinach or romaine wilt quickly if dressed — keep dressing separate.
Avocados and bananas brown easily once sliced.
Tomatoes can get watery when stored with other ingredients.
Fresh herbs (like basil or cilantro) lose flavor after a few days — add them right before serving.
Berries and stone fruits can get mushy; prep just before eating for best texture.
Sauces
Homemade dressings add flavor without extra prep during the week.
Sometimes it’s the smallest details that make a dish feel special. A squeeze of lemon, a drizzle of olive oil, or a sprinkle of herbs can instantly transform a simple meal into something vibrant and satisfying.
These finishing touches add flavor, texture, and personality. The little extras that keep your meal prep from feeling repetitive and make every bowl or plate feel fresh again.
Add-Ons: Capers, cheeses, fresh herbs (parsley, cilantro, basil), nuts, seeds, olive oil, yogurt or sour cream, citrus zest, hot sauce, red pepper flakes, salsa, pesto, pickled veggies, or even a sprinkle of flaky salt.
RD Tip: Keep a few go-to add-ons prepped and ready, such as chopped herbs, toasted nuts, or a jar of pickled onions. This will instantly elevate your weekday meals.
Storage Suggestions
I have an entire article dedicated to the storage of your ingredients and prepped foods.
Article coming Nov 1st 2025.
Meal Prep is About Flexibility, Not Perfection
If you take anything away from this article, remember that healthy eating is not about perfection; it’s about being flexible! Start where you are and build from there. It’s about the journey, not the destination.
Just starting out and don’t know where to start? You don’t need to prep for an entire week to see progress, just start small with one of these goals.
Add One Extra Veggie to Every Meal for 7 Days
Keep frozen veggies or pre-cut produce on hand to make this goal easy and visual.
Set a 1-Hour Meal Prep Window Each Week
Choose a time that fits your routine (like Sunday afternoon or Monday evening). Set a timer, turn on your favorite podcast or listen to an hour of audiobook, and see how much you can prep in that one focused hour.
Batch-Cook One Grain and One Protein Every Sunday
For example, cook a pot of quinoa and bake a sheet pan of tofu or chicken. This gives you instant building blocks for mix-and-match meals.
Plan 1 Dinner in Advance This Week
Pick one night to plan ahead for, write your grocery list, and prep what you can. Once that feels easy, add a second night.
Have another goal in mind? I would love to hear about it in the comments or shoot me an email!
Email: sarahharper@addybean.com
Ready To Start? Download my free Meal Prep Template
Want a little extra guidance? I made a free one-page template to help you plan, prep, and store your meals with confidence.
Meal prepping can feel overwhelming at first, but breaking it into simple steps makes the process so much easier.
In this article, I’ll walk you through the exact steps I follow, from planning meals to prepping ingredients, so you can find a routine that works for you.
Plan Your Meals: Choose recipes for the week, including breakfast, lunch, and dinner. Keep meals balanced with protein, veggies, and grains.
Make a Grocery List: Write down everything you need to avoid impulse purchases and stay on budget.
Grocery Shopping: Stick to whole, fresh ingredients to get the most nutrition. In my article about what foods work best for meal prepping, I discuss foods that you can shop for!
Once I’ve planned, checked what I already have, and picked up the rest at the store, I’m ready to start prepping.
The Actual Prep
Now that you have a plan, it’s time to prep. There are 4 different types of meal prepping.
Meal prepping isn’t a one-size-fits-all approach. There are four main methods, and you can mix and match based on your schedule, cooking preferences, and how much variety you want.
Ingredient Prep (Mix and Match Method): This method is perfect if you like variety and don’t want to eat the same thing every day. Prep and cook ingredients separately so they can be combined into different meals throughout the week.
Freezer Meal Prep: Prepare full meals or components in advance and store them in the freezer for later.
Batch Cooking: Best when you want no-fuss grab and go meals. Cook a large batch of a single meal to eat throughout the week.
Hybrid Meal Prep (How I Meal Prep!): A combination of different methods, allowing flexibility while still making homemade food in advance.
Most importantly, Stay Flexible
Swap meals or adjust portions as needed so you don’t get bored. Want to read more about these 4 main meal prepping methods? Check out my article on How to Make Meal Prepping Sustainable for YOU.
Your Stress-Free Meal Prep Routine Starts Here
Meal prepping doesn’t have to be complicated. With a little planning, you’ll set yourself up for stress-free, healthy meals all week long. Keep this a sustainable process for yourself by allowing yourself the flexibility to get takeout on nights when you just can’t, or if you feel like cooking something, go for it!
I have been meal prepping and planning for so long; I know which meals I will want to eat as leftovers. Sometimes, you make something and you just don’t want to eat it again, and that’s okay. So, think about foods that will bring you joy. Take note of those items and consider them when you are prepping and planning meals.
Allow yourself to change what works for you. I like my meal prepping routine, but maybe something else works better for you, like a meal planning binder or worksheet.
Meal prepping is about making your life easier, not harder. Find the method, or mix of methods, that brings you joy and fits your routine. That’s how you’ll stick with it long term.
Sarah Harper, MS, RD, is a registered dietitian and flexitarian food blogger at The Addy Bean. She shares practical meal prep strategies and simple, delicious recipes to help you cook smarter, eat healthier, and enjoy food without the stress.
Ever feel overwhelmed by the concept of healthy eating? Cooking, grocery runs, and getting a healthy meal on the table on a busy weeknight can seem daunting. That is where meal planning and meal prepping come in.
These methods don’t have to be elaborate; meal planning can be as simple as deciding what to eat the day before. Meal prepping can be as simple as making a few ingredients in advance, such as baked chicken, sautéed veggies, or cooked grains, for quick, easy-to-clean-up meals.
Before we dive into it, here is my free Meal Planning Template Just For You!
So, a little more on what’s the difference between meal prepping and meal planning? Many people confuse meal prepping with meal planning, but they’re different.
Meal Planning
Meal Planning, at its core, is figuring out what you will eat, when you will eat it, and what you need to buy. You could use many tools to help you with meal planning like a grocery list, a calendar, or a handout. This process could take as little as 5 minutes out of your day for more streamlined and less stressful meals later in the week.
I’ve partnered with Pea’s and Hoppiness to help with meal planning! Peas and Hoppiness is a meal planning app that takes the stress out of answering “What’s for dinner?” This app creates customizable meal plans, organized grocery lists, and flexible options that fit your lifestyle.
Whereas meal planning is about deciding what you’ll eat and making a grocery list, meal prepping takes it a step further by turning that plan into cooked, chopped, and portioned meals ready to go. Together, they form the foundation of a mindful, healthy eating lifestyle.
You can meal plan without meal prepping, but doing both makes eating well much easier! A little planning can make meal prepping go a lot smoother, and it’s essential to building a balanced diet for your week!
Does Meal Prepping Feel Overwhelming? Keep Things Simple
Meal planning doesn’t have to be a full month or week-long schedule. I like to meal plan just 1-3 days in advance. My tastes change so often, and I like to shop at the market more frequently and purchase a lot based on what’s on sale or what’s in season.
Moreover, a lot of what I cook depends on what I’ve discovered at the store, combined with some staple ingredients I like to have on hand like protein pasta, grains, potatoes, beans, tofu, etc.
Here are some great meal-prepping recipes you will love
How to Meal Prep for a Healthy Diet (Beginner’s Guide)
Meal prepping saves time, money, and helps ensure a balanced, healthier diet.
But, eating a well-balanced diet doesn’t have to mean cooking from scratch every single day. And it doesn’t mean omitting all processed foods.
Meal prepping is a tool you can use to make healthy eating more acheivable for every day life! Meal Prepping makes it easier to enjoy healthy, home-cooked meals without spending hours in the kitchen during the week. Whether you’re looking to save time, reduce food waste, or stick to a budget, having a plan in place helps you stay on track.
Most importantly, meal prepping doesn’t have to mean rigidly planning every bite, and it doesn’t mean eating the same boring meal all week, or cooking for hours every Sunday. There are different ways to approach it, and you can find a method that works for your lifestyle.
Before We Get Into It Here is a Free Meal Planning Template Just For You!
Meal Prepping is a Tool, Not a Rule
Meal prepping is a tool to simplify eating well, not a strict rule. As a plant frward dietitian, you know I am not big in the strict rules when it comes to eating healthy and living happy!
Some weeks I plan out the entire week, while others I only plan say Monday and Tuesday’s meals and prep them on Sunday, then the rest of the week I might stick to just easy meals with ingredients I have on hand, i.e. high fiber tortillas, potatoes, tofu, beans, veggies, broths, sauces, chicken, etc.
I might have to do a little planning; usually, the night before, I have an idea of what I’m going to eat the next day, e.g., overnight oats for breakfast, a grain bowl for lunch, and a sheet pan meal with baked fish for dinner. Then I know I need to take the fish out of the freezer so it will be thawed out in the fridge for the next day.
Every week is different and changes based on what I have going on in my life that week. My typical week is usually a little meal planning and prepping followed by lots of quick and easy meals that can be made in under 45min. And the key for those meals is to make sure I have my quick meal staples on hand. Pantry Staples For You To Keep On Hand
You don’t have to prep every meal in advance. Sometimes it’s nice to cook fresh when a meal takes less than 30 minutes. There’s no one-size-fits-all approach to meal prep. That’s why I use a hybrid method and adjust my strategy based on my schedule and energy levels.
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