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Healthy High-Protein Meal-Prep Salad – Nutritious, Filling, and Perfect for Busy Days

Meal-prepping doesn’t have to be boring, and this Healthy High-Protein Meal-Prep Salad proves it. Packed with lentils, kamut, kale, red cabbage, and crunchy seeds, this salad delivers a powerhouse of nutrients, plant-based protein, and fiber to keep you full and energized. The creamy tahini-balsamic dressing ties everything together with a tangy, nutty, and slightly sweet flavor. Perfect for lunchboxes, quick dinners, or weekly meal prep, this salad stores beautifully and tastes even better as the flavors meld.
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings: 6 portions
Ingredients Equipment Method Notes

Ingredients
  

Protein & Seeds
  • 2 tbsp hemp hearts
  • ⅓ cup pumpkin seeds raw, or toasted for extra crunch
Grains & Legumes
  • 1 cup French lentils rinsed
  • 1 cup kamut rinsed
Vegetables & Greens
  • 1 medium bunch kale chopped (stems removed)
  • ½ medium red cabbage shredded
  • 4 green onions thinly sliced (green and white parts)
  • 3 garlic cloves minced
Dressing
  • ½ cup tahini
  • 3 tbsp balsamic vinegar
  • 2 tsp Dijon mustard
  • Juice of 2 lemons
  • 2 tsp maple syrup
  • 6 tbsp water adjust for consistency
  • 1 tsp garlic powder
  • 2 tsp dried herbs such as oregano, basil, thyme
  • 1 ½ tbsp capers
  • 1 drizzle extra-virgin olive oil
  • Salt & pepper to taste
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Equipment

  • Medium saucepan (for lentils and kamut)
  • Large salad bowl
  • Sharp knife and cutting board
  • Measuring cups and spoons
  • Whisk or blender (for dressing)
  • Airtight containers (for meal prep)

Method
 

Step 1: In a saucepan, cook lentils in salted water for 20–25 minutes until tender but not mushy. Drain and let cool.
    Step 2: In another saucepan, cook kamut according to package instructions (usually simmer for 35–45 minutes until chewy). Drain and cool.
      Step 3: Meanwhile, prepare the vegetables: chop kale, shred cabbage, slice green onions, and mince garlic.
        Step 4: In a large bowl, massage the chopped kale with a drizzle of olive oil and a pinch of salt for 1–2 minutes until softened.
          Step 5: Add cooled lentils, kamut, red cabbage, green onions, garlic, hemp hearts, and pumpkin seeds to the kale. Toss well.
            Step 6 (Dressing): In a small bowl or blender, whisk together tahini, balsamic vinegar, Dijon mustard, lemon juice, maple syrup, garlic powder, dried herbs, capers, water, salt, and pepper. Blend until smooth and creamy. Adjust water as needed for consistency.
              Step 7: Pour the dressing over the salad and toss until evenly coated.
                Step 8: Divide into meal-prep containers or serve immediately.

                  Notes

                  🧊 Storage & Reheating
                  Refrigerator: Store in airtight containers for up to 5 days.
                  Freezer: Not recommended (fresh veggies lose texture).
                  Reheating: Best enjoyed cold or at room temperature.
                  🥄 Variations
                  Gluten-Free: Replace kamut with quinoa, rice, or millet.
                  Extra Protein: Add grilled chicken, tofu, or chickpeas.
                  Nutty Boost: Add almonds or cashews for crunch.
                  Spicy Twist: Stir chili flakes or hot sauce into the dressing.
                  Fresh Herbs: Add parsley, cilantro, or dill for brightness.
                  ❓ 10 FAQs
                  1. What makes this salad high in protein?
                  Lentils, kamut, hemp hearts, pumpkin seeds, and tahini all contribute protein.
                  2. Can I swap kamut for another grain?
                  Yes, quinoa, farro, or brown rice are great substitutes.
                  3. Do I have to massage the kale?
                  Yes, it softens the leaves and makes them easier to digest.
                  4. Can I use canned lentils?
                  Yes, just rinse and drain before adding.
                  5. Is this recipe vegan?
                  Yes, it’s 100% plant-based.
                  6. Can I prep the dressing ahead?
                  Yes, store it in a jar for up to 5 days and shake before using.
                  7. Can I use green cabbage instead of red?
                  Yes, though red cabbage adds color and extra antioxidants.
                  8. How can I make it creamier?
                  Add more tahini or a spoonful of Greek yogurt (if not vegan).
                  9. What’s the best way to toast pumpkin seeds?
                  Cook in a dry skillet over medium heat for 3–4 minutes until fragrant.
                  10. Can I serve this warm?
                  Yes, serve freshly cooked lentils and grains warm for a cozy version.
                  🏁 Conclusion
                  This Healthy High-Protein Meal-Prep Salad is hearty, nutritious, and designed to keep you fueled throughout the week. With a base of lentils, kamut, kale, and red cabbage, and topped with a tangy tahini dressing, it’s a satisfying salad that never feels boring. Perfect for lunches, quick dinners, or meal prep, it’s a recipe you’ll return to again and again.