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High-Protein Salmon Meal Prep Bowls - Easy, Fresh, and Satisfying

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Salmon: 4 skin-on fillets (about 5–6 oz each), or one large side cut into portions
  • Grain base: 2 cups cooked brown rice, quinoa, or farro (about 1 cup dry uncooked)
  • Veggies: 2 cups broccoli florets, 1 large bell pepper (sliced), 1 cup cherry tomatoes (halved), 1 small red onion (sliced)
  • Healthy fat: 1 avocado (sliced or cubed, optional for day-of serving)
  • Seasoning for salmon: 1 tbsp olive oil, 1 tsp smoked paprika, 1 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried oregano, 1/2 tsp salt, 1/4 tsp black pepper
  • Roasting oil and salt: 1–2 tbsp olive oil for veggies, plus salt and pepper to taste
  • Lemon: 1–2 lemons for zest and wedges
  • Quick yogurt sauce (optional but recommended): 3/4 cup plain Greek yogurt, 1 tbsp lemon juice, 1 tsp lemon zest, 1 small garlic clove (grated), 1 tbsp olive oil, salt and pepper
  • Fresh herbs: Dill or parsley (a small handful, chopped)
  • Meal prep containers: 4 medium containers with tight lids

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a large baking sheet with parchment. Pat the salmon dry with paper towels.
  2. Cook the grain base: Cook quinoa, brown rice, or farro according to package directions. Fluff and set aside. For extra flavor, stir in a pinch of salt and a squeeze of lemon.
  3. Toss the veggies: On the baking sheet, add broccoli, bell pepper, and red onion. Drizzle with olive oil, season with salt and pepper, and toss to coat. Spread into an even layer.
  4. Season the salmon: In a small bowl, mix smoked paprika, garlic powder, onion powder, oregano, salt, and pepper. Rub salmon with olive oil, then sprinkle the spice mix evenly over the tops. Add lemon zest if you like brightness.
  5. Roast everything: Push the veggies to one side of the baking sheet. Place salmon fillets skin-side down on the other side. Roast for 10–12 minutes, until the salmon flakes easily and reaches an internal temperature of 125–130°F (52–54°C) for medium. Veggies should be tender with a bit of color.
  6. Make the yogurt sauce: Stir yogurt, lemon juice, lemon zest, grated garlic, olive oil, salt, and pepper until smooth. Adjust acidity with more lemon if needed. Fold in chopped dill or parsley.
  7. Add tomatoes: Toss cherry tomatoes with a pinch of salt and a splash of lemon juice. Keep them fresh and uncooked for contrast.
  8. Assemble bowls: Divide the grain base among 4 containers. Top with roasted veggies and a piece of salmon. Add the tomatoes. If using avocado, slice it fresh when serving, or brush with lemon and add right before sealing.
  9. Cool before sealing: Let everything cool for about 15–20 minutes to avoid trapping steam. Then add a dollop of yogurt sauce on the side or pack it in separate small containers.
  10. Finish with herbs and lemon: Sprinkle with fresh dill or parsley. Add lemon wedges to each container for a quick squeeze right before eating.