12 Salmon Meal Prep Ideas for Delicious Lunches

Did you know that salmon is packed with omega-3 fatty acids, helping to boost your heart health and brain function? If you’re looking for delicious and nutritious lunch ideas, you’re in for a treat! In this blog, we’ll explore 12 mouth-watering salmon meal prep ideas that not only tantalize your taste buds but also simplify your weekly planning, ensuring you enjoy healthy lunches without the hassle.

Lemon Herb Baked Salmon Bowls

This Lemon Herb Baked Salmon Bowl is special for its tangy lemon flavor combined with fresh herbs, creating a delightful and healthy meal option.

Ingredients:

4 fillets salmon
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh parsley
2 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon black pepper
2 cups cooked quinoa
1 cup steamed broccoli
1 cup cherry tomatoes, halved
1 avocado, sliced
2 tablespoons feta cheese, crumbled

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, whisk together olive oil, lemon juice, dill, parsley, garlic, salt, and pepper.

3. Place the salmon fillets on a baking sheet lined with parchment paper and brush them with the lemon herb mixture.

4. Bake the salmon for 12-15 minutes, or until it flakes easily with a fork.

5. While the salmon is baking, prepare your bowls by dividing the cooked quinoa, steamed broccoli, cherry tomatoes, and avocado among serving bowls.

6. Once the salmon is done, place a fillet on top of each bowl and sprinkle with crumbled feta cheese before serving.

Tips:

Feel free to customize your bowls with other vegetables like spinach or bell peppers.
Make sure to check the salmon regularly to avoid overcooking.
This recipe can be made ahead and stored in the refrigerator for meal prep.

Teriyaki Salmon Quinoa Meal Prep

Teriyaki Salmon Quinoa Meal Prep is a deliciously balanced dish that combines the rich umami flavors of teriyaki sauce with nutrient-packed quinoa and tender salmon, perfect for meal prepping.

Ingredients:

4 pieces salmon fillets
1 cup quinoa
2 cups water or vegetable broth
1 cup broccoli florets
1 cup bell peppers, sliced
1/4 cup teriyaki sauce
2 tablespoons olive oil
1 tablespoon sesame seeds
2 green onions, chopped
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Rinse the quinoa under cold water and combine it with water or vegetable broth in a saucepan. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until the quinoa is fluffy.

2. While the quinoa is cooking, heat olive oil in a skillet over medium heat.

3. Season the salmon fillets with salt and pepper, then add them to the skillet.

4. Cook the salmon for about 4-5 minutes on each side, or until it flakes easily with a fork.

5. In the last few minutes of cooking, add the teriyaki sauce to the skillet and let it glaze the salmon.

6. In a separate pot, steam the broccoli and bell peppers until tender.

7. Once everything is cooked, assemble each meal prep container with a portion of quinoa, salmon, vegetables, and sprinkle sesame seeds and green onions on top.

Tips:

You can substitute the salmon with chicken or tofu for a different protein option.
Store meal prep containers in the fridge for up to 4 days for maximum freshness.
Feel free to add other vegetables such as snap peas or carrots for more variety.

Spicy Salmon & Avocado Rice Cups

This Spicy Salmon & Avocado Rice Cups recipe brings together the rich flavors of fresh salmon and creamy avocado, all nestled in a bite-sized, spicy rice cup that’s perfect for sharing.

Ingredients:

1 cup sushi rice
1 ½ cups water
1 tablespoon rice vinegar
1 teaspoon sugar
½ teaspoon salt
8 ounces sushi-grade salmon, diced
1 avocado, diced
2 tablespoons mayonnaise
1 tablespoon sriracha
1 teaspoon sesame oil
1 tablespoon green onions, chopped
1 tablespoon sesame seeds

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Total Time: 40 minutes

Instructions:

1. Rinse the sushi rice under cold water until the water runs clear, then drain.

2. In a medium saucepan, combine the rinsed rice and water, bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes until the rice is tender.

3. In a small bowl, mix rice vinegar, sugar, and salt until dissolved. Once the rice is cooked, remove from heat and gently stir in this mixture. Let it cool.

4. In another bowl, mix the diced salmon, avocado, mayonnaise, sriracha, sesame oil, and half of the green onions, combining everything well.

5. To assemble, mold the cooled rice into small cups using your hands or a mold, making an indentation in the center.

6. Fill each rice cup with the salmon and avocado mixture, then sprinkle with sesame seeds and remaining green onions.

7. Serve immediately or refrigerate for a short while before serving to let the flavors meld.

Tips:

For added crunch, consider topping with crispy fried shallots or tempura flakes.
Adjust the spiciness by adding more or less sriracha to your taste.
If you don’t have sushi rice, short-grain rice can be substituted, but the texture may differ.

Mediterranean Salmon Salad Jars

This Mediterranean Salmon Salad Jar recipe is a vibrant and healthy way to enjoy the fresh flavors of the Mediterranean while keeping meal prep simple and convenient.

Ingredients:

2 cups mixed greens
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/2 cup red onion, thinly sliced
1/4 cup Kalamata olives, pitted and sliced
1/2 cup feta cheese, crumbled
2 fillets salmon
2 tablespoons olive oil
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup lemon juice

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Place the salmon fillets on a baking sheet lined with parchment paper.

3. Drizzle with olive oil and season with dried oregano, salt, and black pepper.

4. Bake the salmon for about 15-20 minutes, until cooked through and flaky.

5. While the salmon is cooking, prepare the salad ingredients in jars, starting with mixed greens at the bottom.

6. Layer cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese on top of the greens.

7. Once the salmon is cooked, let it cool slightly, then flake it into bite-sized pieces and add it on top of the salad layers.

8. Drizzle lemon juice on top of each jar before sealing.

9. Close the jars and store them in the refrigerator until ready to enjoy.

Tips:

For added flavor, marinate the salmon in lemon juice and herbs for 30 minutes before baking.
These salad jars can be made ahead of time and stored for up to 4 days in the refrigerator.
Feel free to add other ingredients like quinoa or chickpeas for extra nutrition.

Honey Garlic Salmon with Asparagus

This Honey Garlic Salmon with Asparagus is a delightful combination of sweet and savory, featuring tender salmon and crisp asparagus coated in a rich honey garlic sauce.

Ingredients:

4 salmon fillets
1 bunch asparagus, trimmed
1/3 cup honey
3 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon sesame oil (optional)
Salt and pepper to taste
2 teaspoons sesame seeds (for garnish)
Chopped green onions for garnish

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, whisk together honey, garlic, soy sauce, olive oil, and sesame oil.

3. Place the salmon fillets in a baking dish and season with salt and pepper.

4. Arrange the asparagus around the salmon in the dish.

5. Pour the honey garlic mixture over the salmon and asparagus, ensuring they are well coated.

6. Bake in the preheated oven for about 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.

7. Remove from the oven, sprinkle with sesame seeds and chopped green onions before serving.

Tips:

For an extra flavor boost, marinate the salmon in the honey garlic mixture for 30 minutes before baking.
Make sure to check the salmon for doneness; it should reach an internal temperature of 145°F (63°C).
Feel free to add other vegetables like bell peppers or broccoli for a more colorful dish.

Thai Coconut Curry Salmon with Jasmine Rice

This Thai Coconut Curry Salmon recipe is special for its rich blend of coconut milk, fresh herbs, and spices that create a delightful balance of flavors.

Ingredients:

4 salmon fillets
1 tablespoon vegetable oil
1 onion, diced
3 garlic cloves, minced
1 tablespoon ginger, grated
2 tablespoons red curry paste
1 can (13.5 oz) coconut milk
1 cup chicken or vegetable broth
2 cups broccoli florets
1 bell pepper, sliced
2 teaspoons fish sauce
1 tablespoon lime juice
¼ cup fresh cilantro, chopped
2 cups jasmine rice
4 cups water

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Instructions:

1. Rinse the jasmine rice under cold water until the water runs clear.

2. In a medium saucepan, combine the rinsed rice and 4 cups of water; bring to a boil over high heat.

3. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the rice is tender and the water is absorbed.

4. While the rice cooks, heat 1 tablespoon of vegetable oil in a large skillet over medium heat.

5. Add the diced onion and sauté until translucent, about 5 minutes.

6. Stir in the minced garlic and grated ginger, cooking for an additional 2 minutes.

7. Add the red curry paste, mixing well to coat the onions, garlic, and ginger.

8. Pour in the coconut milk and broth, stirring until combined.

9. Bring the mixture to a gentle simmer and add the broccoli florets and sliced bell pepper; cook for 7 minutes.

10. Carefully add the salmon fillets to the skillet, skin-side down, and cook for an additional 8-10 minutes or until the salmon is cooked through.

11. Stir in the fish sauce and lime juice, and then remove from heat.

12. Serve the salmon and curry sauce over the jasmine rice, garnished with fresh cilantro.

Tips:

For a spicier version, add more red curry paste according to your taste.
Feel free to substitute the salmon with shrimp or chicken for alternative protein options.
Let the rice rest covered for a few minutes after cooking for a fluffier texture.

Smoked Salmon & Cream Cheese Wraps

This Smoked Salmon & Cream Cheese Wraps recipe combines the rich flavors of smoked salmon with creamy, tangy cream cheese, creating a delightful and easy-to-make appetizer or snack.

Ingredients:

4 whole wheat tortillas
8 oz cream cheese, softened
8 oz smoked salmon
1 cup fresh spinach
1/2 cucumber, thinly sliced
1 tablespoon capers
1 tablespoon fresh dill, chopped

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. Start by spreading a thin layer of cream cheese evenly over each tortilla.

2. Place a layer of fresh spinach over the cream cheese on each tortilla.

3. Add slices of smoked salmon on top of the spinach.

4. Arrange slices of cucumber, capers, and fresh dill over the salmon.

5. Carefully roll each tortilla tightly, then slice them into pinwheels or halves.

Tips:

For added flavor, try mixing some lemon juice into the cream cheese before spreading.
These wraps can be made ahead of time and stored in the refrigerator for up to a day.
Feel free to add other toppings like avocado or arugula for extra texture and taste.

Garlic Butter Salmon & Veggie Packs

This Garlic Butter Salmon & Veggie Packs recipe combines the delicious flavors of garlic, butter, and fresh veggies, making it a perfect, easy weeknight meal.

Ingredients:

4 salmon fillets
1/4 cup unsalted butter, melted
4 cloves garlic, minced
2 cups broccoli florets
1 cup cherry tomatoes, halved
1 teaspoon dried thyme
1 teaspoon paprika
Salt to taste
Black pepper to taste
4 sheets of aluminum foil

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, mix the melted butter, minced garlic, thyme, paprika, salt, and black pepper.

3. Lay out the aluminum foil sheets and divide the broccoli florets and cherry tomatoes evenly among them.

4. Place a salmon fillet on top of the veggies in each pack.

5. Drizzle the garlic butter mixture over the salmon and veggies.

6. Fold the foil over the salmon and veggies to create sealed packs.

7. Place the foil packs on a baking sheet and bake in the preheated oven for about 20 minutes.

8. Remove from the oven and carefully open the packs, allowing steam to escape.

Tips:

Feel free to substitute the veggies with your favorites, such as asparagus or bell peppers.
Make sure to adjust the cooking time if your salmon fillets are thicker or larger.
This dish can also be cooked on the grill for a smoky flavor.

Citrus-Glazed Salmon with Barley

This Citrus-Glazed Salmon with Barley recipe combines zesty flavors and heart-healthy ingredients for a delicious and nutritious meal.

Ingredients:

4 pieces salmon fillets
1/4 cup orange juice
1/4 cup lemon juice
2 tablespoons honey
1 tablespoon olive oil
2 cups cooked barley
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 cup chopped fresh parsley
1 orange, zested
1 lemon, zested

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Preheat the oven to 400°F (200°C).

2. In a small bowl, whisk together the orange juice, lemon juice, honey, olive oil, salt, and black pepper.

3. Place the salmon fillets on a baking sheet lined with parchment paper and pour the citrus mixture over the top.

4. Bake the salmon for about 12-15 minutes, or until the fish flakes easily with a fork.

5. While the salmon is baking, prepare the cooked barley according to the package directions, if not done already.

6. Stir in the chopped parsley, orange zest, and lemon zest into the cooked barley.

7. Serve the citrus-glazed salmon over a bed of the barley mixture.

Tips:

For extra flavor, marinate the salmon in the citrus mixture for 30 minutes before baking.
Feel free to substitute other grains like quinoa or brown rice if you prefer.
Add your favorite vegetables to the barley mixture for a colorful and nutritious side dish.

Maple Dijon Salmon with Broccoli

This Maple Dijon Salmon with Broccoli recipe brilliantly combines the sweetness of maple syrup with the tanginess of Dijon mustard, creating a deliciously balanced meal that’s both healthy and satisfying.

Ingredients:

4 salmon fillets
1/4 cup pure maple syrup
2 tablespoons Dijon mustard
2 cups broccoli florets
2 tablespoons olive oil
1 teaspoon garlic powder
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, whisk together the maple syrup and Dijon mustard until well combined.

3. Place the salmon fillets on a baking sheet lined with parchment paper and brush them generously with the maple-Dijon mixture.

4. In a separate bowl, toss the broccoli florets with olive oil, garlic powder, salt, and pepper.

5. Arrange the seasoned broccoli around the salmon on the baking sheet.

6. Bake in the preheated oven for 15-20 minutes, or until the salmon flakes easily with a fork and the broccoli is tender.

Tips:

For extra flavor, marinate the salmon in the maple-Dijon mixture for 30 minutes before cooking.
Feel free to substitute other vegetables like asparagus or green beans if desired.
Serve with cooked quinoa or brown rice to make it a complete meal.

Asian-Inspired Salmon Sushi Rolls

These Asian-Inspired Salmon Sushi Rolls are a delightful fusion of fresh salmon, crisp vegetables, and creamy avocado, offering an explosion of flavors that is both light and satisfying.

Ingredients:

2 cups sushi rice
2 1/2 cups water
1/4 cup rice vinegar
2 tablespoons sugar
1 teaspoon salt
8 ounces fresh salmon, sliced into strips
1 medium cucumber, julienned
1 ripe avocado, sliced
4 sheets of nori (seaweed)
soy sauce for serving
wasabi for serving (optional)
pickled ginger for serving (optional)

Preparation Time: 30 minutes

Cooking Time: 20 minutes

Total Time: 50 minutes

Instructions:

1. Rinse the sushi rice under cold water until the water runs clear, then drain.

2. In a saucepan, combine the rinsed rice and 2 1/2 cups of water and bring to a boil.

3. Once boiling, reduce the heat to low, cover, and simmer for 18 minutes, or until the water is absorbed.

4. Meanwhile, in a small bowl, mix the rice vinegar, sugar, and salt until dissolved to make the sushi vinegar.

5. When the rice is done, remove it from heat and let it sit covered for 10 minutes, then fluff with a fork.

6. Pour the sushi vinegar over the rice and gently fold to combine, then let it cool to room temperature.

7. Place a bamboo sushi mat on a flat surface and lay one sheet of nori, shiny side down, on the mat.

8. Wet your hands and take a handful of sushi rice, spreading it evenly over the nori, leaving about 1 inch at the top edge.

9. Arrange a few strips of salmon, cucumber, and avocado in a line across the center of the rice.

10. Using the bamboo mat, carefully roll the sushi away from you, applying gentle pressure to keep it tight.

11. When you reach the top edge of the nori, wet it with a little water to seal the roll.

12. Slice the roll into 6-8 pieces using a sharp knife dipped in water.

13. Repeat the process with the remaining ingredients.

14. Serve the sushi rolls with soy sauce, wasabi, and pickled ginger on the side.

Tips:

Ensure the sushi rice is at room temperature for easier rolling.
Use a sharp knife to make clean cuts and prevent squishing the rolls.
Feel free to add other fillings like carrots or crab for variety.

Pesto Salmon Zoodle Bowls

This Pesto Salmon Zoodle Bowl combines the fresh flavors of basil pesto with tender salmon and zucchini noodles, creating a light and delicious meal that’s perfect for any time of the year.

Ingredients:

2 medium zucchini, spiralized
2 salmon fillets
1/4 cup basil pesto
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup cherry tomatoes, halved
2 tablespoons pine nuts, toasted
2 tablespoons grated Parmesan cheese (optional)

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Place the salmon fillets on a baking sheet lined with parchment paper and drizzle with olive oil. Season with salt and pepper.

3. Bake the salmon in the preheated oven for about 12-15 minutes, or until the salmon flakes easily with a fork.

4. While the salmon is baking, heat a non-stick skillet over medium heat and add the spiralized zucchini. Sauté for about 3-4 minutes until just tender.

5. Remove the skillet from heat and stir in the basil pesto until the zoodles are well coated.

6. Once the salmon is done, flake it into large pieces and arrange it on top of the zoodles.

7. Finish with halved cherry tomatoes, toasted pine nuts, and grated Parmesan if desired.

Tips:

For added flavor, marinate the salmon in pesto for 30 minutes before baking.
Make sure not to overcook the zoodles; they should be tender but still retain some crunch.
Substitute salmon with chicken or shrimp for a different protein option.
Serve immediately for the best texture and flavor.