If you’re looking for mindless meal prep ideas, this high protein salmon meal prep is honestly a lifesaver.
If you are also a victim of meal decision fatigue, welcome to my little corner of mindless meal prep ideas.
Here I’m sharing how I take one basic salmon prep and stretch it into 7 easy meals, perfect for one week of eating, especially if you live alone or you’re too tired to cook after work.
Salmon got omega-3s, cooks fast, and kinda fits with anything, so it works well if you’re trying to eat healthier or maybe lose weight a bit.
I use this when I don’t wanna think too much, but still want something that feels like I tried (even if I really didn’t try that much).
Here’s how to turn one salmon meal prep into 7 easy meals. Everything is simple, not too much measuring, just vibes and small effort.
How to Prep the Salmon
- Preheat oven to 400°F (about 200°C).
- Season salmon with salt, pepper, garlic, and a little lemon.
- Add small butter slices on top.
- Bake for 12–15 minutes depending on thickness.
- Divide into 7 portions after cooling.
Meal 1 (Monday): Salmon Rice Bowl
Super basic. You can throw salmon over warm rice, add soy sauce, and a tiny bit of sesame oil. You can also add cucumber and avocado, if you’re not that lazy.
Feels like something you’ll eat fast, but still good. Simple, filling, and fast for a Monday start.
Ingredients:
- 1 salmon portion
- Cooked white or brown rice
- Soy sauce (1–2 tsp)
- Sesame oil (optional)
- Cucumber slices or green onions (optional)
- Avocado (optional)
How to Make:
- Warm the rice in a bowl.
- Flake salmon on top.
- Drizzle soy sauce and sesame oil.
- Add cucumber, avocado, or onions.
Meal 2 (Tuesday): Salmon Wrap
Use a tortilla, add lettuce, salmon flakes, and a small yogurt sauce. Roll it messily, it’s fine.
Easy to bring if you’re rushing out the door. Good for on-the-go lunch.
Ingredients:
- 1 salmon portion
- Tortilla wrap
- Lettuce
- Greek yogurt or light mayo
- Lemon
How to Make:
- Warm the tortilla.
- Spread yogurt or mayo lightly.
- Add lettuce and salmon flakes.
- Squeeze lemon and wrap.
Meal 3 (Wednesday): Salmon + Garlic Butter Veggies
You can sauté whatever veggie you see in the fridge—broccoli, carrots, green beans. Salmon on top.
Protein + fiber combo, kinda filling, kinda healthy. A simple mid-week high-fiber plate.
Ingredients:
- 1 salmon portion
- Broccoli or green beans
- Butter or olive oil
- Garlic
How to Make:
- Sauté veggies with garlic in a pan.
- Add butter or oil.
- Place salmon on top once veggies soften.
Meal 4 (Thursday): Salmon Pesto Pasta
Cook small pasta portion, add olive oil or leftover pesto, toss salmon flakes.
Not heavy but feels like comfort food. Light but still comforting.
Ingredients:
- 1 salmon portion
- Small serving pasta
- 1 tbsp pesto
- Cherry tomatoes (optional)
How to Make:
- Cook pasta and drain.
- Toss with pesto.
- Add tomatoes and flaked salmon.
Meal 5 (Friday): Salmon Salad Bowl
Toss Romaine or spinach, boiled egg, tomatoes, and salmon in a bowl, then add a simple dressing.
Perfect when you feel bloated from the whole week.
Ingredients:
- 1 salmon portion
- Romaine or spinach
- Tomatoes
- Hard-boiled egg (optional)
- Your favorite dressing
How to Make:
- Place greens in a bowl.
- Add tomatoes and egg.
- Add salmon and drizzle dressing.
Meal 6 (Saturday): Salmon Fried Rice
You can use leftover rice, toss everything in a pan with garlic and soy sauce. Break salmon on top.
It is an easy weekend comfort meal.
Ingredients:
- 1 salmon portion
- Leftover rice
- Garlic
- Soy sauce
- Mixed veggies (optional)
How to Make:
- Sauté garlic in a pan.
- Add leftover rice and veggies.
- Add soy sauce.
- Mix in salmon flakes.
Meal 7 (Sunday): Easy Salmon Sandwich Melt
Toast bread, salmon mash with mayo, a bit of lemon. You can melt cheese on it if you want something cozy.
Feels like Sunday comfort without trying too hard. A cozy, simple Sunday meal.
Ingredients:
- 1 salmon portion
- Bread
- Mayo
- Lemon
- Cheese (optional)
How to Make:
- Mix salmon with mayo and lemon.
- Spread on bread.
- Add cheese and toast if you want a melt.
Storage Tips
- Store salmon portions in airtight containers.
- Keep 3–4 portions in the fridge and freeze the rest for the later days.
- Reheat gently so the salmon won’t dry too much.
- Add lemon or sauce before reheating to keep moisture.
Reheating Tips
- Microwave 20–30 seconds in short bursts.
- Or reheat slowly in a pan with a small water or oil.
If these salmon meal prep ideas help your weekly routine, feel free to try the variations and mix them around.
You can switch veggies, sauces, carbs—whatever fits your taste or your busy schedule. If you want another set like this (maybe chicken, shrimp, or tofu), share it in the comments or send a request so the next post can match what you need.
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