High-Protein Salmon Meal Prep 4 Ways

Meal prepping wild sockeye salmon is the smartest move for anyone tracking macros or following a high-protein diet. One Sunday batch cook gives you four days of lunches with variety so you never get bored. Each variation delivers over 35 grams of protein plus a full serving of omega-3 fatty acids. All four versions are gluten-free and dairy-free, making them compatible with most dietary frameworks.

Ingredients

Base Salmon (makes 8 portions)

• 2 lbs wild sockeye salmon fillet, cut into 8 portions
• 2 tbsp avocado oil
• 1 tsp sea salt
• 1/2 tsp black pepper

Asian (2 servings)

• 2 cups cooked jasmine rice
• 1 cup steamed edamame
• 1 cup shredded carrots
• Sesame-ginger dressing: 2 tbsp coconut aminos, 1 tsp sesame oil, 1 tsp grated ginger, 1 tsp rice vinegar
• Sesame seeds and sliced scallions for topping

Mediterranean (2 servings)

• 2 cups cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup Kalamata olives
• Lemon-herb dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp dried oregano

Southwest (2 servings)

• 2 cups cooked cilantro-lime rice
• 1/2 cup black beans, drained
• 1/2 cup corn
• 1/2 avocado, sliced (add day-of)
• Chipotle-lime dressing: 2 tbsp olive oil, 1 tbsp lime juice, 1/2 tsp chipotle powder

Classic (2 servings)

• 2 cups roasted sweet potato cubes
• 2 cups steamed broccoli
• Lemon-garlic sauce: 2 tbsp olive oil, 1 tbsp lemon juice, 1 clove minced garlic

Instructions

1. Batch bake the salmon: Preheat oven to 400°F. Line two baking sheets with parchment. Place 8 salmon portions skin-side down, drizzle with avocado oil, and season with salt and pepper. Bake 12-15 minutes until cooked through at 145°F.
2. Cook the grains: While salmon bakes, cook jasmine rice, quinoa, and cilantro-lime rice in separate pots or a rice cooker. Roast sweet potato cubes on a separate sheet pan.
3. Prep the vegetables: Steam edamame and broccoli. Shred carrots, halve cherry tomatoes, dice cucumber, and drain black beans.
4. Make the dressings: Whisk together each of the four dressings in small jars or containers. Store separately from the bowls to prevent sogginess.
5. Assemble Asian bowls: In two containers, layer jasmine rice, edamame, carrots, and a salmon portion. Pack the sesame-ginger dressing in a small container on the side.
6. Assemble Mediterranean bowls: Layer quinoa, tomatoes, cucumber, olives, and salmon. Pack lemon-herb dressing separately.
7. Assemble Southwest bowls: Layer cilantro-lime rice, black beans, corn, and salmon. Pack chipotle-lime dressing and avocado separately (add avocado day-of to prevent browning).
8. Assemble Classic bowls: Layer sweet potatoes, broccoli, and salmon. Pack lemon-garlic sauce separately.