Meal Prep Day 1- Salmon, Brown Rice and Veggies

Salmon is an oily fish, high in omega 3 and also a great source of protein. Not only this, but it is a great option for meal prep as it tastes delicious hot and cold, and can keep in your fridge for up to 3 days once cooked, if sealed and stored properly.

If you don’t eat fish, or fancy some different ideas for this dish, check out meal tips below!

Cooking the salmon is also simple, and you can cook up a few portions at a time. To ensure the fish doesn’t dry out, I bake the fillets in foil parcels. Drizzled with a touch of oil and a sprinkle of salt and pepper, once fully sealed, the salmon parcels take around 20 minutes to cook at 200 degrees (Fan).

Salmon Parcels

The brown rice took 30 minutes on the hob, however microwave packets are just as good, and can save a LOT of time. They are perfect for sharing between meals too, and the precise portions reduce any possible leftovers or food waste.

The veggies I roasted for the week ahead were:
– Broccoli
– Courgette
– Red onion
– Red pepper
– Sweet potato

Roasted veggies are so easy to prep, and I cooked mine in one roasting tin for around 25 minutes. Sweet potato takes the longest, so ensure this is chopped up a little smaller than the other ingredients. I used all the veggies for this dish, creating a real mixture of textures and flavours.

I added oil, salt and pepper to the whole tin, and then mixed up the flavours a little by introducing paprika to the sweet potato and broccoli. This helps to add extra flavour combinations to the meals, meaning its not the same boring veg everyday!

Ready for boxing up!

Finally, all the cooked components were added to my food tub. These boxes are reusable and recyclable, and are both microwave and dishwasher safe- all of which is great for the environment too. Although it is easy to chuck out tubs and tupperware, a quick whiz in the dishwasher or through the sink gets them shiny and new again.

This is a dish that can be eaten hot or cold, I enjoyed my cold today with a squirt of mayo and a squeeze of lemon. These extras can be easily added in the morning before you begin your busy day!

Meal Tips

  1. Switch out the salmon for baked or grilled chicken as a meat alternative
  2. Use veggie sausages, or falafels if you don’t eat meat or fish
  3. When baking your salmon, add extra ingredients into the parcels. For example: pesto, sweet chilli sauce, lemon slices, ginger or fresh herbs and spices
  4. Roast your veggies with garlic and fresh herbs for different flavours, rosemary works great! (Watch our for garlic breath at work!)
  5. Using cayenne or chilli flakes for some veggies to add heat to your meal
  6. Mix up your veggies, depending on season, and see what’s on offer in your local supermarket

2 Comments Add yours

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s