Easy High Protein Salmon Lunch Meal Prep (5 Days, Work-Friendly)
A work-friendly meal prep designed for five days of high-protein salmon lunches that taste restaurant-quality and deliver roughly 35 grams of protein per serving. Build your lunches around salmon, a naturally flavorful protein powerhouse that keeps you full for hours and stays moist through Wednesday.
Equipment
- two baking sheets
- parchment paper
- small bowl
- meal prep containers
Ingredients
- 1.5 lbs wild-caught salmon fillets
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Juice of 1 lemon
- 2 cups broccoli florets
- 2 medium sweet potatoes, cubed
- 1 bell pepper, sliced
- 1 cup snap peas or green beans
- 1/2 red onion, thinly sliced
- Fresh dill or cilantro (optional)
- Extra lemon wedges (optional)
- Tahini or avocado (optional)
Instructions
- Step 1: Preheat oven to 400°F and line two baking sheets with parchment paper. Pat salmon dry with paper towels and divide fillets between sheets, skin side down.
- Step 2: Drizzle salmon with olive oil. Mix salt, pepper, garlic powder, and smoked paprika in a small bowl, then sprinkle evenly over each fillet. Squeeze fresh lemon juice over everything.
- Step 3: Roast salmon for 12 to 15 minutes until flesh flakes easily with a fork and internal temperature reaches 145°F.
- Step 4: While salmon cooks, toss broccoli florets and cubed sweet potatoes with olive oil, salt, and pepper on a separate sheet. Roast at 400°F for 15 to 20 minutes until crispy-edged and tender.
- Step 5: Let everything cool for five minutes. Divide salmon evenly among five meal prep containers (roughly 5 oz per container). Add roasted vegetables, snap peas, and red onion slices to each box.
- Step 6: Seal containers with lids and refrigerate immediately. Lunches stay fresh for five days, best eaten by day four.
Notes
Store in airtight glass containers on the lowest shelf of your fridge away from strong-smelling foods. Reheat at 50% microwave power for 2-3 minutes to prevent overcooking salmon. Can also be eaten cold straight from the fridge. Pack with ice pack if commuting more than 20 minutes. Do not skip the lemon while cooking as it prevents strong fish smell and locks in bright flavor. Invest in quality glass containers with locking lids for durability and to prevent fish smell absorption.