There’s something deeply satisfying about starting the week with a fridge full of balanced, colorful meals ready to go. My Salmon and Brown Rice High Protein Meal Prep is my personal way to stay fueled and focused through busy days. I love how the buttery richness of baked salmon pairs with nutty brown rice and a mix of roasted vegetables it’s simple, nourishing, and full of clean flavors that make eating healthy feel like a treat.

This recipe is part of my regular rotation of high protein meal prep favorites, right alongside my high protein chicken and quinoa power bowl. Both recipes share the same philosophy minimal effort, maximum nutrition, and delicious results that never feel repetitive or boring.

Why I Keep Coming Back to This Meal

I’ve tried a lot of seafood recipes, but this one is special because it’s just so easy to prep in batches. The salmon cooks quickly, the rice can be made ahead, and the vegetables roast on a sheet pan while you tidy up the kitchen. The best part is the versatility once you have these components, you can mix and match flavors all week.

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It’s also a powerhouse of nutrients. Salmon gives you lean protein and omega-3s, brown rice provides sustained energy, and the vegetables bring fiber and vitamins that make your plate as colorful as it is healthy. For nights when I want to switch it up, I turn to my lean beef and veggie skillet protein packed dinner for the same balanced nutrition with a bold, savory twist.

Salmon and Brown Rice High Protein Meal Prep

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• Author: danyrecipes
• Total Time: 26 minutes
• Yield: 4 servings

Print Recipe

Description

A nutritious, high-protein meal prep featuring baked salmon, brown rice, and roasted vegetables. Perfect for healthy lunches or easy weeknight dinners.

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Ingredients

• 4 salmon fillets (6 oz each)

• 2 cups cooked brown rice

• 2 cups broccoli florets

• 1 red bell pepper, sliced

• 1 zucchini, chopped

• 2 tbsp olive oil

• 2 tsp garlic powder

• 1 tsp paprika

• 1 lemon, sliced

• Salt and pepper to taste

• Fresh parsley or dill for garnish

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Instructions

• Preheat oven to 400°F and line a baking sheet with parchment paper.

• Arrange salmon and vegetables on the sheet.

• Drizzle with olive oil and season with garlic, paprika, salt, and pepper.

• Bake for 14–16 minutes until salmon flakes easily and veggies are tender.

• Portion with brown rice and garnish with herbs before serving or storing.

Notes

Keeps well for up to 4 days in the fridge.

Substitute quinoa for brown rice or swap salmon for cod or shrimp.

• Prep Time: 10 minutes
• Cook Time: 16 minutes
• Category: Main Course
• Method: Oven Roasted
• Cuisine: Mediterranean-Inspired

Nutrition

• Serving Size: 1 bowl
• Calories: 430
• Sugar: 4
• Sodium: 450
• Fat: 18
• Saturated Fat: 3
• Unsaturated Fat: 0
• Trans Fat: 0
• Carbohydrates: 28
• Fiber: 4
• Protein: 38
• Cholesterol: 80mg

What You’ll Need to Make It Happen

Here’s everything I lay out on my counter before I begin:

• 4 salmon fillets (about 6 oz each)
• 2 cups cooked brown rice
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 zucchini, chopped
• 2 tbsp olive oil
• 2 tsp garlic powder
• 1 tsp paprika
• 1 lemon, sliced
• Salt and black pepper, to taste
• Fresh parsley or dill, for garnish

This setup reminds me of the quick, wholesome simplicity in my turkey and black bean stuffed peppers protein boosted. It’s all about layering flavors in a way that’s bright, clean, and filling.

My Step-by-Step Prep Routine

Step 1 – Preheat and prep
I preheat the oven to 400°F and line a large sheet pan with parchment paper. I lay out the salmon fillets on one side and the chopped vegetables on the other, keeping things neat for even roasting.

Step 2 – Season it up
I drizzle olive oil over everything and sprinkle garlic powder, paprika, salt, and pepper. I place lemon slices on the salmon so they infuse that subtle citrus aroma while cooking.

Step 3 – Roast to perfection
The pan goes into the oven for about 14 to 16 minutes just enough time for the salmon to flake easily and the veggies to soften with a bit of char on the edges.

Step 4 – Build your bowls
Once everything cools slightly, I portion out the brown rice, vegetables, and salmon into four containers. A squeeze of fresh lemon juice at the end brightens all the flavors beautifully.

If I’m prepping multiple meals for the week, I often pair this with my high protein shrimp stir fry with fresh vegetables to keep my lunches interesting and flavorful.

Flavor Twists I Love Trying

• Mediterranean style: Add feta, olives, and cherry tomatoes.
• Asian-inspired: Use sesame oil, soy sauce, and a touch of ginger.
• Spicy kick: Mix a little sriracha with olive oil for a smoky heat.
• Creamy finish: Top with a dollop of my creamy Greek yogurt chicken with spinach sauce it works beautifully with salmon too.

Why This Meal Works for Every Schedule

It’s designed for real life quick prep, easy cleanup, and meals that stay delicious even after a few days in the fridge. Every bite feels wholesome without being plain, and it’s satisfying enough to keep cravings at bay. Whether you’re focused on fitness or just trying to eat cleaner, this meal prep keeps you feeling strong and fueled all week long.

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