Best 2 Chicken And Salmon Meal Prep Recipe By Tasty Recipes

Chicken and salmon are both excellent sources of lean protein. Not only are they healthy, but they are also versatile and delicious, which makes them perfect for meal prep. Meal prepping with chicken and salmon can save you time and money during the week and can also help you make healthier choices. There are endless possibilities when it comes to meal prepping with chicken and salmon such as stir-fries, salads, sandwiches, and more.

Here are our top 2 tried and tested recipes!

SALMON MEAL PREP FOR TWO RECIPE BY TASTY

Salmon Meal Prep for Two Recipe by Tasty image

Here's what you need: soy sauce, balsamic vinegar, olive oil, garlic, salmon, paprika, garlic powder, onion powder, salt, pepper, salmon, large carrot, green beans, asparagus, medium yellow squash, olive oil, salt, pepper

Provided by Nathan Ng

Categories Dinner

Yield 4 servings

Number Of Ingredients 18

Ingredients

½ cup soy sauce
½ cup balsamic vinegar
¼ cup olive oil
2 cloves garlic, minced
12 oz salmon, 2 fillets
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
½ teaspoon pepper
12 oz salmon, 2 fillets
1 large carrot, thinly sliced on bias
5 oz green beans, ends trimmed
5 oz asparagus, ends trimmed, chopped
1 medium yellow squash, chopped
olive oil, to taste
salt, to taste
pepper, to taste

Steps:

In a square baking dish, combine the soy sauce, balsamic vinegar, oil, and garlic, and whisk to combine.
Put 2 of the salmon fillets in the soy and balsamic mixture, making sure all sides are coated.
Transfer to the refrigerator, marinading for 30 minutes to 2 hours.
Preheat oven to 450˚F (230˚C).
In a small bowl, mix together the paprika, garlic powder, onion powder, salt, and pepper.
Evenly coat the remaining 2 salmon filets with the spice rub.
Place the salmon and vegetables on a parchment paper-lined baking tray.
Drizzle olive oil and sprinkle salt and pepper to taste over the vegetables.
Bake for 11 minutes per inch (2.5 cm) of salmon thickness.
Divide the salmon and vegetables into 4 containers, mix and matching the vegetables to your liking.
Refrigerate for up to 3 days.
Enjoy!

Nutrition Facts : Calories 608 calories, Carbohydrate 14 grams, Fat 42 grams, Fiber 3 grams, Protein 38 grams, Sugar 7 grams

CHICKEN AND SALMON MEAL PREP RECIPE BY TASTY

Chicken and Salmon Meal Prep Recipe by Tasty image

Here's what you need: large, boneless, skinless chicken breast, broccoli floret, cauliflower florets, oil, salt, black pepper, pesto, dried oregano, salmon fillet, yellow squash, red bell pepper, fresh lemon juice, garlic powder

Provided by Joey Firoben

Categories Lunch

Yield 4 servings

Number Of Ingredients 13

Ingredients

1 large, boneless, skinless chicken breast
1 ½ cups broccoli floret
1 ½ cups cauliflower florets
oil, for drizzling
salt, to taste
black pepper, to taste
3 tablespoons pesto
1 teaspoon dried oregano
1 salmon fillet
1 yellow squash, diced
1 red bell pepper, diced
2 tablespoons fresh lemon juice
½ teaspoon garlic powder

Steps:

Preheat oven to 400°F (200°C).
Line 2 baking sheets with parchment paper.
On the first sheet, place the chicken, broccoli, and cauliflower with space between each piece.
Drizzle the chicken and veggies with oil, and season with salt and pepper.
Spoon the pesto on top of the chicken and spread into a thick, even layer.
Season the veggies with the oregano and toss them on the sheet so that everything is evenly coated.
Bake for 8 minutes, leaving room in the oven for the second baking sheet.
On the second baking sheet, place the salmon, yellow squash, and bell pepper with enough space between each piece.
Drizzle the salmon and veggies with oil, and season with salt and pepper.
Squeeze the fresh lemon juice over the salmon fillet.
Season the veggies with garlic powder and toss them on the sheet so that everything is evenly coated.
Add the second tray to the oven and bake both sheets for 12 minutes, until the chicken and salmon are both cooked through.
Slice the chicken and salmon and place an assortment of protein and veggies in food storage containers. These containers can be stored in the fridge for up to 4 days.
To serve, remove the lid from the container and microwave until desired temperature is reached.
Enjoy!

Nutrition Facts : Calories 282 calories, Carbohydrate 11 grams, Fat 17 grams, Fiber 3 grams, Protein 21 grams, Sugar 4 grams

Tips for Chicken and Salmon Meal Prep:

- Choose high-quality ingredients: Use fresh, organic chicken and salmon whenever possible. Opt for skinless, boneless chicken breasts and fillets to save time during prep. - Marinate the chicken and salmon: Marinating adds flavor and moisture to the chicken and salmon. Try using a variety of marinades, such as olive oil, lemon juice, herbs, and spices. - Cook the chicken and salmon properly: Chicken and salmon are both delicate proteins that can easily be overcooked. Bake or grill the chicken and salmon until they are cooked through but still juicy. - Meal prep containers: Use airtight glass or BPA-free plastic containers for storing the chicken and salmon. This will help to keep the food fresh and prevent contamination. - Portion control: When packing your meal prep containers, be mindful of portion sizes. A good rule of thumb is to pack 4-6 ounces of protein per meal. - Add variety to your meals: To keep your meal prep interesting, vary the sides and toppings you serve with the chicken and salmon. Try pairing them with roasted vegetables, quinoa, brown rice, or salads.

Conclusion:

Meal prepping chicken and salmon is a great way to save time and eat healthy during the week. By following these tips, you can create delicious and nutritious meals that will help you reach your health and fitness goals. With a little planning and preparation, you can enjoy tasty and satisfying chicken and salmon meals all week long. So, next time you're short on time, don't resort to unhealthy fast food. Instead, reach for your meal-prepped chicken or salmon and enjoy a healthy and delicious meal that you can feel good about.