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A healthy salmon meal prep with roasted vegetables and rice in a container.

9-Day Healthy Salmon and Veggie Power Bowl Prep

Prepare healthy and delicious salmon and veggie power bowls for 9 days with this easy meal prep recipe. Featuring perfectly cooked salmon, fluffy quinoa, and roasted vegetables, these bowls are perfect for a nutritious week of meals.
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Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings 9 bowls
Calories 450 kcal

Equipment

  • Oven
  • Large Bowl
  • Baking Sheet
  • Medium Saucepan
  • Fork
  • Small Bowl
  • Parchment Paper
  • Large Non-Stick Skillet
  • Whisk
  • Airtight Meal Prep Containers

Ingredients
  

For the Salmon

  • 1.5 - 2 lbs fresh salmon fillets skin on or off, your preference
  • 2 tbsp olive oil
  • 1 tbsp dried dill or fresh, if preferred
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and black pepper to taste
  • lemon wedges for serving

For the Quinoa

  • 1.5 cups dry quinoa
  • 3 cups vegetable or chicken broth or water

For the Roasted Vegetables

  • 1 large head broccoli cut into florets
  • 2 bell peppers any color, sliced
  • 1 red onion cut into wedges
  • 2 cups cherry tomatoes
  • 2 tbsp olive oil
  • 1 tsp Italian seasoning or mixed herbs like thyme, rosemary, oregano
  • Salt and black pepper to taste

For the Lemon-Herb Dressing

  • 1/4 cup olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp Dijon mustard
  • 1 tbsp chopped fresh parsley
  • 1 tsp honey or maple syrup optional, for a touch of sweetness
  • Salt and black pepper to taste

Additional Components/Fresh Add-ins

  • Mixed greens spinach, kale, spring mix for salads
  • Avocado sliced (add fresh daily)
  • Cucumbers sliced
  • Extra lemon wedges
  • Storage containers airtight, microwave-safe

Instructions
 

Cooking Steps

  • Preheat your oven to 400°F (200°C). Wash and chop all your vegetables, then toss them with olive oil, Italian seasoning, salt, and pepper.
  • Spread the seasoned vegetables in a single layer on a large baking sheet, using two if necessary to avoid overcrowding.
  • Rinse quinoa thoroughly and combine with broth or water in a saucepan. Bring to a boil, then simmer for 15 minutes, cover, and let sit for 5 minutes before fluffing.
  • Roast the seasoned vegetables in the preheated oven for 20-25 minutes, stirring halfway, until tender-crisp and slightly caramelized.
  • Pat salmon fillets dry. In a small bowl, mix olive oil, dried dill, garlic powder, onion powder, salt, and pepper, then rub mixture over the salmon fillets.
  • Bake salmon at 400°F (200°C) for 12-18 minutes until cooked through, or pan-sear for 4-5 minutes per side until skin is crispy and desired doneness is reached.
  • Whisk together olive oil, lemon juice, Dijon mustard, fresh parsley, honey or maple syrup, salt, and pepper to make the lemon-herb dressing.
  • Allow all cooked ingredients (salmon, quinoa, roasted vegetables) to cool completely to room temperature before portioning.
  • Divide cooled salmon, quinoa, and roasted vegetables equally into airtight meal prep containers. Store dressing separately and add just before serving.

Notes

Cooling all ingredients completely before portioning is crucial for food safety and preventing condensation. For variety, consider packing mixed greens separately to add fresh to some meals, or saving some salmon and veggies for different combinations later in the week. Adjust seasoning for the dressing to your preference.