26 Budget-Friendly Easy Salmon Meal Prep Ideas For Busy Weeks

Busy week ahead? If you want healthy dinners without last-minute takeout, these 26 budget-friendly easy salmon meal prep ideas will rescue your weekday routine. Each recipe is built for batch-cooking, simple pantry swaps, and minimal cleanup so you can cook once and eat well all week. You’ll find sheet-pan dinners, bowls, Asian- and Mediterranean-inspired flavors, low-carb swaps, and freezer-friendly options — all designed for busy schedules and modest budgets.

Prep most of these on a single afternoon with a hot oven and a good baking sheet. I always line pans with parchment paper for easy cleanup, and a reliable digital kitchen thermometer takes the guesswork out of doneness so your salmon stays flaky and juicy. Read on for full ingredient lists, step-by-step instructions, serving tips, and smart storage ideas for true easy salmon meal prep success.

1. Mustard-Maple Roasted Salmon Quinoa Bowls

Tangy-sweet mustard-maple glaze caramelizes the salmon for bright flavor over creamy quinoa. This is a great make-ahead bowl that reheats well and keeps you full for hours. People who love sweet-savory contrasts and hearty grains will reach for this one.

Ingredients

4 (6-oz) salmon fillets, skin on or off
2 tbsp Dijon mustard
2 tbsp pure maple syrup
1 tbsp olive oil
1 lemon, zest and juice
1 cup uncooked quinoa
2 cups water or low-sodium broth
2 medium sweet potatoes, peeled and cubed
2 cups chopped kale
1 tsp smoked paprika
Salt and black pepper, to taste
2 tbsp chopped fresh parsley

Instructions

Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
Toss sweet potato cubes with 1 tbsp olive oil, salt, and smoked paprika; spread on one side of the sheet and roast 20 minutes.
Meanwhile, rinse quinoa; bring 2 cups water/broth to a boil, add quinoa, reduce heat, cover and simmer 15 minutes until fluffy.
Whisk Dijon, maple syrup, lemon zest and juice, and 1 tsp olive oil; season salmon with salt and pepper and brush glaze on top.
After 20 minutes, move sweet potatoes to one side and place salmon on the sheet; roast 10–12 minutes until salmon is light pink and flakes easily (use an instant-read thermometer aiming for ~125–130°F for medium).
Toss kale with a squeeze of lemon and a drizzle of olive oil to wilt slightly.
Assemble bowls with quinoa, sweet potato, kale, and a fillet of salmon; sprinkle parsley.

How to Serve It

Serve warm or room temperature with extra lemon wedges. Garnish with parsley and a drizzle of extra maple-mustard if you like. Store portions in glass meal prep containers for up to 4 days. To freeze, flash-chill salmon and store separately for up to 1 month.

2. Mediterranean Broiled Salmon with Arugula-Mint Pesto

Herb-forward pesto and a quick broil make this a fresh, restaurant-style meal that’s perfect for batch prep. The arugula-mint pesto adds peppery brightness that pairs beautifully with salmon’s richness.

Ingredients

4 (6-oz) salmon fillets
2 cups arugula
1/2 cup fresh mint leaves
1/4 cup toasted pine nuts or walnuts
1/3 cup grated Parmesan or Pecorino
1/2 cup olive oil, divided
1 lemon, juice and zest
1 cup pearl couscous
1 3/4 cups water or broth
1 cup halved cherry tomatoes
1/3 cup crumbled feta
Salt and freshly ground black pepper

Instructions

Preheat broiler to high and line a sheet pan with parchment paper.
Make pesto: blend arugula, mint, nuts, cheese, lemon juice, and 1/3 cup olive oil until smooth; season.
Cook couscous: bring water/broth to boil, add couscous, simmer 8–10 minutes until tender; stir in tomatoes and feta.
Pat salmon dry, season with salt and pepper; spread a thin layer of pesto over each fillet.
Broil 6–9 minutes depending on thickness until salmon is light pink and flakes.
Rest salmon 3 minutes before serving.

How to Serve It

Serve salmon over couscous with extra pesto dolloped on top. Garnish with lemon zest and microgreens. Store in airtight containers for up to 4 days. Pesto freezes well in ice-cube trays for later use.

3. Simple Oven-Baked Convection Salmon (Minimalist Meal Prep)

When you want fuss-free protein, this basic convection method gives consistent results and a flaky texture every time. It's a foundation recipe you can dress up all week.

Ingredients

4 (6-oz) salmon fillets
2 tbsp olive oil
1 tsp sea salt
1/2 tsp black pepper
1 tsp garlic powder
1 lemon, sliced
1 tbsp fresh dill (optional)
2 cups steamed green beans
2 cups cooked brown rice
Olive oil spray (optional)

Instructions

Preheat oven to 400°F (convection); line a baking sheet with parchment paper.
Pat salmon dry; rub with olive oil, salt, pepper, and garlic powder.
Arrange lemon slices under fillets and spray a light mist of oil if desired.
Bake 10–12 minutes depending on thickness; check for light pink center that flakes with a fork.
While salmon bakes, steam green beans and warm rice; portion into meal-prep containers.
Let salmon rest 3 minutes, then place on top of rice and veggies.

How to Serve It

Top with a squeeze of lemon and chopped dill. Store in glass meal prep containers for up to 4 days. Reheat gently in microwave at 50% power to avoid drying.

4. Pan-Roasted Salmon with Warm Spice Rub and Brown Rice

A warm spice rub (think cumin, coconut sugar, dry mustard) creates complex flavor without long marinating. Pan-roasting gives a crisp edge and quick sear that’s meal-prep friendly.

Ingredients

4 (6-oz) salmon fillets
1 tbsp coconut sugar or brown sugar
1 tsp ground cumin
1 tsp dry mustard powder
1/4 tsp ground cinnamon
1 tsp smoked paprika
1 tsp sea salt
2 tbsp olive oil
1 cup brown rice, uncooked
2 cups water or broth
2 cups trimmed green beans
1 tbsp butter or olive oil

Instructions

Mix sugar, cumin, mustard, cinnamon, paprika, and salt to form rub.
Cook brown rice: bring 2 cups water/broth to boil, add rice, cover and simmer 35–40 minutes until tender.
Pat salmon dry and rub spice mixture evenly over fillets.
Heat 2 tbsp oil in a cast iron skillet over medium-high heat; sear salmon 3–4 minutes skin-side down until crisp.
Flip and cook 2–3 more minutes until salmon flakes and registers about 125–130°F for medium.
Sauté green beans in butter or oil with a pinch of salt until bright green and just tender.
Portion rice, green beans and salmon into containers.

How to Serve It

Finish with a squeeze of lemon or dollop of yogurt for cooling contrast. Store in airtight containers up to 4 days. For crisp skin, reheat salmon briefly skin-side down in a skillet.

5. Miso-Glazed Salmon Meal Prep Bowls

Umami-rich miso glaze gives salty-sweet depth; these bowls feel indulgent but are easy to assemble. Miso also keeps well in the fridge, making it ideal for weekly meal prep.

Ingredients

4 (6-oz) salmon fillets
3 tbsp white miso paste
2 tbsp mirin
2 tbsp low-sodium soy sauce
1 tbsp honey or brown sugar
1 tbsp rice vinegar
1 tbsp grated fresh ginger
2 cups cooked short-grain rice
1 cup shelled edamame, cooked
1 small cucumber, thinly sliced
2 tbsp sesame seeds
2 scallions, sliced

Instructions

Whisk miso, mirin, soy sauce, honey, rice vinegar, and ginger to make glaze.
Marinate salmon in half the glaze 15–30 minutes in fridge.
Preheat oven to 425°F and line a baking sheet with parchment paper.
Roast salmon 10–12 minutes, basting with remaining glaze halfway through; salmon should flake and look light pink.
Cook rice and edamame per package directions.
Assemble bowls with rice, edamame, cucumber, and salmon; sprinkle sesame and scallions.

How to Serve It

Serve with extra glaze on the side and pickled ginger if desired. Store in glass meal prep containers for up to 4 days. For freezer storage, freeze rice and salmon separately for up to 1 month.

6. Teriyaki Salmon with Quick-Steamed Broccoli

A lighter teriyaki glaze keeps sodium in check and pairs perfectly with crisp steamed broccoli. Quick, crowd-pleasing, and great for packing lunches.

Ingredients

4 (6-oz) salmon fillets
1/3 cup low-sodium soy sauce
2 tbsp mirin or dry sherry
1 tbsp rice vinegar
2 tbsp honey or maple syrup
1 tsp grated ginger
1 tsp sesame oil
2 heads broccoli, cut into florets
1 cup cooked jasmine rice
1 tbsp toasted sesame seeds
2 scallions, sliced
Salt and pepper, to taste

Instructions

Whisk soy, mirin, vinegar, honey, ginger, and sesame oil.
Marinate salmon 15 minutes if time permits.
Preheat oven to 425°F; place salmon on parchment-lined sheet and brush with glaze.
Roast 10–12 minutes, basting once; salmon should flake.
Steam broccoli 4–6 minutes until bright green and crisp-tender.
Portion rice, broccoli, and salmon; sprinkle with sesame and scallions.

How to Serve It

Add a drizzle of extra teriyaki sauce and a lime wedge. Store in airtight containers for up to 4 days. Reheat gently to preserve glaze.

7. Sheet Pan Honey-Glazed Salmon with Asparagus

Everything cooks together on one pan — minimal cleanup and balanced portions make this a perfect easy salmon meal prep idea for hectic weeks.

Ingredients

4 (6-oz) salmon fillets
1 lb asparagus, trimmed
2 tbsp honey
1 tbsp Dijon mustard
1 tbsp soy sauce
2 tbsp olive oil, divided
1 lemon, sliced
Salt and pepper
1/4 tsp red pepper flakes (optional)
2 cups cooked couscous or rice

Instructions

Preheat oven to 425°F and line a sheet pan with parchment paper.
Toss asparagus with 1 tbsp olive oil, salt, and pepper; spread across pan.
Whisk honey, Dijon, soy sauce, and remaining oil. Pat salmon dry and brush glaze on top.
Arrange salmon on pan among asparagus and add lemon slices.
Roast 12–15 minutes until asparagus is tender and salmon flakes.
Portion with couscous or rice.

How to Serve It

Garnish with lemon zest and extra red pepper flakes if desired. Store in glass meal prep containers for up to 4 days. Leftovers reheat well in a 325°F oven for 8–10 minutes.

8. Creamy Tuscan Salmon with Spinach & Artichokes

This cozy, skillet-based meal feels indulgent but comes together quickly. The creamy sauce keeps salmon moist in meal-prep containers.

Ingredients

4 (6-oz) salmon fillets
1 tbsp olive oil
3 cloves garlic, minced
1/2 cup sun-dried tomatoes, chopped
1 cup quartered artichoke hearts (canned or jarred, drained)
4 cups baby spinach
1 cup heavy cream or half-and-half
1/2 cup grated Parmesan
1/2 tsp Italian seasoning
Salt and pepper
2 cups cooked pasta or spiralized zucchini

Instructions

Season salmon with salt and pepper. Heat olive oil in a large non-stick skillet over medium-high.
Sear salmon 3–4 minutes per side until golden and just cooked through; transfer to plate.
Reduce heat to medium, add garlic, sun-dried tomatoes, and artichokes; sauté 1–2 minutes.
Stir in cream and Parmesan; simmer until slightly thickened.
Add spinach and Italian seasoning; cook until wilted and sauce coats ingredients.
Return salmon to skillet to heat through 1–2 minutes.
Serve over pasta or zucchini noodles.

How to Serve It

Garnish with extra Parmesan and cracked pepper. Store portions in airtight containers for up to 4 days; reheat gently to avoid separating the sauce.

9. Salmon Stir-Fry with Mixed Vegetables and Rice

Chunking the salmon stretches servings and speeds cooking. This stir-fry is flexible — swap veggies to what’s on sale for budget-friendly meal prep.

Ingredients

1 lb salmon, cut into 1-inch cubes
2 tbsp soy sauce
1 tbsp oyster sauce or hoisin
1 tbsp rice vinegar
1 tbsp honey
2 tbsp vegetable oil
1 red bell pepper, sliced
1 cup snap peas
1 medium carrot, julienned
3 cloves garlic, minced
1 tbsp grated ginger
2 cups cooked rice

Instructions

Whisk soy, oyster/hoisin, rice vinegar, and honey; toss salmon cubes to coat briefly.
Heat 1 tbsp oil in a wok or large skillet over high heat; sear salmon cubes 1–2 minutes per side until just cooked; transfer out.
Add remaining oil; stir-fry garlic, ginger, and vegetables 3–4 minutes until crisp-tender.
Return salmon and sauce to pan; toss gently 1–2 minutes to combine and glaze.
Check doneness visually — salmon should be opaque with a hint of pink inside.
Serve over rice.

How to Serve It

Top with sesame seeds and scallions. Store in glass meal prep containers up to 4 days. Reheat in a skillet for best texture.

10. Lemon-Herb Grilled Salmon Bowls with Quinoa

A bright citrus-herb marinade and quick grilling give fresh flavor. Grilling is a great weekend prep option for the week ahead.

Ingredients

4 (6-oz) salmon fillets
2 tbsp olive oil
Zest and juice of 1 lemon
2 tbsp chopped fresh parsley
2 tbsp chopped fresh dill
2 cloves garlic, minced
1 cup quinoa
2 cups water or broth
1 cucumber, thinly sliced
1/4 cup chopped red onion
Salt and pepper

Instructions

Whisk olive oil, lemon juice and zest, parsley, dill, garlic, salt, and pepper; marinate salmon 15–30 minutes.
Cook quinoa: boil 2 cups water, add quinoa, cover and simmer 15 minutes.
Heat grill or grill pan to medium-high; oil grates.
Grill salmon 4–5 minutes per side until grill marks appear and fish flakes.
Toss cucumber and red onion with a splash of lemon juice.
Assemble bowls with quinoa, grilled salmon, and cucumber salad.

How to Serve It

Serve with extra lemon wedges and chopped herbs. Store in airtight containers up to 4 days. Grilled salmon freezes okay for up to 1 month wrapped tightly.

11. Salmon with Cauliflower Mash (Keto-Friendly)

Low-carb and comforting, this combo keeps carbs minimal while giving satisfying texture contrast — crispy salmon and silky cauliflower.

Ingredients

4 (6-oz) salmon fillets
1 medium head cauliflower, cut into florets
2 tbsp butter
2 tbsp cream or cream cheese
1 tsp garlic powder
2 tbsp olive oil
2 tbsp chopped chives
Salt and pepper
1 tbsp lemon juice
1 cup sautéed mushrooms (optional)

Instructions

Steam cauliflower until very tender, about 10–12 minutes.
Mash cauliflower with butter, cream, garlic powder, salt, and lemon juice until smooth.
Pat salmon dry, season, and sear in olive oil 3–4 minutes per side until golden and flaky.
Sauté mushrooms if using until brown.
Plate a scoop of cauliflower mash, top with salmon and mushrooms, sprinkle chives.
Use an instant-read thermometer if unsure — salmon is done at ~125°F for medium.

How to Serve It

Serve with a lemon wedge and extra chives. Store in glass meal prep containers for up to 4 days; reheat gently to avoid drying.

12. Salmon Poke-Inspired Bowls with Soy-Ginger Marinade

Fast and customizable, these poke bowls are perfect for a 20-minute meal-prep session. Use sashimi-grade if you plan to eat raw, or quickly sear cubes for safety and texture.

Ingredients

1 lb sushi-grade salmon or regular salmon cut into 3/4-inch cubes
1/4 cup low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp sesame oil
1 tbsp honey
1 tsp grated ginger
1 clove garlic, minced
2 cups cooked sushi rice or brown rice
1 avocado, sliced
1/2 cup cucumber, diced
1 tbsp sesame seeds
2 scallions, thinly sliced

Instructions

Whisk soy, rice vinegar, sesame oil, honey, ginger, and garlic.
Toss salmon cubes in marinade 10–15 minutes.
If using raw, ensure sashimi-grade fish and serve chilled. To sear, heat a non-stick skillet and quickly sear cubes 1–2 minutes per side.
Divide rice into bowls, top with marinated salmon, avocado, cucumber, sesame seeds, and scallions.
Add more marinade sparingly as sauce.

How to Serve It

Serve with pickled ginger and soy-lime drizzle. Store components separately (rice, salmon, avocado) in airtight containers. Consume within 24–48 hours if raw fish is used.

13. Lemon-Butter Salmon with Roasted Mediterranean Veggies

A classic lemon-butter finish keeps the salmon rich but bright, while Mediterranean veggies roast alongside for an easy, balanced prep.

Ingredients

4 (6-oz) salmon fillets
3 tbsp butter
Zest and juice of 1 lemon
2 cloves garlic, minced
1 tbsp chopped oregano
1 red bell pepper, sliced
1 yellow zucchini, sliced
1/2 red onion, wedged
1/3 cup pitted Kalamata olives
2 tbsp olive oil
Salt and pepper

Instructions

Preheat oven to 425°F and line a sheet pan with parchment paper.
Toss vegetables with olive oil, salt, and oregano; roast 15 minutes.
Meanwhile, melt butter and stir in lemon zest, juice, and garlic.
Add salmon to pan, pour lemon-butter over fillets, and return to oven 8–10 minutes until flaky.
Remove and let rest 2 minutes before portioning.

How to Serve It

Serve salmon atop roasted veggies with extra lemon. Store in glass meal prep containers for up to 4 days. Reheat in oven to keep butter sauce smooth.

14. Cajun-Spiced Salmon with Black Beans & Corn

Spice up your week with smoky Cajun flavors. The black bean and corn salad is budget-friendly and holds well in the fridge.

Ingredients

4 (6-oz) salmon fillets
1 tbsp smoked paprika
1 tsp cayenne (adjust)
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
1 tbsp olive oil
1 can (15 oz) black beans, drained and rinsed
1 cup frozen corn, thawed
1/2 red bell pepper, diced
1 lime, juice
2 tbsp chopped cilantro
Salt and pepper

Instructions

Mix paprika, cayenne, garlic powder, onion powder, oregano, salt, and pepper.
Pat salmon dry and rub with spice mix; let rest 10 minutes.
Heat oil in skillet and sear salmon 3–4 minutes per side until blackened and flaky.
Combine black beans, corn, bell pepper, lime juice, cilantro, and a pinch of salt in a bowl.
Portion bean salad and top with a salmon fillet.

How to Serve It

Serve with lime wedges and a dollop of Greek yogurt if desired. Store components in airtight containers up to 4 days. Beans make this filling and budget-friendly.

15. Smoky Paprika Salmon Tacos with Cabbage Slaw

Tacos are an easy way to vary lunches. Use leftover roasted salmon or quickly pan-sear filets for fresh tacos all week.

Ingredients

1 lb salmon, cut into 2–3 fillets
2 tsp smoked paprika
1 tsp ground cumin
1/2 tsp chili powder
1 tbsp olive oil
8 small corn or flour tortillas
2 cups shredded red cabbage
1/4 cup Greek yogurt or mayo
1 tbsp lime juice
1 avocado, sliced
2 tbsp chopped cilantro
Salt and pepper

Instructions

Mix paprika, cumin, chili, salt, and pepper; rub on salmon.
Heat oil and sear salmon 3–4 minutes per side until flaky.
Combine cabbage, yogurt, lime juice, cilantro, and salt for slaw.
Warm tortillas in a skillet or oven.
Flake salmon and assemble tacos with slaw, avocado, and extra cilantro.

How to Serve It

Serve with lime wedges and hot sauce. Pack components separately in airtight containers for travel-friendly lunches.

16. Orange-Ginger Glazed Salmon with Baby Bok Choy

Bright citrus with warm ginger makes this a refreshing Asian-inspired prep. Baby bok choy cooks fast and adds leafy greens to the meal.

Ingredients

4 (6-oz) salmon fillets
1/3 cup fresh orange juice
1 tbsp soy sauce
1 tbsp honey
1 tsp grated ginger
1 tsp rice vinegar
1 tbsp olive oil
4 heads baby bok choy, halved
1 tbsp sesame oil
1 tbsp sesame seeds
Salt and pepper

Instructions

Whisk orange juice, soy, honey, ginger, and vinegar.
Marinate salmon 15 minutes if time allows.
Preheat oven to 400°F and roast salmon 10–12 minutes, brushing with glaze.
In a skillet, heat sesame oil and sauté bok choy cut-side down 2–3 minutes until wilted; season with salt.
Plate salmon over bok choy and spoon remaining glaze on top; sprinkle sesame seeds.

How to Serve It

Serve with steamed rice and extra orange wedges. Store in glass meal prep containers up to 4 days.

17. Mediterranean Salmon Wraps with Tzatziki

Wraps are fast to assemble and travel-friendly. Tzatziki adds cooling creaminess and excellent make-ahead potential.

Ingredients

1 lb cooked salmon, flaked
4 large whole-wheat tortillas or flatbreads
1 cup plain Greek yogurt
1/2 cucumber, grated and drained
1 clove garlic, minced
1 tbsp lemon juice
1 tsp dried dill
1 cup cherry tomatoes, quartered
1/2 red onion, thinly sliced
1 cup baby spinach
Salt and pepper

Instructions

Make tzatziki: mix Greek yogurt, grated cucumber, garlic, lemon juice, dill, salt, and pepper.
Lay out tortillas and layer spinach, flaked salmon, tomatoes, red onion, and 2 tbsp tzatziki per wrap.
Fold and roll tightly; cut in half.
Wrap in parchment for grab-and-go lunches.

How to Serve It

Serve with a side of olives or a simple salad. Store wrapped in airtight containers for up to 3 days to keep flatbread soft.

18. Pesto-Crusted Salmon with Tomato-Cucumber Salad

A crunchy pesto crust adds texture and herb flavor. This is a fresh, Mediterranean-style meal prep option that pairs well with quick-cooking grains.

Ingredients

4 (6-oz) salmon fillets
1/2 cup basil pesto (homemade or store-bought)
1/4 cup panko breadcrumbs
1 tbsp olive oil
2 cups cooked farro or couscous
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/4 cup crumbled feta
1 tbsp red wine vinegar
Salt and pepper

Instructions

Preheat oven to 425°F and line a baking sheet with parchment paper.
Mix pesto and panko; brush salmon with a thin coat of pesto mixture.
Bake 10–12 minutes until crust is set and salmon flakes.
Toss tomatoes, cucumber, feta, vinegar, and olive oil to make salad.
Portion with farro or couscous.

How to Serve It

Garnish with basil leaves and a drizzle of olive oil. Store in glass meal prep containers up to 4 days. Pesto can be swapped for arugula-mint pesto for a peppery twist.

19. Greek-Style Baked Salmon with Lemon-Oregano

Bright, herby flavors and easily roasted potatoes make this a satisfying prep that travels well to work lunches.

Ingredients

4 (6-oz) salmon fillets
2 tbsp olive oil
1 lemon, sliced and juiced
1 tbsp dried oregano
4 cups small fingerling potatoes, halved
1/2 cup pitted Kalamata olives
1/4 cup crumbled feta
Salt and pepper
2 tbsp chopped parsley

Instructions

Preheat oven to 425°F and line a sheet pan with parchment paper.
Toss potatoes with 1 tbsp olive oil, salt, and pepper; roast 20 minutes.
Mix lemon juice, remaining olive oil, oregano, salt, and pepper; brush on salmon and top with lemon slices.
Add salmon and olives to sheet and roast 10–12 minutes until salmon flakes.
Sprinkle feta and parsley before serving.

How to Serve It

Serve warm with extra lemon. Store in airtight containers for up to 4 days. Potatoes reheat well in oven for crispness.

20. Chili-Lime Salmon with Black Bean Quinoa

Zesty chili-lime seasoning keeps things lively and pairs nicely with a hearty black bean quinoa salad for protein-packed meal prep.

Ingredients

4 (6-oz) salmon fillets
1 tbsp chili powder
1 tsp cumin
Zest and juice of 1 lime
2 tbsp olive oil
1 cup quinoa
1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels
1/4 cup chopped cilantro
Salt and pepper
1/2 red bell pepper, diced

Instructions

Mix chili, cumin, lime zest, salt, pepper, and olive oil; rub on salmon and marinate 10 minutes.
Cook quinoa and stir in black beans, corn, bell pepper, cilantro, and lime juice; season to taste.
Bake or grill salmon 10–12 minutes until flaky.
Serve salmon over quinoa salad.

How to Serve It

Garnish with extra lime wedges and chopped cilantro. Store in glass meal prep containers for up to 4 days. This salad is excellent cold or at room temperature.

21. Hoisin-Garlic Salmon with Soba Noodles

Hoisin adds sweet umami depth and pairs wonderfully with nutty soba noodles for an Asian-inspired weekly lunch.

Ingredients

4 (6-oz) salmon fillets
1/4 cup hoisin sauce
2 tbsp soy sauce
2 cloves garlic, minced
1 tbsp rice vinegar
1 tbsp sesame oil
8 oz soba noodles, cooked
2 cups shredded cabbage
2 scallions, sliced
1 tbsp sesame seeds
Salt and pepper

Instructions

Whisk hoisin, soy, garlic, vinegar, and sesame oil.
Marinate salmon 15 minutes if possible.
Roast salmon 10–12 minutes at 425°F, brushing with sauce.
Toss cooked soba with shredded cabbage, scallions, a splash of sesame oil, and soy to taste.
Serve salmon over noodles and sprinkle sesame seeds.

How to Serve It

Top with chopped peanuts for crunch if desired. Store in airtight containers for up to 4 days.

22. Harissa-Roasted Salmon with Chickpea Salad

Harissa brings smoky heat that’s balanced by a bright lemon-chickpea salad — affordable, filling, and pantry-friendly.

Ingredients

4 (6-oz) salmon fillets
2 tbsp harissa paste
2 tbsp olive oil
1 can (15 oz) chickpeas, drained and rinsed
1/2 red onion, finely diced
1/2 cup chopped parsley
Zest and juice of 1 lemon
1 tbsp olive oil
Salt and pepper
1/2 cup diced cucumber

Instructions

Preheat oven to 425°F and line a baking sheet with parchment paper.
Rub salmon with harissa and olive oil; roast 10–12 minutes until flaky.
Combine chickpeas, onion, parsley, cucumber, lemon juice and zest, and olive oil; season with salt and pepper.
Serve salmon atop chickpea salad.

How to Serve It

Serve with warm pita or over greens. Store salad and salmon separately in glass meal prep containers for up to 4 days.

23. Brown Sugar & Soy Salmon with Garlic-Sesame Broccolini

A caramelized glaze and crisp broccolini make for a simple, flavorful prep. The sweet-salty contrast is satisfying and reheats well.

Ingredients

4 (6-oz) salmon fillets
2 tbsp brown sugar
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 clove garlic, minced
1 tbsp sesame oil
1 bunch broccolini
1 tbsp olive oil
1 tsp sesame seeds
Salt and pepper

Instructions

Preheat broiler and line a baking sheet with parchment paper.
Mix brown sugar, soy, vinegar, garlic, and sesame oil; brush on salmon.
Broil 6–9 minutes until glaze bubbles and salmon flakes.
Toss broccolini with olive oil, salt, and pepper; roast 8–10 minutes until tender.
Sprinkle sesame seeds over salmon before serving.

How to Serve It

Serve with steamed rice or quinoa. Store in airtight containers for up to 4 days. Reheat gently under low heat.

24. Panko-Crusted Lemon-Garlic Salmon with Arugula Salad

A crunchy panko crust adds texture and makes meal-prep salmon feel special while staying easy to reheat.

Ingredients

4 (6-oz) salmon fillets
3/4 cup panko breadcrumbs
2 cloves garlic, minced
2 tbsp grated Parmesan
Zest of 1 lemon
2 tbsp melted butter or olive oil
4 cups arugula
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper
Shaved Parmesan for garnish

Instructions

Preheat oven to 425°F and line a baking sheet with parchment paper.
Combine panko, garlic, Parmesan, lemon zest, and melted butter; press onto salmon tops.
Bake 12–14 minutes until crust is golden and salmon flakes.
Toss arugula with olive oil, lemon juice, salt, and pepper.
Serve salmon over arugula and garnish with shaved Parmesan.

How to Serve It

Serve immediately or pack cold over greens. Store components separately in airtight containers for up to 3 days.

25. Maple-Sriracha Salmon Bowls with Roasted Brussels Sprouts

Sweet heat from maple and sriracha lifts the salmon, while roasted Brussels give a caramelized, budget-friendly side.

Ingredients

4 (6-oz) salmon fillets
2 tbsp maple syrup
1 tbsp sriracha (adjust)
1 tbsp soy sauce
1 lb Brussels sprouts, halved
2 tbsp olive oil, divided
2 cups cooked brown rice
2 scallions, sliced
Salt and pepper

Instructions

Preheat oven to 425°F and line a sheet pan with parchment paper.
Toss Brussels with 1 tbsp olive oil, salt, and pepper; roast 15–20 minutes until caramelized.
Mix maple, sriracha, and soy; brush on salmon and roast 10–12 minutes until glazed and flaky.
Portion rice, sprouts, and salmon into containers and top with scallions.

How to Serve It

Add extra sriracha or lime for brightness. Store in glass meal prep containers for up to 4 days. Reheat gently.

26. Lemon-Pepper Baked Salmon with Farro & Roasted Beets

A heartier grain like farro and earthy roasted beets make this one feel substantial and keep costs down while boosting fiber.

Ingredients

4 (6-oz) salmon fillets
1 tbsp olive oil
1 tsp lemon pepper seasoning
1 cup farro, rinsed
3 cups water or broth
3 medium beets, peeled and cubed
1 tbsp balsamic vinegar
2 tbsp chopped parsley
Salt and pepper
1 lemon, wedges

Instructions

Preheat oven to 425°F and line a sheet pan with parchment paper.
Toss beets with 1 tbsp olive oil, salt, and pepper; roast 25–30 minutes until tender.
Cook farro in 3 cups water/broth about 25–30 minutes until chewy but tender; drain.
Pat salmon dry, rub with lemon pepper and olive oil; bake 10–12 minutes until flaky.
Toss roasted beets with balsamic and parsley.
Portion farro, beets, and salmon; add lemon wedges.

How to Serve It

Serve with extra parsley and lemon. Store in airtight containers up to 4 days. Farro adds chew and reheats well.

You made it to the end — 26 easy salmon meal prep ideas to keep your week stress-free and tasty. From sheet-pan suppers and cozy creamy bowls to bright citrus and spicy glazes, there’s a style here for every mood and budget. Pin this list to your meal-planning board and try two new recipes this week — which flavor profile will you make first, Asian, Mediterranean, or comfort-Italian?

If you cook in batches, a good set of glass meal prep containers and a trusty digital kitchen thermometer will save you time and worry. Share your favorite swap or tweak in the comments — I’d love to hear which of these easy salmon meal prep recipes becomes a weekly staple for you!