Meal PrepHigh ProteinDairy Free
Teriyaki Salmon Meal Prep
4 boxes, 42g protein each, ready in 25 minutes.
Prep
10m
Cook
15m
Total
25m
Servings
4
kcal
545
Protein
42g
Carbs
48g
Fat
18g
Macros per serving
Overview
Why it works
Glazed salmon, jasmine rice, broccoli, sesame. One sheet pan, four lunches.
- Salmon = protein + omega-3s in one move.
- Rice + broccoli are the perfect post-lift base.
- Glaze hits every box with restaurant flavor.
Ingredients
Ingredients · 4 servings
- 4 × 150 g salmon fillets
- 2 cups cooked jasmine rice
- 400 g broccoli florets
- 3 tbsp soy sauce
- 2 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp ginger
- 1 tsp garlic
- Sesame seeds, green onion
Instructions
Step by step
- 1
Whisk soy + honey + vinegar + ginger + garlic.
- 2
Brush salmon, roast 200°C / 400°F for 12 min.
- 3
Roast broccoli on same tray.
- 4
Divide rice, salmon, broccoli into 4 boxes.
- 5
Top with sesame + green onion.
Pro Tips
Coach-level details
- Reserve a spoon of glaze raw — drizzle when reheating.
- Slightly under-cook salmon — it finishes in the microwave.
Storage & Swaps
Keep it, swap it, save it
Storage
- 4 days refrigerated.
- Label containers with the prep date.
- Reheat gently or bring to room temp before serving.
Smart swaps
- Chicken thighs instead of salmon.
- Cauli rice for a low-carb version.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.