Thursday, September 27, 2018

Easy Salmon and Veggies Meal Prep

Easy Sheet Pan Meal Prep! 
With Oven Baked Salmon, Potatoes, and Green Beans.  

This is my go-to meal prep, it is the easiest one to prepare while still packed with flavor, and very balanced! I meal prep every Sunday for 4 lunches that I bring to work (the coworkers and I always eat out on Fridays for lunch cuz you gotta treat yo self ;)). But for the other four days I always bring my lunch, and it is so easy to make them all on Sunday and have them ready to go in the fridge! 

Meal prepping is essential for everyone with busy work schedules that still want to eat healthy meals on a budget! I go to the gym everyday after work and what I eat for lunch is a huge impact on how my workout will turn out that day. I try to keep my lunches balanced with a significant amount of protein, fat, and carbohydrates, so I have enough energy for a great workout later that day! 

Also, for this particular meal I baked everything on one sheet pan so the clean up was a breeze! 

with 3 oz of salmon per serving, 1/2 cup green beans, 1/2 cup potatoes and with the seasoning and garnish the nutrition facts are as follows: 

400 Calories 
22 g Fat 
6 g Polyunsaturated Fat 
11 g Monounsaturated Fat
4 g Saturated Fat 
23 g Carbohydrate
4 g Dietary Fiber 
27 g Protein 
50% DV Vitamin C 
35% DV Vitamin A 

Salmon and olive oil are excellent sources of essential fatty acids like Omega 3 which works as a great anti-inflammatory to improve heart health ! These foods are also excellent sources of monounsaturated and polyunsaturated fats which are our "good fats". The potatoes and green beans are a great source of fiber which can also improve your heart health and digestive health as well! 

12 oz salmon filet 
2 cups baby potatoes (sliced in half) 
2 cups fresh green beans 
2 tablespoons olive oil 
salt & pepper 
dried basil & oregano 
red chili flakes 
1 lemon (cut into 4 wedges) 
1/2 cup of fresh cilantro leaves 

How To Make It: 
1.Preheat oven to 375 degrees and line a sheet pan with wax paper, parchment paper, or foil.
2. Place the full filet of salmon on the sheet (skin down). 
3. Place the sliced baby potatoes and green beans on the sheet  pan as well
4. Season with the olive oil, herbs and spices 
5. Bake for 30-45 minutes (until salmon and veggies are fully cooked) 
TIP: also take into consideration you are likely to be reheating this meal in a microwave or what have you, this will also cook the meal so to prevent your salmon from becoming dry do not over cook, if anything under cooking at this step is recommended. 
6. Remove from over and portion the salmon and veggies into four containers (i prefer glass), then finish with a wedge of lemon (which you squeeze on after you reheat it) and a couple sprigs of cilantro. 

Enjoyyy :) 

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