Sheet Pan Salmon with Roasted Veggie Quinoa Salad
Protein: 42g | Calories: 578 | Carbs: 32g | Fat: 28g | Fiber: 6g
A simple, nourishing meal prep favorite for busy weeks.
If you’re trying to eat clean, get more protein, and not totally lose your mind midweek, this simple meal-prep recipe is has everything you need.
✔️ High protein
✔️ Veggie-packed
✔️ Healthy fats
✔️ Simple ingredients
✔️ Minimal cleanup
✔️ Great cold or hot
Why this is a great meal prep
You don’t need a million ingredients or fancy prep tools—just a single sheet pan and about 30 minutes. The flavors actually get better over time as the tahini and lemon soak into the quinoa and roasted veggies. It’s flavorful, satisfying, and reheats beautifully without drying out—exactly what you want in a go-to meal prep recipe.
Even better? If you use frozen salmon and veggies, this meal can be made entirely from freezer and pantry staples. It’s one of my personal go-to’s after travel or during a busy week when I don’t have time for a full grocery haul. As long as I have a fresh lemon, I’ll use whatever frozen veggies I’ve got on hand. It’s easy to prep, easy to portion, and gives me four solid meals with zero stress.
This recipe is balanced and blood sugar-friendly, with fiber, protein, and healthy fats to help you stay full and energized. Whether you're training, working, parenting, or just trying to avoid high calorie take-out lunches, this meal prep hit the spot.
Why 4-Day Meal Prep Works
Planning meals for 4 days (instead of a full 5–7) helps keep food fresh and gives you built-in flexibility for real life—whether that’s a dinner out, leftovers, or a night where you just want a smoothie and your couch.
Four days of meals gives you structure without making you feel trapped. It’s a realistic rhythm that supports consistency and reduces the chance of food waste (and food boredom).
Ingredients (Serves 4):
4 salmon filets (4 oz each)
2 cups cooked quinoa (about ¾ cup dry)
1 red bell pepper, sliced
1 zucchini, chopped
1 red onion, chopped
1 tbsp olive oil
2 tbsp tahini
Juice of 1 lemon
Salt, pepper, and paprika (or your favorite spice blend)
Seasoning Tips
Feel free to mix it up with the seasoning on your salmon:
Spicy: Add smoked paprika + cayenne
Fresh: Use dill or parsley + lemon zest
Savory: Try garlic powder + thyme
Don’t skip the tahini-lemon drizzle—it adds creaminess and ties everything together without needing a separate dressing.
Instructions:
Preheat oven to 400°F (200°C).
Toss bell pepper, zucchini, and red onion with olive oil, salt, and pepper. Spread out on one side of a parchment-lined sheet pan.
Place salmon filets on the other side. Season with salt, pepper, and paprika.
Roast for 15–18 minutes or until salmon flakes easily with a fork.
While the salmon roasts, cook quinoa if you haven’t already.
In a small mixing bowl, mix juice from 1 lemon with 3 tbsp tahini until smooth. Add water if needed
Assemble meals:
½ cup quinoa
1 salmon filet
1 cup of the roasted veggies
Drizzle with 2 tbsp tahini and fresh lemon sauce
Let cool slightly, then cover and refrigerate.
Storage + Reheating Tips:
Store in airtight glass containers in the fridge for up to 4 days
Best reheated in the microwave (1–2 min) or eaten cold like a hearty salad
