If you’re just looking for a new food to add to your meal prep menu, we found 39 salmon meal prep recipes that are great for every meal. Yep, you heard us right. We know what you’re thinking. Salmon for meal prep? Are they out of their minds?
Here at Meal Plan Ninja, we’ve found a bunch of recipes that show just how versatile salmon is. You can have it for breakfast, lunch, or dinner. It can be grilled, baked, sautéd, or eaten raw. It’s an easy way to get your daily nutrients in (if you don’t know what benefits you can get from eating salmon, you can keep reading or jump here).
You don’t have to be scared when it comes to meal prepping salmon. While it seems like salmon is only good when it’s fresh, we can assure you that it’ll taste just as good the next day. If you cook your salmon well and buy quality fish, it’ll definitely help in keeping your meals tasty and fresh throughout the week. If you’re not sure how to tell if your salmon is quality, keep on reading – we’ll be breaking down all the qualities of high-quality salmon so you know what to look for.
Jump ahead to a section in this article:
- Why Salmon?
- Wild vs. Farmed Salmon
- Making Farmed Salmon Healthier
- Breakfast Salmon Recipes
- Lunch Salmon Recipes
- Dinner Salmon Recipes
Salmon is chock-full of healthy fatty components, minerals, and vitamins.
Salmon, like most fish, is full of omega-3s. Your body doesn’t make this acid on its own, so you have to either eat foods with omega-3s or take supplements.
Omega-3s are a heart-healthy fatty acid. They help lower the risk of heart disease, depression, dementia and arthritis.
Salmon is also full of B vitamins, all of which are important in keeping your brain and nervous system in tip-top shape.
It’s also a great way to stock up on vitamin A. Vitamin A acts as an antioxidant that helps keep your bones, teeth, and immune system healthy.
Wild vs. Farmed Salmon
You might be asking yourself what the differences are between your typical farmed salmon from the grocery store and organic, wild-caught salmon, and how you can tell. You might even be asking yourself if it really makes THAT much of a difference. We did all the research so you don’t have to.
The first difference between farmed salmon and wild salmon is their living conditions.
Wild-caught salmon is caught from oceans, lakes, and rivers. Their diet, breeding, and health isn’t controlled or altered in any way. Farmed salmon spend their entire lives in crowded breeding pens. Farmers control their diet and lifestyle. However, both farmed and wild salmon are affected by chemical contaminants, but farmed salmon has a higher concentration of pollutants.
Now, the big question is what kind of nutritional differences are really present in wild vs. farmed salmon?
Well, wild salmon often has fewer calories and saturated fat. Because of this, wild salmon also has less vitamin A and D than farmed salmon. However, it does have farmed salmon beat in a few categories: wild salmon tends to have more protein. Wild salmon also contains more omega-3 EPA and omega-6 acids. It has the same amount of omega-3 DHA as farmed salmon. Farmed salmon has more calories, saturated fat, and vitamin A/D in comparison.
Lastly, how can you visually tell the difference between wild and farmed salmon? It can be found in the fish’s color.
Wild salmon is naturally pink due to a diet high in krill, cramps, and shrimp. A salmon’s diet means that the fish consumes a high amount of astaxanthin, which acts as a naturally occurring antioxidant. Farmed salmon is naturally pale and can even be a little bit grayish due to a diet that’s high in grain and fish feed. Farmed salmon only looks red because artificial dye is added into their feed to give them color. You’ll also be able to see more fat in farmed salmon.
Making Farmed Salmon Healthier
Maybe you didn’t have the time or money to buy wild salmon. Maybe it’s hard to find at your favorite grocery store. It’s not the end of the world, because there’s one thing you can do to make your farmed salmon healthier and tastier.
If you’re going to meal prep farmed salmon, you can remove the layer of skin and the fat just below it. These are the most absorbent areas of the fish, and chemicals tend to be concentrated here. If you’re worried about your wild salmon being contaminated or want to cut down on the amount of fat you consume, you can also do this to help make it a little healthier.
Breakfast Salmon Recipes
If you need a quick breakfast you can eat on the go, this salmon breakfast wrap is exactly what you need.
This recipe takes a breakfast classic and makes it just a little fancier with salmon and chives.
This smoked salmon hash is a hearty (but healthy) breakfast to keep you filled until lunch time.
Omelets don’t have to be boring! This recipe adds salmon for a fresh take on a typical breakfast dish.
Cream cheese isn’t the only thing you can put on bagels. Adding salmon makes this breakfast more filling, and somehow even more delicious.
These breakfast bombs are the perfect way to satisfy your eggs benedict cravings on a busy weekday morning.
This salmon breakfast is anything but bland with its red pepper flakes, arugula, and onions.
With a variety of ingredients, this frittata is sure to satisfy everyone at the dining table.
You can easily make this healthy breakfast while you watch the morning news!
Spruce up your scrambled eggs with dill and salmon! It’ll make your breakfast seem 10 times fancier.
Breakfast bowls are the best way to eat a variety of healthy foods in one go, and this recipe doesn’t disappoint.
All you need is a cast iron skillet and a few ingredients to make a hearty and classic breakfast.
Who said that delicious breakfast quesadillas couldn’t be made with salmon? This recipe proves that anything is possible.
Lunch Salmon Recipes
This recipe is so versatile that you don’t even need to have all the ingredients to make a delicious lunch!
This avocado salmon salad is the perfect healthy lunch to eat on your work break.
This baked barbecue salmon bowl is a delicious and simple way to eat your salmon and veggies.
Burgers don’t have to be made with beef! These salmon burgers are a delicious way to indulge your cravings in a healthier and tastier way.
You don’t need any crazy ingredients to make a delicious grilled salmon in just 15 minutes.
This recipe combines citrus and lemon yogurt sauce to create a completely unique and delicious flavor profile!
This recipe is so good that you’ll feel just like you’re eating at a fish market in Bangkok.
Salmon tacos are always a great lunch option. Pair it with a refreshing and delicious juice for the weekdays and a beer for the weekends.
Salmon cakes are a classic way to cook this fish, and this recipe proves that you can have them in your stomach in under 30 minutes.
If you’re craving a pasta recipe that goes well with salmon, this is the recipe for you.
Feta, Greek olives salmon make a delicious and super healthy lunch option that you can eat right away without reheating.
If you’re looking for a quick, delicious, and portable meal that’ll fit perfectly in your Tupperware, this recipe is for you.
These wraps are so easy to make, and even easier to eat.
Dinner Salmon Recipes
This honey sriracha salmon is the perfect combination of sweet and spicy!
This is one of those meals that are super easy to make because you can just throw everything in one pot and end up with a delicious dinner.
Panko adds an awesome texture to this flavorful recipe.
Shrimp and salmon compliment each other perfectly in this buttery and lemon-flavored dish.
Dijon mustard adds a super unique and irresistible flavor that makes this baked salmon recipe stand out.
Yes, you can make healthy and crispy salmon in just under 15 minutes. This recipe is so delicious you’ll want to eat it every week.
This salmon recipe is great if you want something flavorful and different for dinner.
This recipe has unique flavors and is great to try if you want to step out of your comfort zone.
Yes, this delicious balsamic salmon can be yours in just under 20 minutes.
This Mexican-inspired dish is a great way to satisfy your cravings without the tortillas.
Honey and garlic combine to create a deliciously sweet and savory flavor to this salmon dish.
This South African dish is super unique and super tasty.
You can easily meal prep a week’s worth of this delicious salmon while you watch an episode of Suits.