Delicious and Easy Meal Prep: Baked Salmon with Asparagus, Stir-Fry Cauliflower Rice, and Chia Pudding

3-day Meal Prep

This meal prep is the perfect blend of wholesome, flavorful ingredients and quick, easy steps to create a nutritious and satisfying few days of meals. With perfectly baked salmon, tender asparagus, a savory cauliflower rice stir-fry, and creamy chia pudding, you’ll have everything you need to stay fueled and energized. Plus, it only takes a bit of effort upfront, and then you’re set for several days of delicious, health-packed meals. Here’s how to make it:

Ingredients

For the Baked Salmon and Asparagus:

• 12 oz Salmon (divided into 3 pieces, about 4 oz each)

• 1/2 tsp Salt

• 1 tsp Garlic Powder

• 1 tsp Onion Powder

• 1/2 tsp Black Pepper

• 1/2 tsp Lemon Pepper

• 6 Lemon Slices (for topping)

• 1 bunch Asparagus (washed and trimmed, tough ends removed)

• Olive Oil Cooking Spray (for greasing)

For the Stir-Fried Cauliflower Rice:

• 16 oz Cauliflower Rice (fresh or frozen)

• 12 oz Mixed Frozen Vegetables (carrots, peas, corn, etc.)

• 2 tbsp Low-Sodium Soy Sauce

• 1 tsp Garlic Powder

• 1 tsp Salt

• 1/2 tsp Sesame Oil

• 2 Eggs (scrambled)

For the Chia Pudding:

• 3 tbsp Chia Seeds (per container)

• 1/2 tsp Stevia (or sweetener of choice)

• 1 tsp Vanilla Extract

• 1 cup Almond Milk (or milk of choice)

Step 1: Bake the Salmon and Asparagus

1. Preheat your oven to 400°F (200°C).

2. Prepare the salmon: Cut the salmon into 4 oz pieces and place them on a lined baking sheet.

3. Season the salmon: Sprinkle with 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp salt, 1/2 tsp black pepper, and 1/2 tsp lemon pepper. Top each piece of salmon with 2 lemon slices.

4. Prepare the asparagus: Wash the asparagus and trim the tough ends. Place the asparagus on the same baking sheet as the salmon.

5. Season the asparagus: Lightly spray with olive oil cooking spray and sprinkle with a little salt and black pepper.

6. Bake: Place the baking sheet in the oven and bake for 20 minutes, or until the salmon is cooked through and flakes easily with a fork, and the asparagus is tender and lightly browned.

Step 2: Stir-Fry the Cauliflower Rice

1. Heat a large skillet or wok over medium heat. Add the frozen cauliflower rice and frozen mixed vegetables.

2. Stir-fry until the vegetables are heated through and the cauliflower rice begins to soften, about 5-7 minutes.

3. Season: Add the soy sauce, garlic powder, salt, and sesame oil. Stir to combine and cook for another 2-3 minutes until well mixed and fragrant.

4. Scramble the eggs: Create a well in the center of the pan and crack the 2 eggs into the center. Scramble the eggs and cook until fully set, then stir them into the cauliflower rice and vegetables.

5. Once everything is cooked through, divide into 3 equal portions and store in meal prep containers.

Step 3: Make the Chia Pudding

1. In a jar or small container, add 3 tbsp chia seeds, 1/2 tsp stevia, and 1 tsp vanilla extract.

2. Pour in 1 cup almond milk (or any other milk of your choice).

3. Stir everything together until well combined. Cover and place in the fridge for at least 3 hours, but preferably overnight.

4. When ready to serve, the chia seeds will have absorbed the liquid, creating a thick, creamy pudding-like texture. Enjoy it as a breakfast or snack!

Final Thoughts on This Meal Prep

This meal prep is not only delicious, but it’s also incredibly simple to make. The baked salmon is beautifully seasoned, flaky, and perfectly paired with crisp-tender asparagus. The cauliflower rice stir-fry is a satisfying, low-carb alternative to regular rice, loaded with veggies and protein from the eggs. And the chia pudding provides a creamy, lightly sweetened treat that’s full of fiber and omega-3s.

With just a bit of time upfront, you’ll have healthy, flavorful meals ready for the week—whether you’re preparing for busy lunches, quick dinners, or easy breakfasts. It’s the perfect combination of health-conscious and deliciously satisfying!

For food safety reasons, I prefer to meal prep only 3 days’ worth of fish at a time. This ensures that the fish stays fresh and maintains its best flavor and texture throughout the week. It’s a simple way to stay safe while enjoying delicious, nutrient-packed meals!

Meal Prep Tips:

• Storage: Store the salmon, asparagus, and stir-fried cauliflower rice in airtight containers in the fridge for up to 4 days.

• Customization: Feel free to swap out the mixed vegetables for your favorites, or use a different type of fish like tilapia or cod if you prefer.

• Chia Pudding Variations: Top your chia pudding with fresh fruit, nuts, or a drizzle of honey for extra flavor when you’re ready to serve.

Enjoy the ease, taste, and convenience of this meal prep!