Here is a super easy meal you can prep this week for lunch and/or dinner! Any time we prepare a meal it is a great goal to try to make half or your plate fruits and/or veggies, a quarter your grains or starchy vegetable, and a quarter your protein. This salmon and asparagus with rice is a great example of that and having it prepared ahead of time will make your week that much easier!

You will need:

  • 4, 4oz. pieces of salmon
  • 1 bunch of asparagus
  • 4 cups of rice, cooked
  • 8 oz. parmesan cheese
  • 6 tsp. olive oil
  • Garlic powder
  • Juice of 1 lemon
  1. Preheat oven to 400F
  2. Prepare a baking tray with aluminum foil
  3. Coat salmon and asparagus in olive oil, garlic powder, and lemon juice
  4. Place salmon and asparagus onto baking tray and place into oven for ~15 minutes, until salmon is flaky, and asparagus is tender
  5. Prepare 4 cups of rice by combining 11⁄2 cup of rinsed rice with 3 cups of water in a pot, bring to a boil and then reduce the heat, cover and let simmer until all the water is absorbed
  6. Place 1 cup of rice, one 4 oz. serving of salmon, 14 spears of asparagus into an airtight container, top with 2 oz. of parmesan cheese and store in the fridge for up to 4 days

Exchanges: 4 meat, 2 vegetable, 3 starch, 2 dairy, 1 fat

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