Salmon and Quinoa Meal Prep Bowl
Flaky oven-baked salmon served alongside fluffy quinoa, roasted broccoli, and a light herb-lemon dressing. Designed specifically to hold up beautifully in the fridge for easy weekday lunches.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by SE + Lila
SE created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl
Time saver
Meal Prep Storage: This bowl keeps beautifully in an airtight container in the fridge for up to 3 days. If reheating, microwave on medium power for 1 to 2 minutes so the salmon stays moist.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
Tap card to mark done - 02
Place the salmon fillet on one side…
Place the salmon fillet on one side of the baking sheet and the broccoli florets on the other side. Drizzle both with the olive oil, and season with salt and ground black pepper.
Tap card to mark done - 03
Bake in the preheated oven for 12…
Bake in the preheated oven for 12 to 15 minutes, until the salmon is opaque throughout and flakes easily with a fork, and the broccoli is tender with slightly browned edges.
Look for: the salmon is opaque throughout and flakes easily with a fork, and the broccoli is tender with slightly browned edges
Tap card to mark done - 04
Prepare the dressing by whisking the lemon…
While baking, prepare the dressing by whisking the lemon juice and dried dill together in a small bowl until combined.
Look for: combined
Tap card to mark done - 05
Assemble your meal prep container by placing…
Assemble your meal prep container by placing the cooked quinoa in the bottom, then topping it with the roasted broccoli and salmon fillet.
Tap card to mark done - 06
Drizzle the lemon-dill dressing over the top…
Drizzle the lemon-dill dressing over the top just before sealing, or store the dressing in a separate small container to add right before eating. Can be enjoyed cold or gently reheated.
Ready when: everything is assembled and ready to enjoy
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