Lemon Garlic Salmon, Rice & Veggie Bowl

Written By Tommy Else

6 oz salmon
1 cup cooked white rice
1–1.5 cups mixed vegetables (asparagus + zucchini)\

Estimated Macros (Per Meal)

Calories: ~520–560 kcal
Protein: ~42–45g
Carbs: ~45–50g
Fat: ~16–18g
Sugar: ~3–5g
Sodium: ~300–450mg

Why This Meal Works

Salmon provides high-quality protein and healthy fats for recovery. Rice supplies steady energy. Vegetables add volume and nutrients for fullness. Controlled fats keep calories in check.

Grocery List (5 Meals)

Salmon fillets – ~2 lbs
White rice – 1 1/4 cups dry
Asparagus – 1 lb
Zucchini – 2–3 medium
Olive oil – ~2 tbsp
Garlic – 4–5 cloves
Lemon juice – 2–3 tbsp
Salt, pepper, paprika or lemon pepper

Protein Cooking Options (Salmon)

Oven:
Bake at 400°F for 10–12 minutes.

Sous Vide:
125–130°F for 30–45 minutes.

Grill:
Medium heat, 4–5 minutes per side.

Batch Cooking Instructions

1. Cook rice (17–20 minutes).
2. Roast vegetables at 400°F for 12–15 minutes.
3. Cook salmon using preferred method.
4. Assemble into 5 containers.

Vegetable Substitutions

  • Broccoli

  • green beans

  • Brussels sprouts

  • bell peppers

  • spinach

  • zucchini

  • cauliflower.

Keep portions 1–1.5 cups.

Meal Variations

Mexican:
Calories: ~550 kcal | Protein: ~42g | Carbs: ~50g | Fat: ~18g | Sugar: ~4g | Sodium: ~450–600mg

Asian:
Calories: ~560 kcal | Protein: ~42g | Carbs: ~45g | Fat: ~18g | Sugar: ~4g | Sodium: ~600–750mg

Mediterranean:
Calories: ~560 kcal | Protein: ~42g | Carbs: ~45g | Fat: ~18g | Sugar: ~4g | Sodium: ~450–650mg

Storage & Reheating

Fridge: Up to 4 days
Freezer: Up to 2 months
Reheat: Microwave 1.5–2 minutes

Tommy Else
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Ground Beef, Baby Potatoes & Asparagus