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Cold Lunch Meal Prep

Lunch meal prep you can bring to work and keep it cold. Glazed salmon recipe with roasted cauliflower salad. Perferct for lunch meal prep.

This recipe is , , , with main ingredient

The easiest salmon recipe for lunch meal prep. This lunch recipe is served with a tasty cauliflower salad.

Cold Lunch Meal Prep For Weight Loss

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 5 meals
Author: Bobby Parrish


For the salmon:

  • 5 five ounce pieces of salmon
  • 1 tablespoon light brown sugar
  • Zest of 1 lemon
  • Zest of half an orange
  • Kosher salt

For the cauliflower salad:

  • 1 large cauliflower over 2 pounds
  • 2 carrots chopped
  • 1 cup frozen peas
  • 2 hard boiled eggs chopped
  • 3 dill pickles chopped
  • 2 tablespoons each fresh dill & parsley finely chopped
  • 1 long red chile finely sliced
  • Grapeseed or olive oil
  • Kosher salt
  • Fresh black pepper

For the dressing:

  • ½ cup low fat mayo
  • ½ teaspoon sesame oil
  • 1 teaspoon coconut amino acid or low salt soy sauce
  • Juice of 1 lemon
  • ¼ teaspoon kosher salt
  • Fresh black pepper


  1. Cook’s Notes: Cooked salmon will only keep in the fridge 3 days. So either plan on freezing two of the cooked or raw pieces for a later date.
  2. It’s best to buy center cut, thick salmon filets. They won’t dry out like thin pieces tend to do.
  3. Begin Cooking:
  4. Season the top of the salmon with the brown sugar, zest, and a nice pinch of salt. Place in the fridge for at least 20 minutes or up to 2 hours.
  5. Pre-heat oven to 450 degrees F and chop the cauliflower into large bite size florets. Place the cauliflower on a sheet tray and season with 2 teaspoons oil, just under 1 teaspoon salt, and a few cracks of pepper. Cook in the oven for 25-30 minutes, or until the cauliflower gets well browned.
  6. While the cauliflower cooks, bring a medium size pot of water to a boil and cook the eggs. To get beautiful yellow egg yolks turn the heat down to a low simmer as soon as the eggs go in the water and cook for exactly 12 minutes. Keep the water in the pot and place the eggs in a bowl filled with ice water. Gently crack the eggs a little so the water can get between the shell. Let sit in ice water for 5 minutes and then you can easily peel the shell away. Cook the carrots in boiling water for 2-3 minutes with a big pinch of salt. Add the frozen peas and cook for 1 more minute. Drain the veggies and immediately move them to an ice bath for 2 minutes to stop the cooking process. Remove from ice bath and allow to drain.
  7. In a large bowl add the chopped eggs, pickles, chile, peas, carrots, and herbs. Once the cauliflower is roasted, carefully add it to the bowl. Make the dressing by combining everything in a small bowl and whisking well. Check for seasoning, you may need more lemon juice as you want the flavor to be nice and tart. Add almost all of the dressing to the salad and mix well, adding more dressing if needed. Taste for seasoning and set aside.
  8. To cook the salmon, pre-heat the broiler to high and make sure the oven rack is 8-10 inches away from the broiling element. Remove the salmon from the fridge and place them on a sheet tray lined with tin foil, making sure no excess glaze is on the foil otherwise it will burn and smoke. Broil the salmon for 5 minutes if you want it medium rare, or 7 minutes if you want it medium. It’s hard to know when salmon is ready, and the last thing you want to do is overcook it, so just cut one piece in half and see if it is done to your liking.
  9. Plate the salmon with the salad and enjoy! The cauliflower salad will keep in the fridge for 5 days, but can’t be frozen. The salmon will keep in the fridge for 3 days or can be frozen for 2 months. When re-heating, it’s best to thaw the salmon the night before and re-heat in a 300 degree F oven for roughly 10 minutes. If re-heating in a microwave, cover the dish with a wet paper towel and make sure not dry out the salmon.

Recipe Notes

407 calories per meal
20.7 grams of fat per meal
64.2 grams of protein per meal
20.5 grams of carbs per meal
6.2 grams of fiber per meal

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