Salmon, brown rice and broccoli (meal prep)

The ultimate balanced plate for athletes: a great source of protein (salmon), complex carbohydrate (brown rice) and vegetables (broccoli). Rich in omega-3 and quality energy, this dish supports muscle building while staying good for your heart. Perfect to make in several portions for the week.

Preparation: 10 min  |  Cooking: 25 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 661 kcal · 46 g protein · 34 g carbohydrate · 35 g fat

Ingredients

• 2 salmon fillets
• 150 g brown rice
• 1 head of broccoli
• 2 tbsp olive oil
• 1 lemon
• salt, pepper, dill

Method

1. Rinse the brown rice and cook it according to the packet instructions (about 20 to 25 minutes) in salted water.
2. Preheat the oven to 200 °C. Place the salmon fillets on baking paper, drizzle with oil and lemon juice, and season with salt and pepper.
3. Bake the salmon for 15 minutes (the flesh should turn opaque and flake easily).
4. Meanwhile, cut the broccoli into florets and steam for 8 to 10 minutes to keep it crisp and preserve the vitamins.
5. Divide the rice, broccoli and salmon between plates (or containers) and finish with a drizzle of olive oil and some dill.

Nutritional benefits

This dish ticks the boxes of a smart muscle-gain meal: salmon provides complete protein for muscle repair and growth, as well as omega-3 (EPA/DHA), which support recovery and a healthy blood fat profile. Brown rice brings slow-release complex carbohydrate and fibre to refill glycogen stores without a sharp blood sugar spike. Broccoli adds fibre, vitamin C and protective compounds. A nutrient-dense plate, ideal around training.

Variations and substitutions

• Cutting version: reduce the rice to 100 g and increase the broccoli.
• Other protein: replace the salmon with chicken, firm tofu or eggs.
• More carbohydrate (heavy training volume): go up to 200 g of rice per serving.
• Vegetables of your choice: green beans, courgette or roasted sweet potato.

Storage and making ahead

Ideal for meal prep: keeps for 2 to 3 days in the fridge in an airtight container. Make 4 portions at once to have lunches ready. Reheat the rice and salmon gently and keep the broccoli slightly crisp.

💡 Good to know

When building muscle, regular protein intake matters as much as the total amount: spread around 30 g of protein over each meal rather than concentrating it all in the evening.

Read more

Discover more: muscle gain recipes · high-protein recipes · cholesterol recipes · gluten-free recipes.

Foods in this recipe: salmon · brown rice · broccoli · olive oil · lemon.

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