30 Minute Meal Prep Changed My Life

Ingredients

• 4 pieces Salmon Fillets (about 6 oz each, skin on)
• 1/4 cup Teriyaki Sauce (low‑sugar, low‑sodium)
• 1 tablespoon Garlic Paste (or 1 tsp garlic powder)
• 1 tablespoon Fresh Ginger (grated)
• 2 tablespoons Olive Oil (for salmon seasoning)
• 2 teaspoons J. Bailey All‑Purpose Seasoning (store‑bought or homemade blend)
• 2 heads Broccoli Florets (cut into bite‑size pieces)
• 2 tablespoons Avocado Oil (high smoke point for roasting)
• 1 teaspoon Salt (Himalayan or kosher)
• 1/2 teaspoon Black Pepper (freshly ground)
• 1/2 teaspoon Garlic Powder
• 2 cups Jasmine Rice (rinsed until water runs clear)
• 4.5 cups Water
• 4 pieces Chicken Breasts (about 6 oz each, skinless)
• 1/4 cup Sugar‑Free Barbecue Sauce (brand of choice)
• 2 tablespoons Agave Syrup
• 1 tablespoon Honey
• 1 bunch Asparagus (trimmed)
• 4 medium Yukon Gold Potatoes (cut in half lengthwise)
• 1/2 teaspoon Paprika
• 1/2 teaspoon Onion Powder (optional in seasoning blend)

Instructions

1. Make Ginger Garlic Teriyaki Sauce

   Combine teriyaki sauce, garlic paste (or powder), and grated ginger in a food processor. Blend until smooth.

   Time: PT10M

2. Season Salmon

   Drizzle each salmon fillet with a little olive oil, rub to coat all sides, then sprinkle with J. Bailey all‑purpose seasoning.

   Time: PT5M

3. Marinate Salmon

   Place salmon in a shallow tray, pour half of the ginger‑garlic teriyaki sauce over it, and turn to coat. Let sit while you prep other items.

   Time: PT5M

4. Prep Broccoli

   Trim broccoli into florets, toss with avocado oil, salt, pepper, and a pinch of garlic powder.

   Time: PT5M

5. Rinse and Measure Jasmine Rice

   Rinse 2 cups jasmine rice under cold water until water runs clear. Measure 4½ cups water.

   Time: PT5M

6. Cook Jasmine Rice

   Combine rice, water, a pinch of oil, salt, pepper, and garlic powder in a saucepan. Bring to a boil, then lower heat, cover, and simmer until water is absorbed and rice is tender.

   Time: PT14M

   Temperature: 212°F

7. Preheat Oven

   Set oven to 425°F and allow it to fully preheat.

   Time: PT5M

   Temperature: 425°F

8. Bake Salmon

   Place salmon skin‑side down on the parchment‑lined sheet, bake 15 minutes, then flip and bake another 20 minutes until opaque and flakes easily.

   Time: PT35M

   Temperature: 425°F

9. Add Broccoli to Oven

   After the salmon has baked 15 minutes, add the broccoli sheet to the middle rack and roast for 20 minutes, turning once halfway.

   Time: PT20M

   Temperature: 425°F

10. Prepare Chicken Seasoning Blend

    In a small bowl mix Himalayan salt, garlic powder, black pepper, paprika, and optional onion powder.

    Time: PT5M

11. Season and Oil Chicken

    Drizzle each chicken breast with a little avocado oil, then coat evenly with the all‑purpose seasoning blend.

    Time: PT5M

12. Marinate Chicken in Honey Barbecue

    Mix sugar‑free barbecue sauce, agave syrup, and honey. Dip each chicken piece in the mixture, ensuring full coverage.

    Time: PT5M

13. Prep Asparagus

    Trim asparagus ends, toss with avocado oil, salt, pepper, and garlic powder.

    Time: PT5M

14. Prep Roasted Potatoes

    Cut Yukon gold potatoes in half lengthwise, toss with avocado oil, J. Bailey seasoning, and a pinch of salt. Lay on foil and seal loosely.

    Time: PT5M

15. Bake Chicken, Asparagus & Potatoes

    Place chicken on the middle rack, asparagus on the bottom rack, and foil‑wrapped potatoes on the top rack. Roast 35 minutes, turning chicken halfway. Potatoes should be golden and tender; asparagus should be bright green.

    Time: PT35M

    Temperature: 425°F

16. Rest Rice and Portion

    Remove rice from heat, let sit covered for 5 minutes, then fluff with a fork. Portion rice, salmon, broccoli, chicken, asparagus, and potatoes into meal‑prep containers.

    Time: PT5M

Nutrition Facts

Calories

620

Protein

45 g

Carbohydrates

55 g

Fat

20 g

Fiber

6 g