Meal Prep Master: Salmon, Chipotle Beef Tacos, Rice & Peas, and Bean Salad

Ingredients

• 2 cups Cannellini beans (canned) (drained and rinsed)
• 1 large Cucumber (diced)
• 1 medium Red bell pepper (diced)
• 1 cup Cherry tomatoes (halved)
• 6 tablespoons Olive oil (extra‑virgin)
• 3 tablespoons Apple cider vinegar (or white wine vinegar)
• 1 clove Garlic (grated)
• to taste Salt
• to taste Black pepper
• 1/2 teaspoon Dried oregano
• 2 cups Long‑grain rice (uncooked)
• 1 cup Frozen peas
• 1 teaspoon Chicken bouillon powder
• 3 cups Water
• 2 pieces Salmon fillets (6 oz each, skin on)
• 2 tablespoons Soy sauce
• 1 tablespoon Olive oil (for salmon)
• 1 pound Lean ground beef (80 % lean)
• 2 tablespoons Chipotle peppers in adobo sauce (finely blended)
• 2 cloves Garlic cloves (for sauce) (minced)
• 1/4 cup Fresh cilantro (packed, loosely)
• 1 teaspoon Honey
• 1/2 cup Sour cream
• 1/2 cup Cottage cheese
• 8 Flour tortillas (6‑inch)
• 1 cup Shredded cheese (queso quesadilla) (or any meltable cheese)
• 2 tablespoons Beef or vegetable stock
• 2 tablespoons Fresh parsley (chopped, for garnish)
• to taste Black pepper (for beef)

Instructions

1. Make the vinaigrette

   Combine 4 Tbsp olive oil, 2 Tbsp apple cider vinegar, the grated garlic clove, a pinch of salt, a pinch of black pepper, and 1/2 tsp dried oregano in a small bowl. Whisk until emulsified.

   Time: PT5M

2. Prep and layer the bean salad

   Dice the cucumber, bell pepper, and halve the cherry tomatoes. Rinse and drain the cannellini beans. In each mason jar, first add the cucumber pieces, then beans, followed by bell pepper, and finally the tomato halves. Pour the vinaigrette over the top of each jar just before sealing.

   Time: PT15M

3. Cook rice and peas

   Heat 1 Tbsp olive oil in the pot over medium heat. Add 1 cup frozen peas and sauté 2 minutes. Add 2 cups rinsed rice, 1 tsp chicken bouillon, and a pinch of salt; stir for 1 minute. Add 3 cups water, bring to a boil, then reduce to low, cover and simmer 18 minutes until water is absorbed and rice is tender.

   Time: PT20M

   Temperature: 190°C

4. Blend chipotle‑cilantro sauce base

   In the blender cup, combine 2 Tbsp chipotle peppers in adobo, 2 minced garlic cloves, 1/4 cup cilantro, and 1 tsp honey. Pulse until coarse; set aside.

   Time: PT5M

5. Finish the chipotle sour‑cream sauce

   Transfer 3/4 of the blended chipotle mixture to a bowl, add 1/2 cup sour cream, 1/2 cup cottage cheese, and a pinch of salt. Blend again until smooth. Store in a deli‑size container.

   Time: PT5M

6. Season and bake salmon

   Preheat oven to 425°F. Place the two 6‑oz salmon fillets on a baking sheet, skin side down. Drizzle with 1 Tbsp olive oil and 2 Tbsp soy sauce, then season with salt, pepper, and optional Old Bay. Bake 10‑12 minutes, or until an instant‑read thermometer registers 135°F at the thickest part.

   Time: PT12M

   Temperature: 425°F

7. Cook chipotle ground beef

   Heat a non‑stick skillet over medium‑high heat, add a splash of oil, then add 1 lb lean ground beef. Break up and brown for 5‑7 minutes without adding salt. Once browned, stir in the remaining 1/4 chipotle blend, a pinch of salt, black pepper, and 2 Tbsp beef/veg stock. Cook another 3‑4 minutes until fully cooked but still juicy.

   Time: PT10M

   Temperature: medium‑high

8. Warm tortillas and assemble tacos

   Heat a clean skillet over medium heat, add a thin layer of oil, and warm each tortilla 30 seconds per side. Sprinkle shredded cheese on one half, add a spoonful of the chipotle ground beef, fold, and press lightly to melt cheese and toast the tortilla.

   Time: PT5M

   Temperature: medium

9. Portion meals into containers

   Divide the baked salmon (2 pieces) into two containers. Spoon rice‑and‑peas into two other containers. Add the bean salad jars to each day’s set. Place a portion of the chipotle ground‑beef tacos in a separate container, and keep the sour‑cream sauce in its own small container for drizzling when serving.

   Time: PT5M

10. Cool and store

    Allow hot items (salmon, rice, beef) to cool to room temperature (no more than 2 hours), then seal all containers and refrigerate. The sauce can be stored in the fridge for up to 4 days. Salmon can be frozen for up to 2 months if not used within the week.

    Time: PT5M

11. Cleanup

    Wash knives, cutting board, pot, skillet, blender cup, whisk, baking sheet, and storage containers. Dry and store. Estimated 15 minutes.

    Time: PT15M

Nutrition Facts

Calories

650

Protein

45 g

Carbohydrates

55 g

Fat

25 g

Fiber

10 g

Ingredient Substitutions

• Instead of Cannellini beans (canned): Great Northern beans, white kidney beans
• Instead of Cucumber: Zucchini
• Instead of Red bell pepper: yellow bell pepper
• Instead of Cherry tomatoes: grape tomatoes
• Instead of Olive oil: avocado oil, vegetable oil
• Instead of Apple cider vinegar: red wine vinegar
• Instead of Garlic: garlic powder (1/8 tsp)
• Instead of Dried oregano: Italian seasoning
• Instead of Long‑grain rice: basmati rice, jasmine rice
• Instead of Frozen peas: fresh peas
• Instead of Chicken bouillon powder: vegetable bouillon
• Instead of Salmon fillets: cod fillet, tilapia
• Instead of Soy sauce: tamari
• Instead of Olive oil (for salmon): canola oil
• Instead of Lean ground beef: ground turkey, ground chicken
• Instead of Chipotle peppers in adobo sauce: chipotle powder (1 tsp)
• Instead of Fresh cilantro: parsley
• Instead of Honey: maple syrup
• Instead of Sour cream: Greek yogurt
• Instead of Cottage cheese: Greek yogurt
• Instead of Flour tortillas: corn tortillas (gluten‑free)
• Instead of Shredded cheese (queso quesadilla): mozzarella, cheddar
• Instead of Beef or vegetable stock: water with extra bouillon
• Instead of Fresh parsley: cilantro

Equipment Needed

• Chef's knife
• Cutting board
• Measuring cups and spoons
• Large pot with lid
• Non‑stick skillet or sauté pan
• Baking sheet
• Oven
• Air fryer (optional) (optional)
• Blender or food processor
• Whisk
• Mason jars (4 × 8 oz)
• Storage containers (for rice, beef, sauce)
• Tongs
• Spatula
• Instant‑read thermometer

Critical Steps — Do Not Skip

• Make the vinaigrette (step 1) – proper emulsification prevents soggy salad
• Cook rice with correct water ratio (step 3) – ensures fluffy rice
• Bake salmon to 135°F (step 6) – prevents over‑cooking
• Do not season ground beef before browning (step 7) – keeps beef juicy
• Layer salad ingredients correctly (step 2) – keeps veggies crisp

Chef Tips from the Video

• Use fresh cilantro for the brightest flavor; dried cilantro loses its punch
• For extra crunch, add sliced radishes to the bean salad
• If you prefer a spicier sauce, increase chipotle peppers or add a dash of hot sauce
• Air‑fry salmon at 400°F for 8 minutes for a crispier exterior while keeping the interior moist

Troubleshooting

Storage

Refrigerator: 4 days (salmon, rice, beef, salad, sauce)

Freezer: Up to 2 months for uncooked salmon portions; ground beef can be frozen for 3 months

Room temperature: Sauce and cooked rice should not sit out longer than 2 hours

Make-Ahead Tips

• Prepare vinaigrette and chipotle sauce up to 3 days in advance
• Cook rice and beans together and store in the fridge
• Portion salmon and freeze if not using within 4 days
• Pre‑chop all salad veggies and store in airtight containers
• Batch‑cook ground beef and reheat in microwave or skillet