Meal Plan with Smoked Salmon
People often associate meal plans with deprivation. Giving up their favorite foods to achieve their weight loss goals. I’m here to show you that you can create a meal plan that includes almost any food, depending on what it is you love!
The richness of smoked salmon can make it seem like it will be one of those foods that diet ban. But, with the right meal plan, you can include it in your diet. Below I’ve written a plan that is the same for the full five days. This can get a little repetitive for some people, others love the consistency. It can make it easier to shop as you’re not buying a range of produce that you’ll only use a little of each and it will slowly die in your fridge.
Meal Plan with Smoked Salmon
So why smoked salmon? Well first let’s start with what it is.
Types Of Smoked Salmon
There are two ways to produce smoked salmon, hot smoked or cold. Hot is usually smoked at 120-180F which means that it is fully cooked all the way through. Cold smoked salmon is cured and smoked. It is cured in salt for 2h hours before it is smoked, but only at 75-85F. It is considered raw because of this much lower temperature.
Health Benefits Of Eating Smoked Salmon
Whichever type of smoked salmon you choose (even cooked salmon is extremely good for you), you’re eating a fish that is high in protein. Hot smoked salmon typically has 22g per 85g portion with cold coming in slightly lower at 18g. They are both high in sodium, with hot having 30% of your daily recommended salt intake and the cold with the extra curing having 40%. You’ll notice I don’t include salt in the meal plan below because of this reason. You are getting enough salt in and need to ensure you’re not consuming too much, because watching your sodium intake is important.
Back to the good news, smoked salmon is a great source of B vitamins which give you energy. You might find yourself bouncing off the walls on this plan! It also contains selenium which helps to ensure that your immune system is functioning well and helps to prevent damage to our cells and tissues. Making sure you get enough selenium is important to help you stay healthy and recover from your workouts. You might have heard about getting vitamin D from the sun, but did you know you can also get it from smoked salmon? This nutrient helps your body regulate calcium and phosphate in your body which are the building blocks of healthy bones and teeth. There is also emerging research showing it may help support the function of your overall immune system. Smoked salmon is a fatty fish which also means it’s an amazing source of omega-3 fatty acids.
With all of that, you can see why a healthy diet based around smoked salmon is good for you and why eating smoked salmon is a good idea!
How To Meal Prep Salmon For The Week
I’ve written this plan with minimal meal prep. Most are options that you can quickly bring together at home or throw into a container to take to work with you. Aside from popping some bread in the toaster, there’s alost no cooking. What a dream! But let’s go over a few things you can do to meal prep for the week.
Go grocery shopping
There’s almost nothing you’ll need to do besides grocery shopping, so get everything in advance. Make a list, and get all of the ingredients at once.
Boil the eggs
Aside from the grocery shopping, I would recommend hard-boiling the eggs before the week starts. Did you know that they will keep in the fridge for up to a week? Make sure you leave the shells on and you’re good to go.
Cut up veggies
To make the prep even easier each day, you can pre-cut and pre-wash your veggies, so they’re ready to go.
Meal Plan With Smoked Salmon
GROCERIES FOR THE WEEK (5 DAYS)
5 small avocados
5 140-calorie amounts of chocolate
15 red peppers
1 dozen eggs
3 bags lettuce
5 string cheeses
3 cups nuts (I'm using mixed nuts here)
35 oz smoked salmon
5 pieces of whole wheat bread
1 container blue cheese crumbles
EACH DAY: 1525 CALORIES - 50% FAT; 30% PROTEIN; 20% CARB
BREAKFAST
1 piece of toast
1/2 avocado
2 oz smoked salmon
Calories: 250
LUNCH
2 hard boiled eggs
1/4 cup mixed nuts (I like roasted & salted!)
140-calories worth of chocolate
2 bell peppers, chopped
Calories: 525
DINNER
2 cups lettuce
1/2 avocado
5 oz smoked salmon
1/4 cup blue cheese
2 Tbsp light blue cheese dressing (Bolthouse is a good brand!)
Calories: 450
SNACKS
1/4 cup mixed nuts
1 string cheese
1 bell pepper, sliced
Calories: 300
NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here.
Smoked Salmon Meal Prep Recipes
To help you a bit more, here are some more smoked salmon recipes (breakfast, lunch, dinner, or snack) that can easily be meal prepped by preparing the veggies in advance. Most of these are also gluten free. After you tried out the meal plan I listed above, you can try out the recipes below every now and then, so you can even make your own meal plan for the future.
Smoked Salmon & Guac Roll Ups
238 calories
Ingredients
¼ cup Guacamole - 105 calories
4 oz Smoked salmon - 133 calories
Instructions
Add 1 Tbsp guac to one end of each slice of salmon
Roll up salmon around guac, as shown in picture.
Cream Cheese & Smoked Salmon Cukes
307 calories
Ingredients
1 Cucumber, medium - 42 calories
4 oz Smoked salmon - 133 calories
4 Tbsp Cream cheese, whipped (Tbsp) - 132 calories
1 Everything bagel seasoning, dash - 0 calories
Instructions
Cut off ends of cucumber, slice lengthwise.
Spread cream cheese on top.
Add smoked salmon.
Top with seasonings.
No dairy? Use guacamole.
No everything bagel seasoning? Use salt & pepper.
Bagel with Cream Cheese and Smoked Salmon
348 calories
Ingredients
½ Cucumber, small - 16 calories
½ Tomato, medium - 11 calories
½ Bagel, regular, whole wheat - 155 calories
4 oz Smoked salmon - 133 calories
1 Tbsp Cream cheese, whipped (Tbsp) - 33 calories
1 Everything bagel seasoning, dash - 0 calories
Instructions
Toast bagel.
Top bagel with cream cheese, smoked salmon, and seasoning.
Slice veggies and have on the side.
Gluten free? Use a gluten free bagel or bread.
Smoked Salmon Plate
416 calories
Ingredients
4 oz Smoked salmon - 133 calories
1 Egg, large - 72 calories
½ Avocado, small - 116.5 calories
1 Cucumber, small - 32 calories
1 cup Tomatoes, grape - 32 calories
1 Tbsp Balsamic glaze - 30 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Hard boil eggs.
Slice cucumber & tomatoes.
Assemble plate, top with seasonings.
Smoked Salmon Salad with Blue Cheese
458 calories
Ingredients
⅓ cup Cheese, crumbled, blue cheese - 159 calories
½ Avocado, small - 116.5 calories
2 cups Leafy greens, lettuce, raw - 10 calories
1 cup Snap peas - 61 calories
2 oz Smoked salmon - 66.5 calories
2 Tbsp Dressing, creamy (e.g. ranch), light (less than 50 calories per 2 Tbsp) - 45 calories
Instructions
Mix ingredients and enjoy!
Feel free to switch out lettuce for any other lettuce variety that you prefer
Smoked Salmon & Fried Eggs Stuffed Avocados
255 calories
Ingredients
½ Avocado, small - 116.5 calories
2 oz Smoked salmon - 66.5 calories
1 Egg, large - 72 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Preheat oven to 400 degrees
Line baking sheet with parchment paper
Add smoked salmon and crack in one egg into avocado
Bake for ~10 minutes, remove when eggs are cooked desired amount (longer for hard yolks, shorter for runny yolks)
Smoked Salmon, Cucumber and Avocado Poke Bowl
336 calories
Ingredients
4 oz Smoked salmon - 133 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
1 Cucumber, medium - 42 calories
½ Avocado, small - 116.5 calories
1 tsp Sesame seeds (tsp) - 6 calories
1 Salt, dash - 0 calories
1 Tbsp Soy sauce (Tbsp) - 0 calories
Instructions
Spray pan with oil spray.
Stir-fry cauliflower rice on medium heat, ~7 minutes, until you see the some browning.
Add salt. Refrigerate.
Slice cucumber in to coin shapes.
Once cauli rice has cooled, combine all ingredients.
Open-Faced Smoked Salmon & Avocado Sandwich
368 calories
Ingredients
4 oz Smoked salmon - 133 calories
¼ Avocado, small - 58.25 calories
1 Bread, sourdough, slice - 160 calories
1 cup Leafy greens, lettuce, raw - 5 calories
¼ cup Radish slices - 4.75 calories
½ cup Sprouts - 4 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
1 Everything bagel seasoning, dash - 0 calories
Instructions
Toast bread.
Top toast with salmon and avocado. Top with seasoning.
Mix greens, radishes (slice into slivers), sprouts, and salad dressing to make salad.
Gluten-free? Use gluten free pasta.
Salmon & Cream Cheese “Sushi”
508 calories
Ingredients
1 Seaweed, nori sheets - 1 calories
6 Tbsp Cream cheese, whipped - 200 calories
4 oz Smoked salmon - 133 calories
2 Cucumber, small - 64 calories
1 Tbsp Soy sauce (Tbsp) - 0 calories
½ cup Rice, cooked - 110 calories
Instructions
Cook rice as instructed on package
Spread evenly onto seaweed sheet
Add cream cheese and salmon on one side, as shown in picture
Roll seaweed to make a wrap and dip in soy sauce.
Serve cucumber (sliced) on the side.
Salad with Fried Egg and CousCous
342 calories
Ingredients
1 Egg, large - 72 calories
4 oz Smoked salmon - 133 calories
½ Cucumber, medium - 21 calories
1 cup Cabbage, shredded - 22 calories
½ cup Couscous - 88 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
Instructions
Spray a small non-stick pan with an oil spray, fry egg.
Cook couscous as instructed on package.
Chop cucumber into coin shapes.
Mix all ingredients and enjoy!
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.
BREAKFAST
1 piece of toast
1/2 avocado
2 oz smoked salmon
Calories: 250
LUNCH
2 hard boiled eggs
1/4 cup mixed nuts (I like roasted & salted!)
140-calories worth of chocolate
2 bell peppers, chopped
Calories: 525
DINNER
2 cups lettuce
1/2 avocado
5 oz smoked salmon
1/4 cup blue cheese
2 Tbsp light blue cheese dressing (Bolthouse is a good brand!)
Calories: 450
SNACKS
1/4 cup mixed nuts
1 string cheese
1 bell pepper, sliced
Calories: 300
NEED A SNACK? These meals are healthy, filling, and delicious, but if you find yourself needing a pick-me-up or two throughout the day try some of my personal favorites! Click here to see them.
NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here.