Wellness Meal Prep Bundle

with Chicken & Salmon

75 MIN

8 Servings

Wellness at Blue Apron

Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.

Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

Carb Conscious

This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.

Mediterranean Diet

Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.

600 Calories or Less

These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.

Wellness Grain

These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.

Pescatarian

These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.

30g Of Protein

These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Keto Friendly

These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).

45g Of Protein

These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Nutritionist's Pick

These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.

Wheat Free

These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.

Reduced Sodium

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

Vegan

To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

Discover meal prep designed for a balanced lifestyle. These meals showcase a wide variety of vegetables and whole grains, as well as lean proteins and moderate portions of dairy. These meals are well-balanced and consider the contribution of calories, fat, saturated fat and sodium to the daily diet.

This week's meals are:
Roasted Salmon & Vegetable Barley with Yuzu-Honey Sauce
16 green SmartPoints® per serving
10 blue SmartPoints® per serving
6 purple SmartPoints® per serving
Vadouvan Salmon over Kale Salad with Creamy Tomato Achaar & Mint
11 green SmartPoints® per serving
5 blue SmartPoints® per serving
5 purple SmartPoints® per serving
Spicy Tahini Chicken with Barley, Bok Choy & Sweet Peppers
14 green SmartPoints® per serving
11 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Chicken & Kale Salad with Squash, Mushrooms & Spicy Fig Dressing
4 green SmartPoints® per serving
2 blue SmartPoints® per serving
2 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com

Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting SmartPoints? Choose nonstick cooking spray (0 SmartPoints) instead of olive oil (1 SmartPoint per teaspoon) to coat your pan before heating.
CLICK FOR RECIPE CARD

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Nutrition

PER SERVING
Calories

600 Cals (est.)

View Full Nutrition

fresh

ingredients

½ oz Sweety Drop Peppers
1 tsp Black & White Sesame Seeds
1 bunch Mint
1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
4 Skin-On Salmon Fillets
18 oz Chopped Chicken Breast
¾ cup Pearled Barley
1 Red Onion
¾ lb Kale
½ lb Mushrooms
1 Delicata Squash
1 Tbsp Soy Sauce
15 oz Baby Bok Choy
3 Tbsps Asian-Style Sautéed Aromatics
1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
2 tsps Vadouvan Curry Powder
2 Bell Peppers
1 Tbsp Fig Spread
1½ tsps Calabrian Chile Paste
2 tsps Date Syrup
¼ cup Labneh Cheese
2 Tbsps Tomato Achaar
1 Tbsp Honey
2 Tbsps Tahini
1 Tbsp Sambal Oelek
1 Tbsp Yuzu Kosho

step-by-step

instructions

Cook Along

1 Cook the barley

Preheat the oven to 450°F. Wash and dry the fresh produce. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the barley and cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

2 Prepare the ingredients

Meanwhile, cut off and discard the ends of the squash. Halve lengthwise; using a spoon, scoop out the pulp and seeds. Cut crosswise into 1/2-inch pieces. Cut the mushrooms into bite-sized pieces. Halve and peel the onion; cut into 1/2-inch-wide wedges. Cut off the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Cut off the root end of the bok choy; thinly slice. Separate the kale leaves from the stems; roughly chop the leaves. Place in a large bowl. Drizzle with olive oil and season with salt and pepper. Massage the kale until softened.

3 Roast the vegetables & finish the salad

Line two sheet pans with foil. Transfer the squash pieces, mushroom pieces, and onion wedges to one sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Transfer to the bowl of marinated kale. Toss to combine. Taste, then season with salt and pepper if desired.

4 Roast the fish

Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the curry powder to coat. Season the remaining fish fillets on both sides with salt and pepper. Transfer to the remaining sheet pan, skin side down. Roast 12 to 15 minutes, or until lightly browned and cooked through.* Remove from the oven.

5 Cook the chicken

Meanwhile, pat the chicken dry with paper towels. Place in a bowl. Season with salt, pepper, and the weeknight hero spice blend. Stir to coat. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a plate.

6 Cook the remaining vegetables & finish the barley

In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the diced bell peppers and sliced bok choy; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the soy sauce (carefully, as the liquid may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the vegetables are coated and softened. Transfer to the pot of cooked barley. Add the sautéed aromatics. Stir to combine. Taste, then season with salt and pepper if desired.

7 Make the Yuzu-Honey Sauce

Combine the yuzu kosho and honey (kneading the packet before opening). Taste, then season with salt and pepper if desired.

8 Make the Creamy Tomato Achaar

Combine the labneh and as much of the tomato achaar as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

9 Make the Spicy Tahini Sauce

Combine the tahini, date syrup, 2 teaspoons of water, and as much of the sambal oelek as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

10 Make the Spicy Fig Dressing

Combine the fig spread, 2 teaspoons of olive oil, and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper.

11 Assemble & Store the Roasted Salmon & Vegetable Barley

Makes 2 servings:

For each serving, in a large container combine:

• 1/4 finished barley

• 1 plain roasted fish fillet

Transfer the yuzu-honey sauce to 2 small containers.

12 Assemble & Store the Vadouvan Salmon over Kale Salad

Makes 2 servings:

For each serving, in a large container combine:

• 1/4 finished kale salad

• 1 vadouvan-roasted fish fillet

Transfer the creamy tomato achaar to 2 small containers.

13 Assemble & Store the Spicy Tahini Chicken

Makes 2 servings:

For each serving, in a large container combine:

• 1/4 finished barley

• 1/4 cooked chicken

Transfer the spicy tahini sauce to 2 small containers.

14 Assemble & Store the Chicken & Kale Salad

Makes 2 servings:

For each serving, in a large container combine:

• 1/4 finished kale salad

• 1/4 cooked chicken

Transfer the spicy fig dressing to 2 small containers.

15 Finish & Serve the Roasted Salmon & Vegetable Barley

Heat the finished fish and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the yuzu-honey sauce and togarashi.

16 Finish & Serve the Vadouvan Salmon over Kale Salad

Wash and dry the mint; pick the leaves off the stems. Serve the finished fish over the finished salad. Garnish each serving with the creamy tomato achaar and mint leaves (tearing just before adding).

17 Finish & Serve the Spicy Tahini Chicken

Heat the finished chicken and barley in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy tahini sauce and sesame seeds.