Wellness Meal Prep Bundle with Chicken & Salmon

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
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

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:
Honey-Gochujang Salmon with Vegetable Farro & Sesame Seeds
17 green SmartPoints® per serving
12 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Maple-Dijon Salmon with Arugula, Sweet Potato & Poblano
16 green SmartPoints® per serving
11 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Togarashi Chicken & Veggie Farro with Sambal-Peanut Sauce
15 green SmartPoints® per serving
12 blue SmartPoints® per serving
8 purple SmartPoints® per serving
Shawarma Chicken & Vegetables with Arugula & Marinated Feta
10 green SmartPoints® per serving
7 blue SmartPoints® per serving
4 purple SmartPoints® per serving
To learn more about WW's points program, 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.
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Wellness Details Wellness

This meal was designed in collaboration with nutritionists with your holistic health in mind.

WW Recommended
  • Nutrition
    PER SERVING
  • Calories
    690 Cals (est.)
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Nutrition Label
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ingredients
Wellness Meal Prep Bundle with Chicken & Salmon
Title
  • ½ oz Sweety Drop Peppers
  • 3 Tbsps Roasted Peanuts
  • 4 oz Arugula
  • 2 Tbsps Roasted Pistachios
  • ½ oz Pickled Peppadew Peppers
  • 2 Tbsps Sliced Roasted Almonds
  • 1 tsp Black & White Sesame Seeds
  • 4 Boneless, Skinless Chicken Breasts
  • 4 Skin-On Salmon Fillets
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 Red Onion
  • 2 Poblano Peppers
  • 1 lb Sweet Potatoes
  • ⅓ cup Asian-Style Sautéed Aromatics
  • ½ lb Mushrooms
  • 2 Bell Peppers
  • 15 oz Baby Bok Choy
  • 1 Tbsp Shawarma Spice Blend (Ground Coriander, Cumin Seeds, Garlic Powder, Smoked Sweet Paprika & Ground Turmeric)
  • 1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
  • 1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
  • 1 cup Semi-Pearled Farro
  • ¼ tsp Crushed Red Pepper Flakes
  • 1½ oz Feta Cheese
  • 1 Tbsp Soy Sauce
  • 1 Tbsp Sambal Oelek
  • 1 Tbsp Smooth Peanut Butter Spread
  • 2 tsps Gochujang
  • 2 Tbsps Coconut Aminos (Seasoning Sauce)
  • 1½ Tbsps Spicy Maple Syrup
  • 1 Tbsp Dijonnaise
  • 1 Tbsp Honey
time-saving
tips & techniques
Prepare the ingredients
1 Prepare the ingredients

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce for bulk cooking. Cut off and discard the root ends of the bok choy; thinly slice. Cut off and discard the stems of the bell beppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Thinly slice the mushrooms. Medium dice the sweet potatoes. Halve, peel, and medium dice the onion. Cut off and discard the stems of the poblano peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Thoroughly wash your hands, knife, and cutting board immediately after handling the peppers.  

Cook the farro
2 Cook the farro

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

Roast the fish
3 Roast the fish

Meanwhile, line two sheet pans with foil. Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and the Italian seasoning. Season the remaining fish fillets on both sides with salt and pepper. Transfer to one sheet pan, skin side down. Roast 12 to 15 minutes, or until cooked through.* Leaving the oven on, remove from the oven. 

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

Roast the vegetables
4 Roast the vegetables

Transfer the diced sweet potatoes, diced poblano peppers, and diced onion to the remaining sheet pan. Drizzle with olive oil and season with salt, pepper, and the weeknight hero spice blend; toss to coat. Arrange in an even layer. Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Cook & slice the chicken
5 Cook & slice the chicken

Meanwhile, pat the chicken dry with paper towels. Season 2 chicken breasts on both sides with salt, pepper, and enough of the togarashi to coat. Season the remaining chicken breasts on both sides with salt, pepper, and enough of the shawarma spice blend 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. Cook 6 to 7 minutes per side, or until browned and cooked through.* Transfer to a cutting board. When cool enough to handle, slice crosswise. Wipe out the pan. 

*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.

Cook the remaining vegetables & finish the farro
6 Cook the remaining vegetables & finish the farro

In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced bok choy, diced bell peppers, and sliced mushrooms; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Turn off the heat. Transfer to the pot of cooked farro; add the sautéed aromatics and season with salt and pepper. Stir to thoroughly combine. Taste, then season with salt and pepper if desired.

Make the Honey-Gochujang Sauce
7 Make the Honey-Gochujang Sauce

Combine the soy sauce, honey (kneading the packet before opening), and as much of the gochujang as you’d like, depending on how spicy you’d like the dish to be.

Make the Maple-Dijon Sauce
8 Make the Maple-Dijon Sauce

Combine the maple syrup and dijonnaise. Taste, then season with salt and pepper if desired.

Make the Sambal-Peanut Sauce
9 Make the Sambal-Peanut Sauce

Combine the peanut butter spread, coconut aminos, 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.

Make the Marinated Feta
10 Make the Marinated Feta

Combine the feta (crumbling before adding), 1 tablespoon of olive oil, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Assemble & Store the Honey-Gochujang Salmon
11 Assemble & Store the Honey-Gochujang Salmon

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished vegetable farro 

• 1 plain roasted fish fillet 

Transfer the honey-gochujang sauce to 2 small containers.

Assemble & Store the Maple-Dijon Salmon
12 Assemble & Store the Maple-Dijon Salmon

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 roasted vegetables 

• 1 Italian-seasoned fish fillet 

Transfer the maple-dijon sauce to 2 small containers.

Assemble & Store the Togarashi Chicken & Veggie Farro
13 Assemble & Store the Togarashi Chicken & Veggie Farro

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished vegetable farro 

• 1 sliced togarashi-seasoned chicken breast 

Transfer the sambal-peanut sauce to 2 small containers.

Assemble & Store the Shawarma Chicken & Vegetables
14 Assemble & Store the Shawarma Chicken & Vegetables

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 roasted vegetables 

• 1 sliced shawarma-spiced chicken breast 

Transfer the marinated feta to 2 small containers.

Finish & Serve the Honey-Gochujang Salmon
15 Finish & Serve the Honey-Gochujang Salmon

Heat the finished fish and vegetable farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the honey-gochujang sauce and sesame seeds.

Finish & Serve the Maple-Dijon Salmon
16 Finish & Serve the Maple-Dijon Salmon

Wash and dry half the arugula. Roughly chop the peppadew peppers. Roughly chop the pistachios. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve the fish and vegetables over the arugula. Garnish each serving with the maple-dijon sauce, chopped peppadew peppers, and chopped pistachios.

Finish & Serve the Togarashi Chicken & Veggie Farro
17 Finish & Serve the Togarashi Chicken & Veggie Farro

Roughly chop the peanuts. Heat the finished chicken and vegetable farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the sambal-peanut sauce and chopped peanuts.

Finish & Serve the Shawarma Chicken & Vegetables
18 Finish & Serve the Shawarma Chicken & Vegetables

Wash and dry the remaining arugula. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve the chicken and vegetables over the arugula. Garnish each serving with the marinated feta, almonds, and sweety drop peppers.

Tips from Home Chefs

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Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

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Prepare the ingredients
1 Prepare the ingredients

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce for bulk cooking. Cut off and discard the root ends of the bok choy; thinly slice. Cut off and discard the stems of the bell beppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Thinly slice the mushrooms. Medium dice the sweet potatoes. Halve, peel, and medium dice the onion. Cut off and discard the stems of the poblano peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Thoroughly wash your hands, knife, and cutting board immediately after handling the peppers.  

2 Cook the farro

Add the farro to the pot of boiling water. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

Cook the farro
Roast the fish
3 Roast the fish

Meanwhile, line two sheet pans with foil. Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and the Italian seasoning. Season the remaining fish fillets on both sides with salt and pepper. Transfer to one sheet pan, skin side down. Roast 12 to 15 minutes, or until cooked through.* Leaving the oven on, remove from the oven. 

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

4 Roast the vegetables

Transfer the diced sweet potatoes, diced poblano peppers, and diced onion to the remaining sheet pan. Drizzle with olive oil and season with salt, pepper, and the weeknight hero spice blend; toss to coat. Arrange in an even layer. Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Roast the vegetables
Cook & slice the chicken
5 Cook & slice the chicken

Meanwhile, pat the chicken dry with paper towels. Season 2 chicken breasts on both sides with salt, pepper, and enough of the togarashi to coat. Season the remaining chicken breasts on both sides with salt, pepper, and enough of the shawarma spice blend 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. Cook 6 to 7 minutes per side, or until browned and cooked through.* Transfer to a cutting board. When cool enough to handle, slice crosswise. Wipe out the pan. 

*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.

6 Cook the remaining vegetables & finish the farro

In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced bok choy, diced bell peppers, and sliced mushrooms; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Turn off the heat. Transfer to the pot of cooked farro; add the sautéed aromatics and season with salt and pepper. Stir to thoroughly combine. Taste, then season with salt and pepper if desired.

Cook the remaining vegetables & finish the farro
Make the Honey-Gochujang Sauce
7 Make the Honey-Gochujang Sauce

Combine the soy sauce, honey (kneading the packet before opening), and as much of the gochujang as you’d like, depending on how spicy you’d like the dish to be.

8 Make the Maple-Dijon Sauce

Combine the maple syrup and dijonnaise. Taste, then season with salt and pepper if desired.

Make the Maple-Dijon Sauce
Make the Sambal-Peanut Sauce
9 Make the Sambal-Peanut Sauce

Combine the peanut butter spread, coconut aminos, 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 Marinated Feta

Combine the feta (crumbling before adding), 1 tablespoon of olive oil, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Make the Marinated Feta
Assemble & Store the Honey-Gochujang Salmon
11 Assemble & Store the Honey-Gochujang Salmon

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished vegetable farro 

• 1 plain roasted fish fillet 

Transfer the honey-gochujang sauce to 2 small containers.

12 Assemble & Store the Maple-Dijon Salmon

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 roasted vegetables 

• 1 Italian-seasoned fish fillet 

Transfer the maple-dijon sauce to 2 small containers.

Assemble & Store the Maple-Dijon Salmon
Assemble & Store the Togarashi Chicken & Veggie Farro
13 Assemble & Store the Togarashi Chicken & Veggie Farro

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished vegetable farro 

• 1 sliced togarashi-seasoned chicken breast 

Transfer the sambal-peanut sauce to 2 small containers.

14 Assemble & Store the Shawarma Chicken & Vegetables

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 roasted vegetables 

• 1 sliced shawarma-spiced chicken breast 

Transfer the marinated feta to 2 small containers.

Assemble & Store the Shawarma Chicken & Vegetables
Finish & Serve the Honey-Gochujang Salmon
15 Finish & Serve the Honey-Gochujang Salmon

Heat the finished fish and vegetable farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the honey-gochujang sauce and sesame seeds.

16 Finish & Serve the Maple-Dijon Salmon

Wash and dry half the arugula. Roughly chop the peppadew peppers. Roughly chop the pistachios. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve the fish and vegetables over the arugula. Garnish each serving with the maple-dijon sauce, chopped peppadew peppers, and chopped pistachios.

Finish & Serve the Maple-Dijon Salmon
Finish & Serve the Togarashi Chicken & Veggie Farro
17 Finish & Serve the Togarashi Chicken & Veggie Farro

Roughly chop the peanuts. Heat the finished chicken and vegetable farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the sambal-peanut sauce and chopped peanuts.

18 Finish & Serve the Shawarma Chicken & Vegetables

Wash and dry the remaining arugula. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Serve the chicken and vegetables over the arugula. Garnish each serving with the marinated feta, almonds, and sweety drop peppers.

Finish & Serve the Shawarma Chicken & Vegetables
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