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
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.
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.
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:
Shawarma Salmon & Vegetables with Blood Orange Vinaigrette
3-11 PersonalPoints range per serving
Italian Salmon & Couscous with Calabrian Honey & Olives
12-18 PersonalPoints range per serving
Chicken & Arugula Salad with Marinated Vegetables & Balsamic Ranch
7-10 PersonalPoints range per serving
Sautéed Chicken & Lemon Labneh with Vegetable Couscous, Feta & Almonds
12-15 PersonalPoints range 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 PersonalPoints? Choose nonstick cooking spray (0 PersonalPoints) instead of olive oil (1 PersonalPoint per teaspoon) to coat your pan before heating.
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  • Nutrition
    PER SERVING
  • Calories
    630 Cals (est.)
View Full Nutrition
Nutrition Label
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fresh
ingredients
Wellness Meal Prep Bundle with Chicken & Salmon
Title
  • 2 Tbsps Sliced Roasted Almonds
  • 4 oz Arugula
  • 1 bunch Mint
  • 1 oz Pickled Goathorn Peppers
  • 2 Tbsps Roasted Pistachios
  • 1 oz Castelvetrano Olives
  • ¼ cup Grated Parmesan Cheese
  • 18 oz Chopped Chicken Breast
  • 4 Skin-On Salmon Fillets
  • 1½ oz Feta Cheese
  • ⅓ cup Salsa Verde
  • 2 Red Onions
  • 3 oz Baby Spinach
  • 1 cup Yellow Couscous
  • 2 Tbsps Red Wine Vinegar
  • 3 oz Radishes
  • 1 Shallot
  • 2 Persian Cucumbers
  • ½ lb Grape Tomatoes
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
  • 1 Tbsp Shawarma Spice Blend (Ground Coriander, Cumin Seeds, Garlic Powder, Smoked Sweet Paprika & Ground Turmeric)
  • ¼ cup Labneh Cheese
  • 3 Tbsps Ranch Dressing
  • 2 Tbsps Balsamic Vinegar
  • 1 Tbsp Honey
  • 1 Tbsp Calabrian Chile Paste
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 Blood Orange
  • 1 Meyer Lemon
time-saving
tips & techniques
Prepare the ingredients
1 Prepare the ingredients

Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce for bulk cooking. Halve, peel, and medium dice the onion. Halve the tomatoes. Halve the cucumbers lengthwise, then thinly slice crosswise. Peel and thinly slice the shallot. Halve the radishes lengthwise, then thinly slice crosswise. In a bowl, combine the halved tomatoes, sliced cucumbers, sliced shallot, sliced radishes, and red wine vinegar. Drizzle with olive oil; season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.

Roast the fish
2 Roast the fish

Meanwhile, line a sheet pan with foil. Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the shawarma spice blend to coat (you may have extra). Season the remaining fish fillets on both sides with salt, pepper, and enough of the Italian seasoning to coat (you may have extra). Transfer to the sheet pan, skin side down. Roast 12 to 15 minutes, or until lightly browned and cooked through.* Remove from the oven. 

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

Cook the chicken
3 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. Toss to coat. In a large pan (nonstick, if you have one), heat a drizzle 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. Turn off the heat.  

Cook & finish the couscous
4 Cook & finish the couscous

In a medium pot, heat a drizzle of olive oil on medium-high until hot. Add the diced onion; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the couscous and 1 cup of water (carefully, as the liquid may splatter); season with salt and pepper. Heat to boiling on high. Once boiling, turn off the heat. Cover and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Fluff with a fork. In a large bowl, combine the spinach, cooked couscous, feta cheese (crumbling before adding), and salsa verde. Stir to combine. Taste, then season with salt and pepper if desired.

Make the Blood Orange Vinaigrette
5 Make the Blood Orange Vinaigrette

Wash and dry the orange; halve crosswise. Squeeze the juice into a bowl, discarding any seeds. Add 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. Season with salt and pepper. Whisk to combine.

Make the Calabrian Honey
6 Make the Calabrian Honey

Combine the honey (kneading the packet before opening) and up to half the chile paste (you will have extra). Taste, then season with salt and pepper.

Make the Balsamic Ranch
7 Make the Balsamic Ranch

Combine the balsamic vinegar and ranch dressing. Taste, then season with salt and pepper.

Make the Lemon Labneh
8 Make the Lemon Labneh

Wash and dry the lemon; halve crosswise. Combine the labneh and the juice of 1 lemon half (you will have extra), discarding any seeds. Season with salt and pepper.

Assemble & Store the Shawarma Salmon & Vegetables
9 Assemble & Store the Shawarma Salmon & Vegetables

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 marinated vegetables 

• 1 roasted shawarma-spiced fish fillet 

Transfer the blood orange vinaigrette to 2 small containers.

Assemble & Store the Italian Salmon & Couscous
10 Assemble & Store the Italian Salmon & Couscous

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished couscous 

• 1 roasted Italian-seasoned fish fillet 

Transfer the Calabrian honey to 2 small containers.

Assemble & Store the Chicken & Arugula Salad
11 Assemble & Store the Chicken & Arugula Salad

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 marinated vegetables 

• 1/4 cooked chicken 

Transfer the balsamic ranch to 2 small containers.

Assemble & Store the Sautéed Chicken & Lemon Labneh
12 Assemble & Store the Sautéed Chicken & Lemon Labneh

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished couscous 

• 1/4 cooked chicken 

Transfer the lemon labneh to 2 small containers.

Finish & Serve the Shawarma Salmon & Vegetables
13 Finish & Serve the Shawarma Salmon & Vegetables

Wash and dry half the arugula. Wash and dry the mint; pick the leaves off the stems. Serve the prepared arugula with the finished fish and vegetables. Garnish each serving with the blood orange vinaigrette, mint leaves (tearing before adding), and parmesan cheese.

Finish & Serve the Italian Salmon & Couscous
14 Finish & Serve the Italian Salmon & Couscous

Pit and roughly chop the olives. Heat the finished fish and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the Calabrian honey and chopped olives.

Finish & Serve the Chicken & Arugula Salad
15 Finish & Serve the Chicken & Arugula Salad

Wash and dry the remaining arugula. Roughly chop the pistachios. Roughly chop the pickled peppers. Serve the prepared arugula with the finished chicken and vegetables. Garnish each serving with the balsamic ranch, chopped pistachios, and chopped peppers.

Finish & Serve the Sautéed Chicken & Lemon Labneh
16 Finish & Serve the Sautéed Chicken & Lemon Labneh

Heat the finished chicken and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving the lemon labneh and almonds.

Tips from Home Chefs

Prepare the ingredients
1 Prepare the ingredients

Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce for bulk cooking. Halve, peel, and medium dice the onion. Halve the tomatoes. Halve the cucumbers lengthwise, then thinly slice crosswise. Peel and thinly slice the shallot. Halve the radishes lengthwise, then thinly slice crosswise. In a bowl, combine the halved tomatoes, sliced cucumbers, sliced shallot, sliced radishes, and red wine vinegar. Drizzle with olive oil; season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.

2 Roast the fish

Meanwhile, line a sheet pan with foil. Pat the fish dry with paper towels. Season 2 fish fillets on both sides with salt, pepper, and enough of the shawarma spice blend to coat (you may have extra). Season the remaining fish fillets on both sides with salt, pepper, and enough of the Italian seasoning to coat (you may have extra). Transfer to the sheet pan, skin side down. Roast 12 to 15 minutes, or until lightly browned and cooked through.* Remove from the oven. 

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

Roast the fish
Cook the chicken
3 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. Toss to coat. In a large pan (nonstick, if you have one), heat a drizzle 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. Turn off the heat.  

4 Cook & finish the couscous

In a medium pot, heat a drizzle of olive oil on medium-high until hot. Add the diced onion; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add the couscous and 1 cup of water (carefully, as the liquid may splatter); season with salt and pepper. Heat to boiling on high. Once boiling, turn off the heat. Cover and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Fluff with a fork. In a large bowl, combine the spinach, cooked couscous, feta cheese (crumbling before adding), and salsa verde. Stir to combine. Taste, then season with salt and pepper if desired.

Cook & finish the couscous
Make the Blood Orange Vinaigrette
5 Make the Blood Orange Vinaigrette

Wash and dry the orange; halve crosswise. Squeeze the juice into a bowl, discarding any seeds. Add 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. Season with salt and pepper. Whisk to combine.

6 Make the Calabrian Honey

Combine the honey (kneading the packet before opening) and up to half the chile paste (you will have extra). Taste, then season with salt and pepper.

Make the Calabrian Honey
Make the Balsamic Ranch
7 Make the Balsamic Ranch

Combine the balsamic vinegar and ranch dressing. Taste, then season with salt and pepper.

8 Make the Lemon Labneh

Wash and dry the lemon; halve crosswise. Combine the labneh and the juice of 1 lemon half (you will have extra), discarding any seeds. Season with salt and pepper.

Make the Lemon Labneh
Assemble & Store the Shawarma Salmon & Vegetables
9 Assemble & Store the Shawarma Salmon & Vegetables

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 marinated vegetables 

• 1 roasted shawarma-spiced fish fillet 

Transfer the blood orange vinaigrette to 2 small containers.

10 Assemble & Store the Italian Salmon & Couscous

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished couscous 

• 1 roasted Italian-seasoned fish fillet 

Transfer the Calabrian honey to 2 small containers.

Assemble & Store the Italian Salmon & Couscous
Assemble & Store the Chicken & Arugula Salad
11 Assemble & Store the Chicken & Arugula Salad

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 marinated vegetables 

• 1/4 cooked chicken 

Transfer the balsamic ranch to 2 small containers.

12 Assemble & Store the Sautéed Chicken & Lemon Labneh

Makes 2 servings: 

For each serving, in a large container combine: 

• 1/4 finished couscous 

• 1/4 cooked chicken 

Transfer the lemon labneh to 2 small containers.

Assemble & Store the Sautéed Chicken & Lemon Labneh
Finish & Serve the Shawarma Salmon & Vegetables
13 Finish & Serve the Shawarma Salmon & Vegetables

Wash and dry half the arugula. Wash and dry the mint; pick the leaves off the stems. Serve the prepared arugula with the finished fish and vegetables. Garnish each serving with the blood orange vinaigrette, mint leaves (tearing before adding), and parmesan cheese.

14 Finish & Serve the Italian Salmon & Couscous

Pit and roughly chop the olives. Heat the finished fish and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the Calabrian honey and chopped olives.

Finish & Serve the Italian Salmon & Couscous
Finish & Serve the Chicken & Arugula Salad
15 Finish & Serve the Chicken & Arugula Salad

Wash and dry the remaining arugula. Roughly chop the pistachios. Roughly chop the pickled peppers. Serve the prepared arugula with the finished chicken and vegetables. Garnish each serving with the balsamic ranch, chopped pistachios, and chopped peppers.

16 Finish & Serve the Sautéed Chicken & Lemon Labneh

Heat the finished chicken and couscous in the microwave 1 to 2 minutes, or until heated through. Garnish each serving the lemon labneh and almonds.

Finish & Serve the Sautéed Chicken & Lemon Labneh
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