Wellness Meal Prep Bundle

with Salmon & Chicken

65 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:
Shawarma-Spiced Salmon with Roasted Vegetables & Romaine Salad
10-18 PersonalPoints range per serving
Mexican Chicken & Rice Bowls with Jalapeño-Peach Salsa & Cotija
4-15 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.
CLICK FOR RECIPE CARD

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Nutrition

PER SERVING
Calories

690 Cals (est.)

View Full Nutrition

fresh

ingredients

4 Skin-On Salmon Fillets
1 Lemon
¼ cup Tahini
1 Tbsp Shawarma Spice Blend (Ground Coriander, Cumin Seeds, Garlic Powder, Smoked Sweet Paprika & Ground Turmeric)
¼ tsp Crushed Red Pepper Flakes
¼ cup Roasted Pistachios
3 oz Feta Cheese
2 Romaine Lettuce Hearts
1 oz Pickled Peppadew Peppers
2 tsps Date Syrup
4 Boneless, Skinless Chicken Breasts
2 Peaches
1 Tbsp Mexican Spice Blend (Ancho Chile Powder, Smoked Paprika, Garlic Powder, Ground Cumin & Dried Mexican Oregano)
1⅛ cups Brown Rice
3 Tbsps Roasted Peanuts
½ cup Cilantro Sauce
2 Tbsps Grated Cotija Cheese
1 oz Sliced Pickled Jalapeño Pepper
2 Tbsps Maple Syrup
2 Red Onions
1 lb Sweet Potatoes
1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
2 Tbsps Red Wine Vinegar
2 Bell Peppers

time-saving

tips & techniques

step-by-step

instructions

Cook Along

1 Prepare the ingredients

Preheat the oven to 450°F. Wash and dry the fresh produce. Halve and peel the onions; cut into 1-inch-wide wedges. Cut off and discard the stems of the bell peppers. Halve lengthwise; remove the ribs and seeds, then medium dice. Medium dice the sweet potatoes. Halve, pit, and medium dice the peaches. Roughly chop the jalapeño pepper. Thoroughly wash your hands, knife, and cutting board immediately after handling. In a bowl, combine the diced peaches and as much of the chopped jalapeño pepper as you’d like, depending on how spicy you’d like the dish to be. Drizzle with olive oil; season with salt and pepper. Stir to coat.

2 Cook the rice

In a medium pot, combine the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 23 to 25 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork.

3 Roast & dress the vegetables

Meanwhile, in a large bowl, whisk together the vinegar and maple syrup; season with salt and pepper. Line two sheet pans with foil. Transfer the onion wedges, diced bell peppers, and diced sweet potatoes to one sheet pan. Drizzle with olive oil; season with salt, pepper, and the weeknight hero spice blend. 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 maple-vinegar mixture. Toss to coat. Taste, then season with salt and pepper if desired.

4 Roast the fish

Meanwhile, pat the fish dry with paper towels. Season on both sides with salt, pepper, and the shawarma spice blend. 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 Finish the rice

Transfer half the dressed vegetables to the pot of cooked rice. Add the cilantro sauce; stir to combine. Taste, then season with salt and pepper if desired.

6 Cook & slice the chicken

Meanwhile, pat the chicken dry with paper towels; season on both sides with salt, pepper, and the Mexican spice blend. In a large pan (nonstick, if you have one), heat a drizzle 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.

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

7 Finish & serve the salmon

STOP & STORE: If you’re planning to enjoy this meal at a later time, stop here and place the prepared food in airtight containers (or tightly cover with plastic wrap). Store in the refrigerator. Use the reheating instructions below to finish.

FINISH & SERVE: Halve the lemon crosswise; remove the seeds. In a bowl, combine the tahini, date syrup, the juice of 1 lemon half (you will have extra), 2 teaspoons of water, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Roughly chop the lettuce. Roughly chop the peppadew peppers. Roughly chop the pistachios. In a large bowl, combine the chopped lettuce and tahini dressing. Serve the dressed lettuce topped with the roasted fish, remaining dressed vegetables, chopped peppadew peppers, feta (crumbling before adding), and chopped pistachios. Enjoy!

8 Finish & serve the rice bowl

FINISH & SERVE: Roughly chop the peanuts. Serve the sliced chicken over the finished rice. Garnish with the jalapeño-peach salsa (including any liquid), chopped peanuts, and cotija. Enjoy!

9 Reheat the salmon

If you saved the dish for later, reheat the fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.

10 Reheat the rice bowls

If you saved the dish for later, reheat the chicken and rice in the microwave 1 to 2 minutes, or until heated through. Finish and serve as directed.