I love to meal prep salmon during weight loss phases because salmon is a simple, versatile protein that packs a heavy nutrition punch. This Chickpea Pasta with Salmon recipe is a staple in my meal rotation and it’s always a hit with the family.
Why is meal prep salmon great for weight loss?
Salmon is a versatile protein that works well with many flavor profiles. While lemon juice is the star flavor in this meal prep salmon recipe, this fish also works well with Italian, Asian and American cuisine to make seasoning combinations endless.
Is salmon too fatty?
Salmon does contain a higher fat percentage than typical weight loss protein like chicken breast or tuna. However, salmon is high in Omega 3 fatty acids, which are beneficial for controlling inflammation, supporting brain and heart health, and can lower triglycerides. The American Heart Association recommends eating two 3.5-ounce servings of fatty fish (including salmon) per week.
Meals containing fat also provide a higher level of satisfaction and fullness, which is vital for sticking with a calorie deficit plan for weight loss.
Why use chickpea pasta?
Pasta made from chickpeas is used in this recipe to bring fiber totals up to 9 grams per serving. Many health-related organizations including the World Health Organization (WHO) recommend at least 25 grams of dietary fiber per day to support health.
High fiber diets are often credited for lowering cholesterol, maintaining gut health, managing diabetes and more. Some experts believe that there are benefits to eating at least 40 grams of fiber daily for optimal health.
Meal Prepping for Weight Loss
100% of my most successful clients meal plan and prepare meals in advance to ensure they are meeting their personal nutrition goals for weight loss and health improvement.
Meal Prepping for Weight Loss: A Beginner’s Guide
This meal prep salmon recipe is a staple in many meal plans due to its simplicity, nutrition power and shelf-life in the refrigerator. Prep this recipe once and eat for 3-5 days of meals!
Chickpea Pasta with Salmon
Equipment
- 1 large bowl
- 1 large frying pan
Ingredients
- 4 oz Chickpea Pasta
- 1/2 each Cucumber medium, diced
- 1 cup Cherry Tomatoes halved
- 1 1/2 tbsp Shallot finely chopped
- 3 tbsp Extra virgin olive oil
- 1 tbsp Lemon Juice divided
- Sea salt and black pepper to taste
- 8 ounce Salmon Fillet
- 1 tsp Italian Seasoning
Instructions
- Cook the chickpea pasta according to the package directions. Drain and set aside to cool.
- In a large bowl, combine the cucumbers, cherry tomatoes, shallots, 1/3 of the oil, lemon juice, and the cooked pasta. Season with salt and pepper to taste. Place in the fridge for at least 30 minutes until chilled.
- Pat the salmon fillets dry with a paper towel. Brush with 1/3 of the oil and season with Italian seasoning, salt and pepper.
- Heat the remaining oil in a pan over medium heat. Add the salmon fillets and cook for three to four minutes on each side, or until the salmon is cooked through.
- Divide the chickpea pasta salad evenly between plates and top with the cooked salmon fillet. Enjoy!
For help working this simple recipe into a personalized plan for weight loss or managing a health condition, consider 1:1 telehealth coaching with registered dietitian Jackie Durand RD, CDN.