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Salmon & Bean Meal Prep Bowls

This make ahead meal prep recipe has it all – delicious protein, veggies and grains for the win! Another great collaboration with @GetJoyfull dietitian Emily Mardell.


    Rice Wine Syrup

  • 1/4 cup (60 mL) rice wine vinegar
  • 1/4 cup (60 mL) brown sugar, loosely packed
  • Salmon

  • 1 lb (500 g) fresh salmon, cubed
  • juice from 1 lime
  • Base

  • 1 avocado, seeded & cubed
  • 1 lime, 1/2 for juice, 1/2 for garnish
  • 1 can (19 oz/540 mL) mixed bean medley, drained & rinsed (yields 2 cups/500 mL cooked beans)
  • 2 cups (500 mL) cooked rice
  • 1 English cucumber, sliced
  • 1 carrot, thinly sliced
  • salt & pepper to taste
  • Garnish

  • 4 green onions, thinly sliced
  • 2 Tbsp (30 mL) sriracha sauce
  • 4 Tbsp (60 mL) plain Greek yogurt
  • 2 Tbsp (30 mL) toasted sesame seeds


Preheat oven to 350°F (180°C).

To make Rice Wine Syrup: In a small saucepan, combine rice wine vinegar and brown sugar and bring to a simmer. Once sugar is dissolved, simmer for another 5 minutes to reduce. Remove syrup from heat and allow to cool.

Salmon Prep: Toss cubed salmon in juice from one lime. Place on parchment lined baking dish and bake in preheated oven for 8-10 minutes. Remove from oven and set aside until ready to plate.

Squeeze juice from 1/2 the lime onto the cubed avocado to prevent browning. Slice the remaining lime half into wedges and reserve for garnish.

In a medium bowl, toss bean medley in rice wine syrup and divide beans into 4 meal prep containers. Divide rice, cucumber, carrot and avocado between the 4 meal prep containers. Top each container with equal portions of the cooked salmon. Season with salt and pepper to taste.

Garnish each meal with green onions, sriracha sauce, Greek yogurt, sesame seeds and lime wedges. Enjoy one of the meals now and cover and refrigerate the remaining containers for a fast, ready-to-eat lunch over the next 3 days!


Personalize your bowl with toppings like fresh cilantro, lettuce and/or apple. There are endless flavour combos!

We used the mixed bean medley because is it a combination of beans and chickpeas, however, feel free to substitute with a can of your favourite pulse instead (chickpeas, black beans, cannellini beans, etc)!

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