💪 Why This Meal Is a Winner:
- Rich in omega-3s – great for heart health and reducing inflammation
- High-quality protein – helps with muscle repair
- Slow-digesting carbs & iron-rich greens – fuel your workouts and recovery
Perfect for lunch or dinner, especially on training days.
🍚 Ingredients (1 serving)
| Ingredient | Amount |
|---|---|
| Salmon fillet (skin-on) | 150–200g |
| Brown rice (uncooked) | 1/3 cup (about 60g) |
| Fresh spinach | 2 cups (about 60–70g) |
| Olive oil or avocado oil | 1 tbsp |
| Garlic (minced) | 1 clove (optional) |
| Lemon wedge | For serving |
| Salt & pepper | To taste |
| Chili flakes or herbs (thyme/dill) | Optional |
🍳 How to Cook
Step 1: Cook the Brown Rice
- Rinse rice and cook in water (2:1 ratio) for ~30–35 mins until soft.
- Optional: add a pinch of salt or a splash of lemon juice for flavor.
Step 2: Season the Salmon
- Pat the salmon dry with paper towel.
- Season both sides with salt, pepper, and optional herbs.
Step 3: Pan-Sear the Salmon
- Heat a non-stick skillet on medium-high heat with 1/2 tbsp oil.
- Place salmon skin-side down. Sear for ~4–5 mins until crispy.
- Flip and cook other side for 2–3 mins until just cooked through.
- Finish with a squeeze of lemon.
Step 4: Sauté the Spinach
- In another pan (or same one after salmon), heat 1/2 tbsp oil.
- Add garlic and spinach. Cook for 1–2 mins until wilted.
- Season lightly with salt and pepper.
📊 Nutrition Info (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 500–550 kcal |
| Protein | 35–40g |
| Carbs | 30–35g |
| Fat | 20–25g |
| Omega-3s | 💯 High |
| Fiber | 4–6g |
🕒 When to Eat This Meal?
Best for:
- Post-workout dinner – great for recovery and fighting inflammation
- Lunch on training days – keeps energy high and steady
🔥 Performance Tips:
- Want more carbs? Add roasted sweet potato or a banana on the side.
- Low on fats? Trim some oil or remove salmon skin.
- Add half a boiled egg or a spoon of hummus for bonus flavor and nutrients.
