3-Day Meal Plan – Salmon Edition

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Your Week, Simplified with Salmon

Meet your new favorite three-day meal plan, crafted around one wholesome, versatile protein: salmon. Each recipe delivers a fresh take on this nutrient-rich fish, offering bright, vibrant flavors and effortless cooking. By anchoring the plan around a single ingredient, this meal plan keeps your shopping list simple, your meal prep streamlined, and your dinner choices deliciously varied.

Across the three days, you’ll savor:

  • A glossy Honey Garlic Glazed Salmon paired with steamed broccoli and fluffy rice—a quick, sweet-savory dinner that’s ready in under 30 minutes.

  • A creamy Lemon Dill Salmon Pasta with spinach—rich and comforting, yet light enough for those evenings when you want cozy without the heaviness.

  • A Garlic Herb Salmon Sheet Pan Dinner with roasted sweet potatoes and zucchini—everything baked on one sheet for a beautifully colorful, no-fuss finish.

There’s no guesswork here, just thoughtful ingredients, approachable cooking, and plenty of flavor. Whether you’re cooking for yourself or gathering the family around the table, this plan brings nourishing dinners and effortless weeknights to life.

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Day 1 - Honey Garlic Glazed Salmon with Steamed Broccoli & Fluffy Rice – Easy Healthy One-Pan Dinner
This honey garlic glazed salmon is the ultimate balance of sweet and savory, with juicy salmon fillets cooked to perfection in a skillet and coated in a golden glaze. Served with steamed broccoli and fluffy rice, it’s a healthy, flavor-packed dinner ready in just 25 minutes. Perfect for busy evenings when you still want a home-cooked meal that feels special.
Check out this recipe
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Day 2 - Creamy Lemon Dill Salmon Pasta with Spinach – Quick Italian-Inspired Weeknight Dinner
This creamy lemon dill salmon pasta combines tender flaked salmon, fresh spinach, and pasta tossed in a luscious cream sauce brightened with lemon juice and dill. It’s indulgent yet fresh, perfect for a cozy dinner that still feels light and vibrant.
Check out this recipe
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Day 3 - Garlic Herb Salmon Sheet Pan Dinner with Roasted Sweet Potatoes & Zucchini
A complete dinner on one pan. Salmon fillets roasted alongside sweet potatoes, zucchini, and bell peppers, all seasoned with garlic, olive oil, and herbs. Simple, colorful, and perfect for a no-fuss weeknight meal.
Check out this recipe

Shopping List for All 3 Days

Protein:

  • Salmon fillets – 12 (about 6 oz each)

Pantry:

  • Honey – 3 tbsp

  • Soy sauce – 2 tbsp

  • Olive oil – ~9 tbsp

  • Long grain rice – 1 cup

  • Pasta (penne or linguine) – 12 oz

  • Chicken or vegetable broth – 1 cup

  • Garlic cloves – 8

  • Salt

  • Black pepper

  • Dried Italian herbs – 1 tsp

Fresh Produce:

  • Broccoli – 1 large head

  • Lemon – 2

  • Dill – 2 tbsp (fresh)

  • Baby spinach – 4 cups

  • Cucumber – 1

  • Cherry tomatoes – 1 pint (optional for salad)

  • Sweet potatoes – 2 medium

  • Zucchini – 2 medium

  • Red bell pepper – 1

  • Yellow bell pepper – 1

Dairy:

  • Heavy cream – ½ cup

  • Parmesan cheese – ½ cup

    Prefer to print it? Download PDF version of this shopping list.

    3-Day Meal Plan – Salmon Edition

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