Meal Prep for a Week (Miso Salmon, Char Siu Pork, Black Pepper Chicken, Orzo, Broccoli, & Roasted Veggie Soup)
Meal Prep for a Week (Miso Salmon, Char Siu Pork, Black Pepper Chicken, Orzo, Broccoli, & Roasted Veggie Soup)
Ingredients
For the Miso Salmon
- 4 salmon fillets, about 6 ounces each
- 1 cup miso marinade, store-bought or homemade
For the Air Fryer Char Siu Pork
- 1 1/2 pounds pork shoulder, cut into 1-inch pieces
- 1/2 cup Char Siu sauce, store-bought
For the Sizzling Black Pepper Chicken
- 1 1/2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces
- 1/2 cup black pepper sauce, store-bought
For the Spinach Orzo Pasta
- 1 1/2 cups orzo pasta, uncooked
- 5 ounces fresh spinach
- 1/2 cup vegetable broth
- 2 tablespoons fresh dill, chopped, for garnish
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
For the Korean Broccoli Side Dish
- 1 pound broccoli florets
- 1 tablespoon sesame oil
- 1 tablespoon garlic, minced
- 1 teaspoon sesame seeds, toasted
For the Creamy Roasted Veggie Soup
- 1 yellow bell pepper, sliced
- 1 red bell pepper, sliced
- 1/2 pound eggplant, cubed
- 2 carrots, peeled and chopped
- 2 Roma tomatoes, sliced
- 1 cup cherry tomatoes
- 1 yellow onion, diced
- 4 garlic cloves, peeled
- 2 cups cauliflower florets, small
- 2 tablespoons olive oil
- 1 teaspoon dried Italian herbs
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 cups vegetable broth
- 1/4 cup heavy cream
- 2 tablespoons fresh parsley, chopped, for garnish
- 1/4 teaspoon red pepper flakes, for garnish
Instructions
- 1
Preheat oven to 400°F (200°C) for the roasted vegetables. Line a large baking sheet with parchment paper.
⏱️ 10 min•🌡️ 400
- 2
Prepare the Miso Salmon: Place salmon fillets in a glass baking dish. Pour miso marinade over the salmon, ensuring each fillet is well-coated. Cover the dish and refrigerate until ready to cook (can be done up to 2 days in advance).
⏱️ 5 min
- 3
Prepare the Air Fryer Char Siu Pork: In a metal bowl, combine the pork pieces with the Char Siu sauce, tossing to coat evenly. Transfer the marinated pork to a zip-top bag. Label the bag with cooking instructions: 'Char Siu Air Fry @ 400°F until cooked through, about 15-20 minutes'. Refrigerate until ready to cook.
⏱️ 10 min
- 4
Prepare the Sizzling Black Pepper Chicken: In a separate metal bowl, combine the chicken pieces with the black pepper sauce, tossing to coat evenly. Transfer the marinated chicken to a zip-top bag. Label the bag with cooking instructions: 'Black Pepper Chicken Air Fry @ 360°F until cooked through, about 12-18 minutes'. Refrigerate until ready to cook.
⏱️ 10 min
- 5
Prepare the Creamy Roasted Veggie Soup: On the prepared baking sheet, combine the yellow bell pepper, red bell pepper, eggplant, carrots, Roma tomatoes, cherry tomatoes, onion, garlic cloves, and cauliflower florets. Drizzle with olive oil, sprinkle with dried Italian herbs, salt, and black pepper. Toss to coat. Roast in the preheated oven for 30-40 minutes, or until vegetables are tender and slightly caramelized.
⏱️ 45 min•🌡️ 400
- 6
While vegetables are roasting, prepare the Spinach Orzo Pasta: Cook orzo pasta according to package directions until al dente. Drain well. In the same pot, add the cooked orzo, fresh spinach, and vegetable broth. Stir over medium heat until the spinach wilts and the liquid is absorbed. Season with salt and pepper to taste. Set aside.
⏱️ 15 min
- 7
Prepare the Korean Broccoli Side Dish: Steam or blanch the broccoli florets until tender-crisp, about 3-5 minutes. Drain well. In a bowl, combine the warm broccoli with sesame oil, minced garlic, and toasted sesame seeds. Toss to combine. Set aside.
⏱️ 10 min
- 8
Finish the Creamy Roasted Veggie Soup: Once roasted, transfer the vegetables to a blender. Add 3 cups of vegetable broth. Blend until smooth. Pour the soup into a pot, stir in heavy cream, and heat gently over medium-low heat until warmed through. Do not boil. Taste and adjust seasoning if necessary.
⏱️ 15 min
- 9
Assemble meal prep containers: Divide the Spinach Orzo Pasta, Korean Broccoli Side Dish, and Creamy Roasted Veggie Soup into individual meal prep containers. Store the marinated salmon, pork, and chicken in their labeled bags in the refrigerator.
⏱️ 10 min
- 10
When ready to eat the Miso Salmon, preheat an air fryer to 375°F. Cook salmon for 12-15 minutes, or until cooked through and flaky. (Cooking time for meal prep is not included in totalTime as it's for reheating).
- 11
When ready to eat the Char Siu Pork, preheat an air fryer to 400°F. Cook pork for 15-20 minutes, shaking the basket halfway through, until cooked through and slightly caramelized. (Cooking time for meal prep is not included in totalTime as it's for reheating).
- 12
When ready to eat the Black Pepper Chicken, preheat an air fryer to 360°F. Cook chicken for 12-18 minutes, shaking the basket halfway through, until cooked through. (Cooking time for meal prep is not included in totalTime as it's for reheating).
- 13
Garnish the Creamy Roasted Veggie Soup with fresh parsley and red pepper flakes before serving. The Spinach Orzo Pasta can be garnished with fresh dill.
⏱️ 5 min
Kitchen Tools
Meal Prep for a Week (Miso Salmon, Char Siu Pork, Black Pepper Chicken, Orzo, Broccoli, & Roasted Veggie Soup)
For the Miso Salmon
- 4 salmon fillets, about 6 ounces each
- 1 cup miso marinade, store-bought or homemade
For the Air Fryer Char Siu Pork
- 1 1/2 pounds pork shoulder, cut into 1-inch pieces
- 1/2 cup Char Siu sauce, store-bought
For the Sizzling Black Pepper Chicken
- 1 1/2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces
- 1/2 cup black pepper sauce, store-bought
For the Spinach Orzo Pasta
- 1 1/2 cups orzo pasta, uncooked
- 5 ounces fresh spinach
- 1/2 cup vegetable broth
- 2 tablespoons fresh dill, chopped, for garnish
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
For the Korean Broccoli Side Dish
- 1 pound broccoli florets
- 1 tablespoon sesame oil
- 1 tablespoon garlic, minced
- 1 teaspoon sesame seeds, toasted
For the Creamy Roasted Veggie Soup
- 1 yellow bell pepper, sliced
- 1 red bell pepper, sliced
- 1/2 pound eggplant, cubed
- 2 carrots, peeled and chopped
- 2 Roma tomatoes, sliced
- 1 cup cherry tomatoes
- 1 yellow onion, diced
- 4 garlic cloves, peeled
- 2 cups cauliflower florets, small
- 2 tablespoons olive oil
- 1 teaspoon dried Italian herbs
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3 cups vegetable broth
- 1/4 cup heavy cream
- 2 tablespoons fresh parsley, chopped, for garnish
- 1/4 teaspoon red pepper flakes, for garnish
Instructions
- 1
Preheat oven to 400°F (200°C) for the roasted vegetables. Line a large baking sheet with parchment paper.
⏱️ 10 min•🌡️ 400 - 2
Prepare the Miso Salmon: Place salmon fillets in a glass baking dish. Pour miso marinade over the salmon, ensuring each fillet is well-coated. Cover the dish and refrigerate until ready to cook (can be done up to 2 days in advance).
⏱️ 5 min - 3
Prepare the Air Fryer Char Siu Pork: In a metal bowl, combine the pork pieces with the Char Siu sauce, tossing to coat evenly. Transfer the marinated pork to a zip-top bag. Label the bag with cooking instructions: 'Char Siu Air Fry @ 400°F until cooked through, about 15-20 minutes'. Refrigerate until ready to cook.
⏱️ 10 min - 4
Prepare the Sizzling Black Pepper Chicken: In a separate metal bowl, combine the chicken pieces with the black pepper sauce, tossing to coat evenly. Transfer the marinated chicken to a zip-top bag. Label the bag with cooking instructions: 'Black Pepper Chicken Air Fry @ 360°F until cooked through, about 12-18 minutes'. Refrigerate until ready to cook.
⏱️ 10 min - 5
Prepare the Creamy Roasted Veggie Soup: On the prepared baking sheet, combine the yellow bell pepper, red bell pepper, eggplant, carrots, Roma tomatoes, cherry tomatoes, onion, garlic cloves, and cauliflower florets. Drizzle with olive oil, sprinkle with dried Italian herbs, salt, and black pepper. Toss to coat. Roast in the preheated oven for 30-40 minutes, or until vegetables are tender and slightly caramelized.
⏱️ 45 min•🌡️ 400 - 6
While vegetables are roasting, prepare the Spinach Orzo Pasta: Cook orzo pasta according to package directions until al dente. Drain well. In the same pot, add the cooked orzo, fresh spinach, and vegetable broth. Stir over medium heat until the spinach wilts and the liquid is absorbed. Season with salt and pepper to taste. Set aside.
⏱️ 15 min - 7
Prepare the Korean Broccoli Side Dish: Steam or blanch the broccoli florets until tender-crisp, about 3-5 minutes. Drain well. In a bowl, combine the warm broccoli with sesame oil, minced garlic, and toasted sesame seeds. Toss to combine. Set aside.
⏱️ 10 min - 8
Finish the Creamy Roasted Veggie Soup: Once roasted, transfer the vegetables to a blender. Add 3 cups of vegetable broth. Blend until smooth. Pour the soup into a pot, stir in heavy cream, and heat gently over medium-low heat until warmed through. Do not boil. Taste and adjust seasoning if necessary.
⏱️ 15 min - 9
Assemble meal prep containers: Divide the Spinach Orzo Pasta, Korean Broccoli Side Dish, and Creamy Roasted Veggie Soup into individual meal prep containers. Store the marinated salmon, pork, and chicken in their labeled bags in the refrigerator.
⏱️ 10 min - 10
When ready to eat the Miso Salmon, preheat an air fryer to 375°F. Cook salmon for 12-15 minutes, or until cooked through and flaky. (Cooking time for meal prep is not included in totalTime as it's for reheating).
- 11
When ready to eat the Char Siu Pork, preheat an air fryer to 400°F. Cook pork for 15-20 minutes, shaking the basket halfway through, until cooked through and slightly caramelized. (Cooking time for meal prep is not included in totalTime as it's for reheating).
- 12
When ready to eat the Black Pepper Chicken, preheat an air fryer to 360°F. Cook chicken for 12-18 minutes, shaking the basket halfway through, until cooked through. (Cooking time for meal prep is not included in totalTime as it's for reheating).
- 13
Garnish the Creamy Roasted Veggie Soup with fresh parsley and red pepper flakes before serving. The Spinach Orzo Pasta can be garnished with fresh dill.
⏱️ 5 min