At Plan4One, we’re firm believers in recovery meals that don’t require a team of sous chefs or a full dishwasher run. And when it comes to solo-friendly dinners that deliver big nutrition without the mess, this Salmon & Greens Tray Bake is a total weeknight weapon.
With just five ingredients, one tray, and about 20 minutes of your time, you’ve got a meal that’s as recovery-friendly as it is delicious. Whether you’re fuelling a post-Pilates glow, a weights session, or your 5km jog around the block, this is the kind of simple, anti-inflammatory dinner that helps you bounce back faster.
Let’s break it down.
💪 Post-Training Meal Goals
Every solid post-workout meal should aim to tick off these key recovery boxes:
✅ Post-Training Nutritional Targets:
- 20–30g lean protein to repair muscle
- Anti-inflammatory nutrients to reduce post-exercise soreness
- Fibre-rich, antioxidant-loaded vegetables to support immune function
- Healthy fats to assist with nutrient absorption and satiety
- Simple prep & clean-up (because let’s be honest, energy is low after training)
This Salmon & Greens Tray Bake is specifically designed to meet those goals — especially if you’re training in the evening and want something that won’t weigh you down or keep you up.
🧠 Why These Ingredients Work for Recovery
🐟 Salmon (120g fillet)
- One of the richest sources of omega-3 fatty acids (EPA & DHA), which reduce exercise-induced inflammation
- Contains 25g+ of high-quality protein, essential for muscle repair and growth
- Rich in vitamin D, which supports immune health and muscle function
- Provides B vitamins for energy metabolism
Trainer Insight: Omega-3s have been shown to reduce delayed onset muscle soreness (DOMS), making salmon an MVP in recovery meals.
🥦 Broccoli (1 cup florets)
- High in vitamin C and sulforaphane, an antioxidant that may reduce inflammation
- Adds fibre to promote digestive health and fullness
- Low-calorie, nutrient-dense — a powerhouse green that’s always worth the space
🥒 Zucchini (1 small, sliced)
- A hydrating veggie loaded with vitamin A, potassium and manganese
- Provides extra volume and texture without unnecessary carbs
- Supports electrolyte balance post-sweat
🫒 Olive Oil (1 tsp)
- Contains monounsaturated fats that help absorb fat-soluble vitamins (A, D, E, K)
- Adds satiety and richness without unnecessary processed fats
- Anti-inflammatory properties support joint and muscle recovery
🍋 Lemon Wedge
- Brightens the flavour and adds vitamin C
- Enhances the absorption of iron from the greens
- Makes everything feel fresh and elevated, without a heavy sauce
⏰ Best Time of Day to Eat This Meal
🕖 Best Served: Post-Training Dinner
This tray bake is the ideal post-evening workout meal, offering everything your body needs to recover overnight:
- Lean protein to rebuild
- Omega-3s to reduce inflammation
- Vegetables to replenish vitamins and minerals
- Easy digestion to help you sleep, not toss and turn
It also works as a light lunch — especially if you’ve trained late morning or mid-day.
💡 Pro Tip: Not training today? This still makes a great rest day dinner thanks to its anti-inflammatory and brain-boosting properties.
👩🍳 Recipe: Salmon & Greens Tray Bake (Single Serve)
Ingredients:
- 120g salmon fillet
- 1 cup broccoli florets
- 1 small zucchini, sliced
- 1 tsp olive oil
- Salt, pepper, garlic powder (to taste)
- Lemon wedge (to serve)
Instructions:
- Prep the Veggies
Toss your broccoli and zucchini in olive oil, season with salt, pepper, and garlic powder. - Arrange on Tray
Line a baking tray with baking paper. Spread out your seasoned veggies and nestle the salmon fillet in the middle. - Bake
Pop the tray into a preheated oven at 180°C (fan-forced) and bake for 15 minutes, or until the salmon flakes easily with a fork. - Serve & Squeeze
Plate it all up and squeeze fresh lemon juice over the top. Serve immediately, and enjoy the clean, zesty glow-up.
🔁 Ingredient Swaps & Customisations
| Ingredient | Swap Suggestion | Why/When |
|---|---|---|
| Salmon | Trout, barramundi, or tofu | Same omega-3 hit with local or plant-based options |
| Broccoli | Green beans, asparagus, or kale | Switch based on what’s in your fridge or freezer |
| Zucchini | Sliced capsicum or eggplant | Add colour and change texture |
| Lemon | Lime or a splash of apple cider vinegar | Freshens up flavours if you’re out of citrus |
⚖️ Nutrition Snapshot (Approx. per serve)
- Calories: ~420
- Protein: 28g
- Carbohydrates: 10g
- Fats: 25g
- Fibre: 5g
🍽️ Macros that work for muscle gain, fat loss, or just smart recovery.
🧊 Meal Prep Hack
Double the recipe and cook two trays at once — one for tonight, one for tomorrow. The second portion holds up well in the fridge and is even delicious cold for lunch. Just store the lemon wedge separately and add it fresh when serving.
Also great paired with:
- ½ cup cooked quinoa or brown rice (for more carbs on training days)
- 1 tbsp hummus or tahini drizzle for variety
🧑🍳 Final Thoughts from the Plan4One Team
Let’s face it — not every solo meal is a five-star production, nor should it be. But with recipes like this Salmon & Greens Tray Bake, you’re giving your body exactly what it needs to recover, rebuild, and feel fantastic — with basically no effort at all.
Whether you’re cooking in a sharehouse, studio apartment, or your trailer on set (looking at you, future A-listers), this recipe is your backstage pass to recovery and flavour.
👇 Join the Plan4One Recovery Club
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Subscribe now and keep fuelling your body with meals that work as hard as you do.
Already made this recipe? Tag us with #Plan4OneEats and show off your tray-bake masterpiece!
