
This Salmon Asparagus Orzo Salad provides 30g protein and 859 calories per serving across 4 servings. Quick prep on the stovetop makes this a reliable lunch option that you can portion into containers once. The balanced macros work well for maintaining fullness during training blocks without excess prep work.
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Grated Parmesan — the shelf-stable canister is fine for cooking.
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
396
calories
23g
protein
19g
fat
4 servings per batch · ~189g each
Macro data sourced from USDA FoodData Central
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsEach serving delivers 30g of protein and 859 calories. The macro breakdown is 53g fat and 71g carbs per serving.
This recipe has quick prep time and batch-makes 4 servings on the stovetop. You're prepping four complete lunches in one cooking session.
At 859 calories per serving with a balanced 30g protein and 71g carbs, this recipe works well for a muscle gain phase where moderate caloric surplus and carb availability support recovery. The carbs provide fuel for training while salmon delivers protein and healthy fats.