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Meal Prep Recipes Part 2: 4 Meat Marinades

4 Meat Marinades for Salmon and Chicken: Lemon Dill Salmon, Honey Soy Salmon, Chili Garlic Chicken, Lemon Pesto Chicken.

Meal prep doesn't have to be boring or repetitive, and these four diverse marinades are here to prove just that. Whether you're a chicken or salmon lover, there's something for everyone in this lineup. I did another meal prep meat marinade blog post with 4 other flavours featuring chicken, beef, and pork, and it was a hit so here's another four!

I've included marinades that range from zesty and tangy to savoury and aromatic, bringing versatility to tastes and preferences. With these marinades, you can infuse your proteins with delicious flavours that will elevate your meals throughout the week.

So if you find lost for quick meal ideas and need to minimize the preparing at meal time, steal these recipe for next time you have some time to meal prep!

4 Meat Marinades

Lemon Dill Salmon

1 lemon, juiced

1 tablespoon lemon zest

⅓ cup fresh dill, chopped

2 cloves garlic

½ teaspoon salt

¼ teaspoon black pepper

1 tablespoon mustard

Meal ideas: Salmon filets, roasted carrots, rice or creamy parmesan pasta with filet served on top.

Honey Soy Salmon

¼ cup honey

¼ cup soy sauce

2 tablespoons sriracha

2 teaspoons chili crisp (or 1 extra teaspoon of red pepper flakes & ½ teaspoon of oil)

1 teaspoon red pepper flakes

1 teaspoon salt

¼ teaspoon black pepper 

Meal ideas: Salmon Bowls with air-fried salmon bites, rice, roasted broccoli and zucchini, avocado, and spicy mayo.

Chili Garlic Chicken

3-4 chicken breasts, cut into 1-inch cubes

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon oregano

2 teaspoons paprika

½ teaspoon salt

¼ teaspoon black pepper

2 chilis in adobo sauce, diced

4 cloves garlic, diced

Meal ideas: Chicken brussels sprout salad with sweet chili dressing or Spicy chicken wraps.

Lemon Pesto Chicken

3-4 chicken breasts, cut into 1-inch cubes

3 tablespoons pesto

2 tablespoons lemon juice, 

1 tablespoon lemon zest

2 cloves garlic, diced

Meals ideas: chicken gyros or pesto ceasar wraps.


  1. For each recipe, mix the marinade in a medium bowl and add the sliced or diced meat. Toss to coat the meat in the marinade.

  2. Place in a sealable bag and try to remove all the air you can before sealing.

  3. Refrigerate if you're cooking the meat within the next day or two or freeze for up to 2-3 months before cooking. Cook meat in a skillet, oven, or air fryer.

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