Mediterranean Herb Chicken & Smoked Salmon Meal Prep (3-Day Keto, Dairy-Free, 1 Meal/Day)

Backstory: Dr. Kobe Keto here — simplified to a single, nutrient-dense daily meal combining roasted Mediterranean chicken, herb cauliflower mash, and smoked salmon for omega-3s. Batch-cook once (~90–120 min) and assemble fresh each day.

Ingredients (Yields: 3 days — 1 main meal/day; serves 1 person; scale as needed)

• Proteins
  • 6 boneless skin-on chicken thighs (about 1.2–1.5 lb / 550–700 g)
  • 6–9 oz (170–255 g) smoked salmon (about 2–3 oz / 55–85 g per day)
  • 6 large eggs (optional garnish or extra protein)
• Vegetables & herbs
  • 1 large head cauliflower (about 1.5 lb / 700 g)
  • 1 medium eggplant
  • 2 medium zucchini
  • 1 red bell pepper
  • 1 small red onion
  • 1 large cucumber
  • 1 head romaine or 1 bag mixed leafy greens
  • 1 lemon (zest + juice)
  • 1 bunch fresh parsley
  • 1 bunch fresh oregano or thyme
  • 4 cloves garlic
• Fats & extras
  • 4 tbsp extra-virgin olive oil (divided)
  • 2 tbsp avocado oil (or olive oil) for roasting
  • 1/2 cup kalamata olives (pitted)
  • 1/3 cup toasted pine nuts or chopped almonds (optional)
  • 2 tbsp capers (optional)
• Seasonings & pantry
  • 2 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • Sea salt and freshly ground black pepper
  • Red pepper flakes (optional)
  • 1–2 tsp Dijon mustard (optional)

Batch-Cook Plan (~90–120 minutes)

1. Preheat oven to 425°F (220°C). Line roasting trays.
2. Marinate chicken: mix 2 tbsp olive oil, 2 crushed garlic cloves, juice + zest of 1/2 lemon, 1 tsp smoked paprika, 1 tsp dried oregano, 2 tbsp chopped parsley, salt, and pepper. Coat chicken; let rest.
3. Roast vegetables: chop eggplant, zucchini, bell pepper, and red onion. Toss with 2 tbsp avocado oil, 1 minced garlic clove, salt, pepper, 1 tsp cumin, and a squeeze of lemon. Roast 25–30 minutes, turning once.
4. Roast chicken: place on tray skin-side up; roast 30–35 minutes until 165°F (74°C). Rest 5–10 minutes, then portion.
5. Cauliflower mash: steam cauliflower florets 8–10 min until tender. Drain and mash with 1 tbsp olive oil, lemon zest, chopped oregano, salt, and pepper. Alternatively pulse into cauliflower rice and sauté 6–8 min with 1 tbsp olive oil and herbs.
6. Hard-boil eggs (optional): cover 6 eggs with cold water, bring to boil, turn off heat, cover 9–11 minutes, chill and peel.
7. Herb-lemon dressing: whisk 2 tbsp olive oil, 1 tbsp lemon juice, chopped parsley + oregano, 1 tsp Dijon, salt, pepper. Reserve.