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.

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.

Daily Assembly (1 meal/day)

• Plate per day:
  • 1 roasted chicken thigh (or 1/2 thigh if you prefer lighter — adjust portions)
  • 1 cup cauliflower mash or 1–1.5 cups cauliflower rice
  • 1/2–1 cup roasted Mediterranean vegetables
  • 2–3 oz smoked salmon placed on the side or gently flaked over the cauliflower
  • Handful mixed greens dressed with herb-lemon dressing
  • 6–8 kalamata olives and a sprinkle of toasted pine nuts (optional)
  • Optional: 1 hard-boiled egg halved for extra protein

Storage & Reheating

• Store chicken and roasted veg separately in airtight containers (up to 4 days).
• Keep smoked salmon refrigerated unopened; once opened, consume within 3 days.
• Cauliflower mash stores well up to 4 days; reheat gently in microwave or stovetop with a splash of olive oil.
• Dress greens just before serving.

Flavor Profile

• Bright, herb-forward Mediterranean notes: lemon, parsley, oregano, garlic, with smoky roasted veg and the silky, briny smoked salmon adding contrast.

Keto-Friendly Notes

• Low net carbs from non-starchy vegetables; healthy fats from olive oil, chicken skin, and smoked salmon; moderate protein to support satiety and ketosis. Dairy-free.

One-Page Shopping List

• Proteins: 6 boneless skin-on chicken thighs, 6–9 oz smoked salmon, 6 large eggs (optional)
• Vegetables & herbs: 1 cauliflower, 1 eggplant, 2 zucchini, 1 red bell pepper, 1 red onion, 1 cucumber, 1 head romaine or bagged mixed greens, 1 lemon, 1 bunch parsley, 1 bunch oregano or thyme, 4 garlic cloves
• Fats & extras: extra-virgin olive oil, avocado oil, kalamata olives, pine nuts or almonds (optional), capers (optional)
• Spices & seasonings: smoked paprika, ground cumin, dried oregano, sea salt, black pepper, red pepper flakes (optional), Dijon mustard (optional)

A solid keto meal worth sharing. Publish it so the keto community can enjoy it too.