If you’re anything like me, you want your meals to feel exciting, satisfying and tasty – but still fit into your healthy, high-protein diet. This easy hot honey salmon rice bowl does exactly that. It’s sweet, spicy, salty, fresh, and deeply comforting, all while staying aligned with fat loss, toning, and long-term health.

This recipe began as a simple one-tray salmon bake I shared on TikTok. No fancy ingredients or complicated steps. Just real food that tastes incredible and makes it easy to stay consistent. It quickly became one of those meals I kept making again and again!

Now it’s one of my go-to simple, healthy meals – the kind you can rely on when you want something quick, nourishing and satisfying without creating a mountain of dishes. This bowl is built around oven-baked salmon, green beans, broccoli, fetta cheese, chilli honey, olive oil, salt and rice, finished with a squeeze of fresh lemon. That’s it. No complicated marinades. No endless ingredient list. Just clean, simple foods that work.

Why This Hot Honey Salmon Rice Bowl Works So Well

Most women struggle with healthy eating not because they lack discipline, but because everything feels overwhelming. Too many recipes, too many rules, too much noise. What actually works long term is having a handful of simple meals you genuinely enjoy and can repeat without thinking. This recipe works because it ticks every box at once. It’s high protein, which supports fat loss and muscle tone. It’s balanced with carbs from rice for energy and recovery. It includes healthy fats for hormones and satiety. And most importantly, it tastes good enough that you never feel like you’re “on a diet.”

Healthy eating only becomes sustainable when it feels normal. This bowl feels like real life, not a restriction phase.

Ingredients You’ll Need

This recipe is based on 2 servings. For the one-tray bake:

• 2 x 150g (raw weight) skinless salmon fillets
• 100g of green beans, washed and trimmed
• 100g of broccoli, washed and chopped
• 40g of fetta cheese
• 15g of hot honey or chilli honey
• 10g of olive oil
• Salt, to taste
• Dried chilli flakes, optional

To serve:

• 120g of cooked white rice (per serve)
• Fresh lemon juice, to taste

That short list is part of the beauty! These are everyday ingredients that come together in a way that tastes far more impressive than the effort involved.

How to Make This One-Tray Hot Honey Salmon Rice Bowl

Step 1: Preheat & Prep
Start by preheating your oven to 200°C (400°F) and lining a large tray with baking paper. Add your green beans and broccoli to the tray, drizzle with olive oil, season with salt, and toss everything together so it’s evenly coated.

Step 2: Add the Salmon
Place your salmon fillets directly onto the tray amongst the vegetables.
Drizzle salmon lightly with olive oil and season with salt.

Step 3: Bake
Place the tray into the oven and bake for around 12 to 15 minutes, depending on the thickness of your salmon. You’re looking for soft, flaky flesh that’s just cooked through.

Step 4: Hot Honey & Fetta Finish
Once the salmon is nearly done, remove the tray from the oven and drizzle the hot honey generously over the salmon. Crumble the fetta cheese across both the salmon and vegetables.

Return the tray to the oven for another 3-5 minutes, just until the fetta softens slightly and the honey begins to caramelise.

Step 5: Build Your Bowl
Serve the salmon and vegetables over warm rice and finish with a big squeeze of fresh lemon. That acidity cuts through the sweetness and richness perfectly!

This entire meal comes together on one tray with very little active cooking time, which makes it ideal for weeknights, meal prep or those days when you simply want dinner handled with minimal effort.

Calories & Macros (Per Serve)

This easy hot honey salmon rice bowl is balanced, high protein, and ideal for fat loss or maintenance when portioned correctly.

Approximate nutrition breakdown per serve:

• Calories: ~505 kcal
• Protein: ~35 g
• Carbohydrates: ~46 g
• Fat: ~20 g
• Fibre: ~5 g

Hot & Healthy Balanced Meals notes:

• Protein is driven by the salmon and fetta.
• Carbs come primarily from the rice and honey.
• Fats come from salmon, olive oil and fetta cheese.
• Fibre comes from broccoli and green beans.

This macro balance keeps you full, fuels training and can support your fat loss goals without missing out on delicious meals!

Why This Is a Great Healthy, High-Protein Dinner

This hot honey salmon rice bowl is a perfect example of how fat loss meals don’t need to be tiny, bland, or boring. Salmon provides a complete source of high-quality protein along with omega-3 fats that support skin, hair, hormones, and recovery. The vegetables bring fibre, micronutrients, and volume. The rice provides energy and keeps the meal satisfying. The olive oil and fetta add richness and satiety.

This structure keeps blood sugar stable, reduces cravings, and makes it far easier to stay consistent with your overall nutrition. When meals are built this way, your body feels supported instead of stressed.

Fat loss doesn’t come from eating less food. It comes from eating better-structured meals.

Simple Meals Are the Backbone of Consistency

One of the biggest reasons women stay stuck for years is over-complication. They save elaborate recipes, try a new eating style every week, and rely on motivation instead of rhythm. Simple meals like this bowl remove decision fatigue entirely. When you know you’ve got a few reliable dinners that taste amazing and support your goals, it becomes effortless to stay on track. You stop negotiating with yourself. You stop starting over every Monday. You simply eat well because it’s easy.

This is why I always come back to recipes like this one. They become part of your identity, not just a temporary phase.

How to Adjust This Salmon Rice Bowl for YOUR Goals

This recipe works whether your goal is fat loss, maintenance or building muscle. You only need to adjust your portions slightly.

• For fat loss, reduce the rice portion slightly while keeping your salmon serving strong for the protein. Load the tray with more vegetables to keep it a high volume  meal and to help manage your hunger levels.
• For maintenance, keep rice and salmon balanced and allow for extra fetta cheese if you like.
• For building muscle or higher training loads, increase your rice portion to boost your carb intake and keep the protein high to support recovery.

The structure stays the same. Only the amounts change. That consistency is what makes healthy eating sustainable.

Healthy Eating Isn’t About Eating as Little as Possible

So many women have been taught that the solution to fat loss is simply to eat less and push harder. That approach usually leads straight to exhaustion, hormone issues, binge cycles, and burnout. This bowl represents a completely different philosophy. You eat enough to feel energised. You eat enough to train properly. You eat enough to think clearly and recover well. Fat loss becomes a side effect of structure, not suffering.

This is how Hot & Healthy women eat. Calm. Confident. Nourished.

Discipline Is Sexy. So Is Eating Well.

Being Hot & Healthy isn’t about chasing extremes. It’s about building standards you can uphold without stress. Meals like this make that possible. You eat well. You feel strong. You stay consistent. And the results follow naturally.

Want to Eat Like This Every Day Without Overthinking?

If you love this style of eating but still feel confused about your calories, protein, or portions, that’s exactly what The Hot & Healthy Method is built for. It isn’t restrictive or extreme. It’s structured, personalised and designed to give you control over your results for life.

Spend 3 to 6 months learning how to eat like the woman you want to become – and stay that way.

👉 Apply for Private Coaching – The Hot & Healthy Method