High Protein Shrimp Lunch Meal Prep (Quick, Under 400 Cal)
A quick and easy high-protein shrimp meal prep that comes together in under 30 minutes and stays fresh for five days. Each serving delivers 28 grams of protein and stays under 400 calories, making it perfect for weekday lunches without the diet-food monotony.
Equipment
- large skillet
- meal prep containers
- cutting board
Ingredients
- 1.5 pounds large shrimp, peeled and deveined
- 3 tablespoons olive oil
- 4 cloves garlic, minced
- Juice of 2 lemons
- 1 teaspoon red pepper flakes
- Salt and black pepper to taste
- 3 cups baby spinach or mixed greens
- 2 cups cherry tomatoes, halved
- 1 large cucumber, sliced
- 1 cup cooked quinoa or brown rice (optional)
Instructions
- Step 1: Prep your produce by halving cherry tomatoes, slicing cucumber, and roughly chopping greens (about 10 minutes).
- Step 2: Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add minced garlic, cook 30 seconds until fragrant. Add shrimp, season with salt and pepper, and let cook undisturbed for 90 seconds until golden. Flip and cook 1-2 minutes until pink and opaque.
- Step 3: Remove from heat, add lemon juice and red pepper flakes. Toss to coat shrimp evenly. Taste and adjust seasoning as needed.
- Step 4: Let shrimp cool for 5 minutes at room temperature to prevent condensation.
- Step 5: Assemble five meal prep containers by layering greens on bottom, then cucumber, tomatoes, and shrimp. Add optional grain, drizzle with remaining tablespoon of olive oil.
Notes
Store in fridge for up to five days at eye level. Tastes best days 2-4. Eat cold or reheat shrimp at 300°F for 5 minutes or microwave 60-90 seconds. Keep shrimp and dressing separate if concerned about texture. Frozen shrimp work great and are often fresher than fresh. Can substitute grain with arugula, kale, or other greens. Add hot sauce or jalapeños for extra spice. Pairs well with whole grain bread, hummus, or tzatziki.