For those seeking healthy, easy-to-prepare meals, shrimp is an excellent protein choice. It thaws quickly, absorbs flavors well, and cooks rapidly. Having a bag of shrimp in the freezer is a great way to ensure a last-minute meal is always within reach. Beyond weeknight dinners, shrimp is also ideal for meal prepping. This article explores a variety of healthy shrimp meal prep recipes that are both delicious and easy to incorporate into your routine.
Why Shrimp is Perfect for Meal Prep
Shrimp offers numerous benefits for those looking to streamline their meal preparation:
- Quick Cooking Time: Shrimp cooks in just a few minutes, making it a fast option for busy individuals.
- Versatility: Shrimp readily takes on different flavors, allowing for a wide range of culinary creations.
- Health Benefits: Shrimp is low in calories and high in protein, providing a nutritious base for any meal. It's also a good source of omega-3 and omega-6 fatty acids, as well as various vitamins and minerals.
Essential Tips for Shrimp Meal Prep
Before diving into specific recipes, here are some essential tips to ensure your shrimp meal preps are successful:
- Storage: Store all meal preps in airtight glass containers to maintain freshness.
- Shrimp Type: Use any type of raw shrimp. Buying shrimp that is already peeled and deveined can save time.
- Freshness: Cooked shrimp lasts 3-4 days in the fridge, according to Eat By Date. If concerned about spoilage, prepare meal preps every 3 days.
Shrimp and Veggies Meal Prep Bowls
These bowls are a freezer-friendly option that combines succulent shrimp in garlic butter sauce with zucchini, bell peppers, and onion. They are a great time-saver for busy families.
Ingredients:
- Shrimp (peeled, deveined, tails removed)
- Zucchini
- Bell peppers
- Onion
- Garlic
- Butter
- Olive oil
- Salt
- Pepper
- Italian seasoning
Instructions:
- Melt butter and olive oil in a large skillet over medium-high heat.
- Add shrimp and season with salt, pepper, and Italian seasoning. Cook for 3 minutes, stirring occasionally, until shrimp is pink.
- Add garlic and cook for one more minute. Set shrimp aside.
- If necessary, add more olive oil to the skillet and sauté bell pepper, onions, and zucchini. Season with salt and pepper. Cook for 3-5 minutes, until vegetables are tender.
- Return shrimp to the skillet and stir to combine.
- Divide the shrimp and vegetables evenly into four glass containers.
- Cover and refrigerate for up to 4 days.
- Heat in the microwave for about 2 minutes when ready to serve.
Honey Sriracha Shrimp and Veggie Stir Fry
This stir-fry recipe comes together quickly and is perfect for meal prep or a weeknight dinner. It features pan-seared shrimp, broccoli, carrots, snap peas, and bell pepper tossed in a sweet and spicy sauce.
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Ingredients:
- Shrimp
- Broccoli
- Carrots
- Snap peas
- Bell pepper
- Honey
- Sriracha
- Soy sauce or tamari
- Fresh ginger
- Garlic
- Chili flakes
- Cornstarch
- Water
- Olive oil
- Salt
- Pepper
Instructions:
- Mix water, tamari or soy sauce, fresh ginger and garlic, chili flakes, cornstarch, sriracha, and honey in a bowl.
- Pat shrimp dry and season with salt and pepper.
- Sear shrimp in a heavy-duty pan over medium-high heat for about 2 minutes per side, until almost cooked through. Remove from skillet and set aside.
- Add broccoli, carrots, and snap peas to the skillet. Sauté for a few minutes.
- Add bell pepper and green onion.
- Pour in the sauce and stir to coat everything thoroughly.
- Add shrimp back to the skillet and stir to combine.
- Serve over rice.
Cajun Shrimp Meal Prep
This recipe offers juicy shrimp tossed in bold Cajun seasoning, seared until tender, and finished with a squeeze of lime. It's quick, simple, and full of flavor.
Ingredients:
- Raw shrimp (peeled and deveined)
- Cajun seasoning
- Olive oil (or butter)
- Garlic (optional)
- Lime wedges
- Fresh parsley or cilantro (optional)
- Salt
- Pepper
Instructions:
- Pat shrimp dry with a paper towel.
- In a large bowl, toss shrimp with olive oil, Cajun seasoning, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat.
- Add shrimp in a single layer and cook for 2-3 minutes per side, until pink and opaque.
- If desired, melt butter in the skillet, add minced garlic, and cook briefly until fragrant before adding shrimp.
- Garnish with fresh parsley or cilantro and a squeeze of lime juice.
- Divide into meal prep containers.
Taco Spiced Shrimp Bowls
These bowls are loaded with cheese, black beans, corn, brown rice, and tomato, offering a lighter, healthier, and flavorful alternative to traditional tacos.
Ingredients:
- Shrimp
- Olive oil
- Garlic
- Cumin
- Chili powder
- Onion powder
- Salt
- Brown rice
- Black beans
- Corn
- Cheese
- Tomatoes
- Cilantro
- Lime
Instructions:
- In a medium bowl, whisk together olive oil, garlic, cumin, chili and onion powders, and salt. Add shrimp and toss to coat completely. Cover and refrigerate for at least 10 minutes or up to 24 hours.
- Cook shrimp in a skillet on medium-high heat until pink and cooked through, about 5 minutes
- Divide brown rice into meal prep containers.
- Top with shrimp, black beans, corn, tomatoes, cheese, cilantro, and a slice of lime.
- Cover and refrigerate for a max of 4 days.
- Heat bowls in the microwave for 2 minutes or until heated throughly.
Garlic Lime Shrimp Meal Prep Bowls
This recipe features shrimp sautéed with garlic and lime zest, served with a side of cilantro brown rice. It's a flavorful, filling, and healthy option for lunch or dinner.
Ingredients:
- Shrimp
- Olive oil
- Garlic
- Lime zest
- Cilantro
- Brown rice
- Onion
- Broth
- Salt
- Pepper
Instructions:
- Cook rice. Wash rice in a fine-mesh strainer under cold running water until the water is clear.
- Heat oil in a pot over medium-high heat. Sauté the onion and garlic for 2-3 minutes.
- Add rice, broth, and salt, mix well and bring to boil.
- Reduce the heat and let simmer on low until the liquid is cooked off.
- In a medium skillet heat oil until shimmering.
- Add garlic and sauté until fragrant.
- Add shrimps in a single layer, sprinkle with salt and pepper; cook for about 2-3 minutes until shrimps are opaque and cooked through.
- Remove from the heat and set aside.
- Once the rice is cooked, remove from the heat, stir in lime juice, zest, and 2 tablespoons of cilantro, fluffing the rice with a fork.
- Divide the rice and shrimp among meal prep containers.
Greek Shrimp Bowls
These bowls combine shrimp with zucchini, peppers, and a lemon-garlic yogurt sauce, creating a vibrant and flavorful meal that's perfect for meal prep or weeknight dinners.
Ingredients:
- Raw shrimp (peeled and deveined)
- Zucchini
- Bell peppers
- Olive oil
- Parsley
- Lemon juice
- Garlic
- Paprika
- Oregano
- Rice, farro, or quinoa
- Greek yogurt
- Salt
- Pepper
Instructions:
- Combine olive oil, parsley, lemon juice, garlic, paprika, oregano, salt, and pepper in a bowl.
- Divide marinade between shrimp and vegetables. Let stand for 10 minutes.
- Cook rice, farro, or quinoa in a saucepan until tender.
- Prepare Lemon-Garlic Yogurt by combining yogurt, garlic, lemon juice, and a pinch of salt in a medium bowl.
- Heat a large skillet over medium heat. Add vegetables and cook until tender, about 8 to 10 minutes. Transfer back to the same bowl.
- Add shrimp to pan and cook 2 minutes per side, or until opaque.
- Assemble bowls by dividing rice evenly between containers. Scatter shrimp and vegetables overtop, and add a generous dollop of Lemon-Garlic Yogurt.
Additional Shrimp Meal Prep Ideas
Beyond the detailed recipes above, here are a few more ideas for healthy shrimp meal preps:
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- Shrimp Chopped Salad: Combine chopped shrimp with your favorite salad ingredients for a protein-packed lunch.
- Pesto Spaghetti Squash with Shrimp: A low-carb option featuring spaghetti squash, pesto, and shrimp.
- Shrimp Avocado Cucumber Salad: A refreshing salad with shrimp, avocado, cucumber, red onions, and bell peppers.
- Sheet Pan Shrimp Boil: A simplified version of the classic shrimp boil, cooked on a sheet pan for easy cleanup.
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