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–+ servings
Shrimp and Rice Meal Prep Bowls

Discover how Shrimp and Rice Meal Prep Bowls can transform your weeknight dinners with easy, nutritious, and delicious meal solutions.
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Prep Time 15 minutes
Cook Time 30 minutes
Cooling Time 20 minutes
Total Time 1 hour 5 minutes
Servings: 4 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 to 1.5 lbs medium to large shrimp, peeled and deveined
  • 2 cups uncooked rice (jasmine, brown, or basmati)
  • 1 cup bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 2 tablespoons olive oil or butter
  • 2 cloves garlic, minced
  • to taste salt and pepper
  • as desired optional seasonings e.g., Cajun seasoning, soy sauce, lemon juice

Equipment

  • Large skillet
  • Pot or rice cooker
  • Knife and cutting board
  • Meal prep containers Glass recommended
  • Measuring cups and spoons

Method
 

  1. Rinse the rice under cold water until clear.
  2. For white rice, bring 3 cups of water to a boil; for brown rice, use 3.5 cups.
  3. Once boiling, add the rice, reduce heat to low, cover, and simmer (18 minutes for white rice, 45 for brown).
  4. While the rice cooks, prep the vegetables.
  5. If using frozen shrimp, thaw and pat dry.
  6. Heat a large skillet over medium-high heat, then add olive oil or butter.
  7. Cook shrimp in a single layer for 2 minutes until golden, then flip and cook for another minute or two until pink and opaque.
  8. Season shrimp with salt, pepper, and desired spices; add garlic in the last 30 seconds.
  9. Remove shrimp from heat once cooked.
  10. Roast or sauté vegetables until tender-crisp (roast at 425°F for 15-20 minutes or sauté for 5-7 minutes).
  11. Let cooked components cool before assembling bowls.
  12. In meal prep containers, add rice as the base, then vegetables, and place shrimp on top.

Nutrition

Calories: 350kcalCarbohydrates: 40gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 200mgSodium: 350mgPotassium: 500mgFiber: 4gSugar: 3gVitamin A: 15IUVitamin C: 50mgCalcium: 5mgIron: 10mg

Notes

Don’t overcook the shrimp during initial preparation; they’ll cook slightly more when reheating. Mix up your vegetables each week for variety. Store shrimp on top of the other ingredients in containers to keep them drier. You can customize the seasoning to create different flavors, such as Cajun or Asian-inspired. Use glass containers for better storage and heating. Portion sizes help manage hunger throughout the week and reduce food waste.
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