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High Protein Lemon Pepper Shrimp Meal Prep - Bright, Fast, and Satisfying

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Shrimp: 2 pounds large shrimp, peeled and deveined (tail on or off)
  • Lemons: 2 lemons (zest and juice)
  • Black pepper: Freshly cracked, to taste (start with 1 to 1 1/2 teaspoons)
  • Garlic: 3–4 cloves, minced
  • Olive oil: 2 tablespoons
  • Salt: Kosher or sea salt, to taste (about 3/4 to 1 teaspoon)
  • Crushed red pepper flakes: Optional, for a little heat
  • Fresh parsley or dill: A small bunch, chopped
  • Grain base: 2 cups dry cooked brown rice, quinoa, or cauliflower rice (about 4–5 cups cooked)
  • Vegetables: Choose 2–3: broccoli florets, asparagus, green beans, bell peppers, zucchini, or cherry tomatoes
  • Broth or water: For cooking grains (optional)
  • Optional add-ins: 1 avocado, lemon wedges for serving, feta crumbles, or a light yogurt-based sauce

Method
 

  1. Cook your grain base: Prepare brown rice, quinoa, or cauliflower rice according to package directions. Fluff and set aside. If you’re short on time, use microwavable rice packs.
  2. Prep the shrimp: Pat shrimp dry with paper towels. Dry shrimp sear better and won’t steam. Place them in a large bowl.
  3. Make the seasoning: Zest 1 lemon and juice both lemons into a small bowl. Add minced garlic, olive oil, black pepper, and salt. Stir to combine.
  4. Season the shrimp: Pour the lemon-garlic mixture over the shrimp. Toss to coat. Let sit 10 minutes while you prep vegetables.
  5. Prep the vegetables: Cut veggies into bite-size pieces. Aim for even sizes so they cook at the same rate.
  6. Cook the veggies: Roast: Toss veggies with a little olive oil, salt, and pepper. Roast on a sheet pan at 425°F (220°C) for 12–15 minutes until crisp-tender.
  7. Or sauté/steam: Sauté in a skillet with olive oil and salt for 6–8 minutes, or steam for 4–6 minutes until just tender.
  8. Sear the shrimp: Heat a large skillet over medium-high. Add a drizzle of olive oil. Arrange shrimp in a single layer and cook 2 minutes per side, or until opaque and just curled. Don’t overcook.
  9. Finish with freshness: Sprinkle chopped parsley or dill and an extra squeeze of lemon over the hot shrimp. Taste and adjust seasoning with more salt, pepper, or lemon as needed.
  10. Assemble the meal prep: Divide grains into 4 containers. Add equal portions of roasted or steamed veggies. Top with shrimp. Garnish with extra herbs or lemon wedges.
  11. Optional extras: Add a spoonful of feta, a few chili flakes, or a dollop of a simple yogurt-lemon sauce for creaminess.