Low Calorie Meal Prep Honey Garlic Shrimp With Rice – Simple, Flavorful, and Ready for the Week
This honey garlic shrimp with rice is the kind of meal prep you actually look forward to eating. It’s light but satisfying, quick to cook, and easy to portion for the week. The sweet-savory sauce sticks to the shrimp and pairs perfectly with fluffy rice and crisp vegetables.
You can make it in under 30 minutes, and it reheats like a dream. If you want a no-fuss, low-calorie meal that still tastes like takeout, this one hits the mark.
Low Calorie Meal Prep Honey Garlic Shrimp With Rice - Simple, Flavorful, and Ready for the Week
Ingredients
Method
- Cook the rice: Rinse the rice until the water runs clear. Cook according to package directions. Fluff and set aside to cool slightly for meal prep containers.
- Prep the sauce: In a small bowl, whisk honey, soy sauce, rice vinegar, sesame oil, minced garlic, grated ginger, and red pepper flakes. If using cornstarch, whisk it in until smooth.
- Pat the shrimp dry: Dry shrimp with paper towels and season lightly with salt and pepper. Dry shrimp sear better and won’t dilute the sauce.
- Cook the vegetables: Heat half the oil in a large skillet over medium-high. Add broccoli and bell pepper. Stir-fry 3–4 minutes until crisp-tender. Remove to a plate.
- Sear the shrimp: Add the remaining oil. Arrange shrimp in a single layer. Cook 1–2 minutes per side until just pink. Avoid overcooking.
- Add the sauce: Pour the sauce into the pan with the shrimp. Let it bubble for 30–60 seconds, stirring, until slightly thickened and glossy.
- Combine: Return vegetables to the pan and toss to coat. Taste and adjust seasoning. If you want more zing, add a splash of vinegar or a pinch of chili flakes.
- Assemble: Divide rice into 4–5 meal prep containers. Top with shrimp and vegetables. Garnish with sliced green onions and sesame seeds if using.
- Cool and store: Let containers cool uncovered for 10–15 minutes, then seal and refrigerate.
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Get Your Program TodayWhy This Recipe Works
- Fast cook time: Shrimp cooks in minutes, which means you can meal prep multiple portions without spending all afternoon in the kitchen.
- Balanced flavor: Honey brings gentle sweetness, garlic adds depth, and a touch of soy keeps it savory and satisfying.
- Built for meal prep: The sauce clings to the shrimp and rice, so the flavors hold up even after a few days in the fridge.
- Low calorie, high protein: Shrimp is lean and filling, making it ideal for lighter meals that don’t skimp on taste.
- Customizable: Use any vegetables you like and swap rice types to match your goals and pantry.
What You’ll Need
- Shrimp: 1.5 pounds raw shrimp, peeled and deveined (medium or large; tail off for easy eating)
- Rice: 2 cups uncooked jasmine or basmati rice (or brown rice for extra fiber)
- Vegetables: 2 cups broccoli florets, 1 red bell pepper (sliced), 1 cup snap peas or zucchini (optional)
- Garlic: 4 cloves, minced
- Honey: 3 tablespoons
- Low-sodium soy sauce or tamari: 3 tablespoons
- Rice vinegar: 1 tablespoon
- Sesame oil: 1 teaspoon
- Cornstarch: 1 teaspoon (optional, to lightly thicken the sauce)
- Red pepper flakes: 1/4 teaspoon (or to taste)
- Ginger: 1 teaspoon freshly grated (optional but great for flavor)
- Cooking oil: 1 tablespoon (avocado or olive oil)
- Salt and pepper: To taste
- Green onions and sesame seeds: For garnish (optional)
Step-by-Step Instructions
- Cook the rice: Rinse the rice until the water runs clear. Cook according to package directions.
Fluff and set aside to cool slightly for meal prep containers.
- Prep the sauce: In a small bowl, whisk honey, soy sauce, rice vinegar, sesame oil, minced garlic, grated ginger, and red pepper flakes. If using cornstarch, whisk it in until smooth.
- Pat the shrimp dry: Dry shrimp with paper towels and season lightly with salt and pepper. Dry shrimp sear better and won’t dilute the sauce.
- Cook the vegetables: Heat half the oil in a large skillet over medium-high. Add broccoli and bell pepper.
Stir-fry 3–4 minutes until crisp-tender. Remove to a plate.
- Sear the shrimp: Add the remaining oil. Arrange shrimp in a single layer.
Cook 1–2 minutes per side until just pink. Avoid overcooking.
- Add the sauce: Pour the sauce into the pan with the shrimp. Let it bubble for 30–60 seconds, stirring, until slightly thickened and glossy.
- Combine: Return vegetables to the pan and toss to coat.
Taste and adjust seasoning. If you want more zing, add a splash of vinegar or a pinch of chili flakes.
- Assemble: Divide rice into 4–5 meal prep containers. Top with shrimp and vegetables.
Garnish with sliced green onions and sesame seeds if using.
- Cool and store: Let containers cool uncovered for 10–15 minutes, then seal and refrigerate.
Keeping It Fresh
- Cooling matters: Let the food cool slightly before sealing. Trapped steam can make rice soggy and shorten shelf life.
- Storage time: Keep in the fridge for up to 3 days. For longer storage, freeze portions without the fresh garnish for up to 2 months.
- Reheating tips: Reheat gently in the microwave for 60–90 seconds, stirring halfway.
Add a splash of water over the rice before reheating to keep it soft.
- Freezer-friendly approach: If freezing, use freezer-safe containers and leave a little headspace. Thaw overnight in the fridge before reheating.
Why This Is Good for You
- High-quality protein: Shrimp is lean, helping you feel full without a lot of calories.
- Low in saturated fat: The sauce uses minimal oil, keeping overall calories in check.
- Vegetable boost: Broccoli and peppers bring fiber, vitamin C, and crunchy texture.
- Smart carbs: Rice provides steady energy. Swap for brown rice or cauliflower rice to adjust calories and fiber.
- Portion control built in: Meal prep containers help you manage serving sizes and stay consistent through the week.
Common Mistakes to Avoid
- Overcooking the shrimp: Shrimp turns rubbery quickly.
Pull them as soon as they turn pink and opaque.
- Skipping the dry pat: Wet shrimp steam instead of sear, leading to a watery sauce and bland flavor.
- Overcrowding the pan: Cook shrimp in batches if needed so they brown lightly and stay juicy.
- Using too much sauce: It’s tempting, but more sauce means more sugar and calories. This recipe balances flavor without going overboard.
- Not seasoning the rice: A pinch of salt or a squeeze of lime perks up the whole bowl.
Alternatives
- Protein swaps: Use chicken breast or extra-firm tofu. For tofu, press, cube, and pan-sear until golden before adding sauce.
- Grain options: Try brown rice, quinoa, or cauliflower rice for fewer calories.
Adjust liquid and cook times as needed.
- Sauce tweaks: Substitute maple syrup for honey, or add orange zest for a citrus note. For extra heat, stir in sriracha.
- Veggie variations: Green beans, carrots, edamame, or baby corn all work. Stick to crisp-tender textures for the best reheat.
- Gluten-free: Use tamari or coconut aminos instead of soy sauce.
- Lower sodium: Choose low-sodium soy sauce and add a squeeze of lemon at the end to brighten flavor without salt.
FAQ
How many calories are in a serving?
A typical portion with 3/4 cup cooked rice, 6–7 ounces of shrimp and veggies, and the sauce lands around 350–450 calories, depending on rice type and how much sauce you use.
Can I cook the shrimp from frozen?
It’s best to thaw first for even cooking.
If you must cook from frozen, expect extra moisture and less browning. Pat dry thoroughly before searing.
What’s the best way to thaw shrimp?
Place frozen shrimp in a colander and run cold water over them for 5–7 minutes, tossing occasionally. Pat dry before cooking.
Can I use pre-cooked shrimp?
Yes, but add them at the end just to warm through in the sauce for 30–60 seconds.
Pre-cooked shrimp overcook very easily.
How do I make it spicier?
Add more red pepper flakes, a drizzle of sriracha, or minced fresh chili. Taste as you go so the heat doesn’t overpower the honey and garlic.
What if I don’t have cornstarch?
Skip it. Simmer the sauce for an extra minute to reduce slightly, or whisk in 1/2 teaspoon of arrowroot with a splash of water as a substitute.
Can I meal prep this with cauliflower rice?
Absolutely.
Sauté the cauliflower rice quickly with a little oil, salt, and pepper. It reheats fast and keeps calories lower.
How long will it last in the fridge?
Up to 3 days in an airtight container. If you need more time, freeze it and thaw when ready.
What pan works best?
A large nonstick skillet or well-heated stainless steel pan works well.
Cast iron can also work, but watch the heat to avoid burning the honey.
Can I double the recipe?
Yes. Cook the shrimp in batches to avoid steaming, then combine everything with the sauce at the end.
Final Thoughts
This low calorie meal prep honey garlic shrimp with rice is simple, bright, and weeknight-friendly. It checks all the boxes: fast to make, easy to portion, and satisfying without weighing you down.
Keep the shrimp juicy, the vegetables crisp, and the sauce balanced, and you’ll have a reliable go-to for busy weeks. Make a batch on Sunday, and you’re set with flavorful lunches that taste just as good on day three.
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