Cook your base: Prepare rice, quinoa, or cauliflower rice according to package directions. Fluff and set aside. If using cauliflower rice, sauté with a little olive oil and salt for 5–7 minutes.

Prep the veggies: Steam or roast the broccoli or green beans until crisp-tender. Season lightly with salt and pepper. Avoid overcooking so they reheat well.

Pat the shrimp dry: Use paper towels to remove surface moisture. Dry shrimp sear better and stay juicy.

Season the shrimp: Toss with salt, black pepper, and paprika. Keep it simple—most flavor comes from the garlic butter.

Heat the pan: In a large skillet over medium-high heat, add the olive oil and 1 tablespoon of the butter. When shimmering, add shrimp in a single layer. Don’t overcrowd; work in batches if needed.

Sear quickly: Cook shrimp 1–2 minutes per side, just until pink and opaque. Transfer to a plate. They will finish briefly in the sauce.

Build the garlic butter: Reduce heat to medium. Add remaining butter. When melted, add garlic and sauté 30–60 seconds until fragrant, not browned.

Finish the sauce: Stir in red pepper flakes, lemon zest, lemon juice, and broth. Simmer 1 minute to emulsify and slightly thicken.

Combine: Return shrimp with any juices to the pan. Toss 30–60 seconds to coat. Turn off heat. Stir in parsley. Taste and adjust salt, pepper, and lemon.

Assemble meal prep bowls: Divide the base across 4–5 containers. Top with shrimp and spoon over extra sauce. Add veggies on the side. If using Parmesan, sprinkle a little over the shrimp or veggies.

Cool, then seal: Let bowls cool uncovered for 10–15 minutes before sealing to prevent condensation and soggy textures.