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High Protein Lemon Garlic Shrimp Meal Prep - Fresh, Fast, and Satisfying

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds raw shrimp, peeled and deveined (medium or large, tail-off for easier eating)
  • 3 tablespoons olive oil, divided
  • Zest of 1 lemon
  • Juice of 1–2 lemons (about 3–4 tablespoons)
  • 4–5 garlic cloves, minced
  • 1 teaspoon honey or maple syrup (optional, for balance)
  • 1/2 teaspoon crushed red pepper flakes (adjust to taste)
  • 1 teaspoon smoked paprika (or sweet paprika)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 2 tablespoons fresh parsley, finely chopped (plus more for garnish)
  • Lemon wedges, for serving
  • Your choice of sides: 3 cups cooked quinoa or brown rice, or 8 cups roasted vegetables (broccoli, asparagus, zucchini, or bell peppers)

Method
 

  1. Prep the shrimp: Pat the shrimp dry with paper towels. Dry shrimp sear better and won’t turn soggy. Place them in a large bowl.
  2. Make the marinade: In a small bowl, whisk 2 tablespoons olive oil, lemon zest, lemon juice, minced garlic, honey (if using), red pepper flakes, smoked paprika, salt, and black pepper.
  3. Marinate briefly: Toss the shrimp with the marinade until coated. Let sit for 10–15 minutes while you prep sides. Don’t marinate longer than 20 minutes; the acid can start to toughen the shrimp.
  4. Prepare sides: Cook quinoa or brown rice according to package directions, or roast vegetables with 1 tablespoon olive oil, salt, and pepper at 425°F (220°C) for 15–20 minutes.
  5. Cook the shrimp: Heat a large skillet over medium-high heat. Add a light drizzle of oil if needed. Arrange shrimp in a single layer and cook for 2–3 minutes per side until pink and opaque. Avoid overcrowding; cook in batches if necessary.
  6. Finish with herbs: Remove from heat and toss with chopped parsley. Taste and adjust salt, pepper, or a squeeze of lemon.
  7. Assemble meal prep: Divide shrimp among 4–5 containers. Add your chosen sides. Add lemon wedges and extra parsley on top.
  8. Cool and store: Let containers cool uncovered for about 15 minutes, then seal and refrigerate.