High-Protein Garlic Shrimp & Rice Meal Prep Bowl: 36 Grams of Protein Under $5

This garlic shrimp and rice meal prep bowl is one of the fastest dinners in the entire CheapMacros lineup, coming together in about 20 minutes from start to finish. Shrimp sears quickly in a hot skillet before getting tossed with garlic and a bright squeeze of lemon juice, keeping the flavor simple but genuinely satisfying. Steamed broccoli adds a healthy dose of vegetables and a bit of crunch, while a scoop of brown rice rounds the bowl out into a complete, balanced meal. Because shrimp cooks so quickly, this is a great option for anyone who wants a high-protein meal prep dinner without a long ingredient list or a lot of active cooking time. With 36 grams of protein and a light, bright flavor profile, this bowl offers a nice change of pace from heavier, sauce-based meal prep options. At $4.60 per serving, it’s a quick, reliable way to add variety to your Sunday prep routine without much extra effort.

High-Protein Garlic Shrimp & Rice Meal Prep Bowl

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Total Time 20 minutes mins

Servings: 1

Calories: 400

Ingredients Method Notes

Ingredients

  

• 8 oz shrimp peeled and deveined
• 1/2 cup cooked brown rice
• 1 cup broccoli florets
• 2 cloves garlic minced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp red pepper flakes optional
• Salt and pepper to taste

Method

 

1. Steam the broccoli florets for 4 to 5 minutes until tender.
2. Pat the shrimp dry and season with salt and pepper.
3. Heat olive oil in a skillet over medium-high heat.
4. Add the shrimp and cook for 1 to 2 minutes per side until pink and opaque.
5. Add the minced garlic and red pepper flakes if using, stirring for 30 seconds.
6. Squeeze the lemon juice over the shrimp and toss to coat.
7. Spoon the cooked brown rice into a meal prep container.
8. Top with the garlic shrimp and steamed broccoli.
9. Serve warm, or store for later in the week.

Notes

Frozen shrimp thaws in about 10 minutes under cold water, making this one of the fastest high-protein meal prep dinners to throw together on a Sunday.