Meal Prep Cajun Shrimp & Black Bean Rice Bowl — 41g Protein, Under $4.50
Shrimp has a reputation for being expensive, but frozen shrimp bought in bulk is actually one of the most affordable high-protein proteins available, and it cooks faster than almost anything else in your kitchen. This Cajun shrimp and black bean rice bowl brings bold, smoky heat to your meal prep rotation without requiring any complicated technique. Shrimp cooks in under five minutes, the black beans add fibre and extra protein, and the whole bowl reheats beautifully without the shrimp turning rubbery if you follow the reheating method below. At 41 grams of protein and under four dollars and fifty cents, this is a dinner that proves seafood can absolutely belong in a budget meal prep rotation.
Ingredients
Method
- Cook the rice: combine rinsed rice and water in a small saucepan. Bring to a boil, reduce to low, cover, and simmer for 15 minutes. Rest covered for 5 minutes, then fluff and cool completely.
- Pat the shrimp dry with a paper towel and toss with half the Cajun seasoning.
- Heat olive oil in a skillet over medium heat. Add the diced onion and red bell pepper, cooking for 2–3 minutes until softened.
- Add the minced garlic and remaining Cajun seasoning, stirring for 30 seconds until fragrant.
- Add the black beans and warm through for 1–2 minutes.
- Push the vegetables and beans to one side of the pan. Add the seasoned shrimp to the empty side and cook for 1.5–2 minutes per side until pink and opaque. Shrimp cook very quickly — do not overcook or they will turn rubbery.
- Squeeze lime juice over everything and toss together gently.
- Allow to cool completely before layering into a meal prep container with the rice.
- To serve: reheat gently using the low-power method described in the meal prep tip, and top with cilantro or Greek yogurt if using.
Notes
Frozen shrimp bought in a large bag is dramatically cheaper per pound than fresh shrimp from the seafood counter and is just as good once cooked — always check the size grading on the bag, as medium or large shrimp offer the best value per pound compared to jumbo sizes. A homemade Cajun seasoning blend from spices you already own costs a fraction of pre-made blends and lets you control the heat level. Canned black beans, as always, are one of the cheapest protein boosts you can add to any bowl.
