Hey there! I’m super excited to share my complete guide on meal prepping shrimp. As someone who’s been meal prepping for years, I can tell ya that shrimp is one of the best proteins for meal prep. It’s quick to cook, super versatile, and packed with nutrients. Let’s dive into everything you need to know!
Why Shrimp is Perfect for Meal Prep
I love using shrimp for meal prep because
- Super quick cooking time – Takes just 2-5 minutes to cook
- High in protein – 28g protein per 4oz serving
- Low in calories – Only about 100 calories per serving
- Packed with nutrients – Rich in:
- Selenium (48% DV)
- Vitamin B12 (21% DV)
- Zinc (9% DV)
- Niacin (11% DV)
- Iodine for thyroid health
- Astaxanthin (antioxidant for skin health)
How Long Does Meal Prepped Shrimp Last?
When stored properly in airtight containers in the fridge, cooked shrimp will last:
- 3-4 days in the refrigerator
- Up to 3 months in the freezer
Pro tip I like to prep 3 days worth at a time to ensure maximum freshness and quality!
Step-by-Step Guide to Meal Prepping Shrimp
1. Buying & Storing Raw Shrimp
When shopping for shrimp look for
- Fresh shrimp that doesn’t smell fishy
- Sustainably caught options when possible
- Pre-peeled and deveined to save time
- Shell-on for more flavor if you don’t mind the prep work
2. Proper Storage Before Cooking
- Keep raw shrimp at 32-40°F
- Store in coldest part of fridge
- Use within 1-2 days if fresh
- Thaw frozen shrimp overnight in fridge
3. Basic Cooking Methods
Here’s my go-to ways to cook shrimp for meal prep:
Sautéing Method:
- Heat pan over medium-high heat
- Add oil once hot
- Cook shrimp 2-3 mins per side until pink
- Remove once just cooked through
Grilling Method:
- Brush with olive oil
- Season with salt/pepper
- Grill 2 mins each side
Boiling Method:
- Bring water to boil with salt
- Add shrimp and simmer 3 mins
- Transfer to ice bath to stop cooking
My Favorite Shrimp Meal Prep Recipes
1. Honey Garlic Shrimp Meal Prep (Under 350 calories!)
Ingredients:
- 1 lb shrimp
- 2 tbsp low sodium soy sauce
- 1 tsp honey
- 3 cloves garlic
- Brown rice
- Sugar snap peas
Instructions:
- Cook brown rice
- Make honey garlic sauce
- Cook shrimp 2-3 mins per side
- Sauté snap peas
- Portion into containers
2. Mediterranean Shrimp Bowls
Components:
- Grilled shrimp
- Quinoa
- Cherry tomatoes
- Cucumber
- Feta cheese
- Greek dressing
3. Cajun Shrimp and Veggies
Components:
- Spicy shrimp
- Bell peppers
- Cauliflower rice
- Cajun seasoning
Tips for Perfect Shrimp Meal Prep
-
Don’t Overcook!
- Shrimp should be pink with slightly white flesh
- Bright white = overcooked
-
Best Veggie Pairings:
- Broccoli
- Zucchini
- Bell peppers
- Snap peas
- Green beans
-
Storage Tips:
- Use airtight glass containers
- Keep sauce separate if possible
- Store in coldest part of fridge
-
Reheating Tips:
- Microwave 1-2 mins until just heated
- Don’t overheat or shrimp will get rubbery
- Can enjoy cold in salads
Food Safety Tips
- Cook shrimp to 145°F
- Refrigerate within 2 hours
- Clean surfaces after handling raw shrimp
- Use separate cutting boards
- Toss if smells funky or feels slimy
FAQ About Shrimp Meal Prep
Q: Can I use frozen shrimp?
A: Yep! Just thaw overnight in fridge or do quick thaw under cold water.
Q: What’s the best container to use?
A: I recommend glass containers with airtight lids for longest freshness.
Q: Can I freeze meal prepped shrimp?
A: Sure can! Properly stored meals last up to 3 months frozen.
Final Thoughts
Shrimp meal prep is seriously one of my fave ways to ensure I’ve got healthy, protein-packed meals ready to go. While it might seem intimidating at first, once you get the hang of it, it’s super easy! Just remember not to overcook your shrimp, store properly, and you’ll be golden.
Remember: This guide is based on my experience and research, but always use your best judgment when it comes to food safety and storage times!
HOW TO COOK SHRIMP
Since shrimp is so amazing, this means the more easy shrimp recipes, the better? Correct? Correct.
There are numerous easy shrimp recipes you can try. But let’s start with the basics. Meaning, let me tell you how to cook shrimp in a healthy way.
If youre looking for healthy options for shrimp, you have a few options for cooking shrimp. Here they are:
Boiling Shrimp
- Start with raw shrimp and water.
- Boil water with a teaspoon of sea salt.
- Reduce heat and add shrimp.
- Simmer for up to 3 minutes or until shrimp turn
- Drain water.
- Transfer shrimp to a bowl of cold water. This will stop the cooking process..
Sautée Shrimp
- Boil shrimp as described above.
- Sautée the shrimp in a little bit of olive oil until it turns golden brown.
Grill Shrimp
- Brush shrimp with olive oil.
- Season with sea salt and pepper.
- Grill for 2 minutes on each side.
Sounds easy, right? Well, that’s because it is.
However, make sure you don’t overcook the shrimp. When cooked properly, shrimp is pink on the exterior and the flesh is slightly white. Bright white means overcooked shrimp. Especially since we will be reheating the meal prep later in the week, the closer to just cooking through is ideal, but not super horribly mandatory. IMO overcooked shrimp is easy to deal with, especially compared to other proteins.
Hooray, you know how to cook shrimp. That means you can try many shrimp dinner ideas, such as shrimp and vegetables, skillet shrimp recipes or other easy shrimp recipes.
You can, of course, start with the shrimp recipe included in this post. It makes a healthy and delicious dinner. I mean LOOK at the deliciousness we got going on here…
3 MORE HEALTHY MEAL PREP RECIPES
Your weekly meal prep shouldn’t start and end with this shrimp recipe because I have other week meal prep recipes that are delicious and easy to make. Including some healthy recipes for dinner, easy healthy recipes for lunch. And of course, easy healthy recipes for breakfast.
Meal prepping is delicious and fun, peeps. So join the meal-prepping party.