Protein Meals: High Protein Shrimp and Broccoli Stir Fry

Are you looking for a quick and easy protein meal that’s packed with flavor and nutrients? Look no further than this high protein shrimp and broccoli stir fry, a perfect example of a healthy protein meal prep recipe.

Why You’ll Love This Recipe

This recipe is a great way to get your daily dose of protein, with shrimp being an excellent source of lean protein. The addition of broccoli provides a boost of vitamins and fiber, making this dish a well-rounded and nutritious option for a healthy high protein meal prep.

The best part about this recipe is that it’s incredibly easy to make and can be ready in under 30 minutes, making it perfect for a quick and easy high protein meal prep idea.

Ingredients

Here is everything you need to make this protein meal prep recipe from scratch.

1 pound large shrimp, peeled and deveined , This is the main source of protein in this dish, and using large shrimp will ensure that they stay juicy and tender. Shrimp is a great ingredient for protein meal prep recipes.

3 cups broccoli florets , Broccoli is a nutrient-dense vegetable that’s high in vitamins and fiber, making it a great addition to this healthy protein meal prep recipe.

2 tablespoons olive oil , This is used for stir-frying the shrimp and broccoli, and it adds a rich and savory flavor to the dish. A good choice for a high protein meal prep with healthy fats.

1 onion, chopped , The onion adds a sweet and savory flavor to the dish, and it’s also a good source of fiber and antioxidants. A great addition to any protein meal prep recipe.

2 cloves garlic, minced , Garlic is a great addition to this dish, as it adds a pungent flavor and has numerous health benefits, including reducing inflammation and improving heart health. Perfect for a healthy high protein meal prep.

1 teaspoon grated ginger , The ginger adds a spicy and warming flavor to the dish, and it’s also a good source of antioxidants and anti-inflammatory compounds. Great for a high protein meal prep with a kick.

1 tablespoon soy sauce , This is used to add a salty and savory flavor to the dish, and it’s also a good source of umami flavor. A key ingredient in many protein meal prep recipes.

1 tablespoon honey , The honey adds a sweet and caramel-like flavor to the dish, and it’s also a good source of antioxidants. A great way to balance out the savory flavors in this high protein meal prep recipe.

Salt and pepper, to taste , These are used to season the dish and bring out the flavors of the other ingredients. Essential for any protein meal prep recipe.

Why These Ingredients

Shrimp

Shrimp is an excellent source of lean protein, with a single serving providing about 20 grams of protein. It’s also low in fat and calories, making it a great addition to this healthy protein meal prep recipe.

When choosing shrimp, look for ones that are fresh and have a sweet and slightly salty smell. You can also use frozen shrimp, but make sure to thaw them first before using.

One of the benefits of using shrimp in protein meal prep recipes is that it’s incredibly versatile and can be cooked in a variety of ways, from stir-frying to grilling.

Broccoli

Broccoli is a nutrient-dense vegetable that’s high in vitamins and fiber, making it a great addition to this protein meal prep recipe. It’s also low in calories and rich in antioxidants, which can help reduce inflammation and improve overall health.

When choosing broccoli, look for ones that have a deep green color and are firm to the touch. You can also use frozen broccoli, but make sure to thaw it first before using.

Broccoli is a great ingredient for protein meal prep recipes because it’s easy to cook and can be added to a variety of dishes, from stir-fries to salads.

Instructions

Now that we’ve covered the ingredients, let’s move on to the instructions for this high protein meal prep recipe.

Step 1: Prepare the Ingredients , Start by preparing the ingredients, including chopping the onion and mincing the garlic. This will ensure that everything is ready to go when you start cooking.

Step 2: Heat the Olive Oil , Heat the olive oil in a large skillet or wok over medium-high heat. This will help to cook the shrimp and broccoli quickly and evenly.

Step 3: Cook the Shrimp , Add the shrimp to the skillet and cook for 2-3 minutes per side, or until they’re pink and fully cooked. Remove the shrimp from the skillet and set them aside on a plate.

Step 4: Cook the Broccoli , Add the broccoli to the skillet and cook for 3-4 minutes, or until it’s tender but still crisp. You can also add a little bit of water to the skillet to help steam the broccoli.

Step 5: Add the Onion and Garlic , Add the chopped onion and minced garlic to the skillet and cook for 1-2 minutes, or until they’re soft and fragrant.

Step 6: Add the Ginger and Soy Sauce , Add the grated ginger and soy sauce to the skillet and cook for 1 minute, or until the sauce has thickened slightly.

Step 7: Add the Honey and Cook for an Additional Minute , Add the honey to the skillet and cook for an additional minute, or until the sauce has caramelized slightly.

Step 8: Combine the Shrimp and Broccoli , Add the cooked shrimp back into the skillet and stir to combine with the broccoli and sauce.

Step 9: Season with Salt and Pepper , Season the dish with salt and pepper to taste, and serve hot over rice or noodles.

How To Serve

This protein meal prep recipe is incredibly versatile and can be served in a variety of ways. Here are some suggestions:

One way to serve this dish is over a bed of steamed rice, which helps to soak up the savory sauce. You can also serve it with a side of roasted vegetables or a salad for a well-rounded meal.

Another option is to serve the shrimp and broccoli stir-fry in a bowl with a side of noodles or dumplings. This makes for a quick and easy meal that’s perfect for a busy weeknight.

You can also add this protein meal prep recipe to a salad or wrap for a healthy and filling lunch. Simply cook the shrimp and broccoli, then add it to your favorite salad or wrap ingredients.

Finally, you can serve this dish as a main course for a special occasion. Simply cook the shrimp and broccoli, then serve it with a side of steamed vegetables and a glass of wine.

How To Keep Leftovers

Room Temperature

This protein meal prep recipe can be stored at room temperature for up to 2 hours. Simply cook the shrimp and broccoli, then let it cool to room temperature before storing it in an airtight container.

When storing the dish at room temperature, make sure to keep it away from direct sunlight and heat sources. You can also store it in the refrigerator or freezer for longer storage.

To reheat the dish, simply microwave it for 30-60 seconds or until it’s hot and steaming.

Refrigerator

This protein meal prep recipe can be stored in the refrigerator for up to 3 days. Simply cook the shrimp and broccoli, then let it cool to room temperature before storing it in an airtight container.

When storing the dish in the refrigerator, make sure to keep it away from strong-smelling foods, as the shrimp and broccoli can absorb odors easily.

To reheat the dish, simply microwave it for 30-60 seconds or until it’s hot and steaming.

Freezer

This protein meal prep recipe can be stored in the freezer for up to 2 months. Simply cook the shrimp and broccoli, then let it cool to room temperature before storing it in an airtight container or freezer bag.

When storing the dish in the freezer, make sure to label it with the date and contents, and store it in the coldest part of the freezer.

To reheat the dish, simply thaw it overnight in the refrigerator, then microwave it for 30-60 seconds or until it’s hot and steaming.

Top Tips

Use Fresh Ingredients

One of the most important tips for making this protein meal prep recipe is to use fresh ingredients. This will ensure that the dish is flavorful and nutritious, and that the shrimp and broccoli are cooked to perfection.

When choosing ingredients, look for ones that are in season and have a good texture and smell. Avoid using wilted or bruised ingredients, as they can affect the overall quality of the dish.

Cook the Shrimp and Broccoli Quickly

Another important tip is to cook the shrimp and broccoli quickly over high heat. This will help to preserve the nutrients and flavor of the ingredients, and ensure that they’re cooked to perfection.

When cooking the shrimp and broccoli, make sure to stir-fry them constantly to prevent burning or overcooking. You can also add a little bit of oil to the pan to help prevent sticking.

Add Aromatics for Flavor

Aromatics such as onion and garlic are essential for adding flavor to this protein meal prep recipe. They can be sautéed in a little bit of oil before adding the shrimp and broccoli, and can also be added to the dish towards the end of cooking for extra flavor.

When using aromatics, make sure to chop them finely and cook them until they’re soft and fragrant. You can also add other aromatics such as ginger and lemongrass for extra flavor.

Don’t Overcook the Shrimp

One of the most common mistakes when making this protein meal prep recipe is overcooking the shrimp. This can make them tough and rubbery, and affect the overall texture of the dish.

To avoid overcooking the shrimp, make sure to cook them for 2-3 minutes per side, or until they’re pink and fully cooked. You can also use a thermometer to check the internal temperature of the shrimp.

Experiment with Different Seasonings

don’t be afraid to experiment with different seasonings and ingredients to make this protein meal prep recipe your own.

You can add soy sauce, oyster sauce, or other seasonings to give the dish a unique flavor, and can also add other ingredients such as bell peppers or mushrooms for extra nutrition and flavor.

When experimenting with different seasonings, make sure to taste the dish as you go and adjust the seasoning accordingly. You can also add a little bit of salt and pepper to bring out the flavors of the other ingredients.

Final Thoughts

This high protein shrimp and broccoli stir-fry is a quick and easy protein meal prep recipe that’s packed with flavor and nutrients.

With its combination of lean protein, healthy fats, and complex carbohydrates, it’s the perfect dish for anyone looking to fuel their body with wholesome ingredients.