Shrimp can be a helpful food for weight loss when included in an overall calorie-controlled plan. Because shrimp are lean, low in calories, and high in protein, they help promote satiety while keeping calorie intake moderate. Remember that weight loss requires a sustained calorie deficit, so shrimp are most effective when combined with portion control and balanced meals. Shrimp-based dishes are best eaten within 1–2 days when refrigerated, because shrimp spoil quickly. — Summer Yule, MS, RDN
Frozen Cocktail Shrimp
Cooking frozen jumbo shrimp in an air fryer is fast and foolproof. Season and air-fry them for a quick, protein-rich snack or appetizer that’s low in calories and ready in minutes.
Teriyaki Shrimp
Teriyaki-flavored shrimp prepared in the air fryer offers a balance of savory and sweet without deep-frying. Serve over brown rice or with steamed vegetables for a satisfying, quick meal.
Shrimp Stir Fry
An Instant Pot or skillet stir fry with shrimp is versatile and quick. Use a mix of colorful vegetables and a modest amount of oil or sauce to keep the dish light while packing it with nutrients and protein.
Dynamite Shrimp
This copycat dynamite shrimp recreates the crunchy, creamy, and slightly spicy entrée at home. To reduce calories, serve smaller portions over a bed of shredded cabbage or greens instead of fried rice.
Coconut Shrimp
Air-fried coconut shrimp gives the crunchy, tropical flavor of traditional coconut shrimp with much less oil. Use light breading and an air fryer to get golden results while keeping calories in check.
Seafood Boil
A seafood boil combines shrimp with crab, mussels, corn, and potatoes for a festive meal. To keep it lighter, focus on the seafood and vegetables and limit starchy additions, or portion them appropriately.
MyPlate Meals
Shrimp fits well into balanced MyPlate-style meals. Combine shrimp with plenty of vegetables, a whole grain, and a small amount of healthy fat to create a nutrient-rich, portion-controlled plate.
Shrimp Fajita Bowls
Shrimp fajita bowls are colorful, flavorful, and easy to meal-prep. Season shrimp with spices, sauté with bell peppers and onions, and serve over brown rice or greens. Keep avocado and sour cream separate until serving to preserve texture and freshness.
Watch How to Make It!
8 Shrimp Meal Preps That Make Healthy Eating Easy
Summer Yule
20 mins
20 mins
Ingredients
- 1 lb. raw tail-on peeled shrimp, thawed (454 grams medium shrimp)
- 1 cup brown rice, dry
- 2 tablespoons avocado oil
- 4 medium bell peppers (one of each color)
- 1 large onion
- 1 medium jalapeno
- 2 teaspoons chili powder
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/8 teaspoon black pepper
- 1 medium avocado
- 1 medium lime, juiced
- 4 tablespoons sour cream
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Instructions
- Cook the brown rice according to package directions. While it cooks, prepare the other ingredients.
- Slice the bell peppers and onion. Chop the jalapeno; remove seeds for less heat.
- Dice the avocado and toss with lime juice to prevent browning.
- Combine chili powder, garlic powder, onion powder, cumin, paprika, and black pepper.
- Heat the oil in a skillet, add the shrimp and spice mixture, and cook over medium heat for 5–10 minutes until shrimp are opaque and cooked through. Remove shrimp from the pan.
- Add the peppers, onion, and jalapeno to the pan. If the pan is dry, add 1/4 cup water to help steam the vegetables. Cook, stirring often, until tender, about 10 minutes.
- Return the shrimp to the pan and toss to combine with the vegetables and seasonings.
- Divide rice and shrimp mixture evenly among four containers. Keep avocado and sour cream separate until serving.
- Cover and refrigerate the meal-prep containers; store for up to 1–2 days for best quality.
Equipment
- Knife
- Skillet or cast iron pan
Notes
Expert tips from dietitian Summer Yule: This recipe can support fat-loss goals when paired with a calorie-controlled plan. For a lower-carb option, swap brown rice for cauliflower rice. Use nonfat plain Greek yogurt instead of sour cream to reduce calories. If you need more energy, serve the fajita mixture with tortillas.
Nutrition: Values shown are per serving and include avocado and sour cream.
Nutrition
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