We're taking advantage of all the healthy items you can find at your local specialty grocery store to create these healthy meal-prep lunches. To add extra protein (while minimizing prep time), we're using fully cooked quinoa and cooked shrimp, both of which you can find in the freezer section. With a few more simple items, including bottled salad dressing, you'll have all the ingredients you need to make these high-protein lunch bowls in under 20 minutes. Source: EatingWell.com, September 2019

Carolyn A. Hodges, R.D.


Ingredient Checklist


Instructions Checklist
  • Follow the microwave directions on the package to prepare quinoa (you'll need both pouches that come in the package). Once heated, transfer the quinoa to a shallow bowl to cool completely before assembling bowls.

  • Transfer 2 tablespoons dressing into each of 4 small lidded containers and refrigerate for up to 4 days.

  • Divide arugula among 4 single-serving containers (about 1 1/4 cups each). Top each with 1/2 cup quinoa and 2 tablespoons feta. Seal and refrigerate for up to 4 days.

  • In the morning before taking your lunch to go, transfer one-fourth of the bag of shrimp to a colander and run under cool water until thawed, about 2 to 3 minutes. Add to the meal-prep container. Dress with the salad dressing just before serving.


To make ahead: Refrigerate bowls for up to 4 days, but wait to defrost and add the shrimp until the morning before serving.

Nutrition Facts

233 calories; 7 g total fat; 1.8 g saturated fat; 53 mg cholesterol; 184 mg sodium. 378 mg potassium; 28.2 g carbohydrates; 4 g fiber; 2 g sugar; 14.8 g protein; 1208 IU vitamin a iu; 8 mg vitamin c; 96 mcg folate; 174 mg calcium; 3 mg iron; 96 mg magnesium; 170 mg thiamin;