We're taking advantage of all the healthy items you can find at Trader Joe's to create these healthy meal-prep lunches. To add extra protein (while minimizing prep time), we're using Trader Joe's 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.



  • 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; 53 mg cholesterol; 184 mg sodium. 28.2 g carbohydrates; 14.8 g protein; Full Nutrition