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.

Carolyn A. Hodges, R.D.
Source: EatingWell.com, September 2019


Recipe Summary

10 mins
20 mins


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

234 calories; protein 14.8g 30% DV; carbohydrates 28.2g 9% DV; dietary fiber 4g 16% DV; sugars 2g; fat 7g 11% DV; saturated fat 1.8g 9% DV; cholesterol 52.5mg 18% DV; vitamin a iu 1207.9IU 24% DV; vitamin c 7.7mg 13% DV; folate 95.8mcg 24% DV; calcium 173.7mg 17% DV; iron 2.9mg 16% DV; magnesium 95.9mg 34% DV; potassium 378.1mg 11% DV; sodium 183.8mg 7% DV; thiamin 170.1mg 17014% DV.