Here’s a high-protein, muscle-friendly recipe for Boiled Shrimp with Cocktail Sauce
a quick, nutrient-dense meal or snack packed with lean protein, minimal carbs, and bold flavor to fuel recovery and satisfy cravings without derailing your fitness goals!
Ingredients
For the Shrimp:
- 12 oz (340g) raw shrimp (peeled, deveined, tails on/off)
- 4 cups water
- 1 lemon (halved)
- 1 tsp Old Bay seasoning (or paprika + garlic powder)
- 1 bay leaf
- 1 garlic clove (smashed, optional)
For the Cocktail Sauce:
- 1/4 cup low-sugar ketchup (or tomato sauce)
- 1 tbsp prepared horseradish (adjust to taste)
- 1 tsp lemon juice
- 1/2 tsp Worcestershire sauce (optional)
- 1/4 tsp hot sauce (optional)
- Salt and pepper (to taste)
Optional Garnish:
- Lemon wedges
- Fresh parsley or dill
Instructions
1. Boil the Shrimp:
- Bring water, lemon halves, Old Bay, bay leaf, and garlic to a boil in a pot.
- Add shrimp and cook for 2-3 minutes until pink and opaque. Drain and rinse under cold water to stop cooking.
2. Make the Cocktail Sauce:
- Mix ketchup, horseradish, lemon juice, Worcestershire sauce (if using), hot sauce, salt, and pepper in a small bowl.
3. Serve:
- Arrange shrimp on a plate with cocktail sauce and lemon wedges.
Macros (Per Serving – Shrimp + Sauce)
- Calories: ~150-180 kcal
- Protein: ~25g (shrimp)
- Carbs: ~5-8g (sauce + trace in shrimp)
- Fats: ~1-2g (naturally low in shrimp)
Why This Meal is Great for Bodybuilders
- Lean Protein Power: Shrimp provides 20g+ protein per 3 oz with almost zero fat.
- Quick Prep: Ready in 10 minutes—perfect for post-workout or meal prep.
- Low-Calorie: Ideal for cutting phases or as a light, protein-packed snack.
- Customizable: Adjust cocktail sauce heat/sweetness to your taste.
Pro Tips
- Don’t Overcook: Shrimp turn rubbery if boiled too long—watch the timer!
- Meal Prep: Cook shrimp in bulk, store in the fridge for 3 days, or freeze for 1 month.
- Boost Protein: Add a side of Greek yogurt-based dip or cottage cheese.
- Lower Carbs: Skip the cocktail sauce and use lemon juice + hot sauce.
- Add Volume: Serve with celery sticks, cucumber, or a side salad.
- Vegan Swap: Use hearts of palm or king oyster mushrooms as a shrimp alternative.
Enjoy this simple, muscle-loving combo to stay fueled and crush your goals! 🍤🍋💪