Here’s a high-protein, nutrient-packed recipe for Grilled Shrimp Skewers with Pineapple and Brown Rice
perfect for bodybuilders seeking a flavorful, muscle-friendly meal rich in lean protein, complex carbs, and healthy fats!
Ingredients
For the Shrimp Skewers:
- 12 oz (340g) large shrimp (peeled, deveined, tails on/off)
- 1.5 cups fresh pineapple (cut into chunks)
- 1 tbsp olive oil (or avocado oil)
- 1 tbsp lime juice
- 2 garlic cloves (minced)
- 1 tsp smoked paprika
- 1/2 tsp chili powder (optional, for heat)
- Salt and pepper (to taste)
- Wooden or metal skewers
For the Brown Rice:
- 1/2 cup uncooked brown rice
- 1.25 cups water
- Pinch of salt
- Optional: 1 tsp butter or olive oil
Optional Additions:
- Bell peppers, zucchini, or red onion (for extra veggies on skewers)
Instructions
1. Marinate the Shrimp:
- In a bowl, toss shrimp with olive oil, lime juice, garlic, smoked paprika, chili powder (if using), salt, and pepper. Let marinate for 10–15 minutes.
2. Prep the Skewers:
- Preheat a grill or grill pan to medium-high heat.
- Thread shrimp and pineapple chunks onto skewers (add veggies if using).
3. Cook the Brown Rice:
- Rinse rice under cold water. Combine with water and salt in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes until tender. Stir in butter/oil if desired.
4. Grill the Skewers:
- Grill shrimp skewers for 2–3 minutes per side until shrimp turn pink and opaque (avoid overcooking).
5. Assemble the Meal:
- Serve grilled shrimp skewers over brown rice, drizzled with any remaining marinade or a squeeze of lime.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: ~35g (shrimp)
- Carbs: ~45g (brown rice + pineapple)
- Fats: ~8-10g (olive oil + shrimp)
Why This Meal is Great for Bodybuilders
- Lean Protein: Shrimp is low in fat and packed with protein for muscle repair.
- Complex Carbs: Brown rice provides sustained energy, while pineapple adds natural sugars for quick glycogen replenishment.
- Anti-Inflammatory: Pineapple contains bromelain, which aids digestion and reduces muscle soreness.
- Quick & Versatile: Ready in 30 minutes and easy to customize with veggies or spices.
Pro Tips
- Meal Prep: Marinate shrimp in advance and cook rice ahead for quick assembly.
- Boost Protein: Add a side of edamame or black beans.
- Lower Carbs: Swap brown rice for cauliflower rice or quinoa.
- Extra Flavor: Brush skewers with a mix of honey and lime juice for a sweet-tangy glaze.
Enjoy this tropical, protein-packed meal to fuel your workouts and recovery! 🍤🍍💪