Here’s a high-protein, nutrient-dense recipe for Shrimp Stir-Fry with Brown Rice and Veggies
a quick, balanced meal perfect for bodybuilders or anyone needing a muscle-friendly dish packed with lean protein, complex carbs, and fiber!
Ingredients
For the Stir-Fry:
- 12 oz (340g) raw shrimp (peeled and deveined)
- 2 cups mixed veggies (e.g., broccoli, bell peppers, snap peas, carrots)
- 1 tbsp avocado oil or sesame oil
- 3 garlic cloves (minced)
- 1 tbsp fresh ginger (grated)
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp oyster sauce (optional, for umami)
- 1 tsp cornstarch (mixed with 2 tbsp water, for thickening)
- 1 tsp sesame seeds (for garnish)
- Optional: red pepper flakes, lime juice, or sriracha
For the Brown Rice:
- 1 cup uncooked brown rice (or 3 cups cooked)
- 2 cups water or low-sodium chicken broth
Instructions
1. Cook the Brown Rice:
- Rinse rice under cold water. Combine with water or broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 35-40 minutes. Fluff with a fork.
2. Prep the Shrimp and Veggies:
- Pat shrimp dry and season lightly with salt and pepper.
- Chop veggies into bite-sized pieces.
3. Stir-Fry:
- Heat 1/2 tbsp oil in a wok or large skillet over medium-high heat.
- Add shrimp and stir-fry for 2-3 minutes until pink and opaque. Remove and set aside.
- Add remaining oil to the skillet. Sauté garlic and ginger for 30 seconds, then add veggies. Stir-fry for 3-4 minutes until tender-crisp.
- Return shrimp to the skillet. Add soy sauce, oyster sauce (if using), and cornstarch slurry. Toss until the sauce thickens (1-2 minutes).
4. Serve:
- Divide brown rice into bowls and top with shrimp stir-fry. Garnish with sesame seeds and optional red pepper flakes or lime wedges.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~35-40g (shrimp + rice)
- Carbs: ~50-55g (brown rice + veggies)
- Fats: ~8-10g (oil + shrimp)
Why This Meal is Great for Bodybuilders
- Lean Protein: Shrimp is low-calorie, high-protein, and rich in omega-3s for muscle repair and joint health.
- Complex Carbs: Brown rice provides sustained energy and fiber for digestion.
- Nutrient-Dense Veggies: Broccoli, bell peppers, and snap peas add vitamins (C, K), antioxidants, and fiber.
- Quick & Customizable: Ready in 30 minutes! Swap shrimp for chicken, tofu, or scallops.
Pro Tips
- Meal Prep: Cook rice and chop veggies in advance for faster assembly.
- Boost Protein: Add edamame or scrambled egg whites to the stir-fry.
- Lower Carbs: Substitute brown rice with cauliflower rice or quinoa.
- Air Fryer Option: Air-fry shrimp at 400°F (200°C) for 5-6 minutes for a crispy texture.
Enjoy this flavorful, protein-packed stir-fry to fuel your workouts and recovery! 🍤🍚🥦💪