Mediterranean Shrimp and Quinoa Meal Prep Bowl
Chilled herb-seasoned shrimp tossed with fluffy quinoa, chickpeas, crisp cucumber, and tangy feta in a bright lemon dressing. Perfect for an easy, no-reheat grab-and-go lunch.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Stacie + Lila
Stacie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Whisk · Mixing bowl
Time saver
For best texture throughout the week, you can store the lemon vinaigrette in separate small dressing cups and drizzle just before eating.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Bring water and quinoa to a boil…
- 01
Bring water and quinoa to a boil…
In a medium saucepan, bring water and quinoa to a boil over high heat, then reduce heat to low, cover with a tight-fitting lid, and simmer for 15 minutes until liquid is absorbed and quinoa is tender.
Look for: liquid is absorbed and quinoa is tender
Tap card to mark done - 02
Remove the saucepan from the heat
Remove the saucepan from the heat, keep it covered for 5 minutes, then fluff the quinoa with a fork and spread it onto a plate to cool completely to room temperature.
Allow: 5 minutes
Tap card to mark done - 03
Heat olive oil in a large skillet…
Heat olive oil in a large skillet over medium-high heat until shimmering.
Look for: shimmering
Tap card to mark done - 04
Add shrimp and dried oregano to the…
Add shrimp and dried oregano to the skillet in a single layer and cook undisturbed for 2 minutes until pink on the bottom.
Look for: pink on the bottom
Tap card to mark done - 05
Flip the shrimp and cook for 1…
Flip the shrimp and cook for 1 to 2 minutes more until opaque and firm throughout, then transfer to a plate and let cool completely in the refrigerator.
Look for: opaque and firm throughout, then transfer to a plate and let cool completely in the refrigerator
Tap card to mark done - 06
Whisk together olive oil
In a small glass bowl or jar, whisk together olive oil, lemon juice, dried oregano, salt, and black pepper until well blended.
Look for: well blended
Tap card to mark done - 07
Combine the cooled quinoa
In a large mixing bowl, combine the cooled quinoa, cooked shrimp, chickpea, cucumber, cherry tomato, kalamata olive, and feta cheese.
Tap card to mark done - 08
Drizzle the lemon dressing over the salad…
Drizzle the lemon dressing over the salad and toss gently to coat all ingredients evenly.
Tap card to mark done - 09
Portion the salad into airtight meal prep…
Portion the salad into airtight meal prep containers and chill in the refrigerator for up to 4 days until ready to serve cold.
Look for: ready to serve cold
Tap card to mark done
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