A high-protein Mediterranean-style rice bowl packed with juicy garlic shrimp, herbed rice, fresh vegetables, and a creamy yogurt sauce.

Servings

4 servings

Approximate Macros (Per Serving)

• Protein: 35–42g
• Carbs: 45–55g
• Fat: 12–18g
• Calories: 500–650 kcal

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Ingredients

For the Garlic Shrimp

• 700 g (1.5 lb) large shrimp, peeled & deveined
• 1 tbsp olive oil
• 5 garlic cloves, minced
• 1 tsp paprika
• 1 tsp dried oregano
• ½ tsp cumin
• ½ tsp chili flakes (optional)
• 1 tsp salt
• ½ tsp black pepper
• Juice of 1 lemon
• 1 tbsp chopped parsley

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For the Rice

• 1½ cups basmati or jasmine rice
• 3 cups water or chicken broth
• 1 tbsp olive oil
• ½ tsp salt
• 1 tsp dried parsley or oregano

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Fresh Bowl Toppings

• 1 cucumber, diced
• 2 tomatoes, diced
• ¼ red onion, thinly sliced
• 1 cup lettuce or romaine
• ½ cup olives (optional)
• ½ cup crumbled feta cheese
• Lemon wedges

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Creamy Garlic Yogurt Sauce

• 1 cup plain Greek yogurt
• 2 garlic cloves, grated
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tbsp chopped dill or parsley
• Salt & pepper to taste
• 1–2 tbsp water (to thin if needed)

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Equipment

• Large skillet or pan
• Pot with lid
• Mixing bowls
• Knife & cutting board

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Step-by-Step Instructions

1. Marinate the Shrimp

In a bowl combine:

• Olive oil
• Garlic
• Paprika
• Oregano
• Cumin
• Chili flakes
• Salt
• Pepper
• Lemon juice

Add shrimp and toss well.

Let marinate for:

• 15–30 minutes

Do not marinate too long because lemon can start cooking the shrimp.

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2. Cook the Rice

Rinse rice until water runs mostly clear.

In a pot add:

• Rice
• Water/broth
• Olive oil
• Salt
• Herbs

Bring to a boil.

Reduce heat to low, cover, and cook for:

• 15 minutes

Turn off heat and let rest covered:

• 10 minutes

Fluff with fork.

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3. Prepare the Yogurt Sauce

Mix together:

• Greek yogurt
• Garlic
• Lemon juice
• Olive oil
• Herbs
• Salt & pepper

Add a little water for a smoother drizzle consistency.

Refrigerate until ready.

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4. Cook the Shrimp

Heat a large skillet over medium-high heat.

Add shrimp in a single layer.

Cook:

• 1½–2 minutes per side

Shrimp should become:

• Pink
• Opaque
• Slightly golden

Do not overcook or shrimp will become rubbery.

Finish with fresh parsley.

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5. Assemble the Bowls

Divide rice among bowls.

Top with:

• Lettuce
• Tomatoes
• Cucumber
• Red onion
• Olives
• Feta cheese
• Garlic shrimp

Drizzle generously with yogurt sauce.

Serve with lemon wedges.

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Meal Prep Tips

• Store components separately for best texture.
• Shrimp stays good for 2–3 days refrigerated.
• Yogurt sauce keeps 4–5 days.

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Optional Add-Ons

More Protein

• Add chickpeas
• Extra shrimp
• Hard-boiled eggs

More Mediterranean Flavor

• Hummus
• Tzatziki
• Roasted red peppers
• Pickled onions

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Lower-Carb Version

Replace rice with:

• Cauliflower rice
• Extra lettuce
• Roasted vegetables