Shrimp Stir-Fry with Rice

Nutrition breakdown

At 540 calories this is a substantial lunch, best when it's carrying a bigger share of your daily total or fuelling a training day. With 38g of protein it clears the 30-gram threshold most nutritionists use for a "high-protein" meal, which is enough to meaningfully blunt hunger and support muscle repair after training. Its macros land in a balanced 28/46/23 protein-carb-fat split, so it works whether you're cutting, maintaining or gaining. That works out to about 7.0g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this lunch works

This lunch earns its place because protein is the most satiating macronutrient, so a high-protein meal keeps you full longer on the same calories; and it comes together in minutes, which is the real reason healthy eating sticks — convenience beats willpower. Built around shrimp, rice, mixed vegetables, soy sauce, garlic, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the shrimp and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Keep it lean: if you're cutting, trim the higher-calorie add-ins to shave calories without touching the protein.
• Season boldly: a squeeze of citrus, fresh herbs or a pinch of chilli lifts the whole dish for zero extra calories.
• Track it in one tap: log Shrimp Stir-Fry with Rice in FitScan and its 540 calories and 38g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Shrimp Stir-Fry with Rice?

One serving of Shrimp Stir-Fry with Rice has 540 calories, with 38g protein, 62g carbs and 14g fat.

Is Shrimp Stir-Fry with Rice good for weight loss?

Yes — its high protein and 540 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Shrimp Stir-Fry with Rice in advance?

Most of these ingredients — shrimp, rice, mixed vegetables, soy sauce, garlic — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.