Mediterranean Shrimp & Farro Power Bowl (High-Protein Prep)

Introduction

This Mediterranean Shrimp & Farro Power Bowl is built for days when you want clean fuel that actually satisfies. It’s high-protein, Mediterranean-forward, balanced with whole grains, and fast enough for real-life meal prep. Below, you’ll find the full recipe, smart swaps, and tips to make it work all week.

Short Personal Note

This bowl is inspired by coastal Mediterranean cooking, simple seafood, hearty grains, and fresh herbs. It’s the kind of meal that feels light but keeps you full, which is exactly what good meal prep should do.

Ingredients

For the Farro

• 1 cup dry farro — pearled farro cooks fastest
• 3 cups water or vegetable broth — broth adds more flavor
• ¼ tsp salt

For the Shrimp

• 1 lb (450 g) large shrimp, peeled and deveined
• 1½ tbsp olive oil
• 2 garlic cloves, minced
• 1 tsp smoked paprika
• ½ tsp dried oregano
• ¼ tsp red pepper flakes — optional heat
• ½ tsp salt
• ¼ tsp black pepper

For the Vegetables

• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• ½ small red onion, thinly sliced

For the Dressing

• 2 tbsp olive oil
• 1½ tbsp lemon juice
• 1 tsp red wine vinegar
• ¼ tsp salt
• Black pepper to taste

For Assembly

• ¼ cup fresh parsley, chopped
• Optional: crumbled feta, olives, or a dollop of hummus

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Step-by-Step Instructions

1. Cook the farro: Add farro, water or broth, and salt to a pot. Simmer 20–25 minutes until tender, then drain and let cool slightly.
2. Season the shrimp: Toss shrimp with olive oil, garlic, smoked paprika, oregano, red pepper flakes, salt, and pepper.
3. Cook the shrimp: Heat a skillet over medium-high heat and cook shrimp 2–3 minutes per side until pink and just cooked through.
4. Mix the dressing: Whisk olive oil, lemon juice, red wine vinegar, salt, and pepper in a small bowl.
5. Assemble the bowls: Divide farro into bowls, top with shrimp, tomatoes, cucumber, and red onion.
6. Finish: Drizzle with dressing, add parsley, and optional toppings before serving.

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Notes, Tips & Variations

• Grain swaps: Use quinoa, barley, or brown rice if farro isn’t available.
• Low-carb: Replace farro with cauliflower rice or extra chopped vegetables.
• High-protein: Add extra shrimp or a spoon of Greek yogurt-based sauce.
• Gluten-free: Use quinoa instead of farro.
• Cooking tip: Don’t overcook shrimp—pull them as soon as they turn opaque.

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Storage & Meal Prep Tips

• Refrigerator: Store assembled bowls for up to 3 days in airtight containers.
• Meal prep: Keep shrimp and farro separate for best texture, then assemble before eating.
• Freezing: Not recommended for shrimp once cooked; texture suffers.
• Reheating: Reheat farro gently and add shrimp cold or lightly warmed.

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Nutrition Facts (Per Serving, Approximate)

• Calories: ~450
• Protein: ~35 g
• Carbohydrates: ~40 g
• Fat: ~16 g
• Fiber: ~7 g
• Sugar: ~4 g

FAQs

Conclusion

This Mediterranean Shrimp & Farro Power Bowl is balanced, protein-forward, and built for repeat lunches without burnout. Make it once, adjust it to your goals, and keep it in your rotation. If you try it, leave a comment and share how you customized yours.