High\-Protein Fat\-Loss Meal: Shrimp, Egg, and Broccoli Salad

High-Protein Fat-Loss Meal: Shrimp, Egg, and Broccoli Salad

This nutritionally balanced, weight-loss meal perfectly combines high-quality protein with a rich vegetable base, satisfying your appetite while also helping you achieve your health goals. The savory shrimp, the rich flavor of the egg, and the refreshing broccoli complement each other perfectly, paired with a special sauce to create a light meal that's both visually appealing and delicious.

Ingredients (Serves 1)

Main Ingredients:

8-10 fresh shrimp (approximately 100g)

150g broccoli (about half a head)

2 hard-boiled eggs

50g carrots (about 1/4 head)

Garnish (optional):

2 tablespoons sweetcorn kernels

2 tablespoons green peas

5-6 cherry tomatoes

Sauce:

2 teaspoons light soy sauce (about 10ml)

1 teaspoon apple cider vinegar (about 5ml)

1 teaspoon oyster sauce (about 5ml)

1/4 teaspoon freshly ground black pepper

1/2 teaspoon minced garlic

A pinch of cooked white sesame seeds

Detailed Instructions

First, devein the shrimp, rinse, and pat dry with paper towels. Cut the broccoli into florets and cut the carrots into thin slices or flower shapes. Prepare a pot of boiling water with a pinch of salt and a few drops of oil. First, add the carrots and blanch for 1 minute. Then, add the broccoli and shrimp and blanch for 2 minutes, until the shrimp change color. Add the corn kernels and green peas (if using) for the final 30 seconds. Immediately rinse all blanched ingredients in ice water to preserve their vibrant color and crisp texture.

Put the eggs in a pot of cold water and, once boiling, blanch for 8 minutes to achieve perfectly soft-boiled eggs. After boiling, soak in ice water for 5 minutes to make them easier to peel. Quarter and set aside. In a small bowl, combine the light soy sauce, apple cider vinegar, oyster sauce, black pepper, and minced garlic. Add a little sugar substitute to balance the acidity.

In a large bowl, add the drained vegetables and shrimp, drizzle with the dressing, and gently toss to combine. Finally, top with the eggs and garnish with white sesame seeds and a little chopped parsley. If you prefer a spicy flavor, add a few chili rings or chili powder.

Pro Tips

Shrimp Preparation: Rinse the shrimp with a little salt and starch to make them more translucent and al dente.

Blanching Vegetables: Blanch the vegetables in batches to maintain the best texture for each ingredient.

Egg Tip: Add 1 teaspoon of white vinegar to the eggs to prevent cracking.

Sauce Balancing: If the sauce is too salty, add 1 teaspoon of lemon or orange juice to balance it out.

Nutrient Upgrade

Protein Boost: Add 50g of shredded chicken breast or boiled chickpeas.

High-Quality Fats: Combine with 1/4 sliced avocado.

Omega-3 Supplement: Sprinkle with 1 teaspoon of flax seeds or chia seeds.

Low-Carb Version: Reduce the amount of corn and increase the amount of low-carb vegetables like bell peppers.

Storage and Serving Tips

This salad is best eaten immediately after making it. To store:

Store the ingredients and sauce separately.

Refrigerate the vegetables and shrimp for no more than 1 day.

Eggs should be consumed the same day.

Mix thoroughly before serving.

The beauty of this fat-loss meal lies in its infinite versatility. The basic recipe requires only simple steaming, but it can be transformed into a variety of variations by combining different ingredients and varying the sauce. Shrimp provides high-quality protein and trace minerals, eggs contribute essential amino acids, and vegetables like broccoli provide a rich source of dietary fiber and vitamins. Its low calorie and high nutrient density make it an ideal choice for fitness enthusiasts and those pursuing a healthy diet. Whether it's a main course for lunch or a light dinner, it's a delicious way to satisfy your taste buds while maintaining your health goals.