Kale, Sweet Potato & Shrimp Salad with Mustard Vinaigrette

The Concept: A structured, high-volume meal prep salad that balances lean seafood protein with complex carbohydrates and sharp, savory flavor accents.

• Your Ingredient Log:

  • 21 pieces of Shrimp (portioned exactly to 7 pieces per bowl)

  • Kale and Brussels sprouts

  • Roasted sweet potatoes (cubed) (1 pre-cubed bag of frozen, 1 container of fresh cubed, or 3-4 medium-sized sweet potatoes to self-cube and roast)

  • Blue cheese crumbles (lightly sprinkled)

  • Honey Mustard Vinaigrette: Tailored mustard vinaigrette base sweetened with a touch of honey

  • Pecans (optional)

• Execution & Nutritional Coaching Notes:

  • Portion Control: Counting out exactly 7 shrimp per bowl ensures perfectly predictable protein distribution across 3 meal prep containers. Seeing as the majority of Americans fail to meet fiber requirements (aiming for at least 14 g of fiber per 1000 calories consumed), I use the bulk of these greens to help achieve a filling base.

  • Macro Balance: The roasted sweet potatoes supply slow-digesting complex carbs, while the blue cheese provides just enough sharp flavor density that a small sprinkle goes a long way.

  • What to do:

    1. Depending on your source of sweet potatoes, wash, peel, and cube your potatoes. Layer on a baking sheet, spray with oil, sprinkly with salt, and roast at 425 until the cubes begin to brown.

    2. Saute the thawed, peeled, and deveined shrimp with a tablespoon of butter and a splash of olive oil. Sprinkle with salt and pepper. Cook until they turn pink. Set aside to cool.

    3. Gather several hearty handfuls of kale, roll them up, and roughly chop. Shred or finely slice the Brussels sprouts. Toss in shredded Brussels sprouts with the kale and evenly distribute between your containers. Feel free to add more and bulk that dish with fiber.

    4. Make the dressing. Emulsify 1/3 cup olive oil, 3 tbsp apple cider vinegar, 1 heaping tbsp Dijon, 1 tsp Kirkland honey, 1 minced garlic clove, salt, and pepper in a mason jar. Massage into chopped kale with your hands for 60 seconds before adding shrimp and roasted Brussels sprouts.

    5. If you need a little texture complement, roast a handful of pecans at 375 - keep an eye they'll burn quickly as mine did and why they're not pictured in the finished dish.

    6. Sprinkle with blue cheese.

       
       

• Reheat and Dressing Instructions:

  • I simply let the salad come up to room temperature and lightly tossed it to reincorporate the dressing. If you're in a hurry, you can remove the shrimp and microwave at 50% power for 30-45 seconds.