Microwave Meal Prep

The Golden Rule in Lifestyle Change: Make It Easy to Make It Stick.

I’m the girl who began her journey with baked french fries, baked chicken fingers, and canned green beans. To say the least, my beginning was less than extraordinary and many would say I was even doing it wrong.

After more than 15 years of having kept my weight off, however, I’d say I did things exactly right.

I credit much of my past and present success in fitness, fat loss, and physique change to prioritizing making changes easy before making them “picture perfect.”

That’s my super power, my hack, my claim to fame, my secret trick.

I start my goals with the MINIMUM needed to do vs. the max.

Instead of trying to fast forward to the end, I’m find MY 1% better, double down on it, and squeeze every bit of results from that change before seeking the next thing.

It’s in that spirit that I refurbish an old email I wrote with 3 insanely easy meal preps that helped me, Ashley, and our Diet Rebellion peeps get super consistent at eating their protein and plants at lunch and dinner.

If you seem to be struggling right now with time and energy (and who isn’t?), I highly suggest you add these items to next week’s grocery list and see how stress free meal prep can be.

Shrimp & Cauliflower Stir Fry
  • 1 bag Asian Cauliflower Rice
  • 4-8oz shrimp or tilapia
  • Soy Sauce or Coconut Aminos
  1. Walk up to the fresh seafood section and kindly ask the human behind the counter to steam up 4-8oz of shrimp. I have them add Old Bay Seasoning.
  2. Go home and microwave the entire bag of Asian Cauliflower Rice.
  3. Dump the shrimp and the entire bag of cauliflower into a bowl.
  4. Add soy sauce or aminos and EAT!

*** You can use tilapia for this recipe too!

Follow the instructions from recipe #3 but instead of taco seasoning use garlic salt and paprika.

Ashley’s Shrimp & “Grits”
  • 1 bag original cauliflower rice
  • 4-8oz shrimp
  • White Cheddar Ranch by Organic Girl or any lower fat ranch dressing you enjoy
  1. Microwave Green Giant Riced Veggies medley
  2. Follow same instructions for shrimp as in recipe #1
  3. 2TB ranch
  4. Mix and enjoy
Blackened Fish & Cauliflower Bowl
  • 1 bag original cauliflower rice
  • Taco seasoning
  • 1 bag southwest corn blend
  • optional (black beans)
  • 4-8oz shrimp or tilapia
  • salsa
  • jalapenos
  • ranch dressing
  1. Spray tilapia w/ olive oil spray
  2. Sprinkle tilapia with some taco seasoning.
  3. Cook tilapia in a pan and let the fish flake into pieces
  4. I like to spray again with olive oil to get pieces crispy.
  5. As fish cooks microwave cauliflower and put in a bowl.
  6. Microwave southwest corn blend and add to cauliflower bowl.
  7. Once the fish is cooked add to the bowl along with 1-2 TB salsa, ranch, and jalapenos.

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