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Easy Meals and Snacks for 300 Calories or Less


What is your biggest obstacle when it comes to eating healthy? Are you feeling the pressures of balancing your increasingly busy life with the challenges of finding food that is not only wholesome, but quick and easy to prepare without going into a calorie, sugar or fat overload? You may be 1 in 5  Americans that eat in the car, or 1 in 4 people who eat fast food every day of their lives. Did you know that the healthiness — or quality of the food we eat– decreases by 1.7% for every hour that passes in the day? I can relate, we have four kids, I work full time, have an ailing parent and a high personal bar when it comes to contributing to my family and our community.  And then there’s fun. We can’t forget balance, sleeping well, spirituality, good times with friends and rejuvenating lunches with girlfriends. There just doesn’t seem to be enough “me” to get through the day so no wonder we tend to make less than perfect choices as the day wears on. If we don’t take care of “fueling” ourselves, we will get run down; suppressing our immune systems and setting ourselves up for disease. Is that a substantial enough argument to inspire you to read further and glean some ideas to help you?

The solution…plan ahead just a little and have the right tools to help you power through your day. I developed these easy meals and snacks that take minimal preparation, are balanced nutritionally and are great on-the-go. The concept is to regulate your blood sugar by eating small, balanced meals throughout the day so you feel full and fueled. I would be remiss if I didn’t mention my meal solution, Toni’s OatMEAL which is a nutritional balance of lean proteins, complex carbohydrates and healthy fats to keep you satiated. You simply add hot water, which you can find almost anywhere, let it sit for two minutes and enjoy.

Feel free to make substitutions to suit your particular tastes! Click here for my BITE ME! book, featuring several easy to prepare, high-protein muffin recipes.


Toni Julian

Toni Julian is a nationally renowned health advocate, nutrition and fitness expert, and author of BITE ME! Change Your Life One Bite at a Time, as well as a 50-something mom of four. She is also the creator of TONI’S ultra-convenient protein meals. Toni is on the Board of Directors for NAWBO (National Association of Business Owners) and the recipient of the Silicon Valley Business Journal’s Top Women of Influence 2017.

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