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Meal Prep in a Snap!

Meal Solutions

Overindulging is so yesterday! Wouldn’t you feel great if you could adopt a simple lifestyle change so you could get back on track after the holidays more easily? You would undoubtedly eat healthier if you planned ahead just a bit, right?

It’s challenging to get a balanced meal with protein, complex carbohydrates and healthy fats that we need in every meal, and have it conveniently waiting for us in the refrigerator. I strongly believe every person should eat like a diabetic; small, balanced meals every four or so hours.  Eating balanced and whole foods not only helps regulate your blood sugar, but improves your metabolism and keeps you satiated much longer than if you ate one or two of those macro-nutrients alone! And then there’s the added benefit of losing those couple of extra pounds from the holidays.

I used to struggle with this until inspiration hit! Here’s my solution to always have healthy meals on demand.

350 Calorie On-The-Go Meal Template

Use this template for a single serving, and scale it up for as many meals as you would like to make, and would eat over the course of the work week. Switch out any of the lean meats, grains or vegetables for as much variety as possible. If you are adhering to a specific diet program, simply switch out the options. The goal is to make your go-to healthy options available conveniently, while making sure it is as balanced as possible.

  • 1 ½ cups steamed or grilled veggies (as much variety as possible)
  • ½ cup cooked grain brown rice, quinoa, barley or other whole grain
  • 3 oz. cooked grilled or broiled fish, spice-rubbed grilled chicken, pork tenderloin, shrimp or any other lean meat
  • 1/8 avocado, or 1 tablespoon sliced almonds or flaxseed meal (any healthy fat)
  • Any spice desired, go easy on the salt!
  • Disposable containers such as Rubbermade Take-Alongs or equivalent

I tend to make about eight servings and store them in disposable containers, available at most grocery stores. Of course, I reuse them until they are no longer functional. I simply make the Quinoa, Brown Rice and Mushroom Medley—an original recipe you’ll find along with 50 others in my book BITE ME! While it’s cooking, I steam the veggies and grill the meats, then partition equal portions in each container, and refrigerate. You can also buy a whole roasted organic chicken and pull off the breast meat. I often freeze the meals if it looks like I won’t be able to eat them all within the week. Rice, incidentally, freezes quite well in freezer bags or containers.

For breakfast, I always have a balanced TONI’S Protein Meal. That makes all my meal planning issues solved. Check out our special offer so you can try it for yourself: 25% off TONI’S 5-meal grab and go sampler pack.

Just a little preparation goes a very long way. Experiment, have fun, and switch it up! It’s a much healthier alternative than fast food or going hungry.

Please share this with your friends who would like to learn a tip to get back on track after the holiday induling!

From my heart to yours,


Toni Julian

Toni Julian is a nationally renowned health advocate, sports nutrition and fitness expert, and accomplished author of two books; BITE ME! Change Your Life One Bite at a Time and Smart, Fit & Female: The Busy Woman’s Blueprint for Looking and Feeling 10 Years Younger. She is a 60+ entrepreneurial mom of four and has founded six companies, the first while in college. NASM trained, Toni competed in natural figure competitions and tied for first place in the open Sports Model category at close to 50. Her research in the areas of sports nutrition, body composition, blood sugar regulation and satiety fueled the launch of her healthy lifestyle company--Toni’s Kitchen—and creating hand-crafted High-Performance, Hot & Cold Protein Meals® and Protein Meal Bars. She was named a Top Woman of Influence in Silicon Valley by the Business Journal for her strides in business, altruistic community service work and helping her father transition with dignity during a five-year terminal illness. Visit ToniJulian.com/shop.

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