Toni’s Health Tip #26: Meal Prep to Get Back on Track

Tip #26 | Meal Prep to Get Back on Track

By Toni Julian, health advocate, author

Toni Julian, Top Influential Women in Silicon Valley 2017


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.

  • 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

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 solves all my meal planning challenges. Check out TONI’S Hot Protein Meals at the checkout stands at Sigona’s.

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 is the 2017 recipient of the Top Women of Influence by the Silicon Valley Business Journal, is a nationally renowned health advocate, nutrition adviser, fitness expert, and author of BITE ME! Change Your Life One Bite at a Time. She a 50-something mom of four, on the board of directors for NAWBO (National Association of Women Business Owners) and Creator of TONI’S ultra-convenient, protein meals, a complete and healthy hot protein meal that’s ready in minutes. Get yours at Sigona’s! Visit

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