Coco Banana Protein Smoothie (High and Low Calorie Options)

Are you a busy parent looking for a one-handed meal option? Or maybe you’re in need of a meal that can be taken on the go or made between meetings? This coco banana protein smoothie is a delicious sweet treat that has you covered. For an even quicker meal, prep it ahead of time in a plastic baggie and store in the freezer.

Best of all, this smoothie has a high and low calorie option to best fit your macro needs.

Keeping with our May theme of mamas, the high calorie option is great for those breastfeeding or busy chasing kiddos. It is packed with healthy fats and is an easy way to get in a balance of all three macro nutrients.

INGREDIENTS:

Higher Calorie Option

• 125g frozen banana

• 1 scoop chocolate protein powder

• 2 tbsp (20g) hemp seeds

• 2 tsp cocoa powder

• 40g frozen avocado

• 2 tbsp (10g) oats

• 1.5 tbsp (15g) flax seeds

• 1-2 cup water (start at 1 cup an increase based on desired consistency)

Lower Calorie Option

• 100g frozen banana (can sub for frozen berries for lower carbs)

• 1 scoop chocolate protein powder

• 2 tbsp (20g) hemp seeds

• 2 tsp cocoa powder

• 40g frozen avocado

• 1-2 cup water (start at 1 cup an increase based on desired consistency)

DIRECTIONS:

1. Add all the ingredients into a blender and blend until smooth.

2. If prepping ahead of time is desired, combine all ingredients into a container ahead of time and store in freezer until ready to blend.

Makes 1 serving

Nutrition (Higher Calorie Option):

Cals: 539 calories
Protein: 37g
Carbs: 50g
Fiber: 14g
Fat: 25g

Nutrition (Lower Calorie Option):

Cals: 395 calories
Protein: 33g
Carbs: 33g
Fiber: 8g
Fat: 18g

Perfect Soft and Hard Boiled Egg (Stovetop and Air Fryer Option)

Eggs are one of the most versatile foods, they make a great breakfast, quick snack or fun addition to spice up some leftovers. They are also a great item to prep on the weekend to eat throughout the week. Don’t know how to get the perfect soft or hard boiled egg? We have your back, whether you want a hard or soft boiled egg or want to cook them on the stovetop or in the air fryer, we have all the details you need.

INGREDIENTS:

• Eggs (cook any number as desired)

DIRECTIONS:

EGG PREFERENCE

• Soft boiled - Egg whites will be fully cooked, egg yolk will be a thick runny consistency.

• Medium boiled - Egg whites will be fully cooked, egg yolk will be a gel texture with a small amount of very thick liquid in the center.

• Hard boiled - Egg whites and yolk will be fully cooked and solid.

STOVETOP

1. Bring a small pot of water to a rolling boil. Once water is boiling, turn down to medium-low heat and add eggs by lowering into the water gently.

2. Cook for desired preference (see descriptions above), for soft boiled eggs, leave in for 6 1/2 minutes. For medium boiled eggs, leave in for 8 minutes. For hard boiled eggs, leave in for 9 minutes.

3. Once cooked, remove from pot. Submerge the eggs immediately in ice water (there must be ice cubes, it cannot just be cold water) for two minutes.

4. Remove from the ice bath and peel. To peel, simply tap the egg on the flat surface of your counter to crack the egg and peel from there. Do not use the sharp edge of the counter, you are much more likely to have the shell stick to the egg.

5. Rinse off any excess shell and enjoy!

Air Fryer

1. Place eggs in the air fryer basket and turn on to 275F/135C.

2. Cook for desired preference (see descriptions above), For soft boiled eggs, leave in for 11 minutes. For medium boiled eggs, leave in for 13 minutes. For hard boiled eggs, leave in for 15 minutes.

3. Once cooked, remove from pot. Submerge the eggs immediately in ice water (there must be ice cubes, it cannot just be cold water) for two minutes.

4. Remove from the ice bath and peel. To peel, simply tap the egg on the flat surface of your counter to crack the egg and peel from there. Do not use the sharp edge of the counter, you are much more likely to have the shell stick to the egg.

5. Rinse off any excess shell and enjoy!

Nutrition (per egg):

Cals: 79 calories
Protein: 6g
Carbs: 0g
Fiber: 0g
Fat: 5g

Air Fryer Sweet Potato Toast

This air fryer sweet potato toast is a fun way to switch up your normal avocado toast. It’s also packed with healthy fats, sure to keep you full and satisfied for hours.

INGREDIENTS:

• 150g sweet potato

• 50g avocado

• 2 eggs

• 40g deli turkey

• Optional: everything but the bagel seasoning

DIRECTIONS:

1. Cut the ends off the sweet potatoes, stand on the flat end and slice. Slices should be approximately 1cm wide but ensure they are even (this is important to ensure consistent cooking).

2. Spray, or lightly brush, both sides of each sweet potato slice with olive oil and sprinkle with salt. Cook in the air fryer on 375F/190C for 12 minutes until soft in the middle.

3. While the sweet potatoes are cooking, whisk two eggs together and cook in a frying pan on low heat until cooked through.

4. Mash avocado and season with a sprinkle of salt and garlic powder.

5. To assemble the toast, divide mashed avocado evenly across each piece. Next layer the deli turkey and top with scrambled eggs.

6. Optional: sprinkle everything but the bagel seasoning on top and garnish with chives.

Makes 1 serving

Nutrition:

Cals: 411 calories
Protein: 24g
Carbs: 36g
Fiber: 8g
Fat: 19g

*For lower fat, use egg whites in place of the eggs.

Freezer Breakfast Burritos

Looking for a quick and easy breakfast this week? These freezer breakfast burritos are a must try! They take under 30 minutes to prepare and can be heated up in minutes throughout the week.

INGREDIENTS:

• 6 whole wheat tortillas (large)

• 12 eggs

• 12 slices (~240g) breakfast ham (can sub turkey bacon)

• 300g (~2 large) red bell peppers

• 300g (~2 small) onions

• 90g cheddar cheese

• 3/4 cup (divided into 6 x 2 tbsp servings) salsa of choice

• 1/2 tsp salt

• 1/2 tsp garlic powder

DIRECTIONS:

1. Whisk eggs in a large bowl, add diced ham, vegetables, garlic powder and salt.

2. Cook the eggs in a large pan over low heat, scraping the pan with a spatula consistently while cooking (~10 mins).

3. Lay the tortillas flat on top of a piece of parchment paper.

4. Allow the eggs to cool for 10 minutes then divide evenly among the tortillas placing in the centre.

5. Top the eggs with cheese and salsa.

6. Fold the two opposite sides of the tortilla over the filling, then fold one of the remaining two sides over the filling and roll as tightly as possible. Using your fingers to keep in the filling while rolling.

7. Wrap the parchment paper around the burrito and secure with a rubber band. Place in a freezer safe bag. Repeat for all 6 burritos.

8. When ready to eat, reheat in the microwave on high for 60-90 seconds or bake at 350 for 10-15 minutes.

Makes 6 serving

Nutrition:

Cals: 417 calories
Protein: 29g
Carbs: 36g
Fiber: 5g
Fat: 18g

*For lower fat, can exclude cheese or substitute half the eggs for egg whites.

Carrot Muffins

These carrot muffins are a great one for pre or post workout, whatever time of day that may be for you. These are also a great quick option as a snack, throughout the day, or alongside a coffee and a protein shake to start your day off right!

INGREDIENTS:

• 1 ¾ cups (210g) white whole wheat flour or regular whole wheat flour⁠

• 1 ½ teaspoons baking powder⁠

• 1 teaspoon ground cinnamon⁠

• ½ teaspoon baking soda⁠

• ½ teaspoon salt⁠

• ½ teaspoon ground ginger⁠

• ¼ teaspoon ground nutmeg⁠

• 2 cups (220g) peeled and grated carrots⁠

• ½ cup / 60g roughly chopped walnuts⁠

• ½ cup (70g) golden raisins, tossed in 1 teaspoon flour⁠

• ⅓ cup (70g) melted coconut oil or extra-virgin olive oil⁠

• ½ cup (170g) honey⁠

• 2 eggs, preferably at room temperature⁠

• 1 cup plain Greek yogurt⁠

• 1 teaspoon vanilla extract⁠

DIRECTIONS:

1. Preheat oven to 425F (215C). If necessary, grease all 12 cups on your muffin tin with butter or non-stick cooking spray (we used a silicon muffin tray so no need)⁠

2. In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda, salt, ginger and nutmeg. Blend well with a whisk. ⁠

3. In a separate, small bowl, toss the raisins with 1 teaspoon flour so they don’t stick together. Add the grated carrots, chopped walnuts and floured raisins to the other ingredients and stir to combine.⁠

4. In a medium mixing bowl, combine the oil and maple syrup and beat together with a whisk.

5. Add the eggs and beat well, then add the yogurt and vanilla and mix well. ⁠

6. Pour the wet ingredients into the dry and mix with a big spoon, just until combined. Divide the batter evenly between the 12 muffin cups. ⁠

7. Bake muffins for 13 to 16 minutes, or until the muffins are golden on top.⁠

8. ⁠Place the muffin tin on a cooling rack to cool. ⁠

Makes 12 muffins

Nutrition:

Cals: 217 calories
Protein: 6g
Carbs: 25g
Fat: 11g

Red Pepper Shakshuka

With more people working from home, making breakfast doesn’t always have to be a rush-out-the-door, smooth to-go, situation. This delicious Mediterranean red pepper shakshuka takes less than 30 minutes to make on the stove, is full of flavour, and is a great way to switch up your usual breakfast.

INGREDIENTS:

• 1 red bell pepper

• 1 cup tomato sauce

• 2 handfuls baby spinach

• 4 large eggs

• 1 tsp thyme

• 1 tsp oregano

• 1 tsp garlic powder

• 30g feta cheese, crumbled (can sub goat cheese as well)

• 1 handful fresh basil

• Olive oil (to cook + drizzle before serving)

• Salt and pepper to taste

• Optional: toasted sourdough slices to serve

DIRECTIONS:

1. Chop bell pepper into small chunks and chiffonade basil. Set aside.

2. Heat a large pan over medium, add olive oil. Sauté bell peppers for ~5 minutes.

3. Add baby spinach to the pan, sautéing for about 1 minute until slightly wilted.

4. Add tomato sauce, thyme, oregano, garlic powder and salt (adjust for taste). Cook for ~3 minutes stirring regularly.

5. Make space in the sauce mixture to crack the eggs into. Next, sprinkle with crumbled feta cheese and cover pan with a lid.

6. Let cook until egg whites are done (a couple minutes), making sure not to overcook (you want the yolks to still be soft).

7. Remove pan from heat and sprinkle with fresh basil, cracked pepper and a drizzle of olive oil. Enjoy hot and serve with a side of freshly toasted sourdough.

Makes 2 servings

Nutrition:

Cals: 324 calories
Protein: 18g
Carbs: 18g
Fat: 21g

*For extra protein, add in some deli meat, bacon or more egg whites.

High Protein PB&J Smoothie (Protein Powder Free)

Looking for a quick and easy breakfast? This PB&J smoothie is protein packed without any added protein powder.

INGREDIENTS:

• 175g (3/4 cup) of 2% greek yogurt

• 1 tbsp peanut butter

• 2 tbsp powdered peanut butter (no sugar added)

• 100g frozen banana (~1/2 medium banana)

• 50g frozen blueberries (or other berry if preferred)

• 1 cup cashew milk (can substitute with milk of choice)

DIRECTIONS:

1. Add all the ingredients into a blender and blend until smooth.

2. If prepping ahead of time is desired, combine all ingredients except greek yogurt and cashew milk into a container ahead of time and store in freezer until ready to blend.

Makes 1 serving

Nutrition:

Cals: 418 calories
Protein: 28g
Carbs: 48g
Fiber: 7g
Fat: 16g

*For lower fat, can substitute water in place of the milk. For higher fat, can substitute a higher fat milk option or more nut butter.

**For higher carb, increase the frozen banana or top with granola when serving.

Pre-workout Apple Pie Oats

Looking for a quick and easy pre-workout meal? This can be made in under 10 minutes and includes both slow (oats) and fast digesting (apple) carb sources to keep you fueled throughout your entire workout.

INGREDIENTS:

• 45g rolled oats

• 80g apple of choice (~1/2 small apple)

• 2 tsp (10g) of butter or coconut oil

• 2 tsp (13g) maple syrup

• 1 tsp cinnamon

DIRECTIONS:

1. Mix the oats with water or milk just until covered and microwave on high for 1 minute

2. Stir the oats and microwave on high for another 45 seconds

3. When done microwaving, add in the butter/coconut oil and 1/2 tsp cinnamon. Stir well

4. Dice the apple into small pieces and saute on medium for 3-5 minutes until soft

5. Remove the apples from the pan and place them on the oats. Drizzle maple syrup over the top and add any additional toppings

Makes 1 serving.

Nutrition:

Cals: 301 calories
Protein: 5g protein (serve with egg whites or a protein shake to increase this)
Carbs: 47g
Fiber: 6g
Fat: 11g

*Carbs can easily be customized by increasing or decreasing the amount of oats and apple. Top with nuts (pecans or walnuts go well) or hemp seeds for additional fat.

Smoothie Bowl

Ingredients

• 1 scoop protein powder (31g)

• ⅔ cup frozen blueberries (150g)

• ⅓  frozen banana (40g)

• ½ cup frozen zucchini (74g)

• 1 cup spinach (30g)

• 1 tbsp milled flax seeds (6.5g)

• 1 tbsp peanut butter (16g)

• 1 cup unsweetened almond milk (240g)

• 2 tbsp granola (15g)

Directions

1. Blend protein powder, fruits and vegetables, flax seeds, peanut butter, and almond milk in a high-powered blender. You will likely need a tamper to help get it completely blended (add a splash more almond milk if necessary). The final consistency should be like soft serve ice cream!

2. Scoop into a bowl, top with granola, enjoy!

For fewer carbs, add a bit more blueberries and no banana. Coach Katie added a bit of plain Greek yogurt to hers!

Nutrition Facts

Calories 482

Fat 18

Carbs 52

Fibre 11

Protein 34

Low-Carb Tahini Granola Parfait (Grain Free)

Ingredients

• 3 cups mixed raw nuts, such as pistachios, pecans, walnuts, and/or almonds

• ¾ cup unsweetened coconut flakes

• ¼ cup pure maple syrup

• ¼ cup tahini

• 2 Tbsp. extra-virgin olive oil

• 1¼ tsp. kosher salt

• ½ tsp. ground cardamom or cinnamon

Directions

1. Preheat oven to 300° / 175°

2. Line a baking sheet with parchment paper.

3. Toss coconut and nuts in a large bowl.

4. Whisk maple syrup, tahini, oil, salt, and cardamom in a medium bowl until combined, then pour over nut mixture and toss with a spatula until evenly coated. Scrape onto the prepared sheet.

5. Bake granola, tossing and rotating sheet from front to back every 10–15 minutes, until golden brown, around 30–35 minutes total.

6. Let cool on the baking sheet for about 20 minutes. The granola will crisp as it cools. Break into pieces before serving. Store it in an airtight container for up to 2 weeks.

Makes 8 servings.

Serve one serving with 200g plain Greek yogurt and 1/4 cup berries of choice!

Macros (with yogurt and berries):

Calories: 365
Fat: 20g
Carb: 23g
Fibre: 4g
Protein: 24g

Vegan Pumpkin Blueberry Muffins (Dairy Free, Egg Free, Nut Free)⁠

Ingredients⁠

• 115g pumpkin puree⁠

• 250 ml unsweetened coconut milk⁠

• 60g coconut oil⁠

• 60g brown sugar⁠

• 2 tbsp lemon juice⁠

• 1 tsp vanilla extract⁠

• 290g whole wheat flour (sub almond or coconut for wheat free/gluten free)⁠

• 2 tsp baking powder⁠

• ½ tsp salt⁠

• 3 tsp cinnamon⁠

• 60g / ½ cup blueberries, fresh or frozen or sub cranberries⁠

Directions

1. Preheat oven to oven to 175 degrees C / 350 degrees F⁠

2. Combine pumpkin puree, coconut milk, melted coconut oil, brown sugar, lemon juice and vanilla.⁠

3. In a separate bowl mix flour, baking powder, salt and cinnamon.⁠

4. Mix dry ingredients into wet, taking care not to over mix. Add berries once no dry parts remain.⁠

5. Scoop into a muffin tray and bake for 25 minutes or until toothpick comes out clean. Transfer to cooling rack and enjoy.⁠

⁠

Nutrition info per muffin:⁠

Cals: 167 ⁠

Protein: 3g⁠

Carbs: 25g ⁠

Fiber: 1.5g⁠

Fat: 7g ⁠

Protein Waffles

These protein waffles can also be made into pancakes!

Ingredients

• 45g oats

• 125g cottage cheese, 2% fat

• 125g egg whites

• ½ cup berries

• 1 tbsp nut butter

Directions

For waffles

1. In a blender, blend the oats, cottage cheese and egg whites together

2. Heat waffle maker and spray with olive oil

3. Pout the batter and let cook! Makes 2 waffles.

4. Serve with berries and nut butter on top.

For pancakes:

1. In a blender, blend the oats, cottage cheese and egg whites together

2. Heat a pan on medium high and spray with olive oil

3. Pour the batter on the heated pan and cook until you see bubbles in the centre

4. Flip and cook through.

5. Repeat until the batter is finished.

6. Serve with berries and nut butter on top.

Nutrition (recipe makes 1 serving):

Calories: 475

Fat: 14g

Carbohydrates: 54g

Fibre: 8g

Protein: 35g

Homemade Bircher Muesli

Ingredients

• 3 tablespoons rolled oats

• 1 tablespoon pumpkin seeds

• 1 tablespoon sunflower seeds

• 1 tablespoon unsweetened coconut

• 1 teaspoon flax seeds

• 1 teaspoon chia seeds

• tiny pinch of sea salt

• 2 tablespoons plain yogurt (vegan or Greek dairy)

• ¼ cup frozen berries

• ½ cup milk (we like unsweetened almond milk)

• maple syrup or other sweetener, to taste

• fresh berries (blackberries mashed with a spoon are delish!), more shredded coconut etc, for topping.

Directions

Combine all ingredients (except the sweetener) in a jar or container with a lid. Stir to combine and leave in the fridge overnight. In the morning, add a splash of almond milk if it’s too thick and top with sweetener and toppings of choice.

Makes 1 serving (sweetener not included in macro breakdown)

Macros:

Calories 232

Fat 13

Carbs 23

Fibre 7

Protein 8

Grain-Free Tahini Granola

Ingredients

• 3 cups mixed raw nuts, such as pistachios, pecans, walnuts, and/or almonds

• ¾ cup unsweetened coconut flakes

• ¼ cup pure maple syrup

• ¼ cup tahini

• 2 Tbsp. extra-virgin olive oil

• 1¼ tsp. kosher salt

• ½ tsp. ground cardamom or cinnamon

Directions

Preheat oven to 300°. Line a baking sheet with parchment paper. Toss coconut and nuts in a large bowl. Whisk maple syrup, tahini, oil, salt, and cardamom in a medium bowl until combined, then pour over nut mixture and toss with a spatula until evenly coated. Scrape onto the prepared sheet.

Bake granola, tossing and rotating sheet from front to back every 10–15 minutes, until golden brown, around 30–35 minutes total.

Let cool on the baking sheet for about 20 minutes. The granola will crisp as it cools. Break into pieces before serving. Store it in an airtight container for up to 2 weeks. Makes 8 servings.

Serve with yogurt, milk (or nut milk), on ice cream, over some warm applesauce, etc.

Macros:

Calories: 227

Fat: 20g

Carb: 11g

Fibre: 3g

Protein: 4g

Savoury Oats

Ingredients

• 1/4 cup old-fashioned oats

• 2 fried eggs (fried in 1/4 tablespoon olive oil)

• 1 tablespoon shredded parmesan cheese

• Chopped parsley

• 1/4 cup sliced snap peas

• 1 tablespoon roasted pepitas

• Salt and pepper

• Aleppo pepper flakes

Cook oats as per package/brand instructions. Fry eggs in olive oil, seasoning with salt, pepper, and the Aleppo pepper flakes (red pepper flakes work too!). When the oats are ready, stir in the parmesan cheese. Top the oats with the eggs (I like the yolks runny), snap peas, parsley, extra pepper flakes if you’d like, and pepitas!

Macros: Calories: 347

Fat: 23 g

Carbohydrates: 14 g

Fibre: 3 g

Protein: 20 g

Avocado Toast with Fried Eggs

Ingredients

• 2 slices whole wheat toast

• ½ avocado

• 2 large eggs (fried in 1 teaspoon olive oil)

• S+P

• Chili Flakes

• Optional: Chopped parsley or cilantro, sliced green onions, green hot sauce

Directions

In a bowl, mash the avocado with some chili flakes, salt, and pepper. Fry up the eggs to your liking. Pop the bread in the toaster and when it’s ready, spread the mashed avocado on top and place an egg on each slice. Top with more chili flakes and chopped parsley or cilantro. We also love some green hot sauce drizzled on top!

Macros: Calories: 465, Fat: 30 g, Carbs: 31 g, Fibre: 10 g, Protein: 21

Chocolate Oat Smoothie

Ingredients

• 1 cup milk of choice (we used unsweetened almond)

• ⅛ cup rolled oats

• 1 tablespoon peanut butter (or other nut/seed butter)

• 1 tablespoons unsweetened cocoa powder

• 1 teaspoon milled/ground flax seeds

• ¼ teaspoon vanilla extract

• 1 medium banana, frozen

• 1 scoop whey protein powder (or protein powder of choice)

• pinch of sea salt

• pinch of cinnamon

• handful of ice

Directions

Blend all ingredients until smooth. Top with hemp seeds, chopped walnuts, or some granola! Or just serve as-is.

Macros: 430 calories / 31 g protein / 45 g carbs / 18 g fat / 10 g fibre

Flourless Bite-Sized Breakfast Muffins

Ingredients

• 1/2 cup (80 g) whole raw almonds

• 2 3/4 cup (400 g) chopped overripe bananas (about 3 to 4 large)

• 1/2 cup (120 g) natural smooth almond butter*

• 1/4 cup (33 g) arrowroot starch

• 2 tablespoons (20 g) chia seeds

• 2 tablespoons (30 mL) pure maple syrup

• 2 teaspoons baking powder

• 1/2 teaspoon cinnamon

• 1/2 teaspoon apple cider vinegar

• 1/4 teaspoon baking soda

• 1/4 teaspoon fine sea salt

Directions

Preheat the oven to 350°F (180°C) and set aside two silicone 12 mini muffin pans or one silicone 24 mini muffin pan. There’s no need to grease silicone pans, but if you’re using metal muffin pans, line them with mini paper liners. This recipe makes enough for more than 24 mini muffins, so line an additional 2 to 3 small ramekins with standard-sized paper liners to use up the remaining batter.

Add the almonds to the food processor and process to a fine crumb. Be careful not to overprocess the almonds into butter.

Add the chopped banana to the ground almonds along with the almond butter, arrowroot starch, chia seeds, maple syrup, baking powder, cinnamon, apple cider vinegar, baking soda, and salt. Process until smooth.

Portion the batter into the muffin pans, filling each until about three-quarters full. Use the remaining batter to fill the ramekins until about two-thirds full.

Bake the mini muffins for about 18 to 22 minutes (I bake for 20 minutes), allowing an additional 6 to 9 minutes for the ramekins to bake through. To test doneness, gently touch the top of one muffin. When ready, they will spring back very slowly. Finished muffins should also have visibly golden edges.

Cool the muffins in the pans/ramekins for 30 minutes before attempting to remove.

Carefully slide a knife around each muffin and gently pop it out of the silicone pan. (If using paper liners, the muffins must be cooled completely before removing, or the liners will stick to the muffins when peeled.)

Leftovers can be stored in the fridge in an airtight container for 3 to 4 days, or in the freezer for up to 1 month.

Macros: 60 calories / 2 g protein / 7 g carbs / 4 g fat / 1 g fibre

Vegan Protein Pancakes

After a bit of experimentation (with the help of MTMM OG @laurashealthyhacks) we think we've nailed this egg-free and dairy-free rendition of an MTMM staple. ⁣

Ingredients

• 1 flax egg (1 tbsp ground flax with 2 tbsp water)

• 1/2 cup coconut yogurt

• 1/2 cup oats

• 1/2 scoop vegan protein powder

• 1/4 cup almond milk

• 1 tsp baking powder

Directions

Make 1 flax egg, let sit for 5 mins.

Blend the flax egg with the coconut yogurt, oats, vegan protein powder, almond milk and baking powder.⁣

Heat a non-stick pan on med-high and spray with olive oil. Once heated, pour your batter onto the pan and reduce the heat to medium/medium-low and let cook until you start to see bubbles before flipping.⁣⁣

Top with berries, butter, nut butter - whatever your heart desires!⁣

Macros per recipe: 368 calories, 25g protein, 40g carbs and 13g fat

Chia Seed Pudding (High Protein & Plant Based)

Looking for an easy, plant-based breakfast idea? Try this protein packed chia seed pudding!

Ingredients

• 2 tbsp chia seeds

• 1 cup unsweetened almond milk

• 1/2 scoop plant based protein powder

• 1 tbsp hemp hearts

• 50g berries

Directions

1. Mix the chia seeds, almond milk and protein powder together in a mason jar and leave in the fridge overnight

2. Top with hemp hearts and berries

Macronutrient information per serve: 398 calories / 25g protein / 24g carbs / 19g fat