Turmeric Chickpea Scramble (vegan + ready in under 10 minutes)

Looking for a plant based breakfast idea? Try this Turmeric Chickpea Veggie Scramble! Ready in under 10 minutes, this flavourful combo is protein packed perfect for your weekly meal prep.

Ingredients:

• 1/2 cup chickpeas, mashed

• 1/2 cup zucchini, sliced

• 1/2 cup mushrooms, sliced

• 1/2 cup grape tomatoes, halved

• 1 tsp turmeric

• 15g nutritional yeast

• 30g hemp seeds/hearts

• 1 tsp olive oil

• pinch of salt

Directions:

1. Heat the olive oil in a frying pan and add the mushrooms and sea salt, sauté until they begin to soften

2. Add the zucchini and continue to sauté

3. Add the mashed chickpeas, turmeric and nutritional yeast

4. Add the tomatoes at the end and cook until just heated through

5. Plate and top with hemp seeds

Macronutrient information per serve (recipe makes 1 serving): 352 calories / 21g protein / 31g carbohydrates / 16g fat

MTMM McGriddle (quick, easy and protein packed!)

We took two of our favourite recipes - MTMM’s 3- Ingredient Protein Pancakes and Maple Blueberry Breakfast Sausages, put them together and created this masterpiece!

Ingredients

• 45g oats (1/2 cup)

• 125g egg whites (1/2 cup)

• 125g cottage cheese (1/2 cup)

• 200g ground turkey (93% lean)

• 1/4 cup blueberries

• 1/2 tbsp coconut oil

• 1/2 tbsp maple syrup (plus more to drizzle on top if desired)

• Optional spices: tyme, sage, cumin, ginger, cayenne pepper, salt and pepper

Directions

For the pancakes:

1. Add cottage cheese, oats and egg whites to a blender and blend until smooth

2. Heat a frying pan on med-high heat and spray with cooking spray

3. Pour 1/4 of the batter onto the frying pan and let cook for about 5 minutes, or until the sides start to bubble

4. Flip and cook for another 5 minutes or until both sides are browned and the inside is dry

5. Repeat with the rest of the batter to make 4 evenly sized pancakes

For the sausages:

1. Mix the turkey, syrup and spices of choice together with your hands, then fold in the blueberries

2. Heat a pan on high and add the oil

3. Once hot, form 2 equal sized patties of the turkey mixture with your hands and place on the frying pan

4. Reduce heat to med-high and flip after about 5 minutes

5. Continue cooking for 5 minutes or until turkey is cooked through

Assemble 2 MTMM McGriddles and drizzle with additional maple syrup, if desired!

Macronutrient information per MTMM McGriddle: 408 calories / 40g protein / 26g carbohydrates / 16g fat

3 Ingredient Maple Blueberry Breakfast Sausage

Getting tired of the same old breakfast?

Ready in under 10 minutes, these sweet and savoury breakfast sausages are a great high protein, low carb alternative to your usual oatmeal, eggs or MTMM 3-ingredient pancakes.

Ingredients:

• 1 package (454g) ground turkey (93% lean)

• 1 tbsp maple syrup

• 1/3 cup blueberries (fresh or frozen)

• Optional spices: 1/2 tsp dried thyme, 1 tbsp fresh chopped sage, 1/2 tsp ground cumin, ½ tsp ground ginger, 1/4 tsp allspice, ¼ tsp cayenne pepper, 3/4 tsp salt, freshly ground black pepper

• 2 tsp olive oil (for cooking)

Directions

1. Mix the turkey, syrup and spices of choice together with your hands, then fold in the blueberries

2. Heat a pan on high and add the oil

3. Once hot, form 2-in patties of the turkey mixture with your hands and place on the frying pan

4. Reduce heat to med-high and flip after about 5 minutes

5. Continue cooking for 5 minutes or until turkey is cooked through

*Recipe makes 3 servings of approximately 2 patties each

Macronutrient Information per serving: 289 calories / 34g protein / 9g carbohydrates / 13g fat

Pre-Workout Oatmeal Cookie

Whether you’re fuelling up for your regular workout, have just weighed in and are getting ready to hit the platform or just looking for a sweet treat, this recipe can be catered to your needs*!

Ingredients:

• 45g rolled oats

• 50g banana

• 1/2 tbsp maple syrup

• 1/2 tsp vanilla

• 1/2 tsp cinnamon

Directions:

1. Mash the banana in a bowl

2. Mix all of the ingredients in with the mashed banana

3. Spread as thinly as possible onto a baking sheet and bake at 350 for 15 minutes, until golden brown

4. For best results, let the cookie partially cool and bake a second time of 15 minutes (this makes them crispier as the banana can make them abut chewy)

Macronutrients per serve (makes 1 serve): 257 calories / 6g protein / 52g carbohydrates / 3g fat

*Double up on the serving size for a larger pre-workout or pre-competition meal

Protein Smoothie Bowl

Smoothie bowls are exactly what they sound like, but better! You can create pretty much any combination of flavors with ingredients that suit your macronutrient profile, topping it with your favorite fruits and other crunchy things like cereals and nuts. This makes it much more satisfying than a regular smoothie because you can't down it 10 seconds.

Ingredients:

For the bowl:

• 1 scoop vanilla protein

• 1 cup of almond milk

• 50g banana

• 100g peeled and frozen zucchini

• 1 handful spinach

• 1 tbsp spirulina

To top it off:

• 25g granola

• 50g blueberries

• 50g strawberries

• 50g banana

• 1 tbsp chia seeds

• 2 tbsp shredded coconut

• Mint leaves

Directions:

1. Blend the bowl ingredients in a blender

2. Add toppings

3. Enjoy!

Macronutrients per serving (makes 1 serving): Calories: 465 / Protein: 36g / Carbs: 51g / Fat: 13g

Veggie Breakfast Bowl

Struggling to get in your veggies throughout the course of the day? Might be time to start thinking about adding some to your breakfast meal! This recipe offers a delicious way to do so, full with tons of micronutrients (as you can see by the vibrant colours!) and fiber.

The ingredients for this bowl can be prepped ahead of time so that you can easily throw it all together for those on-the-go mornings!

Ingredients:

• 1/2 cup cooked quinoa

• 2 cups kale

• 1 boiled egg (or more for more protein and healthy fat!)

• 1/2 cup canned beets, pre-sliced (to save yourself the mess)

• 50g avocado (about half of a medium sized fruit)

• Hot sauce (optional, but recommended)

Directions:

1. Pre make the quinoa: add quinoa and broth to a pot in a 1:2 ratio and bring to a boil. Let simmer for 15-20 minutes with the lid on

2. Boil the eggs:

3. Char the kale: cook the kale on a frying pan on medium heat for about 5 minutes, or until it starts to get a little crispy (this can also be done in the oven or air fryer)

4. Assemble: start with the kale, then add your quinoa and egg and re-heat if you’re using pre-made ingredients. Then add the beets, avocado and hot sauce and devour!

Macronutrient Information: Cals: 312 / Protein: 14g / Carbs: 30g / Fat: 15g

Protein Packed Overnight Oatmeal

Looking for a quick and easy breakfast that you can meal prep and bring with you on the go? MTMM has got you covered with this simple, protein packed version of overnight oats!

Typically, overnight oats are made by mixing oats and water/milk in a mason jar and leaving them to thicken overnight. In this version, we microwave the oats prior to leaving them in the fridge for a thicker, more filling final product.

The great thing about overnight oats is that they are extremely versatile. The base usually consists of oats and chia seeds, then we’ve added in egg whites to give it a bit of a protein boost, plus they add lots of volume to whatever you’re having. Greek yogurt adds even more protein, along with a creamy texture. Finishing it off with some berries and peanut butter for added flavour, carbohydrates and fats.

Some other items that you could play around with when making your own overnight oats could be pumpkin, banana, cocoa powder, honey, maple syrup, nuts and seeds, protein powder - you name it! You can create the perfect breakfast for your macronutrient profile and nutritional needs.

Not sure what would be best for you? We’d be happy to have a chat about your individual nutritional needs - just click here to get started!

Ingredients

• 1/2 cup (50g) oats

• 2 tbsp (30g) chia seeds

• 1/4 cup (60g) egg whites

• 1/4 cup berries

• 100g greek yogurt

• 1 tbsp (15g) nut butter

• Cinnamon

• Optional: sweetener of choice (honey, maple syrup, protein powder etc.)

Directions

1. Add oats, chia seeds and cinnamon to a mason jar and fill with 1 cup water, microwave for 1 minute, then stir.

2. Add egg whites and microwave for 45 more seconds.

3. Stir in greek yogurt, berries, peanut butter and a sweetener of choice if you choose to add.

4. Can eat fresh, or keep in the fridge overnight for a thicker final product!

Macros per serving: Cals: 530/ Protein: 32g/ Carbs: 52g/ Fat: 22g

3 Ingredient Protein Pancakes

These protein pancakes are almost too easy to make. You can meal prep a large batch to keep in the freezer and reheat in the toaster for those quick mornings, or even bring with you on the go with a side container of maple syrup to dip in! The macros for this recipe leave lots of wiggle room for some creativity with the toppings!

Ingredients

• 1/2 cup (125g) cottage cheese (or sub greek yogurt for more crepe-like pancakes)

• 1/2 cup (45g) oats

• 1/2 cup (125g) egg whites (or 2 full eggs)

• Cooking spray

Directions

1. Add cottage cheese, oats and egg whites to a blender and blend until smooth

2. Heat a frying pan on med-high heat and spray with cooking spray

3. Pour batter onto frying pan and let cook for about 5 minutes, or until the sides start to bubble

4. Flip and cook for another 5 minutes or until both sides are browned and the inside is dry

Macros per serving (made with egg whites): Cals: 334 / Protein: 35g/ Carbs: 32g/ Fat: 7g

The great thing about pancakes is you can adjust the macros to suit your individual nutritional needs with the toppings you choose. Add some extra fats with melted nut butter, extra carbohydrates with maple syrup and/or fruit, or some greek yogurt for added protein!

Not sure what your personal nutritional needs are? Visit our How To Start page and message us for a complimentary one-on–one assessment with an MTMM nutritionist!

Looking for some more simple, creative and nourishing recipes? Download our Free Recipe Book here!

Breakfast Egg Cups

Breakfast Egg Cups

These breakfast egg cups are great for when you're trying to impress guests this holiday season, or for when you want a delicious protein packed breakfast on the go! They freeze well, are easy to make in bulk and only require 3 ingredients.  

They can be served on toast and with a side of fruit, or just as they are for a no carb option.

INGREDIENTS

6 Turkey slices

6 Eggs

60g Cheese (shredded, goats or feta)

Green onion (optional)

INSTRUCTIONS:

1. Preheat oven to 350

2. Spray a muffin tin with cooking spray and line each mould with a slice of turkey. 

3. Put 1 tbsp (10g) of cheese in each cup

4. Crack 1 egg on top of the cheese in each cup. 

5. Sprinkle with green onion, salt and pepper to taste.

6. Bake for approximately 25 minutes

Macros per serving (2 cups): Cals: 266 / Protein: 30g/ Carbs: 0g/ Fat: 15g

The MTMM Bulletproof Shake

Craving an iced-coffee but without the garbage? Need a little look-forward-to afternoon snack?

Look no further, MTMM has got you covered. We've got two versions of this shake to keep you satiated and satisfied - a lower or higher cal option to suit your particular macro needs on any given day.

Get Prepped

Brew a cup of strong coffee of your choosing, and pour into an ice-cube tray to freeze 

Blend a can of full fat coconut cream, pour into a mason jar, and pop it in the fridge  - this will create a beautiful cloud-like consistency instead of separated and thin as it comes out of the can

High Cal Version

In a blender, mix all of the following ingredients:

• 60 ml unsweetened almond milk

• 60 ml blended full fat coconut cream

• 15g MCT oil 

• 15g almond butter

• 50g banana

• 14g dates

• 1 scoop protein powder (we love Canadian Protein)

• 1 scoop collagen peptides, optional (we love Vital Protein)

• 7 frozen coffee cubes

the goods: 520 cal / 32g protein / 25g carbs / 34g fat

Low Cal Version

In a blender, mix all of the following ingredients:

• 60 ml unsweetened almond milk

• 60 ml blended full fat coconut cream

• 15g MCT oil (or if you willing to eschew the 'bulletproof' title, almond butter - YUM)

• 1 scoop protein powder (we love Canadian Protein)

• 1 scoop collagen peptides, optional (we love Vital Protein)

• 7 frozen coffee cubes

the goods: 338 cal / 32g protein / 8g carbs / 21g fat

Applewood Bacon Egg Muffins

Stay on top of your nutrition in the midst of leading a busy life. Great for a quick high protein on-the- go snack!

(Makes 12)

Ingredients:

• 6 eggs

• 8 (1 cup) egg whites

• 115 grams yam – diced

• 40 grams (1/2 cup) red onion - diced

• 110 grams red pepper – diced

• 3 stalks green onions

• 4 slices applewood smoked bacon (armour) or 155 grams turkey cranberry sausage (Whole Foods)

Directions:

1. Preheat oven to 350 degrees

2. Crack Eggs and mix well with egg whites

3. Mix in all chopped ingredients

4. Pour into muffin tin

5. Bake for 20-25 minutes or until cooked through

Per serve: Calories: 85 // Carbs: 3.5 g // Protein: 8 g // Fat: 4 g

Pumpkin Protein Pancakes

Makes 28-32

In a bowl combine:

• 1.5 c. pure canned pumpkin (found with baking supplies in any grocery store)

• 8 eggs

• 1 1/4 c. egg whites

• 1/4 c. pure maple syrup

• 5 tsp. vanilla extract

Then mix in:

• 4 tsp. pumpkin pie spice

• 4 tsp cinnamon

• 1 tsp. baking soda

• 1 tsp. salt

• 8 scoops protein powder**

**Depending on your protein powder this may mix a bit chunky...its fine.

Usually the batter overall is runnier than you will expect.

Use 2 tbsp. coconut oil in divided batches to cook the protein pancakes on a skillet or pan. Use a 1/4 c. measuring cup to scoop out consistent amounts

Yields 28-32. Freezes well.

Input the recipe using your specific ingredients to myfitnesspal, but mine works out to 32 servings - 70 cal each, 2.2 g fat, 4.1 g carbs, 8.9 g of protein. I usually toast mine in a toaster and then use liberte individual 5% vanilla bean greek yogurt packs to top them, almost like icing! So yummy! -Kat