There’s no better way to kick that sweet tooth that tends to kick in after dinner than with a snack loaded with protein, healthy fats and antioxidants! Go to bed feeling full and satisfied with this dessert hack that won’t break your macronutrient profile. (Or, have it as a snack throughout the day to keep you going strong!)
This version of egg salad makes for a great afternoon snack that is high in protein, healthy fats and the carbs can be adjusted based on your individual needs. This recipe is also easy to pack with you on-the-go as you can keep the bread (or carb alternative such as a rice cake) separate until it’s time to devour.
Love pasta but can't afford the carbs and calories? Sub them out with this delicious alternative. Spaghetti squash pairs perfectly with tomato sauce and ground beef (or meat of choice) to create a great meal to enjoy with the family, throughout the week as part of your routine meal prep or if you’re having a special guest over!
One of the most commonly sought-after recipe ideas seems to be for high protein snacks, that are also quick to make and don’t require a ton of ingredients. Well, look no further as we have put together not only one, but two ideas for a high protein snack that will keep you full and satiated until your next meal.
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!
Homemade vegan meatballs made from chickpeas, flax, breadcrumbs and your favourite seasonings! Even meat lovers will love these. These are oil-free and very low fat, and easy on the digestive system.
They are fairly easy to make, and don't require any fancy ingredients or equipment either - just a regular blender, baking sheet, and three simple ingredients.
The most time consuming part of the preparation for this meal is peeling the skin off of the chickpeas. This makes the finished product smoother and easier to digest. If you’re starting with canned chickpeas, after you drain and rinse them you can pop them out of their skins one-by-one. It’s tedious, but not difficult, taking about 10 minutes for a 15oz can.
15 oz can chickpeas
2 tablespoons ground flax seed
6 tablespoons water
1/2 cup breadcrumbs
1/2 tablespoon garlic powder
2 teaspoons onion powder
1/2 teaspoon salt or to taste
1/4 teaspoon black pepper
Italian seasoning, or other
Prepare your flax seed "egg" - mix 2 tablespoons of ground flax seed with 6 tablespoons of water. Let sit for 10-15 minutes.
Drain the chickpeas & pinch the skin off as many as you have the patience for. Blend chickpeas in a blender until broken down.
Mix together the chickpeas and flax seed eggs.
Mix in the remaining ingredients. Add more breadcrumbs if the mixture is too sticky. You want a consistency that will be easy to roll into balls without sticking to your hands or cracking.
Form the chickpea mixture into meatballs and place onto a greased or parchment-lined baking dish.
In a 450 degree oven, bake the chickpea meatballs for 20-25 minutes, turning over halfway through. They will be golden and crispy on the outside when done!
Assembling the salad:
Add shredded kale to a bowl and pour 1tsp olive oil on your hands and massage the kale until soft
Add shredded carrots, cucumber, berries and any other fixings you like
Mix together equal parts tahini, syrup/honey/agave, honey mustard, lemon juice and apple cider vinegar to drizzle on top.
Lean Turkey Burgers
1lb Extra Lean Ground Turkey
1/4 cup breadcrumbs
Spices: garlic salt, italian seasoning and/or cumin to taste
Combine all ingredients in a bowl with your hands
Heat a frying pan on medium-high heat and spray with cooking spray
Brown one side of the burger and flip after 2 minutes, reducing heat to medium
Cover and cook for approximately 10 minutes
Serve with goats cheese, lettuce and tomato, or your favourite burger toppings!
#MTMM Approved Alfredo
This recipe takes a lighter spin on your favourite alfredo sauce, and can be personalized to any preference or macronutrient profile.
4 ounces whole wheat pasta (can substitute zucchini noodles or spaghetti squash for a lower carb option)
2 cups frozen or fresh broccoli
1 pound medium shrimp, peeled and deveined (can substitute for chicken breast or tofu)
1 tablespoon olive oil
1 tablespoon butter
5 cloves garlic crushed or minced
Salt and pepper to taste
1 tablespoon almond flour (any kind works)
1 cup skim milk
1 tbsp cream cheese
1/4 cup freshly grated Parmesan cheese
Cook pasta al dente according to package directions, in generously salted water. Add the broccoli just 1 minute before the pasta is finished cooking. Drain and set aside.
While the pasta is cooking, heat a large heavy-duty pan to high heat. Add the olive oil, shrimp and garlic. Season with salt and pepper. Cook the shrimp on the highest heat level for 2-3 minutes or until pink. Remove shrimp from pan.
To the same pan, melt butter and whisk in flour until lightly browned, about 1 minute. Gradually whisk in milk and cook, whisking constantly, until slightly thickened, about 1-2 minutes.
Stir in cream cheese and parmesan and whisk until the cream cheese is fully mixed in and lump free. Taste and season with salt and pepper as needed.
Return the shrimp, drained pasta and broccoli to pan. Gently toss until everything is fully coated in the sauce.
This recipe makes 2 very generous servings each with approximately:
*Macro calculations based off of the original recipe, not the suggested substitutions
Easy Meal Prep in Under 30 Minutes
Meal prepping can be quite a daunting task sometimes, so next time you’re feeling overwhelmed but want to get back on track, try this quick and easy meal prep combo and set yourself up for success.
Oven Roasted Sweet Potato and Broccoli
Set your oven to 425 and spray a large baking sheet with cooking spray. Cover half of your pan with cubed sweet potato or yam, and the other half with broccoli florets. Sprinkle with garlic powder, salt and pepper to taste. Bake for 25-30 minutes or until tender.
In a large pot, add quinoa and chicken broth (instead of water for extra flavour). Use twice the amount of broth as you have quinoa (i.e. if you have 1 cup of quinoa, use 2 cups of broth). Bring to a boil and then cover and let simmer for 20 minutes.
Pan Fried Chicken and Veg
Heat a large pan on medium-high heat and spray with cooking spray. Add cubed chicken breast and cook until the outside is no longer pink. Add your veg of choice, such as zucchini, and cook for an additional 5 minutes, or until soft. Season with garlic powder, salt and pepper or a seasoning salt.
Add ground beef to a large pan on medium heat, season with garlic powder and salt and cook until browned. Drain the excess fat. Super simple!
Mix and match, adjust the portion sizes based on your individual needs and feel energized throughout the week! Keep fresh avocados, spinach, nuts and sauces (teriyaki and soy sauce are MTMM’s go-tos!) to add your missing nutrients and flavour.
Not sure what your individual needs are? Talk to one of our coaches who can help guide you through the process and give you specific targets for your body’s unique needs to reach your goals. Visit our How To Start page and message us for a complimentary one-on–one assessment with an MTMM nutritionist!
Macro Friendly Holiday Feast
1 roasted chicken
For the roasted brussel sprouts and yams:
400g brussel sprouts
4 tbsp olive oil (divided)
1 tbsp balsamic vinegar
3 tbsp maple syrup
Salt and pepper
For the cauliflower mash:
Splash of almond milk
30g cream cheese
50g greek yogurt
Salt and pepper
For the gravy:
1 tbsp olive oil
1 tbsp rosemary
1/3 cup chicken broth
1 tbsp soy sauce
30g miso paste
30g almond flour (or all purpose)
Salt and pepper
Roast your chicken
For the brussel sprouts and yams:
Place chopped brussel sprouts and yams in a baking dish and drizzle with 1 tbsp olive oil
Bake at 350 for 30 minutes
In a bowl, combine remaining 2 tbsp olive oil, 1 tbsp balsamic vinegar, 3 tbsp maple syrup and pecans
Mix with the brussel sprouts and yams and put back in the oven for 10-15 minutes
Makes 10 servings, each with 3g protein, 30g carbohydrates and 10g fat
For the cauliflower mash:
Add greek yogurt, cream cheese, almond milk, garlic, salt and pepper to the cauliflower and blend with any kind of blender you have. Be patient!
Makes 10 servings each with 3g protein, 4g carbohydrates and less than 1g fat
For the gravy:
Sautee onions and mushrooms in olive oil and add rosemary
Once softened, add chicken broth, soy sauce and miso paste and mix well
Add almond flour, mix well and bring to a simmer
Remove heat and blend with any kind of blender. Salt and pepper to taste
Makes 10 servings, each with 1g protein, 2g carbohydrates and 2g fat
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.
6 Turkey slices
60g Cheese (shredded, goats or feta)
Green onion (optional)
Preheat oven to 350
Spray a muffin tin with cooking spray and line each mould with a slice of turkey.
Put 1 tbsp (10g) of cheese in each cup
Crack 1 egg on top of the cheese in each cup.
Sprinkle with green onion, salt and pepper to taste.
Bake for approximately 25 minutes
Broccoli Tofu Pie
90g butter (6 tbsp)
3/4 cup onion
1 cup chicken broth
1 pkg (425g) medium-firm tofu, mashed
1/4 cup sesame seeds
1/2 cup sunflower seeds
1 1/2 tbsp miso paste
4 tbsp flour
1/2 cup shredded cheddar cheese
1/2 cup wheat germ
Steam your broccoli
While broccoli is steaming, melt the butter in a large pan and sauté the onion in the butter as it melts, until golden brown
Remove the broccoli from heat once soft and set aside
Toast sesame seeds in a small pot on low heat
Add miso to the onion until it begins to melt
Add flour to the miso and onion until it dissolves and thickens the mixture
Add the chicken stock and let simmer
Add mashed tofu, sunflower seeds, shredded cheese and toasted sesame seeds, decreasing the heat as you mix everything together
Add all of the broccoli and gently fold it in and mix through
Remove from heat and add everything to a casserole dish
Sprinkle the wheat germ on top
Bake at 350 for approximately 30 minutes
MACROS PER SERVING (Makes 6 servings):
19g Protein // 21g Carbohydrates // 27g Fat
Zucchini Boat Bolognese
4 medium zucchinis
1 large onion (250g), diced
2 cloves garlic
2 tbsp olive oil
800g ground beef (80% lean)
2 cups tomato sauce
4 diced mushrooms
120g goats cheese
Slice your zucchinis in halve length wise and scoop out the insides with a spoon, leaving about 1/4 inch of the zucchini (save the insides for the sauce)
Place the zucchinis in a baking dish drizzled with olive oil. Sprinkle the zucchinis with salt and put them in the oven at 350 for about 10 minutes or until they’re dry
Sauté your onion, garlic and zucchini in a large pan over medium heat with olive oil, until the onion is softened
Once soft and beginning to brown, push the veg over to the side and re position the pan so that the empty side is over the heat
Add your ground beef to the empty part of the pan and cook until it begins to brown
Turn the heat down to med-low and mix in the veg
Once meat is browned, turn head down and mix in the veg
Check on your zucchinis - they should be dry and soft to the touch before you remove them from the oven
Add 2 cups of tomato sauce to the beef and veg pan, then let that simmer for about 10-15 minutes, stirring frequently
Fill your zucchini boats with the bolognese sauce with a spoon
Top each boat with 15g goats cheese
Bake in the oven at 350 for 10-15 minutes or until goats cheese is melted
Macronutrients per boat (makes 8 total): 20g P // 8g C // 25g F
Sometimes, you just need a good carbonara.
We are traditionalists when it comes to food. We very much try to recreate the best recipes and amend them where necessary to make them toe the line of comfort with compliance.
So for all of you that believe the carbonara to be a 'cream' based source - prepare to have your mind (and tastebuds!) blown!
1) Bring a pot of water to the boil – general guidelines are a 6L pot for 500g (raw weight) pasta.
2) Take your allocation of choice of pasta (we’ve used Penne) and add to the boiling water. About 7mins is usually enough for ‘al-dente’. Stir occasionally to avoid pasta sticking to the bottom of the pot.
3) In a pan add ½ tbsp. olive oil, 2 rashers of bacon, 150g (cooked) chicken, 100g button mushrooms. Keep the heat high and keep moving the ingredients around until bacons crisps.
4) In a side bowl, add 15g parmesan cheese to 3 eggs and beat. Season with black pepper, pink salt and chili flakes to taste.
5) Drain the pasta and turn the heat on the pan to low.
6) Add some finely diced garlic to the pan, once you’ve given it a minute or so to cool, and cook for a minute or so until you can smell the garlic aroma.
7) Mix the garlic through the rest of the meat ingredients and turn the heat off.
8) Add in your serve of pasta and mix through, allowing the penne to be ‘coated’ in the oils and fats from the bacon, chicken, mushrooms and garlic.
9) Once the pan has had 1 – 2 mins to cool, pour the egg and cheese mixture over the top and stir thoroughly. If your eggs being to scramble, the pan was still too hot! It should melt the cheese through but give add more shine to the pasta
10) Top with an extra hit of cracked black pepper and green onions.
Calories (will vary on pasta choice and amount)
Carbs: 67 (we used 100g raw penne)