Coconut Cranberry Balls

With over 200 cals per serve and 17g of fat, these coconut cranberry balls are a great option for those who have higher profiles and struggle to get in your fats!


  • 1 1/2 cups unsweetened shredded coconut

  • 2 tbsp cashew butter

  • 1/2 cup macadamias, crushed

  • 2 tbsp honey or maple syrup

  • ½ tsp vanilla extract

  • 1/3 cup pistachios, shelled

  • 1/3 cup dried cranberries


  1. Combine the coconut, cashew butter, macadamias, honey and vanilla into a food processor and pulse until smooth

  2. Rough chop the pistachios and cranberries and mix through

  3. Optional: roll balls in additional shredded coconut

  4. Roll into 12 balls and refrigerate for at least 2 hours

Macronutrient information per ball: 212 calories / 3g protein / 13g carbohydrates / 17g fat

Homemade Trail Mix

Homemade Trail Mix

Feelin’ snacky?

MTMM recommends reaching for something high in healthy fats that will leave you feeling full and satisfied. Ideally, something that you’ve prepared yourself so that you can be fully in control of the caloric content as well as the ingredients used.

Commercial trail mix may seem like it’s just nuts, dried fruit and a few M&M’s. However in reality the nuts and/or seeds are often roasted in oils and the ratio of dried fruit and chocolates to the good-fat-filled nuts is a bit higher than it needs to be.

Counter this by preparing your own with raw or self-roasted nuts and seeds, a small amount of dried fruit or goji berries and a some pieces of dark chocolate.

Apricot & Lemon Lightning Balls

Apricot & Lemon Lightning Balls

With many of our community members competing in the CanWest games and other various competitions, many consults have revolved around immediate pre game time fuel up.

About 2- 3 hours before it’s time to work, ingest a slow releasing carbohydrate such as a yam, sweet potato or serve of brown rice. Follow this up 45-60 minutes prior to activity with a fast releasing carbohydrate such as the recipe below. This is ideal for short, sharp bursts like the CanWest games workouts or a max lift attempt.

Quick and Easy Egg Salad (great high protein snack!)

Quick and Easy Egg Salad (great high protein snack!)

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.

Avocado Toast: high-protein snack (2 variations)

Avocado Toast: high-protein snack  (2 variations)

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.

Almond Butter Protein Balls

Almond Butter Protein Balls

Craving something sweet? At MTMM, we understand the effects sugar can have not only on our physical health, but our mental health as well. One of the many strategies MTMM nutritionists might recommend is to try swapping your usual sweet treat for a small amount of high-quality fat: EPA in particular has been shown to improve mood, anxiety, and depression. So next time you’re yearning for the candy jar, consider perhaps one of these almond butter protein balls instead! These little treats are great to have post-workouts or when you're on the go during the day.