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