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!

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