Pina Colada Popsicles

Ingredients

• 1 cup chopped fresh pineapple (make sure it’s ripe!)

• 1 14-ounce can coconut cream (or sub full-fat coconut milk)

• 3 Tbsp organic cane sugar (or sub maple syrup or agave nectar)

Directions

Blend all ingredients until creamy. Pour into popsicle molds, freeze overnight, and enjoy! Makes 8 popsicles.

Macros: Calories: 132, Carbohydrates: 10 g, Protein: 1 g, Fat: 10 g

Chocolate Chip Oat Cookies

Ingredients

• Flax eggs (2 tbsp ground flax seed and 5 tbsp water)

• 3/4 cup oat flour (90g)

• 1 cup oats (90g)

• 2 tbsp ground flax

• 1/2 tsp salt

• 1/2 tsp baking soda

• 8 tbsp softened butter (120g)

• 6 tbsp white sugar (75g)

• 6 tbsp brown sugar (75g)

• 1/2 tsp vanilla extract

• 150g chocolate chips

In a small bowl, make flax egg and let sit for 5 minutes.⁣ ⁣Preheat oven to 350 degrees Fahrenheit.

In a large bowl, mix together oat flour, oats, ground flax, salt and baking soda.

In a separate bowl, beat/cream your flax eggs into softened butter, white sugar, brown sugar, and vanilla extract. ⁣

Combine the dry and wet ingredients, and fold in chocolate chips. ⁣

Line two baking sheets (or do half at a time) with parchment paper and make 24 cookies with the batter.⁣⁣

Bake at 350 for 10-12 minutes, until golden brown.

⁣

Macros per cookie: 132 calories, 2g protein, 16g carbs (2g fibre), 7g fat

Chickpea Tahini Brownies

Ingredients

• 250g chickpeas (canned or pre-cooked)

• 120g coconut sugar

• 30g cocoa powder

• 60g tahini

• 1 egg

• 1/2 tsp vanilla

• 1 tsp baking soda

• 1 tbsp apple cider vinegar

• additional 30g tahini

Directions

Drain and rinse the chickpeas and blend in a food processor (or blender). Mix in the coconut sugar, cocoa powder, tahini, egg (or 3 tbsp flax), and vanilla, blend well. Fold in the baking soda and apple cider vinegar at the end with a spatula.

Line a 9x9 dish with parchment paper and pour the brownie mix in. Smooth out with a spoon or spatula and drizzle an additional 30g tahini on top then swirl it with a toothpick or knife. ⁣

Bake at 350 F/ 180 C for 30 minutes. Let cool and cut into 9 squares! ⁣

⁣Macros per brownie: 225 calories / 8g protein / 34g carbs / 8g fat⁣

Pumpkin Pie (Dairy and Egg Free)

Ingredients

Nuttalex Butter Pastry:

• 2 1/2 cups all-purpose flour (300g)

• 1/4 cup granulated sugar (50g)

• 1/4 tsp sea salt

• 225g butter, or sub for reduced/dairy/soy free Nuttalex or butter substitute (put in freezer up to 20 mins before hand in small blobs)

• Splash of Ice water

Filling:

• 1 cup almond milk

• 4 tbsp corn starch

• 425g puréed pumpkin

• 1/2 cup brown sugar (100g)

• 1/2 tsp mixed spice

• 1/2 cinnamon

• 1/4 cup nutmeg

• Pinch of salt

Directions

For the pastry:

1. Place rack in center of oven and preheat to 425 degrees. Allow your chilled pie dough to warm up for about 5 minutes on the counter.

2. on a lightly-floured surface roll the pie dough out to a circle a bit less than 1/4 inch. Roll the dough onto the rolling pin and transfer to the pie dish. Push the edge inward so the dough forms to the pan and press in.

3. Trim the dough about 1 inch larger than the pan. Fold the edge under and crimp the edge with either your fingers or the tines of a fork. Chill in freezer to 10 minutes.

4. Cut a round or parchment paper and frill the edge then press to the pie pan. I like to fold a sheet of foil in half and gently press against the parchment paper, this will support the pie in the oven and prevent and slippage. Fill the paper three-quarters full with pie weights or dry beans and bake the crust for 12 minutes.

5. Remove the beans, foil and paper prick the crust all over, including the sides, with the tines of a fork, and bake for another 10-12 minutes and remove from oven. Crust should be dried out and just turning color. Reduce the oven temperature to 350 degrees.

For the filling:

• Add the pumpkin, brown sugar, cinnamon, ginger, nutmeg, and salt to a pot then mix and place over medium-low heat. Stir frequently and cook until the mixture is hot and just starts to bubble when left alone for a moment. Remove from heat.

• Combine the milk in a bowl or measuring cup them microwave for about 90 seconds to warm. Add the eggs to a bowl and whisk together.

• Drizzle the warm milk mixture into the eggs while whisking, then add the egg mixture to the pumpkin filling and whisk together until smooth and fully incorporated.

• Pour the filling into the blind baked pie shell. Mix an egg with a tablespoon of milk or cream and brush the edge with it.

• Loosely wrap the edge of the pie with foil and bake bake for 45 to 55 minutes, or until the filling is just set in the middle and knife inserted in the center comes out clean. You can remove the foil after about 30 minutes If the crust needs to take on some more color.

• Set aside to cool completely.

Nutrition information per slice (recipe makes 12):

Calories: 280
Protein: 4g
Carbs: 34g
Fiber: 4g
Fat: 16g

No-Bake Greek Yogurt Fruit Tart

Ingredients

• 2 cups raw pecans

• 20 dates (~24g)

• Pinch of salt

• 2 cups plain Greek or Skyr yogurt

• 1 cup berries

• 1 tbsp honey

Directions

In a food processor, pulse raw pecans until ground into a semi-fine meal. Add dates and a pinch of salt and pulse until the mixture holds together and starts to look like dough.⁣

Press the dough into an 8 or 9 inch pan (ideally one with a removable bottom) to form a flat, even crust. Chill in the freezer for 10 minutes or up to 1 week.⁣

Remove the crust from the freezer and carefully slide it onto a serving plate. Spread yogurt over the crust. Top the yogurt with berries, then drizzle with honey.⁣

Macros per serving (makes 6 serves): 163 calories / 7g protein / 19g carbs / 7g fat.⁣

Recipe adapted from Half Baked Harvest

Carrot Cake

Ingredients

• 1 cup (100g) grated carrots, about 3 medium carrots

• 1/2 cup (80g) softened coconut oil

• 1/4 cup maple syrup, honey or agave

• 1/4 cup coconut or light brown sugar

• 1 cup (90g) quick or rolled oats

• 2 eggs

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 1/4 tsp salt

• 1 tsp baking soda

For the icing:

• 1/3 cup (30g) raw cashews

• 1/4 cup unsweetened almond milk

• 1 1/2 tbsp maple syrup

• 1 tsp vanilla extract

Directions:

1. Blend, mix or process the carrots, oil, syrup, sugar, oats, eggs, vanilla, cinnamon and salt together and fold in the baking soda at the end.

2. Line a 8x8 pan with parchment paper and spread the mixture out evenly

3. Bake at 350 for 25 - 30 minutes

4. Blend the cashews, milk, vanilla and syrup together until creamy.

5. Let the cake cool before icing.

6. Slice into 16 squares (HINT: they are great frozen, too!)

Macronutrient information per serve: 135 cals / 3g protein / 16g carbohydrates / 7g fat

Cranberry Walnut Breakfast Cookies (Dairy Free, GF, Vegan)

Just like the MTMM 3-Ingredient Pancakes, breakfast can be eaten at anytime during the day, right?!

These breakfast cookies are a great way to kick that sweet tooth without blowing your profile so you can remain in control! (Portion control tip: individually wrap and place in the freezer - remove as desired for each meal or snack).

Ingredients

• 3 3/4 cup (170g) rolled oats (GF if needed)

• 1 1/2 scoops (50g) Vanilla Protein

• 1 tsp baking powder

• 1/8 tsp salt

• 1 tsp cinnamon

• ¼ tsp nutmeg

• ¼ tsp ginger

• 1/2 cup (140 ml) unsweetened almond milk

• 3 tbsp (60g) maple syrup

• 1 egg (sub 1 flax egg if needed: 1 tbsp ground flax mixed with 2 ½ tbsp water & let sit a few minutes)

• 1 tbsp vanilla extract

• 2 tbsp lemon juice

• 1/3 cup (40g) unsweetened dried cranberries

• 1/4 cup (30g) chopped walnuts

Directions

1. Mix all dry ingredients together then add wet ingredients, cranberries and walnuts

2. Use a ¼ scoop to measure out 12 serves onto a cookie sheet lined with parchment

3. Bake for 17 minutes at 350 degrees or until edges begin to turn golden brown

Macronutrient information per cookie: 128 cals / 6g protein / 16g carbohydrates / 4g fat

For a special macro friendly treat, top with cream cheese frosting:

• 1/3 cup (75g) light cream cheese

• 2 tsp (10g) room temperature butter

• 1/4 cup (30g) icing sugar

Mix all ingredients together well and top each cookie with 10g / 1 12th of the icing.

Macronutrient information per cookie with icing: 158 cals / 6g protein / 20g carbohydrates / 6g fat

Coconut Flour Blondies (Gluten Free)

Coconut flour blondies complete with chocolate chips and coconut flakes - you'll be amazed at how easy (and delicious) this recipe is.

Ingredients

• 1/4 cup (30g) melted coconut oil

• 1/4 cup (50g) honey

• 2 teaspoons vanilla extract

• 2 eggs, slightly beaten

• ¼ cup unsweetened almond milk

• 1/2 cup (60g) coconut flour

• ½ teaspoon baking soda

• ¼ teaspoon salt

• 1/4 cup (40g) semi-sweet chocolate chips

• 1/4 cup (15g) coconut flakes

Directions

1. Preheat oven to 350 degrees

2. Spray 8x8 inch baking pan with nonstick cooking spray

3. In a large bowl, whisk together coconut oil, honey, vanilla, eggs, and almond milk.

4. In a separate medium bowl whisk together coconut flour, baking soda, and salt.

5. Add dry ingredients to wet ingredients and mix until just combined and batter is smooth.

6. Fold in chopped chocolate chips

7. Bake for 20-22 minutes or until edges are golden brown and knife comes out with a few crumbs attached.

8. Cut into 9 squares. Enjoy!

Macronutrient Information per bar: 139 calories/ 4g protein / 15g carbohydrates / 7g fat

Peanut Butter Freezer Fudge

Getting tired of just eating it out of the jar? Try making some of this Peanut Butter Freezer Fudge for a new way of getting those good fats in - only 3 ingredients, too!

Ingredients

• 2 cups (400g) peanut butter (or nut butter of choice)

• 1/4 cup (50g) coconut oil

• 1 tbsp (20g) honey

• Optional: chocolate chips for topping

Directions

1. In a saucepan heat the peanut butter, coconut oil and honey until completely melted

2. Pour into a 8x8 pan and freeze for 20 minutes

3. Add your chocolate chips and return to the freezer for at least an hour

4. Cut into 25 pieces (it’s very rich, so all you need is a bite!)

Macronutrient information per serving (without chocolate chips): 158 calories / 3g protein / 5g carbohydrates / 14g fat

MTMM Approved Chocolate Chip Cookies (Dairy free, sugar free, vegan friendly)

Ingredients

• 2 cups almond flour

• ½ tsp baking soda

• ¼ tsp sea salt

• 1 large egg (*can sub for 1 tbsp ground flax mixed with 3 tbsp water)

• 3 tbsp coconut oil

• 3 tbsp maple syrup

• 2 tbsp almond butter

• 2 tsp vanilla

• ½ cup chocolate chips (*for dairy free can use cacao nibs)

Directions

1. Preheat your oven to 350*F. Line a cookie sheet with parchment paper.

2. Mix all ingredients except for the chocolate chips together until well combined. Then fold in the chocolate chips.

3. Form the dough into 10 cookies about 2 inches wide, placing them about 1 inch apart on the baking sheet.

4. Bake for about 10 minutes, or until the bottom edges of the cookies start to turn golden.

5. Remove from the oven and allow to cool so the cookies set completely. Enjoy!

Macronutrient information per cookie: 144 calories / 3g protein / 7g carbohydrates / 11g fat

Recipe adapted from: https://christinaricewellness.com/classic-paleo-chocolate-chip-cookies/

Baked Apple Oats (Macro Friendly Apple Crumble)

Who doesn’t love a fresh apple crumble straight out of the oven?!

This single serve recipe makes for the perfect post workout refuel with a combination of both fast acting carbohydrates (apple and brown sugar) and slow acting carbohydrates (oats).

Serve with greek yogurt for a source of protein in lieu of ice cream, if desired.

Ingredients:

• 45g oats

• 80g apple

• 1 tbsp coconut oil

• 10g brown sugar

• 1 tsp vanilla

• 1 tsp cinnamon

Directions:

1. Melt oil and sugar together in a bowl

2. Add in chopped apples and vanilla, then mix well

3. Mix in the cinnamon and oats

4. Transfer to an oven save dish and bake at 350 for 20 minutes

Macronutrients per serving (makes 1 serving): Calories: 388 / Protein: 6g / Carbohydrates: 55g / Fat: 17g

Protein Mug Cake

Treat yo’self!

This protein mug cake will satisfy that sweet tooth and make for the perfect macro friendly dessert. Pretty enough to serve when you have company, or a casual snack to have while you Netflix n’chill. Give it a try and make sure to let us know how you like it @marriedtomymacros #MTMM!

Ingredients:

• 1 scoop Paleoethics clean protein (or any beef serum protein, whey doesn’t work as well)

• 2 tbsp (30g) egg whites

• 30g almond milk (unsweetened)

• 7g almond butter

• 1tsp vanilla extract

• 1/2 tsp baking soda

Directions:

1. Mix everything together in a mug

2. Microwave for 60 - 100 seconds depending on your microwave

3. That’s it!

4. Optional add ins: walnuts, vanilla yogurt and/or berries

Macros per serving without optional add ins: Calories: 138 / Protein: 24g / Carbs: 3g / Fat: 4g

Protein Dessert Bowl (super quick and easy to make)

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!)

Ingredients:

• 3/4 cup (175g) greek yogurt (plain, 2%)

• 1/4 cup berries (frozen or fresh)

• 1 tbsp almond butter

• 10g sunflower seeds

• Cinnamon

Directions:

1. Mix the almond butter and protein together well

2. Top with berries, sunflower seeds and a bit of cinnamon!

3. That’s it, that’s all! Enjoy!

Macronutrient Information: Cals: 302 / Protein: 23g / Carbs: 18g / Fat: 16g

3 Ingredient Chickpea Blondies

These chickpea blondies are a great macro friendly treat - and the recipe doesn’t require a ton of complicated ingredients! All you need is a can of chickpeas, maple syrup, nut butter, baking powder and chocolate chips. They are even loaded with 5 grams of protein per serving! Great for an afternoon pick me up or evening treat.

Tip: If you tend to experience digestive discomfort after eating chickpeas, you could try peeling the skin off of the beans before using them in this recipe and many others. As well as some relief to the digestive system, peeling the skins will create a creamier final product (the trick to super smooth hummus, too!) It’s a bit tedious of a task, but the skin just slips right off of each bean with a light pinch.

Ingredients

• 1 15 oz can chickpeas, drained and rinsed

• 1/4 cup maple syrup

• 1/2 cup (90g) nut butter

• 1/2 tsp baking powder

• Optional add ins: chocolate chips, walnuts etc.

Directions

1. Preheat oven to 375 and coat a square baking pan with cooking spray

2. In a blender or food processor, blend chickpeas, syrup and nut butter, adding in the baking powder only at the very end

3. Fold in optional nuts or chocolate chips

4. Smooth out into baking pan then bake for 25 minutes

5. Let cool and cut into 9 pieces

Macros per serving: Cals: 177 / Protein: 5g / Carbs: 17g / Fat: 5g

Chocolate Chip & Zucchini Banana Bread

There’s nothing better than homemade banana bread and now you can have it without blowing your macro profile and get some vegetables in while you’re at it without even noticing. This is a great pre workout snack, post workout treat, dessert or all of the above!

Ingredients:

• 1 ripe banana

• 1 medium zucchini/ 1 cup shredded

• 1/3 cup applesauce

• 1/4 cup pumpkin puree

• 1/2 cup oats

• 1 cup all purpose flour

• 1/2 cup chocolate chips

• Cooking spray

• 1 tsp baking powder

• 1 tsp salt

• Cinnamon

Directions:

1. Preheat oven to 350 and grease a loaf pan with cooking spray.

2. Stir together flour, cinnamon, salt and baking powder in a medium bowl.

3. In a separate bowl, mash banana and add applesauce and pumpkin.

4. Add banana mixture to the dry ingredients and stir until just blended.

5. Fold in zucchini, followed by chocolate chips.

6. Scoop mixture into the loaf pan and smooth. Bake for 45 minutes.

Makes 10 servings, macros per serving: Cals: 116/ Protein: 1g/ Carbs: 21g/ Fat: 3g

Almond/Peanut Butter Cups

Almond/Peanut Butter Cups

Looking for something to hit the sweet spot that doesn't rip your macro profile to pieces?

Then these are for you! 

Makes 16 cups!

Coconut Oil (unrefined) (250g)

Cocoa Powder (50g)

Powdered Peanut Butter (4 tbsp)

Maple Syrup (2 tbsp)

Almond Butter ( 8 tbsp)

TAKE HALF THE INGREDIENTS (other than the almond butter)

Take a pan, and on low heat, melt the coconut oil (stir gently) and add in the maple syrup. Stir through.

SIFT (make sure you sift!) in the powdered peanut butter and cocoa powder. 

Continue to stir through.

Take off the heat and pour into 16 'cups' - you can line a muffin tin with cupcake liners, or we use a silicone muffin tray.

Put into the freezer for 20 mins or until cups are frozen.

Once frozen, remove from the freezer and spread half a tbsp of almond butter over each frozen cup.

Repeat Initial Process with the oil, powders etc

Pour the new batch over the frozen half with the almond butter (should cover) and set back in the freezer for another 20 mins or so.

Enjoy! 

Per Cup: Calories: 208 / C: 6 / P: 3 / F: 20

Strawberry Yogurt Parfait

For all our sweet tooth people out there, this one's for you. A heafty post-workout treat to get your protein in and refuel with healthy carbs from whole foods.

Ingredients:

• 1 1/2 cups Unsweetened Greek Yogurt

• 200g Strawberries

• 1/4 cup roasted almonds

• 1/3 cup granola of choice (be mindful of any added sugar or syrups, check the nutritional facts!)

• 1/2 tbsp cinnamon (for taste!)

Directions:

1. Mix all of the above in a bowl.

2. Eat up!

Macros: Cals 623/ 45g P/ 26g F/ 51g C