Air Fryer Turkey Ricotta Meatballs

These turkey meatballs are so quick and easy to make. They make a great protein option for lunch and dinner, serve with your favourite pasta or rice. They also make for a high protein snack that is easy to grab and go.

INGREDIENTS:

• 450g extra lean ground turkey

• 100g ricotta

• 30g panko breadcrumbs

• 1 egg

• 3 cloves of garlic

• 2 tbsp fresh basil (can replace with 1 tbsp dried)

• 1.5 tbsp salt

DIRECTIONS:

1. Combine all the ingredients in a bowl and mix well until combined.

2. Divide evenly into 15 meatballs and place in the air fryer, depending on the size of your air fryer you may need to cook in two batches.

3. Cook at 400F/200C for 9 minutes. If you don’t have an air fryer, cook in the oven at 425F/220C for 20 minutes.

Makes 3 servings (each serving = 5 meatballs)

Nutrition:

Cals: 286 calories
Protein: 34g
Carbs: 10g
Fiber: 0g
Fat: 12g

*for higher fat, use a fattier cut of ground turkey

Chicken Tacqutios

This Chicken Taquitos recipe is a healthier spin on the classic snack. They make for a great, higher protein, snack option or appetizer for your next get together. If you want a quick option for during the week, make a double batch on the weekend and reheat in the air fryer when ready to eat.

INGREDIENTS:

• 350g chicken breast

• 5 medium tortillas

• 60g (1/4 cup) salsa

• 60g (1/4 cup) greek yogurt

• 60g (1/4 cup) cream cheese

• 45g mexican blend cheese (or cheddar) shredded

• 1 cup chopped spinach

DIRECTIONS:

1. Boil chicken for 20 minutes, remove from water when cooked through and shred with two forks.

2. Combine the salsa, cream cheese, greek yogurt in a bowl. Add shredded chicken, chopped spinach and cheese and mix well.

3. Divide the mixture evenly between the tortillas. Spread with the back of a spoon to cover the whole tortilla, leave about 2 cms to the edge.

4. Roll tortilla tightly and place seam side down in your air fryer basket.

5. Spray with olive oil spray or brush lightly with olive oil (this step is required to ensure it gets crispy).

6. Cook at 4ooF/200C for 8 minutes until golden brown.

7. If desired, serve with a dipping sauce of salsa or greek yogurt.

Makes 5 servings

Nutrition:

Cals: 304 calories
Protein: 29g
Carbs: 19g
Fiber: 1g
Fat: 13g

Burrito Bowl

Looking for a fun way to switch up your lunches or dinner? These burrito bowls take 20 minutes to make and are fully of protein, healthy fats and flavour. The chicken and rice can be prepped ahead of time making them an easy meal to assemble for a quick WFH lunch.

INGREDIENTS:

• 450g (1lbs) extra lean ground chicken

• 2 cups cooked rice (~320g)

• 300g onion (~2 medium onion)

• 300g red pepper

• 1/4 cup fresh cilantro

• 2 tbsp lime juice

• 1.5 tsp salt

• 2 tsp chili powder

• 1 tsp cumin

• 1 tsp oregano

• 1 tsp garlic powder

• 200g (~2 small) avocados

DIRECTIONS:

1. Cook rice according to preference.

2. Add 1 tsp salt, chili powder, cumin, oregano and garlic powder to the ground chicken and cook on medium heat until cooked through (~10 minutes).

3. As the chicken is cooking, thinly slice red pepper and onions. Saute on medium-high heat until soft (~5 mins).

4. Once the rice is cooked, stir in 2 tbsp fresh cilantro, 1 tbsp lime juice and 1/2 tsp salt.

5. Once the chicken is cooked, drain excess fat and stir in 1 tbsp lime juice.

6. Begin assembling your bowl starting with rice on the bottom and chicken and peppers on next.

7. Top with avocado and garnish with red onion and cilantro.

Makes 4 servings

Nutrition:

Cals: 359 calories
Protein: 28g
Carbs: 37g
Fiber: 7g
Fat: 13g

*Adjust the amount of rice and avocado to customize carbs and fat

One Pot Macaroni and Beef

INGREDIENTS:

• 1 can Herbs & Spiced Diced Tomatoes

• 1.5 Container of Prego Pasta Sauce 

• 300g Macaroni (dry)

• 900g Extra Lean Ground Beef

• 300g Mushrooms

• 4 Cups Spinach

• 1/2 Red Onion, Diced 

• 1 TBSP Garlic Powder

• 2 TBSP Italiano Spice

• Salt and Pepper to Taste
  

DIRECTIONS:

1. Cook beef on the stove top till fully cooked, using  salt and pepper to season.

2. In a separate large pot pour in the canned tomatoes, pasta sauce, mushrooms, onion, and spices, keep on a medium/low heat. Add in the beef once fully cooked and stir.

3. Meanwhile, cook macaroni till adente, strain, and then add into your pot. Add spinach on top and stir in.

4. Turn your stove down to a low heat and let cook an additional 3-5 minutes. Then portion and serve 

Makes 5 servings

Nutrition:

Cals: 464 calories
Protein: 36g
Carbs: 52g
Fat: 12g

Turkey Sweet Potato Skillet

Don’t be fooled by the simple idea of ground turkey and potatoes - this healthy, gluten-free, meal is easy to make, packed with flavour, and super customizable to your macro needs.

Top with salsa, greek yogurt, and even extra cheese (if you need some extra fats)! A simple weeknight dinner that can be dinner, that can be done all in one pot, making an easy clean up for a tasty meal.

INGREDIENTS:

• 3 small or 2 large (925g) sweet potatoes peeled and diced

• 680g ground turkey⁠

• 1 yellow bell pepper⁠

• 1 cup onion diced⁠

• 175g part skim mozzarella shredded

• ⁠ ½ cup water⁠

• ¼ cup cilantro chopped⁠

• 2 tablespoons (30mL) olive oil⁠

• 1 1/2 tablespoons ground cumin⁠

• 1 tablespoon garlic minced⁠

• 1 teaspoon chili powder⁠

• ½ teaspoon salt⁠

• ¼ teaspoon pepper⁠⁠

DIRECTIONS:

1. In a large cast iron skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute and then add ground turkey. ⁠ ⁠

2. Use a wooden spoon to break apart meat and continue cooking approximately 8 minutes until browned.⁠

3. Add cumin, chili powder, salt and pepper. Stir well to incorporate.⁠ ⁠

4. Add onion and bell pepper, and cook for 3-4 minutes.

5. Add diced sweet potato and water. Stir and cover with a lid for approximately 6-8 minutes until the sweet potatoes soften.

6. Add additional water during this process if needed to keep the meat from drying out.⁠ ⁠

7. Remove lid and add additional salt and pepper if needed.

8. Top with shredded mozzarella and allow it to melt. Remove skillet from heat and garnish with fresh cilantro before serving.⁠ ⁠

Makes 5 servings

Nutrition:

Cals: 560 calories
Protein: 41g
Carbs: 48g
Fat: 23g

Taco Stuffed Peppers (Low-Carb)

These taco stuffed peppers are an easy to way to get some extra veggies into your day. The filling can be prepared ahead of time making it an easy option to prep for lunches or dinners for the week.

INGREDIENTS:

• 450g (1lbs) extra lean ground beef

• 3 large bell peppers

• 80g onion (~1/2 small onion)

• 3 cloves of garlic

• 14oz (400ml) can of diced tomato

• 1 tbsp tomato paste

• 1 tbsp chili powder

• 2 tsp salt

• 2 tsp cumin

• 2 tsp garlic powder

• 1 tsp paprika

• 1 tsp oregano

DIRECTIONS:

1. Pre-heat the oven to 400 degrees F (200 degrees C)

2. Cut the tops off the peppers then cut in half length wise to create a boat like shape that will hold the mixture.

3. Dice the tops of the peppers to be used in the filling.

4. While the oven is pre-heating, saute the diced pepper tops, onions and garlic on a medium heat for 3-5 minutes until they’ve started to soften.

5. Add the ground beef and spices to the pepper, onion and garlic mix and cook until the meat is browned through.

6. Once cooked through, add the diced tomatoes and tomato paste and let simmer for 2 minutes.

7. Portion the mixture evenly into the 6 pepper halves.

8. Bake for 30 minutes.

9. If desired top with cheese (add during the last two minutes of cooking to allow the cheese to melt) and greek yogurt.

Makes 3 servings (2 pepper halves = 1 serving)

Nutrition (without cheese or greek yogurt):

Cals: 338 calories
Protein: 35g
Carbs: 22g
Fiber: 7g
Fat: 12g

*For higher carbs, rice can be added to filling or served on the side.

Turkey and Black Bean Chili

Looking for something to meal prep this weekend? Try this simple Turkey Black Bean Chili recipe! High in fibre, veggies and protein packed, while moderate on the carbs and fats - this chili goes great alongside some fresh sourdough or served on rice for more carbs or avocado on top to up the fats!

INGREDIENTS:

• 2 teaspoons olive oil⁠

• 1 medium sweet onion, chopped⁠

• 3 garlic cloves, minced⁠

• 2 carrots (200g), chopped⁠

• 2 celery stalks, chopped⁠

• 1 pound (450g) extra lean ground turkey or chicken ⁠

• 4 tablespoons chili powder (or taco seasoning for less spice)⁠

• 2 teaspoons ground cumin⁠

• 1 teaspoon dried oregano⁠

• 1/4 teaspoon cayenne pepper (optional)⁠

• 1/2 teaspoon salt, plus more to taste⁠

• 1 cup crushed tomatoes⁠

• 1 tbsp tomato paste⁠

• 1 1/4 cups chicken broth⁠

• 1 15oz can black beans, drained and rinsed

FOR TOPPING (PER SERVE):

• Green onion ⁠

• 15g shredded cheese⁠

• 30g plain Greek yogurt ⁠

DIRECTIONS:

1. Place oil in a large pot and place over medium high heat. Add in carrot and celery and sauté for 5-7 minutes, stirring frequently. ⁠

2. Add in onion and garlic, and sauté for another 3 minutes or so.⁠

3. Add in ground turkey and break up the meat; cooking until no longer pink. ⁠

4. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.⁠

5. Next add in tomato paste, crushed tomatoes, chicken broth, and beans.⁠

6. Bring to a boil, then reduce heat and simmer for 20 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. ⁠

7. Garnish with green onion, cheese and Greek yogurt. ⁠

Makes 4 servings

Nutrition:

Cals: 365 calories
Protein: 34g
Carbs: 25g
Fiber: 9g
Fat: 16g

Thai Chicken Lettuce Wraps (Low carb)

Looking for a quick meal to prepare for the week? These lettuce wraps are the perfect option. The sauce makes them delicious when reheated and they can be served as lettuce wraps or over rice for macro flexibility throughout the week.

INGREDIENTS:

• 450g (1lbs) extra lean ground chicken

• 100g onion (~1/2 medium sized onion)

• 2 cloves of garlic

• 1/4 cup peanut butter

• 3 tbsp soy sauce

• 2 tbsp rice vinegar (can substitute white wine vinegar)

• 1 tbsp lime juice

• 1 tsp sesame oil

• Sriracha to taste

DIRECTIONS:

1. In a pan over medium heat, saute the onions and ground chicken until cooked through

2. While the chicken is cooking, combine the soy sauce, rice vinegar, lime juice, sesame oil and sriracha to make a sauce (if the sauce is too thick, add 1-2 tbsp of water until desired consistency)

3. Once the chicken is cooked, drain any excess fat and add the garlic cooking for 1 minute

4. Pour the sauce over the chicken and let cook for 2-3 minutes until the sauce thickens to desired consistency

5. Serve on lettuce wraps or over rice for a higher carb option. Optional toppings include sesame seeds and green onions.

Makes 4 serving.

Nutrition:

Cals: 260 calories
Protein: 29g protein
Carbs: 7g
Fiber: 1g
Fat: 14g

*If you are looking for a lower fat option, try using powdered peanut butter (mixed with water to create ‘peanut butter’) as a one for one substitute for the nut butter in this recipe.

Spaghetti Squash Bolognese (Lower Carb)

Ingredients

• 1 large spaghetti squash

• 120g dry spaghetti

• 1 28oz can diced tomatoes

• 4 tbsp tomato paste

• 1lb extra lean ground beef

• 1 cup chopped mushrooms

• 2 bell peppers, diced

• 1 white onion, diced

• 2 tbsp Italian seasoning

• salt and pepper

• 3 cloves garlic

• 1 cup chicken or veggie broth

• 1 cup milk (can sub milk alternative)

• 2 tbsp olive oil

• Goats cheese, to taste

Directions

1. Cut your spaghetti squash in half and bake at 400 for 40 minutes, or until you can fork out the insides into ‘spaghetti’

2. While your squash cooks, heat your olive oil in a pan and add the onion, mushrooms and peppers. Cook for about 5 minutes or until the onion is fragrant. Then add the garlic and salt to taste.

3. Add your ground beef and cook until browned, then drain.

4. Add the chicken or veggie broth and simmer until evaporated, about 5-10 minutes

5. Add the milk and simmer until evaporated, about 5-10 minutes.

6. Add the diced tomatoes and tomato paste, as well as the Italian seasoning, mix well and let simmer for 20 minutes or longer.

7. Cook your spaghetti and take out the spaghetti squash.

8. Divide spaghetti and spaghetti squash into 6 serves each and mix together. Serve with 1/6th of the sauce mixture and 15g of goats cheese.

Nutrition (per serving, makes 6 servings):

Calories: 450

Fat: 17g

Carbohydrates: 42g*

Fibre: 4g

Protein: 33g

*For lower carb, omit spaghetti, and for higher carb, add more!

Customizable Meatloaf

Ingredients

• 1lb lean ground meat (or 2 cups TVP - soak in 2 cups veg broth until liquid absorbs)⁣

• 1 egg (or 1/4 cup ground flaxseed) ⁣

• 1/2 cup breadcrumbs (or oats, GF if needed)⁣

• 1/2 cup ketchup

• 3/4 cup onion, finely chopped ⁣

• 1 tbsp olive oil⁣

• 1 tbsp garlic, minced⁣

Directions

Sautee onion in the olive oil until soft, adding in garlic at the end.

In a large bowl mix together all of the ingredients except for 1/4 cup of ketchup, adding in the sauteed onion once cool. Pack the mixture into a loaf pan and top with the remaining ketchup (or more, if desired). ⁣

Bake at 350 for 40-50 minutes. ⁣

Macros will differ slightly based on your choice of protein, egg and breadcrumbs/oats. ⁣

Homemade Burgers

Ingredients

• 1 pound extra lean chicken, turkey, or beef

• 1/4 breadcrumbs or panko

• 1 egg (sub 1 flax egg if desired)

• Favourite spice mix

Instructions

1. Mix everything together with your hands and add in your favourite spices.⁠ Get creative with the spices to add your desired flavour, or switch around the type of meat you use to match your macronutrient profile needs. ⁠

2. Heat a frying pan on high. Roll the meat mixture into 4 even balls and place onto the heated pan. Reduce heat to medium and cover for 5 minutes. Flip and cover again for 5-10 minutes or until burgers are cooked through.⁠

3. Serve with your favourite burger toppings and alongside roasted (or air fried - highly recommended) vegetables.⁠

⁠

Macronutrient information for 1 burger patty (made with extra lean ground turkey): Cals: 215, Protein: 24g, Carbs: 4g, Fat: 10g⁠

Cauliflower Shepherd's Pie

A comfort food staple, with a twist! This Shepherd’s pie is made with cauliflower instead of potatoes, but not even the kids will know! We added some cheddar cheese into the mash for a burst of flavour and a crispy finish to the pie.

Ingredients:

Makes 12 mini pies, 6 servings

• 500g ground beef, 5% fat (or ground meat of choice)

• 1/2 - 1 cup water

• 1 package Shepherd’s pie seasoning

• 1 cup frozen mixed vegetables

• 500g cauliflower (frozen works well)

• 60g shredded cheddar cheese (1/2 cup)

• 1/4 cup greek yogurt, plain

Directions:

1. Pan fry the ground beef and drain excess fat

2. Add the Shepherd’s pie seasoning and water, and mix well (start with 1/2 cup water and let it thicken, adding more water if necessary)

3. Add the frozen vegetables and simmer

4. Steam the cauliflower for 5-10 minutes (not too long, or else the mash will be too thin)

5. Remove from heat/water and pat dry with a kitchen/paper towel

6. Add the cauliflower to a food process or blender, add the cheese and greek yogurt and pulse until smooth (not for too long, or again it will be too thin)

7. Evenly distribute the ground beef mixture in a muffin tin (or can use a pie dish) and top with the cauliflower mash (optional: line the muffin tin with cupcake liners, but works fine without)

8. Season with a bit of sea salt and/or pepper, to taste

9. Broil at 400 for 5-10 minutes or until the cauliflower begins to brown

Macronutrient information per serving (2 mini pies): 257 calories / 24g protein / 9g carbohydrates / 14g fat

Pineapple Chicken Meatballs

These meatballs make a great addition to any BBQ, potluck or dinner party on their own, or serve them with spaghetti squash for a light dinner and rice for the perfect post workout meal! A little bit of sauce goes a long way with the sweet and tangy flavours of the pineapple paired with a bit of spice.

Ingredients

For the meatballs:

• 1 lb ground chicken

• 1 egg

• 1 tsp paprika

• 1 tsp onion powder

• 1 tsp garlic powder

• Sea salt and freshly ground black pepper

For the sauce:

• 2 tbsp ketchup

• 2 tbsp cup coconut aminos or soy sauce

• 1/2 tbsp fresh ginger, minced

• 1/2 cup pineapple chunks (canned works great)

• 1/4 cup pineapple juice

• 1 tbsp garlic, minced

• ½ tsp. red pepper flakes

• 1 tbsp honey

• Sea salt and freshly ground black pepper (to taste)

Directions

1. Preheat oven to 475

2. In a saucepan, bring all the ingredients for the sauce to a boil, lower heat and simmer for 6 to 8 minutes (keep an eye on it so it doesn’t overflow!)

3. In a large bowl, combine the ground chicken, egg, paprika powder, garlic powder, onion powder, salt and pepper.

4. Form the meatballs with your hands, roughly 2 tbsp per meatball.

5. Place the meatballs on a parchment lined baking sheet.

6. Bake in the preheated oven for 12 to 15 minutes, or until the meatballs are completely cooked.

7. Add the cooked meatballs to the sauce. Toss and stir for 4 to 5 minutes, until meatballs are well coated.

Macronutrient information per 1/4 of meatballs and sauce: Cals: 201 / Protein: 21g / Carbs: 9g / Fat: 12g

Turkey Meatloaf and Cauliflower Mashed Potatoes

Another classic comfort meal the whole family will love for a weeknight dinner, and leftovers make a great meal prepped lunch or dinner later in the week. You can freeze extra portions of the meatloaf to be reheated at a later date, too.

Cauliflower mashed potatoes are a great low carb alternative to your classic mashed potatoes and help you get in an extra serving of veggies! If you do need some more carbs, you can add some regular potatoes into the mix as well.

Ingredients

For the meatloaf:

• 1lb lean ground turkey

• 1 egg

• 1/2 cup breadcrumbs (or oats)

• 1/2 cup ketchup, separated

• 3/4 cup onion, finely chopped

• 1 tbsp olive oil

• 1 tbsp garlic, minced

For the mashed cauliflower:

• 1 head cauliflower (500g)

• 1/4 cup greek yogurt, plain, 2%

• 1 tbsp grassfed butter

• 1 tbsp garlic, minced

• Salt and pepper, to taste

• Green onion, for garnish

Directions:

1. Sautée onion and garlic in olive oil. Let cool.

2. In a large bowl, mix together the turkey, sautéed onion, egg, breadcrumbs and 1/4 cup of the ketchup.

3. Pack the turkey mixture into a loaf pan and top with the remaining 1/4 cup of ketchup.

4. Bake at 350 for 50 minutes.

5. Boil the cauliflower, drain and let cool on a tea-towel or paper towel to ensure all moisture is removed.

6. Add to a blender in florets with the greek yogurt, butter, garlic and salt.

7. Blend until smooth. Be sure not to over-blend or else it will become soup-y.

8. Garnish with green onion.

Macros per serving (makes 4 servings): Cals: 350 / Protein: 30g / Carbohydrates: 20g / Fat: 17g

Low Carb Spaghetti Bolognese (ready in 15 minutes!)

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!

By no means are we saying that carbohydrates are bad but rather that they have a time and a place. Carbohydrates are the body’s primary fuel source and varying amounts need to be consumed for different types and amounts of exercise and activity.  Appropriate carbohydrate intake from your diet and meals around and away from exercise will always help you maximize your potential. Not sure what your carb intake should be? Click here to book in for an initial assessment with one of our amazing coaches!

Spaghetti Squash Bolognese

Ingredients: 

• 1 large or 2 small spaghetti squash (800g of cooked strands)

• 1 cup tomato sauce

• 400g extra lean ground beef (can substitute ground chicken, turkey or a veggie ground for a vegan/vegetarian alternative)

• 100g kale/spinach (about 2 cups raw)

• Parmesan or nutritional yeast (optional)   

For the Squash:

1. Cut the ends off the spaghetti squash, then cut the whole squash in half lengthwise

2. Scoop out the squash innards like you're carving a pumpkin

3. Place the two halves of the squash "face up” in the microwave and cook for 10 minutes

You can also bake the squash or cook them on the BBQ, at 425 for about 40 minutes.

1. Check to see if the squash is soft (i.e. if you can scrape the strands of squash out like spaghetti)

2. Once done, allow squash to cool (place squash halves in the fridge to quicken the cooling process)

3. Once cooled, use a fork to scrape out strands of squash into a large container or bowl

4. Once the sauce is done, mixed the squash and sauce together for a delicious meal

For the Sauce:

1. While the squash is in the microwave, fully cook the ground meat in a large saucepan

2. Add the chopped kale/spinach until it begins to wilt

3. Pour tomato sauce into pan and mix well

4. Lower the temperature of the element and allow to simmer

5. Add to squash and serve with salt and parmesan or nutritional yeast

Macronutrient info per serving (makes 4 servings): Cals: 246 / Protein: 24g / Carbs: 18g / Fat: 8g

Lean Turkey Burgers

Lean Turkey Burgers

Looking for a lower calorie, clean ingredient burger to bring to your next BBQ? Impress the crowd with these 3 ingredient turkey burgers made with extra lean ground turkey!

Get creative with the spices to add your desired flavour, or switch around the type of meat you use to match your macronutrient profile needs.

INGREDIENTS:

• 1lb Extra Lean Ground Turkey

• 1/4 cup breadcrumbs

• 1 egg

• Spices: garlic salt, italian seasoning and/or cumin to taste

DIRECTIONS:

• 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!

Macros per serving (for patties only): Cals: 215 / Protein: 24g/ Carbs: 4g/ Fat: 10g

Easy meal prep in under 30 minutes

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.

Quinoa

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.

Ground beef

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!

Zucchini Boat Bolognese

Zucchini Boat Bolognese

This low carb pasta alternative, will keep the appetite satisfied while helping to keep the calories controlled!

This recipe is as easy as it is versatile and can be made with any sort of ground meat, vegetables or cheese alternatives to make it meet your macro requirements!

INGREDIENTS:

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 

DIRECTIONS:

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

Enjoy! 

MACROS:

Macronutrients per boat (makes 8 total): 20g P // 8g C // 25g F