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

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!