Easy Spaghetti Sauce (Freezer Meal)

Looking for an easy dinner option the whole family will love? This easy spaghetti sauce can be served over any ‘noodle’ option, making it easily customizable to everyone. We love it over veggie noodles, whole wheat pasta or lentil/bean based pasta.

To make your dinner even quicker, this sauce can be prepped ahead on the weekend. It also makes a great freezer option and can be frozen up to 3 months. We recommend placing the sauce in a freezer bag, removing all the air, and placing flat in the freezer to maximize space.

INGREDIENTS:

• 450g extra lean ground beef

• 400ml (14oz) can crushed tomato

• 160ml (6oz) can tomato paste

• 1 small onion

• 1 tsp salt

• 1 tbsp dried parsley

• 1 tsp garlic powder

• 1/2 tsp Italian seasoning

• 1/4 tsp crushed red pepper flakes

• 1 tbsp soy sauce

• 1 tbsp white sugar (can use maple syrup)

• 1 cup water

• 1/4 cup fresh basil, chopped

• noodles of choice

DIRECTIONS:

1. Add the ground beef, onion and salt to a heated pan and cooked over medium-high heat until cooked through.

2. Drain extra fat and add tomato sauce, tomato paste. soy sauce, brown sugar and seasonings (except basil) to the pan.

3. Bring the sauce to a boil then add the water. Stir well and let simmer for 30 minutes.

4. Add basil once done cooking and stir well to combine.

5. Serve over noodle of choice, garnish with more basil and/or parmesean cheese.

Makes 4 serving

Nutrition (sauce only):

Cals: 272 calories
Protein: 28g
Carbs: 22g
Fiber: 4g
Fat: 9g

Nutrition (served over 60g whole wheat spaghetti, dry):

Cals: 480 calories
Protein: 37g
Carbs: 67g
Fiber: 9g
Fat: 10g

*For lower carb option, serve over veggie noodles.

*For high fats, drizzle olive oil over the dish prior to serving.

Thai Drunken Noodles

Ingredients⁠

• 8 ounces wide rice noodles⁠

• 1/3 cup low sodium soy sauce or liquid aminos⁠

• 3 tablespoons oyster sauce⁠

• 1 tablespoon Thai fish sauce⁠

• 2 teaspoons honey or maple⁠

• 2 tablespoons sesame oil or extra virgin olive oil⁠

• 450g boneless chicken breast, cut into strips ⁠

• 2 shallots, thinly sliced⁠

• 3 cloves garlic, minced or grated⁠

• 1-2 red Fresno peppers or jalapeño peppers, seeded and chopped⁠

• 4 green onions, chopped⁠

• 1 medium zucchini, cut into ribbons or chopped⁠

• 1 red bell pepper, thinly sliced⁠

• 2 carrots, cut into ribbons or chopped⁠

• 1 cup fresh Thai basil or regular basil, roughly chopped⁠

Directions

1. Cook the rice noodles according to package directions. Drain.⁠

2. Combine the soy sauce, oyster sauce, fish sauce, honey, and 1/3 cup water in a bowl. ⁠

3. Heat the oil in a large skillet over medium heat. When the oil shimmers, add the chicken, if using. Season with black pepper and brown all over. Add the shallots, garlic, Fresno peppers, and green onions. ⁠

4. Cook another 2-3 minutes, until the shallots are soft and the garlic is fragrant. Add the zucchini and bell peppers, cook another 5 minutes, until the vegetables have softened. Pour in the sauce and bring to a boil over medium-high heat and cook until the sauce coats the chicken, about 5 minutes.⁠

5. Stir in the noodles, carrots, and basil. Toss to combine, cooking another 3-5 minutes until the sauce coats the noodles. Serve the noodles warm, topped with additional basil.⁠⁠

Makes 5 large servings (great for meal prep!)⁠

⁠Nutrition per serving:

Cals: 404⁠

Protein: 30g⁠

Carbs: 60g⁠

Fat: 13g⁠

Beef Stroganoff

Beef Stroganoff

(5 min prep, 15 min cook time) 

Yield: 2-4 servings

Ingredients: 

15g butter

1 onion (about 165g) – diced

3 tsp minced garlic

160g mushrooms

1 ½ cups chicken broth

1 tbsp coconut aminos (can sub soy sauce)

1 tbsp Dijon mustard

450g lean steak or 450g extra lean ground beef

140g 2% plain Greek yogurt

Juice from 1 lemon

S&P

+ zucchini spirals or spaghetti noodles

Directions: 

1.     Sautee the onion and garlic in 15g butter; add mushrooms and cook through

2.     Add broth, aminos, mustard, S&P and stir until combined; simmer until slightly thickened and reduced (about 7 mins)

3.     Cook and drain the beef and add to sauce

4.     Cook either zucchini noodles or pasta per your preference and carb needs if eating fresh

5.     Stir the yogurt and lemon juice into the stroganoff mixture, cook for 1 minute, then remove from heat

6.     Serve alongside noodles if eating. If freezing, freeze only the stroganoff and cook noodles fresh when ready to eat

Macronutrient information per serve - lean steak (recipe makes 4 serves): 229 calories // 32g protein // 8g carbohydrates // 8g fat

Macronutrient information per serve - ground beef (recipe makes 4 serves): 309 calories // 28g protein // 11g carbohydrates // 17g fat

+ zucchini or egg noodles, or pasta (typically adds about 213 cals, 7g protein, 43 carbs, 1 g fat per 58g serve)

Adapted from Cook Once, Eat All Week by Cassy Joy Garcia

Black Bean Noodles (GF/DF/Vegan)

Recipe credit: @isabellepeppers

Ingredients:

100g rice noodles (dry) *for a lower carb option, sub spaghetti squash or spiralized butternut squash/zucchini

340g tofu, cubed/ sliced *sub for chicken or shrimp if not vegan

350g back beans (canned)

2 tsp black/ white sesame seeds 

2 cloves minced garlic

1 tsp minced peeled ginger root 

100g white onion

200g green beans

200g bell pepper

100g carrots

1 tbsp sesame oil

2 tbsp soy sauce

2 tbsp rice wine vinegar

1 tbsp water

2 tsp (10g) honey

1 tbsp olive oil (for cooking)

Directions

1. Mix together sesame oil, soy sauce, vinegar, honey and water for the sauce, and set aside

2. Boil water for noodles - once boiling cook noodles for 4 - 5 mins, strain and then toss back in the pot with a splash of sesame or olive oil (this ensures you noodles won’t stick together). Set aside 

3. Slice tofu into small rectangle thin steaks - add 1 tsp oil to medium heated pan, salt both sides of tofu and grill each side for about 2 mins (or till golden brown) adding black sesame seeds to them as they cook. Set aside.

4. Cop all veggies into small cubes including garlic and ginger - sauté all veg for 2 mins on medium high heat in remaining olive oil

5. Add strained black beans to mixed veg and simmer for 1 minute till hot 

6. Add noodles to the pan, lowering heat to medium, add your pre mixed sauce and mix all together 

7. Plate noodles with tofu on top - enjoy!

Macronutrient information per serve (makes 4 serves): 300 cals/ 14 g protein / 43g carbohydrates / 8g fat

Pad Thai (GF, vegetarian option)

Ingredients

Protein of choice: smoked tofu (340g), shrimp (400g) or chicken breast (300g, raw)

2 tsp sesame oil

1 pack rice noodles (2 cups/350g cooked)

Handful of toasted peanuts (1/4 cup /30g)

Handful of cilantro and green onion, chopped 

2 small whole peeled carrots (100g)

2 whole eggs 

1 full lime 

2  large clove minced garlic (preference)

Sauce: 

2 tbsp tamarind concentrate 

1 tbsp minced ginger 

2 tbsp brown sugar or coconut sugar 

1 tbsp fish sauce 

2 tbsp soy sauce 

2 tbsp sambal 

1/2 squeezed lime ( if you like in tangy)  

Directions

1. Mix all sauce ingredients in a bowl and set aside

2. Boil water for noodles - once boiling cook noodles for 4 - 5 mins, strain and then toss back in the pot with the sesame oil (olive oil works too) - this ensures you noodles won’t stick together. Set aside.

3. Prepare the protein - pan fry your choice of protein and set aside.

4. Crack both whole eggs into bowl and whisk till fluffy. Add to medium heated pan and scramble 

5. Add noodles into same wok or pan as the egg along with tofu and pre mixed sauce. Toss and mix all together.

6. Then plate into a bowl and top with thinly peeled carrots, green onion, cilantro, toasted peanuts  and a wedge of lime.

Macros per serve (with shrimp): 357 calories / 29g protein / 36g carbohydrates / 9g fat

Macros per serve (with chicken): 339 calories / 31g protein / 36g carbohydrates / 10g fat

Macros per serve (with tofu): 400 calories / 22g protein / 38g carbohydrates / 16g fat

Recipe from @isabellepeppers

Four Cheese Chicken and Spinach Lasagne

This four cheese chicken and spinach lasagne is a delicious creamy take on a classic dish, adapted to not be too rich or heavy and to provide an extra protein punch! It’s perfect for the family, or for keeping all to yourself for your weekly meal prep - we recommend freezing your portions for extra freshness!

Ingredients:

Sauce

• 2 tbsp (30g) butter

• 2 teaspoons minced garlic

• 3 tablespoons flour

• 2 1/2 cups 2% milk

• salt, to taste

• 1/4 cup grated parmesan cheese

• 100g cream cheese, softened

Lasagne

• 3/4 cup ricotta cheese

• 1 egg

• 8 dried lasagne noodles (oven ready are the easiest to work with)

• 500g chicken (measured raw), cooked and shredded

• 1 cup shredded mozzarella cheese

• 1/4 cup grated parmesan cheese

• 4 cups baby spinach leaves

• 1/4 cup breadcrumbs

Instructions

• Preheat oven to 400 degrees. Line or grease an 8x8 baking dish.

Make the sauce

• In a pan over medium heat, dd the butter and once melted and no longer foaming, stir in the garlic and flour. Cook 30 seconds, then gradually whisk the milk into the pan. Bring to a simmer and cook until the sauce is thickened. Remove from the heat and add the parmesan, cream cheese and spinach. Stir until the spinach is wilted.

Assemble the lasagne

• Whisk the egg and ricotta in a small bowl until blended.

• Spoon about 1/4 cup sauce on the baking dish and top with 2 lasagna noodles, followed by ¼ cup of the ricotta, 2/3 cup chicken, 1/3 cup mozzarella, 1 tablespoon Parmesan and ½ cup of the sauce. Repeat the layers twice more and pour the remaining sauce and parmesan over the top layer of noodles.

• Sprinkle breadcrumbs on top.

• Bake uncovered 20-25 minutes, until the sauce is bubbling.

•  Let the lasagna cool for 15-20 minutes before serving.

Macronutrient Information per serve (serves 8): 422 calories / 36g protein / 35g carbohydrates / 18g fat

One Pot Turkey, Pesto & Cheese Pasta Bake

This recipe is perfect for a family dinner, hosting a crowd, for doing a week's worth of meal prep. Don't worry, if we can make it, you can make it. We only like simple recipes here!

Ingredients

• 2 tbsp extra virgin olive oil

• 1/2 large onion, chopped

• 900g ground turkey (93% lean)

• 4 cloves garlic, minced

• 2 (28oz) cans canned tomatoes

• 1/2 cup chicken broth

• 1/3 cup basil pesto

• 2 tsp dried oregano

• 1 tsp dried rosemary

• salt and black pepper

• 300g dry pasta (we used rigatoni)

• 2 cups shredded spinach or kale

• 1 cup mozzarella cheese, shredded

Directions

1. In a large pan (if you have an oven safe skillet, that’s ideal) heat the olive oil and sauté the onion until fragrant

2. Add the ground turkey and cook until browned all over

3. Stir in the garlic

4. Add the tomatoes, broth, pesto and spices

5. Then add 1 3/4 cup of water, the dry pasta and spinach/kale

6. Increase the heat to medium-high and bring to a boil

7. Stir frequently for about 10 minutes, or until the pasta is al dente

8. If needed, transfer to a baking dish and top with the cheese

9. Bake at 350 for 25 minutes or until the cheese has melted and is lightly browned on top

Macronutrient information per serve (makes 8 serves): 439 calories / 29g protein / 34g carbohydrates / 20g fat

#MTMM Approved Alfredo

#MTMM Approved Alfredo

This recipe takes a lighter spin on your favourite alfredo sauce, and can be personalized to any preference or macronutrient profile.

This is a great recipe to meal prep as you can either refrigerate or even freeze the leftover portions for later on in the week.

Ingredients:

• 4 ounces whole wheat pasta (can substitute zucchini noodles or spaghetti squash for a lower carb option) 

• 2 cups frozen or fresh broccoli

• 1 pound medium shrimp, peeled and deveined (can substitute for chicken breast or tofu) 

• 1 tablespoon olive oil

• 1 tablespoon butter

• 5 cloves garlic crushed or minced

• Salt and pepper to taste

• 1 tablespoon almond flour (any kind works)

• 1 cup skim milk

• 1 tbsp cream cheese

• 1/4 cup freshly grated Parmesan cheese

Instructions:

1. Cook pasta al dente according to package directions, in generously salted water. Add the broccoli just 1 minute before the pasta is finished cooking. Drain and set aside.

2. While the pasta is cooking, heat a large heavy-duty pan to high heat. Add the olive oil, shrimp and garlic. Season with salt and pepper. Cook the shrimp on the highest heat level for 2-3 minutes or until pink. Remove shrimp from pan. 

3. To the same pan, melt butter and whisk in flour until lightly browned, about 1 minute. Gradually whisk in milk and cook, whisking constantly, until slightly thickened, about 1-2 minutes.

4. Stir in cream cheese and parmesan and whisk until the cream cheese is fully mixed in and lump free. Taste and season with salt and pepper as needed. 

5. Return the shrimp, drained pasta and broccoli to pan. Gently toss until everything is fully coated in the sauce.

This recipe makes 3 servings each with approximately:

Calories: 360

Fat: 12g

Carbohydrates: 32g

Protein: 31g

*Macro calculations based off of the original recipe, not the suggested substitutions

For more recipes like this one, download our free MTMM Recipe Book!

Chicken and Bacon CARBonara

Sometimes, you just need a good carbonara.

We are traditionalists when it comes to food. We very much try to recreate the best recipes and amend them where necessary to make them toe the line of comfort with compliance.

So for all of you that believe the carbonara to be a 'cream' based source - prepare to have your mind (and tastebuds!) blown!

Ingredients

• Pasta of choice (100g)

• Olive oil (1/2 tbsp)

• Bacon (2 slices)

• Chicken breast (200g, raw)

• Mushrooms (100g or one cup)

• Parmesan cheese (15g or 1 tbsp)

• Eggs (2)

• Garlic (1 tbsp, or to taste)

• Salt

• Pepper

• Chili flakes

• Green onion

Directions

1. Bring a pot of water to the boil and add penne. Cook until al-dante, stirring occasionally to avoid the pasta sticking to the pot

2. In a pan, cook your bacon. Drain most of the grease, leaving a bit left to cook your chicken breast in. Remove cooked chicken from the pan.

3. Add the olive oil and mushrooms.

4. Add in the cooked chicken and bacon to your pan once the mushrooms start to soften. Add in your garlic at this point.

5. In a side bowl, add parmesan cheese to the eggs and beat. Season with black pepper, pink salt and chili flakes to taste.

6. Drain the pasta and turn the heat on the pan to low.

7. Add in your serve of pasta and mix through, allowing the penne to be ‘coated’ in the oils and fats from the bacon, chicken, mushrooms and garlic.

8. Once the pan has had 1 – 2 mins to cool, pour the egg and cheese mixture over the top and stir thoroughly. If your eggs being to scramble, the pan was still too hot! It should melt the cheese through but give add more shine to the pasta.

9. Top with an extra hit of cracked black pepper, chilli flakes and green onions.

Macros per serving (makes 2 servings): Cals: 472 / Protein: 45g / Carbohydrates: 37g / Fat: 16g