Pre-workout Blueberry Muffins

These healthy blueberry muffins are quick and easy to prep so you always have an easy breakfast, snack or pre-workout meal.

Looking to increase the protein? Serve the muffin over a serving of greek yogurt or with a protein shake. Eating these pre workout? Serve with some fruit for some more quick digesting carbs.

INGREDIENTS:

• 210g (1 3/4 cup) whole wheat flour

• 24g (1/4 cup) collagen

• 150g (3/4 cup) of sugar

• 120g (1/2 cup) coconut oil melted

• 2 eggs

• 1/2 cup of almond milk

• 1 tbsp baking powder

• 1/2 tsp salt

• 1 tsp vanilla

• 100g blueberries

DIRECTIONS:

1. Beat the brown sugar, eggs and oil together. Add in the almond milk, and vanilla and mix until combined.

2. In a separate bowl, combine the whole wheat flour, collagen, baking powder and salt.

3. Add the dry ingredients into the wet mixing just until combined.

4. Fold in the blueberries and divide evenly into 12 muffin tins.

5. Bake at 350 for 20 minutes.

Makes 12 servings

Nutrition:

Cals: 216 calories
Protein: 5g
Carbs: 27g
Fiber: 2g
Fat: 10g

Cottage Cheese, Tomato and Avocado Toast

Running short on time? This cottage cheese, tomato and avocado toast recipe is the perfect lunch, snack or breakfast option when you are short on time. It takes minutes to assemble and is high protein, fibre and healthy fats, keeping you full for hours.

INGREDIENTS:

• 2 slices whole wheat bread (we used Dave’s killer bread thinly sliced)

• 175g 2% cottage cheese

• 100g tomato, sliced

• 60g, avocado, sliced

DIRECTIONS:

1. Toast the bread based on preference. While the bread is toasting, slice the tomato and avocado thinly.

2. Assemble the toast with the cottage cheese on the bottom, followed by tomato then avocado.

3. Sprinkle with salt and garnish with sprouts (if desired)

Makes 1 servings

Nutrition:

Cals: 400 calories
Protein: 26g
Carbs: 43g
Fiber: 11g
Fat: 16g

*For higher carb use a thick sliced bread, for lower carb substitute the bread for rice cakes

**To adjust the fats, adjust the amount of avocado or the % fat of the cottage cheese

Easiest Protein Balls Two Ways (Higher Cal and Lower Cal options)

Protein bites are one of the easiest grab and go snack. They take 10 minutes to prepare and can be kept in the fridge all week for whenever you need a quick bite. Have some left over at the end of the week? They also freeze well for up to two months.

The higher calorie option is an amazing option for breastfeeding mama’s. It’s packed with healthy fats and an easy way to get calories in with all three macronutrients.

INGREDIENTS:

HIGHER CALORIE OPTION

• 1 cup quick oats

• 1/4 cup pumpkin puree

• 1/2 cup peanut butter

• 2 scoops protein powder

• 1/4 cup flax seeds

• 54g chopped walnuts (~1/2 cup)

• 1 tbsp maple syrup/honey

• 2 tbsp dark chocolate chips

• 1/2 tsp salt (iodized is recommended if breastfeeding to support Mom’s thyroid health)

LOWER CALORIE OPTION

• 1 cup quick oats

• 1/3 cup pumpkin puree (NOT pumpkin pie filling)

• 1/3 cup peanut butter (or other nut butter of choice)

• 2 scoops protein powder

• 2 tbsp chia seeds (can sub with flax seeds if preferred)

• 1 tbsp maple syrup/honey

• 2 tbsp dark chocolate chips

• 1/2 tsp salt

• 1/2 tsp cinnamon

DIRECTIONS:

1. Add all ingredients to a large bowl (except the chocolate chips) and mix well until combined.

2. If the mixture is dry, add almond milk or water 1 tbsp at a time until the desired consistency is reached.

3. Fold in the chocolate chips and divide equally into 12 balls.

4. Store in the fridge for up to 1 week or freezer for up to 2 months.

Makes 12 servings

Nutrition (Higher Calorie):

Cals: 183 calories
Protein: 9g
Carbs: 12g
Fiber: 3g
Fat: 11g

Nutrition (Lower Calorie):

Cals: 126 calories
Protein: 7g
Carbs: 11g
Fiber: 2g
Fat: 6g

Crispy Spiced Chickpeas (Air Fryer)

These crispy spiced chickpeas are both delicious and extremely versatile. They make a vegetarian friendly, high protein snack or a great addition to your next nourish bowl or salad.

INGREDIENTS:

• 400ml can (15oz) of chickpeas, drained (~190g)

• 1 tsp olive oil

• 1/4 tsp salt

• 1/4 tsp garlic

• 1/4 tsp onion

• 1/2 tsp paprika

• Sprinkle of cayenne

DIRECTIONS:

1. Drain and rinse chickpeas well then remove the skins. Skin removal is easiest by submerging chickpeas in water and rubbing between your hands, skins will float to the surface once removed.

2. Dry chickpeas well, this is important to ensure the crispiest texture.

3. Toss chickpeas with oil and spice.

4. Place in the air fryer and cook at 400F/200C for 15 minutes.

Makes 2 servings

Nutrition:

Cals: 154 calories
Protein: 7g
Carbs: 21g
Fiber: 7g
Fat: 5g

Air Fryer Garlic Parmesan Edamame (Vegetarian/Vegan, High Protein)

Looking for a vegetarian friendly, high protein snack? Look no further than this garlic parmesan edamame. With 18g of protein and 7g of fibre, this snack is sure to keep you satisfied. Looking to make this snack vegan? Nutritional yeast is a great substitute for parmesan cheese.

INGREDIENTS:

• 250g frozen edamame beans (removed from pods)

• 15g shredded parmesan cheese (can sub for 1 tbsp nutritional yeast to be vegan)

• 1 tsp olive oil

• 1/4 tsp salt

• 1/4 tsp garlic powder

DIRECTIONS:

1. Place frozen edamame beans in a large bowl, pour in oil and add cheese and seasonings. Toss well to ensure all seasoning is evenly distributed.

2. Place in the air fryer and cook at 400F/200C for 9 minutes.

Makes 2 servings

Nutrition (with parmesan cheese):

Cals: 202 calories
Protein: 18g
Carbs: 11g
Fiber: 7g
Fat: 11g

Nutrition (with nutritional yeast):

Cals: 186 calories
Protein: 17g
Carbs: 13g
Fiber: 7.5g
Fat: 9g

Air Popped Popcorn Two Ways (Sweet and Savory)

Looking for a lower-calorie snack for your next party or a night in on the couch? This air popped popcorn is a high volume snack that will even help you sneak in a little extra fibre. With two options, this recipe is sure to satisfy, whether you’re craving salty or sweet!

INGREDIENTS:

• 40g (~4 cups) of air popped popcorn (can also use plain microwave popcorn

• 2 tsp butter

Cheesy

• 1 tbsp taco seasoning

• 1 tbsp nutritional yeast

Cinnamon Sugar

• 1 1/2 tbsp powdered sugar

• 1 tsp cinnamon

• 1/4 tsp ground ginger

DIRECTIONS:

1. Prepare popcorn according to directions.

2. Place the popped popcorn into a large bowl.

3. Melt butter and drizzle evenly over the bowl.

4. Add seasonings and toss well to combine.

Makes 1 serving

Nutrition (Cheesy):

Cals: 256 calories
Protein: 10g
Carbs: 34g
Fiber: 8g
Fat: 10g

Nutrition (Cinnamon Sugar):

Cals: 270 calories
Protein: 5g
Carbs: 42g
Fiber: 6g
Fat: 10g

Vegan Pumpkin Bread

Ingredients

• 2 cups whole wheat flour

• 1 ½ teaspoons pumpkin spice blend

• 1 teaspoon baking powder

• 1 teaspoon baking soda

• ¾ teaspoon fine sea salt

• ⅓  cup dairy-free chocolate chips/chunks

• ¾ cup pumpkin seeds or chopped walnuts

• 1 ½ cups cooked pumpkin puree

• ⅓ cup maple syrup

• ½ cup melted coconut oil plus extra

• 1 tablespoon orange juice

• 1 teaspoon vanilla extract

Directions

Preheat the oven to 350 degrees F. Lightly grease a 9×5 loaf pan and then line it with parchment paper. Lightly grease the parchment as well and set aside.

In a large bowl, combine the flour, cinnamon, nutmeg, cloves, ginger, baking powder, baking soda, sea salt, chocolate chips, and pumpkin seeds. Stir with a spatula to evenly mix.

Combine the pumpkin puree, maple syrup, coconut oil, orange juice, and vanilla in a blender or by whisking until totally smooth and creamy.

Pour the pureed pumpkin mixture into the large bowl with the flour mixture. Use your spatula to get all of the pumpkin mixture you can out of the blender. Gently stir and fold everything together until JUST combined.

Scrape the batter into the prepared loaf pan, smoothing the top with your spatula. You can garnish the top with extra pumpkin seeds and chocolate chips if you like. Bang the filled loaf pan on the counter a couple times to evenly distribute the batter and to fill all spaces of the loaf pan.

Bake for 50-55 minutes, or until a cake tester/paring knife inserted in the center of the loaf comes out clean. Allow the pumpkin bread to cool thoroughly before slicing and enjoying.

Makes 12 slices

Macros: Calories 382 // Protein 5g // Carbohydrate 55 // Fat 17g // Fibre 3g

Homemade Soft Pretzels

Ingredients

• 1 ½ cups water (360 mL), warm

• 1 tablespoon salt

• 1 tablespoon sugar

• 1 packet active dry yeast

• 4 cups flour (480 g)

• 3 tablespoons oil, divided

• ⅓ cup baking soda (60 g)

• 2 eggs, beaten

• coarse salt

Directions

1. In a bowl, mix water, salt, and sugar. Add yeast packet, and let rest for 5 minutes until it starts to foam.

2. Add flour and 2 tablespoons of oil, and mix thoroughly until a dough forms.

3. Remove the dough ball and use the remaining oil to cover the bowl before placing the dough back in the bowl.

4. Cover bowl with plastic wrap, and leave in a warm place for about 1 hour.

5. Preheat the oven to 450°F (230°C).

6. Cut dough into 8 pieces and roll them out into thin ropes, twisting the two ends to form a pretzel shape. Or make whatever shape your heart desires!

7. Add baking soda to a large pot of water, and bring to a rolling boil. Boil each pretzel for 30 seconds per side.

8. Transfer pretzels to a baking sheet, brush with egg wash (beat the two eggs in a small bowl), and sprinkle with salt. Bake for 10-15 minutes, until golden brown.

Makes 8 pretzels, serving size 1 pretzel

Macros:

Calories 332

Fat 7g

Carbs 50g

Fibre 2g

Protein 9g

Coconutty Banana Squares

Ingredients

• 1/2 cup (50g) coconut flour

• 1/4 cup (25g) cane or brown sugar

• 1 tsp baking powder

• 1/2 cup (100g) plain greek yogurt

• 2 eggs

• 1 medium (100g) mashed banana

• 1/4 cup chocolate chips

Directions

Mix first 3 ingredients together in a bowl. Mix next 3 ingredients together in a separate bowl - then combine the two together and mix.

Spread evenly onto a 8x8 pan lined with parchment paper and top with 1/4 cup chocolate chips (or more).⁣ Bake at 350 for 25-30 mins.⁣

Cut into 9 squares.

Macros per square: 100 calories, 4g protein, 13g carbs, 4.5g fat.

Fudgy Oat Energy Balls

Ingredients

• 1 cup oats⁠

• 1/4 cup hemp seeds⁠

• 1/4 cup maple syrup

• 1 cup nut butter

• Dash of cinnamon

• Dash sea salt⁠

Directions

Mix everything together and roll into balls. Refrigerate for at least 1 hour - then enjoy!⁠

Macros per ball: 145 calories / 7g protein / 15g carbs / 6g fat⁠

Carrot Cake Power Balls (GF, DF/Vegan)

Ingredients:

1/2 cup (80g) nut butter

1 cup (100g) grated carrots

3 tbsp maple syrup

1 cup (90g) quick or rolled oats

1 tbsp chia seeds

1 tsp vanilla extract

1 tsp cinnamon

1/4 tsp salt

1/4 tsp ginger

1/4 tsp nutmeg
⁣

Directions:

1. Mix all ingredients together

2. Roll into 10 balls and refrigerate for 2+ hours
   ⁣

   Macros per ball: 144 calories, 4g protein, 14g carbs (2g fiber) and 8g fat

High Fibre & Low Sugar Berry Muffins

These must be the easiest muffins to make, and a great way to get your kids involved!

You can tailor to what is in the freezer and to suit your family's taste.

Ingredients:

2 cups all purpose flour

1 tbsp. baking powder

1/2 tsp salt

2 large eggs

4 tbsp. maple syrup

1/2 cup sugar

1/2 cup rice bran oil

1 1/2 cups milk (any milk)

1 cup fresh / frozen blueberries

1/2 cup wheat bran

1/2 cup raw oats

1/4 cup chia seeds

Directions:

1. Pre heat oven to 350 degrees F

2. Whisk flour, baking powder and salt

3. Separately beat the eggs

4. Add the syrup, sugar, oil and milk to the eggs

5. Mix together the egg and flour mixFold through the berries

6. Pour mixture into muffin tin (makes 12 muffins)

7. Bake for 25 minutes, or until goldenSprinkle oats and chia seeds on top

Macronutrient information per muffin: 287 calories / 6g protein / 37g carbs / 13g fat

Pumpkin Protein 'Cookie Dough'

Got a sweet tooth? We got you covered with this festive, protein packed pumpkin cookie dough!

Ingredients

• Oat flour (2 tbsp)

• Powdered peanut butter (2 tbsp)

• Vanilla protein powder (1 scoop)

• Pumpkin puree (1/4 cup)

• Unsweetened almond milk (or milk of choice) (2 tbsp)

• Chocolate chips (1 tbsp)

Directions

1. Mix the flour, powdered peanut butter and protein powder together in a small bowl

2. Add the milk and protein powder and mix well

3. Fold in the chocolate chips

4. Refrigerate for at least 20 minutes, up to overnight

Macronutrient information: 265 cal / 30g protein / 25g carbohydrates / 5g fat

Coconut Cranberry Balls

With over 200 cals per serve and 17g of fat, these coconut cranberry balls are a great option for those who have higher profiles and struggle to get in your fats!

Ingredients

• 1 1/2 cups unsweetened shredded coconut

• 2 tbsp cashew butter

• 1/2 cup macadamias, crushed

• 2 tbsp honey or maple syrup

• ½ tsp vanilla extract

• 1/3 cup pistachios, shelled

• 1/3 cup dried cranberries

Directions

1. Combine the coconut, cashew butter, macadamias, honey and vanilla into a food processor and pulse until smooth

2. Rough chop the pistachios and cranberries and mix through

3. Optional: roll balls in additional shredded coconut

4. Roll into 12 balls and refrigerate for at least 2 hours

Macronutrient information per ball: 212 calories / 3g protein / 13g carbohydrates / 17g fat

Cauliflower Mac n' Cheese Balls

Is there anything cauliflower can’t become?

Instead of heading to the nearest bar and grill for some deep fried mac n’ cheese balls that will likely blow out your macro profile, have some friends over and serve them up these home made, baked cauliflower mac n’ cheese balls instead!

An important step in this recipe is making sure you let the cauliflower mac n’ cheese sit in the fridge for a good 12 hours or so before making the balls, so plan your timing accordingly!

Ingredients:

• Cauliflower, 1 head (or frozen florets, approx. 500g)

• Cheddar cheese, shredded, 1/2 cup (60g)

• Greek yogurt, plain 2%, 1/4 cup

• Almond flour, 1/2 cup (or flour of choice)

• Eggs, 2

• Breadcrumbs, 1/2 cup

• Olive oil, 2 tbsp

Directions:

1. Break the cauliflower into small florets and steam for approx. 10 minutes

2. Drain and remove as much moisture as possible with a tablecloth or paper towel

3. In a bowl or pot, mix in the greek yogurt and cheddar cheese

4. Refrigerate for 12+ hours

5. Line a baking sheet with parchment paper and drizzle 1 tbsp olive oil

6. Set up your flour, egg and breadcrumbs in individual Tupperware containers or shallow bowls

7. Roll your cauliflower mac n’ cheese into golf ball sized balls, removing any moisture with a paper towel. This recipe should make 10.

8. Place one ball at a time into the container/bowl with flour and holding the edge of the container or bowl, shake it softly so that the flour coats the ball evenly

9. Dip the ball into the egg mixture

10. Repeat #8 with the breadcrumbs and transfer to the parchment paper lined baking sheet

11. Repeat #8 through #10 with all of the balls

12. Bake at 350 for 10 minutes

13. Flip with balls and drizzle with another tbsp of olive oil. Bake for an additional 10 minutes.

14. Serve with ketchup, marinara or a chipotle mayo to dip!

Makes 10 balls. Macronutrient Information per ball: 83 calories / 4g protein / 3g carbohydrates / 6g fat

Homemade Trail Mix

Feelin’ snacky?

MTMM recommends reaching for something high in healthy fats that will leave you feeling full and satisfied. Ideally, something that you’ve prepared yourself so that you can be fully in control of the caloric content as well as the ingredients used.

Commercial trail mix may seem like it’s just nuts, dried fruit and a few M&M’s. However in reality the nuts and/or seeds are often roasted in oils and the ratio of dried fruit and chocolates to the good-fat-filled nuts is a bit higher than it needs to be.

Counter this by preparing your own with raw or self-roasted nuts and seeds, a small amount of dried fruit or goji berries and a some pieces of dark chocolate.

MTMM’s Trail Mix Recipe (makes 2 servings):

Mix together:

• 20g cashews

• 15g almonds

• 10g sunflower seeds

• 10g pumpkin seeds

• 10g goji berries

• 10g dark chocolate

Macros per serving: Cals: 211 / Protein: 7g / Carbs: 11g / Fat: 16g

Looking for more snacks that are great for on-the-go? Download our free MTMM Recipe Book, On-The-Go Edition.

Apricot & Lemon Lightning Balls

With many of our community members competing in the CanWest games and other various competitions, many consults have revolved around immediate pre game time fuel up.

About 2- 3 hours before it’s time to work, ingest a slow releasing carbohydrate such as a yam, sweet potato or serve of brown rice. Follow this up 45-60 minutes prior to activity with a fast releasing carbohydrate such as the recipe below. This is ideal for short, sharp bursts like the CanWest games workouts or a max lift attempt.

Ingredients:

• Almond Meal x 1 cup (or 1 ½ cups pulverized almonds)

• Medjool Dates x 200g

• Dried Apricots x 250g

• Flaxseed Meal x 37.5g

• Lemon Zest x 1 Tbsp

• Lemon Juice x 1 medium sized lemon

• Shredded Coconut x 1/3 cup

Directions:

1. Add the dates and apricots into a food processor and blend roughly

2. Add Almond Meal and continue to blitz

3. Once combined add in lemon zest and juice. Blitz.

4. Add in flaxseed meal and shredded coconut and again, combine.

5. Line a small baking dish with parchment paper. Roll mixture into golf ball sized pieces and place on the parchment paper.

6. Allow 3 – 4 hours to set in the fridge

7. Consume and ride the lightning!

Macros: Above recipe serves 18

• Cals: 132

• Protein: 3g

• Carbs: 20g

• Fats: 4g

Try snacking on 2 – 3 serves, 45- 60 mins prior to workout!

Quick and Easy Egg Salad (great high protein snack!)

This version of egg salad makes for a great afternoon snack that is high in protein, healthy fats and the carbs can be adjusted based on your individual needs.

This recipe is also easy to pack with you on-the-go as you can keep the bread (or carb alternative such as a rice cake) separate until it’s time to devour.

Ingredients

• 2 boiled eggs

• 1/2 cup 2% cottage cheese

• Lettuce (about 1/4-1/2 cup chopped)

• 2 tbsp cucumber, diced into fine pieces

• 1 tbsp green onion, chopped

• Salt and pepper, to taste

Directions

1. Boil your eggs: place both eggs in a pot of water, so that the water just covers them. Put the pot on the burner at high heat, cover and start the timer for 14 minutes. Once the water comes to a boil, remove the lid and reduce the heat to medium-high

2. Let the eggs cool by running them under cold water for a couple minutes before peeling

3. Place the peeled eggs and cottage cheese in a bowl and mix well, breaking the eggs into small pieces

4. Add cucumber, lettuce and green onion

5. Season with salt and pepper

6. Serve on a piece of sourdough bread, rice cake, in a pita or a tortilla wrap!

Macronutrient Information (without carb base): Cals: 230 / Protein: 24g / Carbs: 5g / Fat: 13g

Avocado Toast: high-protein snack (2 variations)

One of the most commonly sought-after recipe ideas seems to be for high protein snacks, that are also quick to make and don’t require a ton of ingredients. Well, look no further as we have put together not only one, but two ideas for a high protein snack that will keep you full and satiated until your next meal.

Find it difficult to keep your avocados ripe? As soon as they are ripe (if they feel a little bit soft and are dark in colour), put them in the fridge and they will stay ripe for about a week or so!

Option #1: Classic Avo Toast

Ingredients:

• 50g avocado

• 1 egg, boiled

• 1 slice sourdough bread (around 50g)

• 1 tbsp nutritional yeast

• 1 tbsp salsa

• 1/4 lemon, juiced

• Salt, to taste

• Garlic/garlic powder (optional, but recommended)

• Sprouts (optional)

Directions:

1. Place an egg into a pot of water, so that the water just covers the egg. Cover and cook on high heat for 14 minutes, removing the lid when it starts to boil.

2. In a bowl, mash the avocado until there are a few small chunks remaining

3. Add nutritional yeast, salsa and lemon and mix together well

4. Add salt and garlic, mix and set aside

5. Toast your piece of bread

6. Once the egg has been on the heat for 14 minutes, remove from heat and let cold water run over it for a couple minutes

7. Crack on a flat, hard surface and peel off the shell

8. Spread the avocado mixture out on the piece of bread and add the sliced boiled egg on top. Garnish with sprouts, if desired!

Macronutrient Info: Cals: 269 / Protein: 12g / Carbs: 28g / Fat: 13g

Option #1: Cottage Cheese and Avo Toast

Ingredients:

• 50g avocado, sliced

• 1/4 cup cottage cheese

• 1 slice sourdough bread (around 50g)

• Salt, to taste

• Sprouts (optional)

Directions:

1. Toast your piece of bread

2. Spread cottage cheese on toast

3. Top with sliced avocado

4. Garnish with salt and sprouts, if desired!

(yes, it’s that simple!)

Macronutrient Information: Cals: 249 / Protein: 13g / Carbs: 28g / Fat: 9g

Don’t have the carbs to spare for the toast? Try using rice cakes instead - the white cheddar flavour is highly recommended!

Edamame Dip

As vibrant in taste as it is in colour, this edamame dip is the perfect macro friendly snack, whether you’re entertaining guests or want to add this to your weekly meal prep routine. High in protein, fiber and healthy fats you’ll be hard pressed to find a better on-the-go go-to!

Ingredients

• 1 1/2 cup peeled edamame beans

• 1 clove garlic

• 1 tbsp chopped onion (optional)

• 1/4 cup plain Greek yogurt

• 1/4 cup lemon juice

• 1 tsp garlic salt

• 1 tsp salt

• 2 tsp olive oil

• 1/4 cup water

Directions

1. Add edamame, garlic, onion, greek yogurt, water, lemon juice, garlic salt and salt to a blender and process until smooth.

2. Add the olive oil while the blender is on for an additional 30 seconds.

3. Serve as dip with veggies or pita chips!

Macros for 1/4 of the dip: Cals: 135/ Protein: 9g/ Carbs: 8g/ Fat: 7g