Meals in a Mug

CHOCOLATE RASPBERRY FRENCH TOAST

Kickstart your day with whole grains, which can lower heart disease and cancer risk.

Ingredients
2 slices of whole grain bread
½ cup raspberries
1 egg
⅓ cup milk
1 Tbsp. cocoa powder
½ tsp. cinnamon
½ tsp. vanilla extract
Maple syrup
Chopped nuts

Instructions
Cut 2 slices whole grain bread into cubes. Place half the bread in bottom of a greased 450ml mug. Cover bread with half of the raspberries, another layer of bread cubes, and the remaining raspberries. Whisk together 1 egg, ⅓ cup milk, 1 Tbsp. cocoa powder, ½ tsp. cinnamon, and ½ tsp. vanilla extract. Pour egg mixture into mug, let sit 1 minute, and then microwave on high until puffed and set, 2 minutes. Serve topped with maple syrup and chopped nuts of choice.

Nutrition Information
Kilojoules (without nuts or syrup): 1531
Protein: 21 g
Carbs: 50 g
Fibre: 12 g
Sugar: 12 g
Total fat: 10 g
Saturated fat: 3 g
Sodium: 406 mg

LUNCH: LENTIL SALAD WITH POACHED EGG

Lentils deliver hunger-fighting fibre, and eggs supply high-quality protein.

Ingredients
1 cup baby spinach
½ cup canned lentils
1 diced plum tomato
1 Tbsp. chopped parsley
1½ tsp. fresh lemon juice
Pinch of salt
½ cup water
¼ tsp. vinegar
1 egg
Smoked paprika

Instructions
Place 1 cup baby spinach, ½ cup canned lentils (drained), 1 diced plum tomato, 1 Tbsp. chopped parsley, 1½ tsp. fresh lemon juice, and a pinch of salt in a 450ml mug. Microwave on high until hot, 1 minute. Place ½ cup water and ¼ tsp. vinegar in a separate mug. Crack an egg into the water and microwave on high until whites are set and yolks still runny, 1 minute. Remove egg with slotted spoon and place on top of lentils. Dust with smoked paprika.

Nutrition Information
Calories: 674
Protein: 13 g
Carbs: 17 g
Fibre: 8 g
Sugar: 3 g
Total fat: 5 g
Saturated fat: 1.5 g
Sodium: 358 mg

POST-WORKOUT: MAPLE WALNUT GRANOLA

This combo of carbs, protein, and antioxidants can recharge your muscles.

Ingredients
2 tsp. honey
2 tsp. coconut oil
¼ cup rolled oats
1 Tbsp. chopped walnuts
¼ tsp. ground ginger
½ tsp. vanilla
Pinch of salt
Greek yogurt (optional)
Berries of choice (optional)

Instructions
Microwave 2 tsp. honey and 2 tsp. coconut oil in a 450ml mug on high until liquefied, 20 seconds. Stir in ¼ cup rolled oats, 1 Tbsp. chopped walnuts, ¼ tsp. ground ginger, ½ tsp. vanilla extract, and a small pinch of salt. Microwave on medium power (50%) for 3 minutes, stirring once halfway, until oats are toasted. Stir in Greek yoghurt and berries of choice.

Nutrition Information
Kilojoules (without yogurt or berries): 1071
Protein: 5 g
Carbs: 27 g
Fibre: 3 g
Sugar: 12 g
Total fat: 15 g
Saturated fat: 8 g
Sodium: 146 mg

DINNER: PASTA BOLOGNESE

Beef gives you a shot of energy-boosting iron, and pasta sauce has the cancer-fighting antioxidant lycopene.

Ingredients
½ cup whole grain elbow pasta
Pinch of salt
½ cup water
2 oz. crumbled ground beef
½ cup chopped mushrooms
½ cup marinara sauce
½ tsp. dried oregano
½ tsp. garlic powder
½ tsp. onion powder
Shredded Parmesan cheese

Instructions
Place ½ cup whole grain elbow pasta, a couple pinches of salt, and ½ cup water in a 450ml mug; place mug in a microwave-safe bowl to catch any spillover. Microwave on high until pasta is tender, 6 minutes, stopping to stir every 1 minute. If water boils over, add 2 Tbsp. more, to keep pasta moist. Drain any excess water. In a separate mug, microwave2 oz. crumbled ground beef and ½ cup chopped mushrooms on high until meat is cooked through, 3 minutes. Stir in ½ cup marinara sauce and ½ tsp. each dried oregano, garlic powder, and onion powder. Microwave until warmed through, 30 seconds. Add meat sauce to mug with pasta and garnish with Parmesan.

Nutrition Information
Kilojoules (without Parmesan cheese): 1824
Protein: 23 g
Carbs: 52 g
Fibre: 8 g
Sugar: 3 g
Total fat: 16 g
Saturated fat: 5 g
Sodium: 913 mg

DESSERT:  UPSIDE DOWN PEACH CRISP

Peaches provide vitamin C that may help runners side-step infections like a cold.