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1. INTRODUCTION............................................................................................................. 3
2. RECIPES........................................................................................................................... 5
a. SANTA CHEESECAKES................................................................................................ 5
b. FESTIVE RUM BALLS................................................................................................... 6
c. CANDY CANE OATS..................................................................................................... 7
d. MINI PAVS......................................................................................................................... 8
e. STICKY DATE PUDDINGS........................................................................................... 9
f. GINGERBREAD COOKIES........................................................................................... 10
g. FESTIVE CRANBERRY MUFFINS........................................................................... 11
3. WHAT’S NEXT - COACH MARK CARROLL PROGRAMS................................... 12
4. WANT MORE RECIPES? ........................................................................................... 13
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INTRODUCTION
Hey everyone! Congratulations on receiving my FREE holiday dessert guide featuring quick and simple low calorie
recipes! This guide features holiday desserts that you can make to bring to holiday parties and share with friends
and family. I wanted to help you stay on track for your goals while enjoying the holiday season, so I created this
guide with my friend and nutrition expert Lara Gya.
Cheers!
Coach Mark Carroll
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Hi, I’m Lara! For those that don’t know me, let me introduce myself. My name is Lara Gya and I’m a qualified nutri-
tionist. I studied hard and obtained a Bachelor in Biomedical Sciences and a Masters of Nutrition. I have a number
of years of experience in the health and fitness industry, helping hundreds of clients reach their body composition
goals. I lost 20kg and fell in love with the healthy lifestyle I had created. I became a nutritionist because I wanted to
share this joy with people who are just like me. I’m so excited for you to try these recipes this holiday season!
Enjoy!
Lara Gya
@laragya_ & @cookwithlara_ on Instagram
Lara Gya on YouTube
Laragya.com
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SANTA CHEESECAKES
Ingredients Method
1 Crush weetbix in a bowl
BASE
3 WEETBIX (can substitute 45g oats) 2 Add coconut oil and stir through
2 TSP COCONUT OIL 3 Press into muffin tray and refrigerate
4 Mix cheesecake ingredients
CHEESECAKE
1/4 CUP GREEK YOGURT 5 Add to molds
1/2 CUP COTTAGE CHEESE 6 Allow to set for a few hours
1 TBSP SUGAR FREE MAPLE SYRUP
1 TSP VANILLA ESSENCE 7 Decorate with strawberries and choc
1/2 LEMON
TOPPINGS
4 STRAWBERRIES SERVES 4 Macros Per Serve
4 SUGAR FREE WHITE CHOC CHIPS
Calories Protein Carbs Fat
135 6g 11g 7g
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FESTIVE RUM BALLS
Ingredients Method
1 Put almonds in a food processor and pulse
1 CUP OATS
100G DATES 2 Add all other ingredients and blend
1/2 CUP COCONUT 3 Start to roll into balls
1/4 CUP COCOA POWDER
4 Melt white chocolate and drizzle a little on top
2 SCOOPS PROTEIN POWDER
1/4 CUP SUGAR FREE MAPLE SYRUP 5 Top with a raspberry
1 CUP ALMONDS 6 Refrigerate a few hours until set
7 Serve and enjoy!
DECORATION
½ cup WHITE CHOC MELTS
12 RASPBERRIES
SERVES 12 Macros Per Serve
Calories Protein Carbs Fat
194 11g 18g 10g
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CANDY CANE OATS
Ingredients Method
1 Mix all ingredients together in a bowl
1/2 CUP OATS
1 TBSP CACAO 2 Melt chocolate and pour over
1 SCOOP CHOC PROTEIN POWDER 3 Crush candy cane and sprinkle
1/3 CUP ALMOND MILK
4 Refrigerate overnight and enjoy in the
1/4 CUP GREEK YOGURT
1/4 TSP MINT EXTRACT morning
TOPPING
1/2 CANDY CANE
20g WHITE CHOC
SERVES 1 Macros Per Serve
Calories Protein Carbs Fat
508 30g 52g 19g
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MINI PAVS
Ingredients Method
1 Mix yogurt and protein in a bowl
2 Empty middle of cases
9 PETITE PAVLOVA CASES 3 Fill with yogurt mix
160G YOPRO
4 Top with fruit
1 SCOOP PROTEIN POWDER
50g FRUIT OF CHOICE TO TOP
SERVES 9 Macros Per Serve
Calories Protein Carbs Fat
72 4g 12g 0g
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STICKY DATE PUDDINGS
Ingredients Method
1 Pre heat oven to 180 degrees Celsius
1 ½ cups dates
2 Chop your dates into small pieces
90g Nuttelex (salt reduced butter)
1 Tbsp vanilla extract 3 Melt Nuttlex and add in a large bowl with dates
2 eggs 4 Add vanilla and brown sugar and whisk
½ cup brown sugar 5 Add flour and baking powder and mix through
2 tsp baking powder
6 Add eggs and mix through until combined
1 ½ cups wholemeal self raising flour
8 Tbsp sugar free maple syrup 7 Line a muffin tray with patty pans or grease
with spray oil and divide up the batter
8 Bake for 20 minutes
9 Drizzle over 1 Tbsp sugar free maple syrup per
pudding
10 Serve and enjoy!
SERVES 8 Macros Per Serve
Calories Protein Carbs Fat
299 5g 49g 9g
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GINGERBREAD COOKIES
Ingredients Method
1 Preheat your oven to 180 degrees Celsius
200g wholemeal flour
1 scoop protein powder 2 Mix flour and all the spices together in a large
1/2 Tbsp baking powder bowl
2 Tbsp ginger powder
3 Melt Nuttelex and add to bowl with almond
1 Tbsp nutmeg
1/2 tsp Chinese 5 spice milk and maple syrup
2 Tbsp cinnamon 4 Mix thoroughly
1 tsp black pepper
40g Nuttelex (salt reduced butter) 5 Line a tray with baking paper
30ml almond milk 6 Roll into cookies
100ml sugar free maple syrup
7 Bake for 15 minutes
8 Allow to cool before serving and decorating
Optional for icing:
Mix sugar free icing and water to desired SERVES 12 Macros Per Serve
consistency and pipe onto cookies
Calories Protein Carbs Fat
78 5g 10g 2g
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FESTIVE CRANBERRY MUFFINS
Ingredients Method
1 Pre heat your oven to 180 degrees Celsius
2 Combine all dry ingredients in a bowl and mix
1 cup wholemeal self raising flour
2 scoops of vanilla protein 3 Add wet ingredients and mix through
2 tsp baking powder 4 Zest and juice your lemon and add to the mixture
1/4 cup granulated stevia
5 Fold in your raspberries
1/4 cup brown sugar
1 egg 6 Pour into cupcake molds
1/2 cup almond milk
7 Bake for 15-20 minutes
1/4 cup maple syrup
1 tsp vanilla essence 8 Allow to cool before serving
1 whole lemon zest
Juice of 1/2 lemon
1 cup cranberries
SERVES 12 Macros Per Serve
Calories Protein Carbs Fat
69 5g 10g 1g
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WHAT’S NEXT - COACH MARK CARROLL
PROGRAMS
The next step in your health and fitness journey is to purchase a Coach Mark Carroll program, if
you haven’t already! Along with a structured training program to help you progress in the gym
and exercise demonstration videos, you will receive extensive education around nutrition and
macros to support all of your goals.
Each program comes with 16 weeks of app access to track your weights, measure your progress,
and calculate your custom calories and macros! Mark’s methods are built around flexible dieting,
so you can leave the generic meal plans behind and take control of your nutrition while building
your best physique ever.
Visit CoachMarkCarroll.com to JOIN NOW
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WANT MORE RECIPES?
If you enjoyed these holiday recipes, then you’ll love my complete recipe nutrition guide,
Simple Macro Friendly Recipes.
With over 50 recipes included, learn how to still eat delicious and tasty food but make it fit your macros. Follow the
Coach Mark Carroll principles with these education based, macro-friendly and delicious recipes that support your
goals in the gym.
You can still eat your favourite, delicious meals and reach your goals!
Get Your Simple Macro Friendly Recipes NOW!
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