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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
h. SAUSAGE ROLL SCROLLS ..................................................................................................... 12
i. CHRISTMAS PUDDING SMOOTHIE ................................................................................ 13
j. FESTIVE SMOOTHIE BOWL ................................................................................................ 14
k. KALE & POMEGRANATE SALAD ...................................................................................... 15
l. CHOC PUDDING MOUSSE .................................................................................................. 16
m. BREAD BUNS CHRISTMAS TREE ..................................................................................... 17

3. WHERE TO NEXT? .............................................................................................................. 18

4. WANT MORE RECIPES? .................................................................................................. 19

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INTRODUCTION

Welcome to the Macro Friendly Holiday Desserts eBook!

Hi everyone!,
We’re so excited to share this free special recipe guide with you! As fitness coaches, we know that the holiday
season can be a challenging time to balance indulgence with health, so we’ve put together a collection of festive
recipes that are delicious, simple, and aligned with your fitness goals.
This ebook is filled with a variety of guilt-free desserts and treats. Whether you’re hosting family dinners, attending
holiday gatherings, or just want some inspiration to keep your sweet treats exciting, these recipes have been
designed to make your festive season both flavorful and mindful!
Our philosophy is simple: food should be both enjoyable and supportive of your goals.
This festive season, let’s celebrate the joy of eating well without the stress. You absolutely can eat desserts without
breaking the calorie bank! We’re here to show you that you don’t have to choose between enjoying the holidays
and staying on track with your fitness.
Happy cooking, and here’s to a joyful, delicious, and balanced holiday season! With love,

Lauren Simpson & Coach Mark Carroll

@laurensimpson & @coachmarkcarroll Instagram
Lauren Simpson & Coach Mark Carroll on YouTube

laurensimpsonfitness.com
coachmarkcarroll.com

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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
nutritionist. 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_ & @laragyanutrition 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

1 cup wholemeal self raising flour
2 scoops of vanilla protein 2 Combine all dry ingredients in a bowl and mix
2 tsp baking powder 3 Add wet ingredients and mix through
1/4 cup granulated stevia
4 Zest and juice your lemon and add to the
1/4 cup brown sugar
legg mixture
1/2 cup almond milk 5 Fold in your raspberries
1/4 cup maple syrup
1 tsp vanilla essence 6 Pour into cupcake molds
1 whole lemon zest 7 Bake for 15-20 minutes
Juice of 1/2 lemon
8 Allow to cool before serving
1 cup cranberries

SERVES 12 Macros Per Serve

Calories Protein Carbs Fat

69 5g 10g 19

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SAUSAGE ROLL SCROLLS

Ingredients Method

1 In a bowl, mix the ground beef with the finely chopped

onions, minced garlic, dried mixed herbs, salt, and pepper.

1 sheet light puff pastry
8.8 oz lean ground beef Combine well.
(approx. 250 grams) 2 Roll out the lean puff pastry and spread the beef mixture
1 tbsp sesame seeds
evenly over the pastry, leaving a small border around the
1 whole onion
1 tsp garlic edges.
1/2 tsp dried herbs
3 Gently roll the puff pastry, starting from one end, into a log
1 whole egg
shape.

4 Slice the rolled pastry into scroll-sized pieces, about 1 to 1.5

inches thick.

5 Place the scrolls on a lined baking sheet and Brush the

Please note this recipe makes 4 large
scrolls- the macros and calories are for 1 tops with the beaten egg (optional) for a golden finish and

sprinkle with sesame seeds.

Makes 4 - Macros and Cals for 1 scroll 6 Preheat the oven to 400°F (200°C) and bake the scrolls for

20-25 minutes, or until the pastry is golden and the beef is

Calories Protein Carbs Fat
266 19 25 10 cooked through.

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CHRISTMAS PUDDING SMOOTHIE

Ingredients Method

1 In a blender, combine all the ingredients

2 Sip on this protein-packed, Christmas-flavored

1/2 cup plain Greek yoghurt
1/2 cup almond milk smoothie that’s perfect for a healthy holiday treat!
1 scoop protein powder
1/2 whole banana
1/4 tsp cinnamon
1/4 tsp nutmeg
1 tbsp raisins
1 tbsp cranberries
1/2 tsp vanilla extract
1 Tsp chia seeds

Calories Protein Carbs Fat

357 39 42 5

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FESTIVE SMOOTHIE BOWL

Ingredients Method

1 In a blender, combine the frozen banana, frozen

raspberries, Greek yogurt, almond milk, and

1/2 whole banana
1/2 cup raspberries protein powder. Blend until smooth and creamy. If
1/4 cup plain Greek yoghurt it’s too thick, you can add a bit more almond milk.
1/2 cup almond milk
2 Once smooth, pour the mixture into a bowl and
1 scoop protein powder
1 tsp sugar free maple syrup smooth the top.
1 tbsp pomegranate seeds
3 Add toppings - fresh raspberries, pomegranate
1/4 whole apple
1 cup ice seeds, and apple on top of the smoothie. Be

creative with your design for a festive look!

Calories Protein Carbs Fat

317 33 35 5

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KALE & POMEGRANATE SALAD

Ingredients Method

1 Massage kale with olive oil and lemon juice until

softened.
1 cup kale
1/4 whole apple 2 Add apple slices, pomegranate seeds, walnuts,
2 tbsp pomegranate seeds feta, and shredded chicken.
2 tbsp Walnuts
3 Toss gently, season with salt and pepper, and
1/4 cup feta cheese
3.5 oz chicken breast cooked- approx. 100g of enjoy!
chicken
1 tsp olive oil
1 tsp lemon juice

Calories Protein Carbs Fat

470 40 19 26

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CHOC PUDDING MOUSSE

Ingredients Method

1 In a blender or food processor, add the avocado,

banana, cocoa powder, almond milk, sugar-free

1/2 whole avocado
1/2 whole banana maple syrup, and vanilla extract.
1 tbsp unsweetened cocoa powder 2 Pulse the mixture until it becomes smooth and
2 tbsp Almond milk
creamy. If you prefer a thicker texture, you can add
1 tsp sugar free maple syrup
1/4 tsp vanilla extract chia seeds to the mix and blend.
1/2 tsp chia seeds
3 Transfer the mousse to a small bowl and
refrigerate for 1 hour to set and chill.

4 Garnish with a sprinkle of crushed nuts and enjoy

your healthy choc pudding mousse

Calories Protein Carbs Fat

220 4 24 12

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BREAD BUNS CHRISTMAS TREE

Ingredients Method

1 Preheat the oven to 180°C (350°F) and line a baking tray with

parchment paper.
1 cup greek yoghurt
1 cup self-raising flour 2 Mix the dough: In a bowl, combine Greek yogurt, self-raising
1 tsp baking powder flour, baking powder, and salt. Stir until it forms a smooth
1/4 tsp salt
dough. If the dough is too sticky, add a bit more flour.
1 tbsp olive oil
4 oz brie cheese 3 Shape the buns: Divide the dough into 12 small portions and
2 tbsp herbs
roll them into balls.

4 Arrange the dough balls in the shape of a Christmas tree

on the baking tray. Leave space for the Brie cheese in the

center of the tree.

5 Place the Brie cheese in the center of the dough balls.

Serves 4 - Please note the macros and
Cals are for 1 serving 6 Brush the dough balls with olive oil and sprinkle the mixed

herbs on top. Bake for 20-25 minutes or until the buns are

golden and the Brie is melted.

Calories Protein Carbs Fat 7 Garnish with extra herbs if desired and enjoy your bread
277 16 25 12.5
buns Christmas tree with melted Brie!

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WHERE TO NEXT?
Your next steps in your fitness journey should be you taking action and control of where you
want to go! We have helped 1000s of women and men all over the world completely transform
their bodies and mindset. We would love to help YOU do just that!

My “Coach Mark Carroll” programs have been a game changer and for the person who is motivated to
improve and not settle! This is perfect for YOU!

Myself and Lauren Simpson have joined forces on the ULTIMATE WOMEN’S training series, our ‘Bikini Method’
Subscription”.

This is an amazing community of women all using our methods to intelligent and effective training and
nutrition! Who are using our education, learning, putting into place our knowledge and most of all, achieving
AMAZING RESULTS!

We also have EXCITING NEWS! We are not introducing for the first time NUTRITIONAL MEAL PLANS into the
Bikini Method Subscription. This goes along with our macros and flexible dieting nutrition option. Whether
you are a woman who prefers tracking your calories and macros, or following a specific daily meal plan. We
have you covered!

Plus! Don’t forget! With the Bikini Method, you receive a BRAND NEW TRAINING program every single
month!

Your training, nutrition and education are all covered! AND! A community of 1000s of like minded supportive
women. With myself, Coach Mark Carroll and Lauren Simpson, as your coaches, guiding you to your goals and
beyond. Ladies! If you are ready to build those glutes, shape those legs and crush your weights in the gym....
and most importantly!

Build and grow your confidence within yourself. Whether it is to wear a bikini at the beach, feel more
comfortable putting on that outfit for a girls night, or you just love training and want to finally see real and
rapid progression in the gym!

Our Bikini Method is for you! Plus, you can add these daily dessert recipes into your plan! Look and feel
amazing, while enjoying delicious foods which won’t break the “calorie bank”.

Enjoy your MACRO FRIENDLY HOLIDAY DESSERTS! Myself and Lauren cannot wait to coach you in our
women’s community, The Bikini Method Subscription.

BEGIN YOUR TRANSFORMATION IN

THIS AMAZING COMMUNITY 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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Copyright ©️ Carroll Performance Pty Ltd
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Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This
e-book is a compilation of one person’s ideas, concepts, ideologies, philosophies and opinions.
You should carry out your own research and/or seek your own professional advice before acting or
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reliance on, the content of this e-resource. You accept sole responsibility for the outcomes if you
choose to adopt and/or use the systems, methods, ideas, concepts and opinions within the content
of this e-book.

info@coachi.com www.coachv.com

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