Valentine’s Day Cocktails + Alcohol into your Macros

Whether it’s after a long day or week of work, a birthday party or a holiday celebration alcoholic beverages can be involved. A popular question I get quite frequently is, “Can I drink alcohol while counting macros?” The answer is, YES you can – but it’s important to count it into your macros.  

Macronutrients consist of carbohydrates, protein and fat. Calories from alcohol are NOT classified under any of these macronutrients as they are empty calories containing zero essential nutrients. To give you a better a picture on how this looks, if you scan or look up a light beer on My Fitness Pal, it will contain about 95 calories/ 3g carb/0 g fat/ 0g protein. Let’s break this down macros to calories and see if this equals out to 95 calories.


4 calories per 1 gram of carbohydrate

4 calories per 1 gram of protein

9 calories per 1 gram of fat

If the above is calculated out mathematically.. This is what it shows from your light beer.

3 g carbohydrate x 4 calories per gram = 12 calories coming from carbohydrates

95 calories from the light beer – 12 calories = 83 calories that are simply not accounted for within those macros. We have to account for those 83 calories some way into our macros – – – > here’s how to properly track that light beer.

You can track 3 different ways. As a carbohydrate, fat or both carbohydrate AND fat.

Tracking as a carbohydrate: 95 cal / 4 cal/g = 24 g carbohydrate


Tracking as a fat: 9 cal / 9cal/g = 11 g fat


Tracking as a carb + fat = 

Carb = 47.5 cal / 4 cal/g = 12 g carbohydrate

Fat = 47.5 cal / 9 cal/g = 5 g fat

Keep in mind that alcohol contains empty calories so we must account for it as a carbohydrate, fat or both carb + fat. Once you calculate what your usual drink contains, it will become like clockwork! In My Fitness Pal there is a simple way to create drinks or recipes that you can quickly add into your macros without doing the calculations each and every time you want a beverage. Quick add option is available as well! 

**If calculating for a mixed drink, calculate based off of the liquor calories and make sure to add in the mixer. **

Take a Peak at some Macro Friendly Valentine’s Day Cocktails and/or Mocktails!

Love Bug Cocktail

4 oz Red Cranberry Juice (14C, 0.5F, 0.5P)

2 oz Lime LaCroix (0C, 0F, 0P) *Can use diet Lime Soda as well*

1 oz Vodka ~ 64 cal – Tracked as a fat 64 cal/ 9 cal/g = 7 g fat (0C, 7F, 0P)

Lime for Garnish

Add Ice

Total Macros: (14C, 7.5F, 0.5P)

Makes 1 Serving


“Be Mine” – Moscow Mule

2 oz Vodka ~128 cal – Tracked as Carb + Fat – 64 cal/ 9 cal/g = 7g fat & 64 cal / 4 cal/g = 16gC

3 oz Diet Ginger Beer

1 tbsp grenadine – (14C, 0F, 0P)

½ c halved Strawberries (6C, 0F, 0P) – Cut in half, mix in drink

Add Ice & Serve in Copper Cups

Total Macros: (36C, 7F, 0P)

Makes 1 Serving

**Any of the above drinks can be made into Mocktails, simply take out the alcohol.**


Be sure to grab our guides at check out consisting of Travel, Restaurant/Fast Food, How to calculate alcohol and macro cheat sheet! Click here for these guides.

3 Macro Friendly Holiday Desserts

Dessert is by far the #1 dish we look forward to on the holidays. Below are a few macro friendly options that would be fantastic to take to a holiday gathering that will satisfy your sweet tooth! Yum!

1. Strawberry Pretzel Salad

This high protein spin on my favorite holiday dessert is SO good, similar to the original!

Mix together for a perfect treat! 

All you need:

1 cup Two Good Strawberry (or vanilla) yogurt

2 oz low fat cottage cheese

1 cup SF Strawberry Jello

1 oz diced strawberries

10 pretzel twists

Macro breakdown: 24P, 3F, 21C

Kate Lyman Nutrition

2. FunFetti Protein Cake

Who doesn’t love cake? My brother-in-law, Cory, made this recipe and I can’t get enough of it! Cake is the perfect dessert for ANY occasion! Holidays, birthdays, rainy days, etc!

Cake Ingredients:

1 1/2 cups (159g) Kodiak Cakes Buttermilk pancake mix 

3 scoops (93g) Quest Vanilla Milkshake protein powder 

1/2 cup (96g) Swerve granular sugar substitute 

2 tsp (8g) baking powder 

1 cup (240 mL) unsweetened cashew/ almond milk 

1/2 cup (120g) unsweetened apple sauce 

1/2 cup (122g) canned pumpkin 

1 large egg (50g) 

2 tsp (8g) vanilla extract 

4 tbsp (40g) sprinkles 

Frosting Ingredients:

4oz. (110g) fat-free cream cheese, softened to room temperature 

1/2 cup (120g) 0% plain Greek yogurt 

31g (1 scoop) Quest Vanilla Milkshake protein powder 

2 tbsp (24g) Swerve granular sugar substitute 

1 tsp (4g) vanilla extract

All you do:

  1. Preheat oven to 350°F and spray two 8″ round cake pans with non-stick cooking spray. Set aside. 
  2. Mix the dry cake ingredients in a large bowl. Keep sprinkles set aside. Add wet ingredients and whisk together until smooth. Fold 2 tbsp of sprinkles into the batter.
  3. Pour half of the batter into each cake pan. Bake for 22-26 minutes or until a toothpick comes out clean. Allow cakes to completely cool before adding the frosting. 
  4. For the frosting: Blend the cream cheese and vanilla extract until smooth and pour into a medium sized bowl. Add the Greek yogurt and protein powder, mix thoroughly. 
  5. Frost the top of one cake before placing the second cake on top. Frost the top and sides of both cakes together and top with remaining sprinkles. Enjoy! Refrigerate after serving. 

Makes 8 slices, each: Cal: 200, F: 3g, C: 32.5g (2.5g fiber), P: 21g

Breanne Freeman, Master Your Macros

3. Mini Pumpkin Pies – Perfect for Thanksgiving! 

Morgan P. created these delicious mini pies! Prepare pumpkin filling mix  – {making the mix from the ingredients from the back of the pumpkin can}. Pour 1/4 cup mix in each mini pie crust. Bake at 350 degrees F for ~1 hour. Simply top with whipped cream! 

Macros for each WITH whip cream: 2.4P, 6.7F, 16.5C

Try new recipes! Look for healthier alternatives or substitutions while still incorporating your favorite foods and treats within your diet. To learn more about how to incorporate your favorite foods and still reach your goals, set up a call with us and get started!