Macro Friendly Christmas Recipes

3 Recipes that you can make or take to any holiday gathering!


PREP TIME:  3 min; Chill 3 hours; Makes 8 svgs.


  •  1 box sugar free strawberry jello

  • 2 oranges

  • 450g applesauce (2 cups)

  • 16 oz fresca, diet 7up, diet sprite, diet ginger ale, lemon lime Zevia, etc.


  1. Squeeze the juice from two oranges into a mixing bowl. Stir in jello until dissolved.

  2. Warm up applesauce in the microwave and mix in warm applesauce and diet soda.

  3. Pour into a 8×8 dish and chill in fridge until firm.

MACROS PER SERVING: 0.5P/0F/8C (34 CAL); Adapted from Kate Lyman Nutrition



Turkey Sausage & Sweet Potato Casserole

Prep time: 10 minutes; Cook time: 50 minutes; Total: 1 hr; Makes 8 servings


  • 4 cups sweet potatoes, diced (about 2 medium sweet potatoes)
  • ½ cup mushrooms
  • 1 small yellow onion, diced
  • ½ red bell pepper, diced
  • 2 Tbsp olive oil or butter
  • 16 oz turkey sausage (precooked or uncooked both work)
  • 6 eggs
  • 1 ½ cups shredded cheese of choice
  • 12 oz can evaporated milk
  • 1 tsp italian seasoning
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • ¼ tsp pepper


1. Chop your vegetables (sweet potatoes, mushroom, onion and red pepper).
Preheat large skillet over medium high heat and start cooking sweet potatoes with olive oil, butter or coconut oil.
2. If your turkey sausage is not precooked, cook it. Preheat a large skillet over a medium flame. Heat cooking oil and add turkey sausage (remove caseings if necessary).
3. In large mixing bowl, whisk together eggs, condensed milk, cheese and spices. In separate mixing bowl, mix cooked vegetables and turkey sausage.
4. Once turkey sausage and and vegetables have cooled, combine with eggs, milk and cheese mixture.
5. Grease 9×13 casserole pan and pour combined mixture into pan, making sure to spread all ingredients out evenly.
6. Bake at 350 for 45-55 minutes or until cooked through. Let cool and enjoy with your favorite toppings.
Can make ahead of time as well by covering uncooked casserole and placing in the freezer!
MACROS PER SERVING: 25P/18F/25C ; Adapted from Bucket List 

Mini Apple Pies

Prep time: 20 minutes; Cook time: 22 minutes; Makes 4 servings


  •  300 grams (about 3 medium apples) apples, cored and diced
  • 140 grams Unsweetened appesauce
  • 1/2 cup water
  • 5 grams (1 tsp) Vanilla
  • 6 grams (1.5 tsp) Cinnamon
  • 2 grams (1.5 tsp) Nutmeg
  • 2 grams (1/2 tsp) Allspice
  • 2 grams (1/2 tsp) Salt
  • 40 grams (4 servings, 2T each) Fat Free Cool Whip
  • 20 grams Toasted Pecans
  • Keebler Ready Crust Minis, pack of 4


1. Preheat oven to 350 degrees Fahrenheit.
2. Add apples, applesauce, vanilla and spices to mixing bowl and combine using a wooden spoon, until apples are evenly coated.
3.Transfer mixture to a medium saucepan and simmer over low heat for 10-12 minutes, stirring frequently. Add more water as needed. (The mixture should be somewhat thick, but add water to deglaze the pan if apples begin to stick.) Cook until apples begin to break down, right before they become mushy.
4. Evenly distribute apple mixture between 4 mini pie crusts. Place crusts on a baking sheet and bake for 12 minutes.
5. Remove from oven and let cool on a cooling rack for 10 minutes. Top with 10 grams (about 2T) of Fat Free Cool Whip, a dash of cinnamon and 5 grams of toasted pecans.
MACROS PER SERVING: 2P/8F/35C; Adapted from KLN

Consistency Over TIME = Habit & Lifestyle Change

My weight loss journey began back in the winter of 2013. I stopped getting on the scale once I saw 199 pounds on my 5’3” frame. I was in my mid-thirties and struggling to keep up with my young niece and nephew while playing. I knew it was time to take control of my lack of self-control with food! I started tracking what I was eating and started working out. The weight flew off at first…then I plateaued. I never ate terribly along with working out very consistently but I still could not kick the last 15-20 pounds that I knew would help me feel better in my own skin!

In May of 2021, I started working with Morgan and Taylor at Mac Out Nutrition. I was ready to have help to figure out why I couldn’t get below 139 pounds and why I couldn’t see any more changes in my body (muscles and toning). I had counted calories, followed food restriction plans, and various other dieting tricks. However, nothing was lasting or showed results like I was hoping for. Right away, when I started following the plan Mac Out Nutrition had for me, the scale went down some but what I noticed even more was muscle definition and areas of my body that were shrinking! I wondered if I would ever be able to tone areas that I had stretched my skin out with poor habits in my teens and twenties. Now, I’m seeing that it is possible to tighten and tone those areas…and keep going!

This amazing sister team offers perfect advice, support, encouragement and plans for anyone wanting to make a true change! It’s not an overnight miracle pill but a plan that will help you see how to change your relationship with food! A balanced and adjustable meal plan is perfection! I never had to say “no” as long as it fit within my goals! This is my new norm for food from here on out! It works!



Sara Butler, Mac Out Nutrition Coach, Certified Personal Trainer


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!