CHRISTMAS RECIPES

for food lovers, from food lovers

Our festive tips...
We know that Christmas can be overwhelming, especially if you are working towards a
fitness goal

On one side you have your mind telling you to be mindful, that you’ve worked so hard
for your results but on the other side you want to enjoy the festive period and making
memories.

Not to mention the peer pressure from others

‘ooo doesn’t that go against your diet’
‘are you really going to eat another one?’

Navigating Christmas is NOT easy!

But we’re here to help!

First of all...

It’s okay to opt for a lower calorie option if you want, it’s also ok to opt for a higher calorie
option if you want.

I will always recall my dad telling me to ‘get a grip’ (in a light hearted way) when I asked for low
fat sausages for the pigs in blankets, for most people this might have made them feel
uncomfortable but I had a conversation with my dad about how it was actually smart to have
low fat sausages because 1- they’d taste exactly the same and 2, for the same calories of 2
standard sausages I could have 2 low fat sausages and 2 chocolates, the conversation was
really insightful for my family and we ended up getting low fat sausages. Now I’m not saying
you have to do this, if you want to have the standard sausages and the chocolates you can, or
you can open up a line for a conversation based on your knowledge. Either way, just do what
you want!

Secondly...

The festive period is essentially 4 days of the year if you’re counting christmas eve, christmas
day, boxing day & new years eve, in the grand scheme of things that’s 4 out of 365 days... your
progress isn’t going to be ruined if you ‘over indulge’

Third point...

Expect the scales to go up, you’re going to be eating and drinking food you wouldn’t usually
eat, even if you don’t go over your calories the scale will still go up because your body isn’t
used to these foods and therefore it will take a little longer to digest them.

Finally...

Enjoy yourself, what you want to do at Christmas is YOUR choice, if you find something
triggering remove yourself from the situation. If you want some cake, have some cake, just
don’t make yourself feel shit about it afterwards.
BREAKFAST
A GOOD BRE AKFAST IS TH E
STAR T TO A GOOD D AY
Gingerbread
Protein
Smoothie
Calories per serving: 188 calories

Macros per serving: C: 12g F: 4g P 26g

TIME SERVES SKILL

5M 1 easy

Ingredients
30g vanilla whey
1/4 teaspoon ginger
1/2 teaspoon cinamon
1/4 teaspoon numeg
5g reduced fat squirty cream
(asda was used for this recipe)
1 ginger biscuit for on top
2g sprinkles
1 cup of ice

Method
1. Place the whey, ice and spices in a
blender and process until thick and
smooth.
2. Garnish with toppings.
3. Serve immediately!
 Apple Pie Pancakes
Calories per serving:
313 calories

Macros per serving: TIME SERVES SKILL

C: 43g F: 8g P 24g 12m 1 easy

Ingredients for Method for pancakes

pancakes 1. Blend oats until they form a powder
40g oats 2. Mix all pancake ingredients together
50ml skimmed milk 3. Start the method for the apples
1 egg 4. Spray a pan with frylight and individually cook the pancakes
1 egg white
10g granulated sweetener Method for apples
10g vanilla protein
1. Cut apples, and slowly bring to boil
Ingredients for 2. Once apples are soft cover with skinny food co syrup and 1/8
teaspoon of cinnamon
apples
30g red apple
1/8 teaspoon cinnamon Serve & Enjoy!!!
low cal spray
10g skinny food co maple syrup
Eggnog
Overnight
Oats
Calories per serving: 188 calories

Macros per serving: C: 12g F: 4g P 26g

SKILL
TIME SERVES easy
8 hours 1

Ingredients
10ml eggnog syrup (sweetbird was used
for this recipe)
1/6 teaspoon cinamon
1/6 teaspoon numeg
75g 0% fat greek yoghurt
115ml almond milk
50g oats
10g almond butter
5g chia seeds
optional pecan for the decor

Method
1. Combine old-fashioned oats, chia seeds,
Greek yogurt, eggnog, almond butter,
almond milk, nutmeg, and cinnamon in a
mason jar; cover; and shake to combine.
If your jar isn't big enough, mix together
in a bowl before putting in mason jar.
2. Refrigerate overnight, or at least for 8
hours
3. Before eating top with a pecan, if you
desire
 SIDES
GOOD FOOD = GOOD MOOD
Air Fryer Chicks In Blankets
Calories per serving:
156 calories

Macros per serving: TIME SERVES SKILL

C: 1.5g F: 7.5g P 22g 12m 2 easy

Method
1. Cut 4 heck sausages in half so you have 8 mini sausages
Ingredients 2. Cut 4 rashers in half so you have 8 mini rashers
4 Heck Sausages 3. Place the sausages at one end of each of the bacon rashers
4 The Jolly Hog Rashers and roll
4. Place in the airfryer for 8 minutes
5. Serve
 Creamy Mash
Calories per serving:
146 calories
Macros per serving:
C: 21g F: 4.5g P 5.7g
Ingredients
850g Peeled Potatoes
10g Whole Garlic Cloves
30g I Can’t Believe it’s Not
Butter – Light
2 Eggs
1 tbsp Salt
Chives – for garnish
TIME SERVES SKILL
30m 6 easy
Method
1. Peel potatoes and cut into cubes, remember to weigh out
potatoes after they have been cut and peeled to get the
accurate calorie count / weight
2. Bring a medium saucepan filled with water to a boil, add
cubed potatoes, 1/2 tbsp salt and all of your garlic cloves. Boil
until potatoes easily fall apart with a fork.
3. Strain your potatoes and remove most of the garlic cloves, if
you want a super garlicy mashed potato you can leave 1-2 in
4. Transfer mashed potatoes into a bowl, crack two eggs into
the potatoes, add in I can’t believe it’s not butter light, and 1/2
tbsp salt. Mix until whipped together
5. Sprinkle with chives for garnish and enjoy!
 Roasted Sprouts & Bacon
Calories per serving:
90 calories

Macros per serving: TIME SERVES SKILL

C: 5g F: 2.5g P 12g 12m 5 easy

Method
Ingredients 1. Chop sprouts if desired
2. Cut bacon into small squares
500g sprouts
3. Mix together, season and spray with fry light
10 smoked bacon
4. Place in airfryer for 10-12 minutes, dependant on the airfryer
medallions
Fry Light
you may have to make in batches
Salt & Pepper
SNACKS / DESSERTS
GOOD FOOD = GOOD MOOD
 Gingerbread
Protein
Cookies
Calories per serving: 75 calories (based
on a batch of 12)

Macros per serving: C: 11g F: 1g P 5g

TIME SERVES SKILL

2.5 hours 12 easy

Ingredients
45g vanilla whey
130g Flour
1 teaspoon ginger
1 teaspoon cinamon
1/4 teaspoon numeg
1/4 teaspoon Baking Soda
30g Granular Sugar
2 Tbsp Molasses
42g I can’t believe it’s not butter light
1tsp Vanilla
10ml Skimmed milk

Method
1. In a large bowl, combine all of the dry ingredients for your gingerbread cookies and mix it up until combined.
2. Add the butter, molasses, vanilla extract, and tablespoon of milk, then mix up until it forms a thick cookie dough. Use your
hands to bring everything together if needed.
3. Refrigerate the dough for 1 hour. This chilling time makes the dough much easier to work with, and it will help ensure the
cookies don't become cakey once baked.
4. Once the dough has chilled, preheat your oven to 350 degrees F.
5. Add your cookie dough to a flat surface and use a rolling pin to roll it out until flat (gingerbread only rises a very small amount,
so roll out the dough as thick as you'd like your cookies). To roll out the dough, I prefer laying a sheet of parchment paper over
the top while rolling to prevent sticking.
6. Cut out as many gingerbread cookies as you can, peel away the excess dough, and carefully lift the gingerbread cookies onto a
baking sheet. If you have a hard time picking them up, that just means you rolled the dough too thin and you'll want to re-form
it to roll it out once more.
7. Form the scraps back into a dough ball, roll that out, and cut out more cookies. Continue until you have used up all your dough.
I was able to cut 12 gingerbread cookies out of my dough, but that may vary depending on the size/shape of your cookies.
8. Bake the gingerbread cookies for 12 minutes.
9. Remove the cookies from the oven and let them sit on a cooling rack for one hour to completely cool and firm up. These
gingerbread cookies will harden the longer they sit, so if you find that one hour was not long enough, you can let them sit
overnight or put them in the fridge to speed the process.
10. Make a simple icing with powdered sugar & milk to decorate your gingerbread cookies, or use premade frosting in a piping bag.
Chocolate Christmas Pudding
Calories per serving:
289 calories
Macros per serving:
C: 27.7g F: 14.3g P 11.7g
Ingredients
25g i can’t believe it’s not butter
light
30g greek yogurt 0%
30g dark muscovado sugar
1 large egg
30g chocolate brownie protein
powder
25g ground almonds
1/2 tsp ground cinnamon
1/4 tsp mixed spice
1 tsp baking powder
Pinch of salt
15g unsweetened almond milk
60g dried mixed fruit (optional)
TIME SERVES SKILL
30m 3 easy
Method
1. Preheat oven to 180°c and lightly grease 3 dariole moulds with oil
spray or butter.
2. Add the butter, yogurt and sugar to a bowl and beat together by hand
or with an electric whisk until fully combined.
3. Then add the egg and beat again until just combined.
4. Add the protein powder, ground almonds, cinnamon, mixed spice,
baking powder and salt and stir until a thick batter forms.
5. Finally add the mixed dried fruit, along with the almond milk and fold
through until evenly distributed and the batter has loosened.
6. Spoon the mixture between the 3 moulds and bake for 12 minutes,
until a skewer comes out clean.
7. Carefully run a knife round the outside of each mould and turn out
onto a plate.