It’s holiday time, which means there’s a good chance you’re going to be bombarded with endless snacks, sweets, casseroles and more. Pass us the eggnog, please! At FBK we’re all about balance, and want you to enjoy this special time of year with your friends and family!

So, remember that one day won’t set back all of your progress, as long as you get back to your normal healthy habits the next day. On days that you’re still committed to hitting your macros, we compiled some festive macro-friendly holiday recipes that won’t make you feel left out of all the holly jolly fun.

Coach Shae’s No-Bake Protein Pumpkin Pie

10.5 Fat | 27g Carbs | 8.5g Protein

9” Reduced-fat Graham Cracker Pie Crust
(1) 15 oz Can of Pumpkin
8 oz 1/3-Less Fat Cream Cheese (Neufchatel)
72g Lite Cool Whip
1 tbsp Pumpkin Pie Spice
3 tsp Swerve Granular Sugar Substitute
2 scoops Vanilla Protein Powder

Watch how to make it on our Instagram.

Coach Shae’s Macro-Friendly Chili

14g Fat | 40g Carbs | 30g Protein

1lb 96% lean beef
1 can Armour Chili No Beans
1 can Armour Chili Original With Beans
1 can Light Red Kidney Beans
1 can Bush’s Best Chili Beans
1 packet McCormick Chili Seasoning
48 oz tomato juice
1 onion

Watch how to make it on our Instagram.

Homemade Peppermint Mocha

1g Fat | 28g Carbs | 9g Protein

1 shot of espresso or 1/2 cup strong brewed coffee
1 tbsp cocoa powder
1 tbsp maple syrup
1/8 tsp peppermint extract
1 cup skim milk (can substitute with milk of choice)

In a mug, whisk together the hot espresso (or brewed coffee), cocoa powder, maple syrup and peppermint extract. Pour the hot milk over top (froth it for added texture). Learn more here.

Gingerbread Overnight Protein Oats

9g Fat | 47g Carbs | 28g Protein

⅓ cup (35g) Rolled Oats
1 tbsp Chia Seeds
30g Vanilla Protein Powder
1 tbsp Molasses
1 tsp Ground Ginger
1 tsp ground cinnamon
1 ¼ cup unsweetened almond milk

Add all the dry ingredients to a bowl and stir to combine. Add the almond milk and mix well, making sure there are no clumps. Pour into a jar and place into the fridge for at least an hour up to overnight. In the morning, add any toppings you desire and dig in! You can take this recipe to the next level by topping with things like cacao nibs, coconut, raisins, chopped almonds and coconut whipped cream. It’s also amazing with some coconut yogurt stirred in! Learn more here.


7.5g Fat | 24.5g Carbs | 28g Protein

180g unsweetened almond milk
82g pumpkin purée
1 tbsp ground flax seed
1 graham cracker sheet
1 scoop (31g) vanilla protein powder
1/4 teaspoon pumpkin pie spice
1 cup ice

Combine all ingredients in a blender and blend. Make it with us on IG.

Macro-Friendly PSL from Starbucks

2g Fat | 20g Carbs | 1g Protein

Grande Americano with only one shot
1.5 pumps of Pumpkin Spice
Top with steamed coconut milk (steamed with Pumpkin Spice topping)

“Hi, can I please get a Grande Americano with one shot and 1.5 pumps of Pumpkin Spice? And then can you please top it with steamed coconut milk, and can you steam the pumpkin spice topping into the milk?”

Eggnog Protein Pancakes

7g Fat | 22.5g Carbs | 31g Protein

1 Large Whole Egg
2 Large Egg Whites
½ Teaspoon Ground Cinnamon
1 Scoop Vanilla Protein Powder
3 tbsp Coconut Flour
2 oz Eggnog
4 oz Cream Cheese - Fat-free or reduced-fat are preferred
1 ½ tsp Baking Powder

Recipe makes 2 servings. Macros are for 1 serving. Combine all ingredients into a bowl. Turn your burner to medium and spray pan with non-stick cooking spray. Pour batter onto warm pan to form pancakes and cook 2-3 minutes each side. You may choose to top with ground cinnamon and sugar-free syrup! Learn more here.

Peppermint Mocha Coffee

3g Fat | 25g Carbs | 3g Protein

1/2 cup strong coffee
1 tbsp hot coco mix
1/2 tbsp maple syrup
1/8 tsp peppermint extract
1/2 cup milk of choice - frothed

Optional toppings: crushed candy cane or whip cream.

Instructions: combine hot coco mix, maple syrup, and peppermint extract together. Pour coffee over mixture. Add in frothed milk of choice!

Chicken Pot Pie with Cheesy Biscuits

21.5g Fat | 48.5 Carbs | 38.5g Protein

1 tablespoon olive oil
¼ cup all-purpose flour
2 teaspoons dried rosemary or thyme, divided (or 6 tablespoons fresh)
2 cups 2% milk, divided
½ teaspoon salt
1 pound cooked chicken breast (diced)
1 10-oz package frozen mixed vegetables (we used “Bird’s Eye”)
1 10-oz can “Campbell’s” 98% fat-free cream of chicken soup
½ cup fat-free chicken broth
2 ½ cups (1 package) “Zatarain’s” buttermilk biscuit mix
6 tablespoons melted butter
½ cup grated Parmesan cheese

Learn how to make it here.

Instant Pot Beef Stew

19.5g Fat | 26g Carbs | 32g Protein

2 lb (907g) beef chuck roast
1 tbsp olive oil
1 ½ cups (360g) roughly diced onion (about 1 large)
4 large carrots (184g) (cut into 1/2-inch slices)
3 garlic cloves (minced)
1 lb (454g) gold potatoes (1 ½-inch dice)
2 cups (452g) beef broth
¼ cup (66g) tomato paste
2 tablespoons (32g) balsamic vinegar
1 teaspoon dried rosemary (or 2 tablespoons chopped fresh)
½ teaspoon salt
2 tablespoons cornstarch
1 cup (160g) frozen peas

Learn how to make it here.

Kodiak Protein Pumpkin Bread

22g F | 30g C | 6g P


1/4 cup melted butter
1/4 cup Kodiak Buttermilk Power Cakes
1/4 cup rolled oats
1/4 cup brown sugar
1/2 tsp cinnamon


2 cups Kodiak Flapjack & Waffle Mix
1 tsp cinnamon
1/2 cup pure maple syrup
1/2 cup neutral oil
1/2 cup pumpkin purée
2 eggs
1 tsp vanilla
1/4 cup milk

Watch how to make it on our Instagram here.


Festive snacks aside, when it’s the big day and you’re looking at a big holiday feast in front of you, here are our best tips for navigating it mindfully:

Remember that the best way to stay in control of your food choices is to load your plate with protein first! At every holiday meal we’ve ever been to there’s always a great protein option. Start with filling your plate with foods like:

  • Classic Turkey (duh!)
  • Glazed Ham
  • Roast Chicken
  • Brisket
  • Shrimp Cocktail

Then, move to filling your plate with green things (that still taste incredible, btw!) Foods like these will help fill you up and get the appropriate amount of fiber:

  • Roasted Veggies (Green Beans, Asparagus, Brussel Sprouts, etc.)
  • Greens-based Salads
  • Roasted Carrots or Root Vegetables
  • Cranberry Sauce or Salad
  • Collard Greens

Finally, move to your starchy carbs and fats. If you can leave the really dense casseroles or dips to the end of filing your plate, that’s the easiest hack there is!

  • Classic Mashed Potatoes
  • Roasted Sweet Potatoes
  • Stuffing
  • Casseroles
  • Mac and Cheese
  • Dips

Need some more ideas on navigating the holidays with realistic expectations and maintaining your health? Read our Realistic Healthy Through the Holidays blog.