Recipes Winter 2018: Cookies ‘n Pie That Won’t Ruin Your Gains

Recipes Winter 2018: Cookies ‘n Pie That Won’t Ruin Your Gains

Winter 2018 was brutal. Cold, dark, and full of comfort food cravings.

But you don’t have to choose between enjoying seasonal treats and staying on track with your fitness goals.

Here are the cookie and pie recipes that kept our clients satisfied without sabotaging their progress.

The Problem with Traditional Winter Treats

Regular Cookies:

• 150+ calories each
• Loaded with refined sugar
• Zero nutritional value
• Blood sugar rollercoaster

Traditional Pies:

• 400+ calories per slice
• Butter-heavy crusts
• Sugar-bomb fillings
• Guilt and regret included

The Solution:
Recipes that taste amazing but support your goals instead of destroying them.

Our personal trainers Melbourne developed these recipes during the cold winter of 2018.

The Protein Cookie Revolution

Recipe 1: Double Chocolate Protein Cookies

Ingredients:

• 1 cup oat flour
• 1 scoop chocolate protein powder
• 2 tbsp cocoa powder
• 1/4 cup almond butter
• 1/4 cup honey
• 1 egg
• 1/4 cup dark chocolate chips
• 1 tsp vanilla extract

Method:

1. Mix dry ingredients in large bowl
2. Combine wet ingredients separately
3. Fold wet into dry until just combined
4. Add chocolate chips
5. Bake at 180°C for 12 minutes

Nutrition Per Cookie:

• Calories: 85
• Protein: 6g
• Carbs: 8g
• Fat: 3g

Why They Work:
Protein keeps you full. Natural sweeteners prevent sugar crashes. Portion control built in.

Recipe 2: Peanut Butter Protein Cookies

Ingredients:

• 1 cup almond flour
• 1 scoop vanilla protein powder
• 1/3 cup natural peanut butter
• 1/4 cup maple syrup
• 1 egg
• 1 tsp baking soda
• Pinch of salt

Method:

1. Preheat oven to 175°C
2. Mix all ingredients until smooth dough forms
3. Roll into 12 balls
4. Flatten with fork in cross pattern
5. Bake 10-12 minutes until golden

Nutrition Per Cookie:

• Calories: 95
• Protein: 7g
• Carbs: 6g
• Fat: 5g

Client Feedback:
“These taste like real peanut butter cookies but I don’t feel guilty eating them.”

Our female personal trainers found these particularly popular with clients who missed their favorite treats.

Recipe 3: Oatmeal Raisin Protein Cookies

Ingredients:

• 1.5 cups rolled oats
• 1 scoop vanilla protein powder
• 1/2 cup raisins
• 1/4 cup coconut oil, melted
• 1/4 cup honey
• 1 egg
• 1 tsp cinnamon
• 1/2 tsp vanilla

Method:

1. Combine oats, protein powder, and cinnamon
2. Mix wet ingredients separately
3. Fold together with raisins
4. Drop spoonfuls on baking sheet
5. Bake at 180°C for 15 minutes

Nutrition Per Cookie:

• Calories: 78
• Protein: 5g
• Carbs: 11g
• Fat: 2g

Perfect For:
Pre-workout fuel or post-workout recovery.

The Guilt-Free Pie Collection

Recipe 4: Apple Cinnamon Protein Pie

Crust:

• 1 cup almond flour
• 1/4 cup coconut flour
• 2 tbsp coconut oil
• 1 tbsp honey
• Pinch of salt

Filling:

• 6 apples, sliced thin
• 1 scoop vanilla protein powder
• 2 tbsp honey
• 2 tsp cinnamon
• 1 tbsp cornstarch
• 1/4 cup water

Method:

1. Mix crust ingredients, press into pie dish
2. Bake crust 10 minutes at 180°C
3. Toss apples with remaining ingredients
4. Fill crust, bake 45 minutes until golden
5. Cool before serving

Nutrition Per Slice (8 slices):

• Calories: 165
• Protein: 6g
• Carbs: 22g
• Fat: 6g

Why It Works:
Fiber from apples keeps you full. Protein prevents blood sugar spikes. Natural sweetness satisfies cravings.

Recipe 5: Chocolate Avocado Pie

Crust:

• 1 cup dates, pitted
• 1 cup almonds
• 2 tbsp cocoa powder

Filling:

• 3 ripe avocados
• 1/2 cup cocoa powder
• 1/3 cup honey
• 1 scoop chocolate protein powder
• 1 tsp vanilla
• Pinch of salt

Method:

1. Process crust ingredients until sticky
2. Press into pie dish, refrigerate
3. Blend filling ingredients until smooth
4. Pour into crust
5. Refrigerate 4 hours before serving

Nutrition Per Slice (8 slices):

• Calories: 245
• Protein: 8g
• Carbs: 18g
• Fat: 16g

Secret Ingredient:
Nobody guesses there’s avocado in this rich, creamy pie.

Our South Melbourne personal trainers made this for client appreciation events.

Recipe 6: Pumpkin Protein Pie

Crust:

• 1 cup oat flour
• 1/4 cup coconut oil
• 2 tbsp maple syrup
• 1/2 tsp cinnamon

Filling:

• 1 can pumpkin puree
• 1 scoop vanilla protein powder
• 3 eggs
• 1/2 cup Greek yogurt
• 1/4 cup honey
• 2 tsp pumpkin pie spice
• 1 tsp vanilla

Method:

1. Mix crust ingredients, press into dish
2. Bake 8 minutes at 180°C
3. Whisk filling ingredients until smooth
4. Pour into crust
5. Bake 50 minutes until center is set

Nutrition Per Slice (8 slices):

• Calories: 155
• Protein: 9g
• Carbs: 16g
• Fat: 6g

Perfect For:
Winter comfort food that actually nourishes your body.

Baking Tips for Fitness Success

Ingredient Swaps That Work

Instead of White Sugar:

• Honey (use 3/4 the amount)
• Maple syrup (reduce liquid elsewhere)
• Stevia (use much less, add bulk with applesauce)

Instead of White Flour:

• Almond flour (adds protein and healthy fats)
• Oat flour (adds fiber and nutrients)
• Coconut flour (absorbs more liquid, use less)

Instead of Butter:

• Coconut oil (solid at room temperature)
• Avocado (for chocolate recipes)
• Greek yogurt (reduces calories, adds protein)

Portion Control Strategies

Make Mini Versions:
Smaller cookies and pie slices automatically control portions.

Freeze Half:
Make full batch, freeze half for later. Prevents overeating.

Share with Others:
Bring treats to work or friends. Enjoy without having extras around.

Plan Your Indulgence:
Fit treats into your daily calories. Don’t eat them on top of everything else.

Timing Your Treats

Pre-Workout:
Oatmeal cookies provide good energy for training.

Post-Workout:
Protein-rich options support recovery.

With Meals:
Pair with protein and fiber to slow sugar absorption.

Special Occasions:
Save treats for celebrations, not daily stress relief.

Winter 2018 Client Success Stories

Sarah from St Kilda:
“I lost 8kg over winter using these recipes. I never felt deprived.”

Mark from Williamstown:
“The chocolate protein cookies became my pre-workout fuel. Gained muscle while enjoying dessert.”

Lisa from Essendon:
“Finally found pie recipes my kids love that don’t sabotage my goals.”

Making Treats Work with Different Goals

For Fat Loss

Strategy:

• Smaller portions
• Time around workouts
• Replace, don’t add to daily calories
• Focus on protein-rich options

Best Choices:

• Protein cookies as snacks
• Fruit-based pies
• Share larger treats

For Muscle Building

Strategy:

• Larger portions acceptable
• Use as pre/post workout fuel
• Add extra protein powder
• Include healthy fats

Best Choices:

• Peanut butter cookies
• Avocado chocolate pie
• Add nuts to recipes

For Maintenance

Strategy:

• Moderate portions
• Enjoy without guilt
• Balance with other foods
• Listen to hunger cues

Best Choices:

• Any recipe in moderation
• Focus on enjoyment
• Share with family/friends

Adapting Recipes for Special Diets

Gluten-Free Adaptations

All recipes are naturally gluten-free when using:

• Almond flour instead of wheat flour
• Oat flour (certified gluten-free oats)
• Coconut flour
• Check protein powder labels

Dairy-Free Options

Easy swaps:

• Use plant-based protein powder
• Coconut oil instead of butter
• Coconut yogurt instead of Greek yogurt
• Check chocolate chip ingredients

Vegan Modifications

Egg replacements:

• 1 tbsp ground flaxseed + 3 tbsp water per egg
• 1/4 cup applesauce per egg
• Commercial egg replacers

Other considerations:

• Use plant protein powder
• Check honey alternatives (maple syrup works)
• Ensure chocolate chips are vegan

Kitchen Equipment for Success

Essential Tools:

• Food processor for crusts
• High-speed blender for smooth fillings
• Kitchen scale for accuracy
• Silicone baking mats
• Portion control scoops

Nice to Have:

• Stand mixer for easier mixing
• Multiple baking sheets
• Various sized pie dishes
• Cookie cutters for fun shapes

Meal Prep and Storage

Batch Baking:
Make multiple recipes on Sunday. Portion and freeze for the week.

Storage Tips:

• Cookies: Airtight container, 5 days room temperature
• Pies: Refrigerate, consume within 4 days
• Freezing: Most recipes freeze well for 3 months

Grab-and-Go Options:
Pre-portion cookies in small bags. Perfect for busy schedules.

Working with Personal Trainers

Our gym personal trainers help clients incorporate treats into their nutrition plans.

What We Provide:

• Calorie calculations for recipes
• Timing recommendations
• Portion guidance
• Alternative suggestions

Online personal training clients get recipe modifications based on their specific goals.

The Psychology of Healthy Treats

Why This Approach Works:

• Removes guilt and shame around food
• Prevents binge eating from restriction
• Teaches moderation and balance
• Makes healthy eating sustainable

Mental Benefits:

• Reduces food anxiety
• Improves relationship with treats
• Builds confidence in food choices
• Supports long-term success

Combat Sports Nutrition

Even our boxing personal trainers use these recipes with fighters who need to maintain weight while satisfying cravings.

Fighter-Friendly Options:

• Pre-training energy cookies
• Post-workout recovery treats
• Weight management desserts

Special Needs Considerations

Our NDIS personal trainers adapt these recipes for clients with specific dietary needs or motor skill challenges.

Adaptations:

• Simpler preparation methods
• Larger grip tools
• Pre-measured ingredients
• Family involvement in baking

The Bottom Line on Winter Treats

You don’t have to choose between enjoying life and reaching your goals.

Smart recipe choices let you have both.

Winter 2018 taught us that deprivation leads to binge eating. Balance leads to success.

These recipes prove that healthy can taste amazing.

Ready to enjoy guilt-free treats while staying on track with your fitness goals?

Call us: 0414 163 493

Our personal trainers will help you incorporate these recipes into a nutrition plan that supports your specific goals.

Because life’s too short to skip dessert, but too long to feel guilty about enjoying it.