Holly T. Baxter | Fitness Coach | Dietician | Evidence based Educator https://bia-body.com/author/hbaxter/ Empower | Educate | Evolve Fitness & Nutrition Wed, 18 Feb 2026 22:37:00 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 https://bia-body.com/wp-content/uploads/2023/07/Logo-150x36.png Holly T. Baxter | Fitness Coach | Dietician | Evidence based Educator https://bia-body.com/author/hbaxter/ 32 32 Gut-Friendly Ricotta Pizza https://bia-body.com/gut-friendly-ricotta-pizza/ https://bia-body.com/gut-friendly-ricotta-pizza/#respond Wed, 18 Feb 2026 22:35:30 +0000 https://bia-body.com/?p=106329 This IBS-friendly high-protein pizza delivers 21g of protein per slice without garlic or onion. A macro-friendly ricotta base, creamy vodka-style sauce, and balanced toppings make it perfect for fat loss, muscle building, or anyone managing digestive sensitivities.

Read more ›

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]]> High-Protein, IBS-Friendly & Prep-Approved

If you’ve ever felt like having IBS means sacrificing flavor… this recipe will change your mind.

This ricotta-based pizza with creamy vodka-style sauce and pistachio pesto tastes like something you’d order at a restaurant. Except this one is gut-friendly, macro-balanced, and designed with performance in mind.

No garlic.
No onion.
No compromise.

And yes — it’s contest-prep approved.

Each slice comes in at just 378 calories with 21g of protein, making it significantly lighter than most restaurant pizzas while still feeling indulgent.

If you’re tracking macros, managing IBS, or simply want a high-protein meal that doesn’t feel like “diet food,” this one’s elite.

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📊 Macros Per Slice (10 Servings)

  • Calories: 378 kcal

  • Protein: 21g

  • Carbs: 28g

  • Fat: 19g

🛒 Ingredients

For The Pizza Base

  • 475g Publix Pizza Base

  • 425g Ricotta Cheese

  • 160g (8 slices) Skim Mozzarella Cheese

For The Pesto Cream

  • 100g Pistachio Pesto Sauce (Betterfoods)

  • 30ml Fat-Free Half & Half

For The Vodka-Style Tomato Sauce

(If you don’t have IBS, you can absolutely use store-bought!)

  • 200g Crushed Tomatoes

  • 50g Tomato Paste

  • 15g Fresh Parmesan Cheese

  • 50ml Fat-Free Half & Half

  • ½ tsp Italian Herbs

Toppings

  • 114g Burrata (1 ball)

  • 30g Fresh Parmesan Cheese

  • 75g Reduced-Fat Turkey Pepperoni

  • 100g Shredded Mozzarella

  • 20ml Hot Honey (optional – not included in macros)

👩‍🍳 Instructions

Step 1: Prepare The Base

Preheat oven to 220°C / 425°F (or per base instructions).
Place pizza base on a lined tray or stone and bake for 8 minutes until slightly browned. Remove.

Step 2: Make The Pesto Cream

Combine pesto and fat-free half & half in a small bowl. Mix until smooth and creamy.

Step 3: Make The Vodka-Style Sauce

Blend crushed tomatoes, tomato paste, parmesan, Italian herbs, and half & half until smooth.

Step 4: Build The Ricotta Layer

Spread ricotta evenly across the base.
Lay skim mozzarella slices over the ricotta.

Step 5: Add Sauces & Toppings

Spoon over half the vodka sauce and half the pesto. Swirl or dollop.
Add turkey pepperoni, shredded mozzarella, and parmesan.

Step 6: Bake

Bake 12–15 minutes until golden and bubbly.

Step 7: Finish Like A Pro

Tear burrata over the hot pizza.
Add remaining vodka sauce and pesto.
Sprinkle extra parmesan.
Let cool slightly, slice, and enjoy.

💡 Why This Works (Even With IBS)

This pizza is layered strategically:

  • Ricotta + skim mozzarella = high-protein base

  • FODMAP-friendly sauce (no garlic, no onion)

  • Reduced-fat pepperoni for flavor without excess fat

  • Controlled portions of burrata for indulgence without calorie overload

You’re getting protein, controlled carbs, and a satisfying fat balance — without digestive chaos.

And if calories are tighter for you right now?

Easy swaps:

  • Use skim ricotta

  • Reduce burrata

  • Swap part-skim mozzarella

  • Dial back added parmesan

But honestly… this exact version is absolutely worth every bite.

🥗 Make It A Complete Meal

I served mine with a high-fiber side salad to increase volume and micronutrients.

Because sustainable fat loss and performance isn’t about restriction. It’s about structure.

 

🎯 Who This Is Perfect For

✔ IBS sufferers who miss “real food”
✔ Macro trackers
✔ Women building muscle
✔ Anyone in a fat-loss phase
✔ Meal prep lovers
✔ Pizza people who refuse to compromise

🍽 Want More Recipes Like This?

This is just one of hundreds of macro-friendly, dietitian-designed recipes.

You’ll find this pizza and many more inside BiaFit™, Holly’s science-driven training and nutrition platform.

Inside you get:

• Evidence-based workout programs
• Macro-friendly recipes
• Progress tracking tools
• Technique demos
• Community support

If you’re serious about building muscle, improving body composition, and doing it intelligently — this is where you start.

Ready To Upgrade Your Pizza Game?

Download this recipe.
Make it this week.
Tag your creation.
And enjoy restaurant flavor without the restaurant regret.

The post Gut-Friendly Ricotta Pizza appeared first on BiaBody.

]]> https://bia-body.com/gut-friendly-ricotta-pizza/feed/ 0 4 Ingredient Valentine’s Day Biscoff Truffles (Easy No-Bake Dessert) https://bia-body.com/4-ingredient-valentines-day-biscoff-truffles/ https://bia-body.com/4-ingredient-valentines-day-biscoff-truffles/#respond Wed, 11 Feb 2026 12:35:48 +0000 https://bia-body.com/?p=106322 A rich, creamy, no-bake Biscoff truffle recipe made with just four ingredients. Perfect for Valentine’s Day or whenever you need a simple, indulgent treat.

Read more ›

The post 4 Ingredient Valentine’s Day Biscoff Truffles (Easy No-Bake Dessert) appeared first on BiaBody.

]]> If you love Biscoff, these are about to become your new obsession.

These 4 ingredient Valentine’s Day Biscoff truffles are creamy, sweet, and indulgent — yet incredibly simple to make. No baking. No complicated steps. Just a rich cookie-butter center wrapped in smooth white chocolate.

They’re perfect for sharing… or not sharing. I won’t judge.

As a dietitian and physique coach, I love creating recipes that feel decadent but are still mindful of portions. These truffles give you that bakery-style experience in a controlled, easy-to-track serving size

Your next favorite sweet treat is inside...

Access the full 4 ingredient Biscoff truffles recipe and start building a dessert lineup that supports your physique goals!

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Nutrition information

Makes 16 truffles

Per truffle:
Calories: 187 kcal
Protein: 2.5 g
Fat: 9.5 g
Carbohydrates: 22 g

Ingredients

  • 170g Biscoff cookie butter

  • 250g Biscoff cookies (1 sleeve)

  • 130g white chocolate

  • 100g Lite Laughing Cow cheese wedges

That’s it. Four ingredients.

How to make 4 ingredient Biscoff truffles

1. Crush the cookies

Place the Biscoff cookies into a food processor and blend until they form fine crumbs.

No food processor? Add them to a zip-top bag and crush with a rolling pin until finely ground.

2. Melt the cookie butter

Add the Biscoff cookie butter to a microwave-safe bowl and heat for 30 seconds, just until softened and pourable.

3. Make the truffle mixture

In a mixing bowl, combine:

  • Crushed cookies

  • Melted Biscoff cookie butter

  • Lite Laughing Cow cheese

Mix until smooth and fully combined. The mixture should be thick but workable.

The creaminess from the cheese is what gives these that soft, almost cheesecake-like texture inside.

4. Roll into balls

Divide the mixture into 16 evenly sized portions and roll into balls.

5. Freeze to set

Place the rolled balls onto a lined tray and freeze for 20–30 minutes.

This helps them firm up so they’re easier to dip and hold their shape.

6. Melt the white chocolate

Gently melt the white chocolate in the microwave:
30 seconds → stir → another 30 seconds until smooth.

7. Dip and coat

Remove the truffles from the freezer and dip each one into the melted white chocolate.

Let the excess drip off before placing them back onto the lined tray.

8. Set and serve

Allow the chocolate to set at room temperature or refrigerate for a quicker finish.

Once set, they’re ready to enjoy.

Tips for the best texture

• Store refrigerated for the best texture and freshness.
• They’re delicious eaten chilled straight from the fridge.
• For a lighter option, skip the white chocolate coating and enjoy the centers on their own for a slightly lower calorie hit.

Why you’ll love this recipe

  • No-bake and beginner friendly

  • Only four simple ingredients

  • Creamy, rich Biscoff flavor

  • Easy to portion and track

  • Perfect for holidays, date nights, or sweet cravings

If you loved this recipe and want more macro-friendly desserts, breakfasts, and savory favorites that actually taste indulgent, you’ll love my full recipe collection.

I’ve created multiple cookbooks packed with easy, high-protein, balanced recipes designed to support muscle building, fat loss, and long-term sustainability — without feeling restrictive. As an APD dietitian, IFBB Bikini Pro, and founder of BiaBody, everything I share is built on evidence-based nutrition and real-world experience. You deserve food that supports your goals and still feels fun.

And this one? It definitely delivers.

The post 4 Ingredient Valentine’s Day Biscoff Truffles (Easy No-Bake Dessert) appeared first on BiaBody.

]]> https://bia-body.com/4-ingredient-valentines-day-biscoff-truffles/feed/ 0 Low Calorie Oreo Cheesecake (No Bake, High Protein Dessert) https://bia-body.com/low-calorie-oreo-cheesecake-no-bake-high-protein-dessert/ https://bia-body.com/low-calorie-oreo-cheesecake-no-bake-high-protein-dessert/#respond Mon, 26 Jan 2026 21:53:53 +0000 https://bia-body.com/?p=106300 This low calorie Oreo cheesecake is creamy, no bake, and made with real Oreo pieces. Each serving delivers 16g of protein for a lighter dessert that still tastes indulgent and satisfying.

Read more ›

The post Low Calorie Oreo Cheesecake (No Bake, High Protein Dessert) appeared first on BiaBody.

]]> Low calorie Oreo cheesecake that actually tastes like dessert

Creamy. Chocolatey. No bake. This is one of those recipes that feels indulgent, tastes like the real thing, and still fits beautifully into a balanced week of eating.

This lighter Oreo cheesecake uses real Oreo pieces, a rich cheesecake base, and a simple chocolate drizzle — without turning dessert into an all-or-nothing decision. It’s quick to make, easy to portion, and satisfying enough that you don’t feel the need to keep picking at the pantry afterward.

This is not about replacing real cheesecake forever. It’s about having an option that lets you enjoy dessert more often while still supporting your goals. Balance wins every time.

What you’ll get when you unlock this recipe

• A no-bake Oreo cheesecake that takes minutes to prep
• A creamy cheesecake texture without baking or complicated steps
• A macro-friendly dessert you can portion and keep ready in the fridge
• A sweet option that satisfies without feeling heavy or restrictive

Ready to dive in?

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Macros (per serving)
270 calories
16g protein
22g carbs
14g fat

Makes 4 servings

Ingredients

Cheesecake filling
450g fat-free Greek yogurt
225g reduced-fat cream cheese
23g sugar-free instant cheesecake or vanilla pudding mix
25g powdered sucralose
40g Oreos (plus 1–2 extra for garnish)

Low calorie chocolate sauce
15g unsweetened cocoa powder
60 ml sugar-free pancake syrup
20 ml water (as needed to thin)

How to make it

Step 1 – Blend the Greek yogurt and cream cheese
Add the yogurt and cheese to a food processor. Blend until it’s completely smooth and creamy.

Step 2 – Mix in the pudding mix and sweetener
Add the sugar free cheesecake pudding mix and sweetener and blend again for 15 seconds until everything is thick and fully combined.

Step 3 – Add the Oreo pieces
Finally add ½ the Oreos and blend for just a few seconds. Don’t over blend. You want to keep some chunks of cookie for aesthetics and texture. The remaining 20g is for the garnish.

Step 4 – Divide into cups
Divide the cheesecake mixture evenly between 4 glass cups or small containers. If you prefer you can also transfer into one large glass container. Just know the macros described are for 4 servings. 

Step 5 – Make the chocolate sauce
In a small bowl, whisk together the cocoa powder and sugar free pancake syrup until smooth. Add a tiny splash of water if you need to thin it into a pourable sauce.

Step 6 – Top with sauce and Oreos
Spoon or drizzle the chocolate sauce over each cheesecake cup. Add remaining Oreo for garnish.

Step 7 – Chill and serve
They keep well for up to 5 days and taste even better after they’ve had time to set.

Why this recipe works

Each serving delivers solid protein, real dessert satisfaction, and enough volume to feel filling. It’s a great example of how you can enjoy fun foods without needing to swing between restriction and overindulgence.

This is the kind of recipe that supports consistency — and consistency is what actually drives results.

The post Low Calorie Oreo Cheesecake (No Bake, High Protein Dessert) appeared first on BiaBody.

]]> https://bia-body.com/low-calorie-oreo-cheesecake-no-bake-high-protein-dessert/feed/ 0 Philly Cheesesteak Hoagie https://bia-body.com/philly-cheesesteak-hoagie/ https://bia-body.com/philly-cheesesteak-hoagie/#respond Sat, 03 Jan 2026 18:28:09 +0000 https://bia-body.com/?p=106292 This macro-friendly Philly cheesesteak hoagie delivers big flavor, solid protein, and realistic portions that fit into a balanced approach to eating—no extreme swaps or diet food required.

Read more ›

The post Philly Cheesesteak Hoagie appeared first on BiaBody.

]]> If you love classic comfort food but still want to hit your macros, this Philly cheesesteak hoagie is one of my go-to meals. It delivers big flavor, solid protein, and realistic portions that fit into a balanced diet without turning into a “cheat meal spiral.”

This version keeps the traditional feel—shaved ribeye, onions, peppers, and melty American cheese—while being easy to portion, track, and enjoy.

Macros per serving

  • Calories: 470

  • Protein: 33g

  • Carbohydrates: 18g

  • Fat: 43g

Makes 4 servings

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Ingredients

  • Approx. 320g / 2 foot-long white bread rolls

  • 80g Cooper’s Sharp White American cheese

  • 400g Trader Joe’s 100% grass-fed shaved beef ribeye
    (~9g fat per 100g)

  • 100g brown onion

  • 150g green bell peppers

  • Salt, to taste

  • Pepper, to taste

  • ¼ tsp garlic powder

  • ¼ tsp onion powder

Instructions

1. Prepare the vegetables

Thinly slice the brown onion and dice the green bell peppers.

2. Sauté the vegetables

Heat a large non-stick skillet over medium heat and lightly spray with canola or olive oil.
Add the onion and bell peppers and sauté for 3–4 minutes, stirring occasionally, until softened and lightly caramelized. Season with a pinch of salt and pepper.

3. Cook the beef

Add the shaved ribeye to the skillet with the vegetables. Season with garlic powder, onion powder, salt, and pepper.
Cook for 2–3 minutes, stirring frequently, until the beef is just cooked through.

4. Add the cheese

Reduce heat to low. Lay the Cooper Sharp cheese directly over the beef and vegetable mixture.
Allow it to melt, then gently mix until everything is evenly coated.

5. Prepare the rolls

Slice the foot-long rolls lengthwise and divide them into four equal portions.

6. Assemble the hoagies

Evenly divide the cheesesteak mixture into four portions and spoon into the rolls.

7. Serve

Serve immediately while hot.
Optional: pair with a simple side salad or roasted vegetables for added fiber.

Nutrition notes and simple adjustments

Fiber considerations

This recipe is lower in fiber due to the white hoagie roll. To support digestion:

  • Add a side salad or roasted vegetables

  • Swap to a whole-grain hoagie roll if preferred (texture will change)

Fat adjustments

Traditional ribeye and American cheese bring the fat content up, which is completely reasonable in a balanced diet—especially when protein needs are higher.

If you want to lower calories or fat:

  • Use reduced-fat or fat-free American-style cheese

  • Slightly reduce the amount of cheese per hoagie

  • Choose a leaner shaved beef cut while keeping portions the same

Balance over perfection

You do not need to “health-ify” every meal to make progress. Enjoying the real version occasionally fits into a sustainable approach to nutrition. Focus on overall patterns, not individual meals.

Why this macro-friendly Philly cheesesteak works

As a dietitian and coach, I care about meals that are:

  • Satisfying, so you actually enjoy eating them

  • Protein-forward, to support muscle and recovery

  • Simple to track, with no complicated swaps

This hoagie checks all three boxes.

Want more macro-friendly comfort food recipes?

I share hundreds of balanced, realistic recipes like this inside my programs and recipe collections—designed to support muscle building, fat loss, and long-term consistency.

The post Philly Cheesesteak Hoagie appeared first on BiaBody.

]]> https://bia-body.com/philly-cheesesteak-hoagie/feed/ 0 Macro-friendly Caramel Pecan Cheesecake https://bia-body.com/macro-friendly-caramel-pecan-cheesecake/ https://bia-body.com/macro-friendly-caramel-pecan-cheesecake/#respond Tue, 25 Nov 2025 22:02:03 +0000 https://bia-body.com/?p=106273 A lightened-up caramel pecan cheesecake made with a creamy yogurt and cream-cheese filling, a simple graham crust, and a crunchy pecan pie topping. Perfect for Thanksgiving or holiday gatherings.

Read more ›

The post Macro-friendly Caramel Pecan Cheesecake appeared first on BiaBody.

]]>

If you’re looking for a show-stopping Thanksgiving dessert, this Caramel Pecan Cheesecake is the one that steals the spotlight. It’s rich, velvety, perfectly sweet, and layered with a warm, buttery pecan topping that tastes like the best parts of pecan pie and cheesecake combined.

Every bite hits that perfect balance of creamy, crunchy, and caramel-sweet — and the best part is that this version keeps the calories and macros in check without sacrificing flavor.

Whether you’re bringing this to a family gathering or treating yourself to a holiday bake-off moment, this cheesecake never fails to impress.

Macros Per Serve

417 Calories
12.5g Protein
47g Carbs
25g Fat

Get the recipe for Holly’s most requested holiday cheesecake!

Sign up to view the full recipe breakdown, topping instructions, and the macro-friendly twist that makes this dessert a standout.

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Ingredients — Makes 10 Serves

Crust

  • 220g Graham cracker (cinnamon) crumbs / plain biscuits

  • 75g I Can’t Believe It’s Not Butter

  • 50g Coconut flour (or regular flour)

Cheesecake Filling

  • 400g Fat-free Greek yogurt

  • 500g ⅓-fat cream cheese

  • 4g powdered sweetener (sucralose)

  • 1 tsp vanilla essence

  • ½ tsp cinnamon

  • 2 packets gelatin

  • 100 ml boiling water (to dissolve gelatin)

Pecan Pie Topping

  • 150g honey pecans (diced or whole)

  • 40g I Can’t Believe It’s Not Butter

  • 100g packed Swerve light brown sugar substitute

  • 40 ml light corn syrup

  • 100 ml fat-free half & half

  • ½ packet gelatin

  • 100 ml boiling water (for the gelatin)

Instructions

Make the Crust

  1. Preheat oven to 380°F (193°C).

  2. Lightly spray a 9-inch springform pan with nonstick spray.

  3. Line the bottom with parchment, allowing some to hang over the edges.

  4. Cut a strip of parchment to line the sides as well.

  5. In a medium bowl, mix graham crumbs, coconut flour, and melted butter until fully combined.

  6. Press firmly and evenly into the bottom of the springform pan.

  7. Bake for 10 minutes, then remove and let cool completely.

Make the Cheesecake Filling

  1. While the crust cools, add softened cream cheese, Greek yogurt, sweetener, vanilla, and cinnamon to a stand mixer or food processor. Blend until smooth.

  2. Dissolve 2 packets of gelatin in 100 ml boiling water, whisking until fully dissolved.

  3. Add gelatin mixture to the cheesecake batter and mix again.

  4. Pour filling over cooled crust and smooth the top.

  5. Tap the pan gently on the counter to release air bubbles.

  6. Refrigerate overnight for best results (minimum 3 hours).

Make the Pecan Pie Topping

  1. Preheat oven to 325°F (163°C).

  2. Spread pecans on a baking sheet and toast for 7–10 minutes until fragrant (optional but recommended).

  3. In a saucepan, combine butter, brown sugar substitute, corn syrup, and half & half.

  4. Dissolve ½ packet gelatin in 100 ml boiling water.

  5. Bring the saucepan mixture to a gentle bubble, then stir in the gelatin mixture.

  6. Add toasted pecans and coat evenly.

  7. Let cool to room temperature.

  8. Pour over the chilled cheesecake.

  9. Refrigerate for at least 2 hours to set.

Serve

Slice and serve with whipped cream or your favorite ice cream.
Enjoy — this one is a showstopper!

Why you’ll love this recipe

  • Creamy cheesecake texture with a crunchy caramel pecan layer

  • Perfect for holiday gatherings and celebrations

  • Easy to prepare ahead for stress-free serving

  • Macro-friendly twist without compromising flavor

  • Impress-everyone presentation with minimal effort

Want more macro-friendly recipe favorites?

If you loved this recipe and want even more desserts, breakfasts, and savory favorites that fit your macros without sacrificing flavor, you’ll absolutely enjoy Holly’s Macro-Friendly Recipe Book. It’s packed with easy, delicious, and versatile recipes just like this one — all designed to help you stay on track while still enjoying the foods you love. Grab your copy and keep building a recipe collection you’ll use every week.

The post Macro-friendly Caramel Pecan Cheesecake appeared first on BiaBody.

]]> https://bia-body.com/macro-friendly-caramel-pecan-cheesecake/feed/ 0 High-protein Smoked Bacon Gouda Mac n Cheese https://bia-body.com/high-protein-smoked-bacon-gouda-mac-cheese/ https://bia-body.com/high-protein-smoked-bacon-gouda-mac-cheese/#respond Tue, 25 Nov 2025 20:55:52 +0000 https://bia-body.com/?p=106269 A creamy, smoky, high-protein smoked bacon gouda mac n cheese made with turkey bacon and lighter ingredients. The perfect macro-friendly side dish.

Read more ›

The post High-protein Smoked Bacon Gouda Mac n Cheese appeared first on BiaBody.

]]> If you’re looking for a side that steals the show, this Smoked Bacon Gouda Mac n Cheese is about to earn a permanent spot on your table. It’s creamy, smoky, buttery, and loaded with rich, melty cheese—everything comfort food should be. The best part? It packs impressive protein while keeping the macros balanced, making it one of those “indulgent without going overboard” recipes you’ll want to make again and again.

Whether you’re hosting a big family gathering or contributing a standout dish to a potluck, this savory crowd-pleaser delivers every single time. One bite in, and you’ll understand why this recipe gets requested on repeat.

Macros per serve

368 Calories
25g Protein
33g Carbs
14g Fat

Unlock This High-Protein Comfort Classic!

Sign in to access Holly’s indulgent-but-balanced Smoked Bacon Gouda Mac n Cheese—packed with flavor and protein.

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Ingredients — Serves 10

450g Smart Protein Spiral Pasta Vette
1 teaspoon salt
50g I Can’t Believe It’s Not Butter
40g all-purpose flour
2 cups (200g) Gouda cheese, freshly grated
1 cup (100g) sharp cheddar, freshly grated
150g turkey bacon (you can use real bacon but the fat content will be much higher)
650ml (2% milk)
1/4 tsp nutmeg, ground (optional)

Topping

30g panko bread crumbs
1 teaspoon paprika
1 tablespoon parmesan cheese
1/2 teaspoon parsley, fresh, minced super fine (optional)

Instructions

  1. Cook the pasta:
    Boil the 450g protein spiral pasta in salted water until al dente. Drain and set aside.

  2. Cook the turkey bacon:
    Crisp 150g turkey bacon in a skillet, then chop and set aside.

  3. Make the roux:
    In a large pot, melt 50g I Can’t Believe It’s Not Butter over medium heat. Whisk in 40g flour and cook for 1–2 minutes.

  4. Add the milk & thicken:
    Slowly whisk in 650ml 2% milk. Cook until thickened, about 5 minutes.

  5. Add the cheese:
    Turn heat to low and stir in the 200g Gouda, 100g sharp cheddar, and 1/4 tsp nutmeg (optional). Stir until completely melted and smooth.

  6. Combine everything:
    Add the cooked pasta and turkey bacon to the cheese sauce and mix well.

  7. Add the topping:
    Sprinkle over 30g panko, 1 tsp paprika, 1 tbsp parmesan, and parsley (optional).

  8. Bake:
    Transfer to a greased baking dish and bake at 350°F (175°C) for 20–25 minutes until golden.

  9. Serve:
    Rest 5 minutes, then serve warm.

Why you’ll love this recipe

  • Creamy, smoky, and ultra-comforting — the perfect blend of Gouda, cheddar, and warm spices.

  • High in protein thanks to smart ingredient swaps that keep the macros aligned with your goals.

  • Holiday-worthy flavor that feels indulgent without being heavy or overly rich.

  • Crowd-pleasing and reliable — guests always ask for seconds (and the recipe).

  • Easy to prep ahead so you can stress less and enjoy more time with family.

  • Balanced ingredients that deliver that classic mac n cheese experience with a lighter twist.

  • Simple step-by-step instructions anyone can follow, even on a busy holiday cooking day.

  • Perfect for potlucks, Thanksgiving, or cozy winter dinners when comfort food is calling.

Want more macro-friendly recipe favorites?

If you love recipes that feel indulgent and align with your goals, you’ll find hundreds more inside Holly’s BiaFit app. From high-protein comfort meals to quick weeknight dinners and science-backed workout programs, everything you need to stay consistent is right at your fingertips.

You can check out the app and explore the full recipe library, training programs, and progress-tracking tools here: https://getbiafit.com/

The post High-protein Smoked Bacon Gouda Mac n Cheese appeared first on BiaBody.

]]> https://bia-body.com/high-protein-smoked-bacon-gouda-mac-cheese/feed/ 0 Hot Honey Jalapeño Corn Bread Pudding Recipe https://bia-body.com/hot-honey-jalapeno-corn-bread-pudding/ https://bia-body.com/hot-honey-jalapeno-corn-bread-pudding/#respond Tue, 25 Nov 2025 00:05:41 +0000 https://bia-body.com/?p=106266 If you’re looking for a standout side dish this Thanksgiving, this Hot Honey Jalapeño Corn Bread Pudding belongs at the very top of your menu. It hits every note: a warm sweetness from the hot honey, creamy richness from the …

Hot Honey Jalapeño Corn Bread Pudding Recipe Read More »

The post Hot Honey Jalapeño Corn Bread Pudding Recipe appeared first on BiaBody.

]]> If you’re looking for a standout side dish this Thanksgiving, this Hot Honey Jalapeño Corn Bread Pudding belongs at the very top of your menu. It hits every note: a warm sweetness from the hot honey, creamy richness from the pepper jack and cheddar, and a perfect kick from fresh jalapeños and crispy turkey bacon.

It’s cozy. It’s bold. It’s unforgettable.
Serve it warm and watch it disappear—there won’t be a single spoonful left.

Macros per serving

448 calories
24g protein
40g carbs
24g fat

Grab your holiday recipe freebie!

Sign up to get this crowd-pleasing recipe and more macro-friendly dishes from Holly.

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Ingredients (makes 9 servings)

  • 1 box (240g) Jiffy Corn Muffin Mix

  • 115g I Can’t Believe It’s Not Butter Light, melted

  • 2 large eggs, beaten

  • 1 can (425g) whole kernel corn, drained

  • 1 can (425g) cream-style sweet corn

  • 1 cup (225g) reduced-fat sour cream (or low-fat Greek yogurt)

  • 1–2 tbsp hot honey

  • 150g sharp cheddar cheese, shredded

  • 150g shredded pepper jack cheese (reserve some for topping)

  • 200g turkey bacon, cooked until crisp and crumbled (reserve some for topping)

  • 2 fresh jalapeños, seeded and finely diced

  • 115g (1 can) mild green chiles

Finishing

  • Extra hot honey

  • Flaky salt

  • Extra bacon

  • Jalapeño slices

Instructions

  1. Preheat
    Heat your oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish.
  2. Mix the wet ingredients
    In a large bowl, whisk together the melted butter, beaten eggs, sour cream (or Greek yogurt), and hot honey until smooth.
  3. Add the corn
    Fold in the drained whole kernel corn and the cream-style corn.
  4. Add the dry mix
    Pour in the Jiffy Corn Muffin Mix and stir until just combined—avoid overmixing.
  5. Fold in the add-ins
    Add the cheddar, pepper jack (reserving a handful), crumbled turkey bacon (reserving a small amount), diced jalapeños, and green chiles. Gently fold everything together.
  6. Transfer to the baking dish
    Spread the mixture evenly into the prepared pan.
  7. Top it
    Sprinkle over the reserved pepper jack cheese, extra bacon, and a few jalapeño slices.
  8. Bake
    Cover with foil and bake for 45–55 minutes. Remove the foil for the final 10 minutes. The center should be set and the top lightly golden. A toothpick should come out mostly clean.
  9. Finish
    Let it rest for 10 minutes, then drizzle lightly with hot honey and finish with a pinch of flaky salt.
  10. Serve
    Slice and serve warm as a Thanksgiving side—or enjoy it all on its own. It’s that good.

Why you’ll love this recipe

  • It’s the perfect balance of sweet heat—hot honey + jalapeños make every bite addictive.

  • Creamy pepper jack and cheddar give it that rich, cozy comfort-food feel.

  • Uses simple pantry staples but tastes like a gourmet holiday side.

  • The crispy turkey bacon adds the best savory crunch.

  • It bakes up golden, fluffy, and incredibly satisfying.

  • It feeds a crowd and disappears fast—everyone goes back for seconds.

  • It works as a holiday side or a standalone comfort dish.

  • It’s macro-friendly without tasting “healthy” at all.

Want more macro-friendly recipes?

If you love recipes like this—comfort food made lighter without sacrificing flavor—you’ll find even more inside Holly’s Macro-Friendly Cookbook, packed with creative, protein-forward meals designed to support your goals and satisfy your cravings. Perfect for the holidays or any time of year.

The post Hot Honey Jalapeño Corn Bread Pudding Recipe appeared first on BiaBody.

]]> https://bia-body.com/hot-honey-jalapeno-corn-bread-pudding/feed/ 0 Reduced-Fat, High-Protein Banana Muffins https://bia-body.com/reduced-fat-high-protein-banana-muffins/ https://bia-body.com/reduced-fat-high-protein-banana-muffins/#respond Thu, 09 Oct 2025 00:33:38 +0000 https://bia-body.com/?p=106247 If you’ve ever wanted a sweet, satisfying snack that fits your macros, these Reduced-Fat High-Protein Banana Muffins are exactly what you need. Light, fluffy, and naturally sweetened with ripe bananas, they deliver that bakery-style comfort without the excess calories or …

Reduced-Fat, High-Protein Banana Muffins Read More »

The post Reduced-Fat, High-Protein Banana Muffins appeared first on BiaBody.

]]> If you’ve ever wanted a sweet, satisfying snack that fits your macros, these Reduced-Fat High-Protein Banana Muffins are exactly what you need. Light, fluffy, and naturally sweetened with ripe bananas, they deliver that bakery-style comfort without the excess calories or fat. Each muffin packs 10 grams of protein and just 121 calories, making them perfect for breakfast on the go, a pre-workout boost, or a guilt-free dessert. Using Greek yogurt, egg whites, and a whey–casein protein blend, this recipe achieves the ideal balance of moisture, flavor, and nutrition.

Grab the Recipe & Start Baking!

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Ingredients – Makes 8 Muffins

  • 100 g all-purpose flour

  • 60 g vanilla or cinnamon protein powder (a whey–casein blend works best; I used Apple Cinnamon Whey Isolate by Legion)

  • 1 tsp (4 g) baking powder

  • ½ tsp (2 g) baking soda

  • Pinch of salt

  • 200 g (2–3 medium) ripe bananas, mashed

  • 2 large egg whites

  • ½ cup (115 g) nonfat Greek yogurt (I used Ratio Protein Vanilla with 29 g protein)

  • ¼ cup (60 ml) unsweetened almond milk (or skim milk)

  • 30 g granulated sweetener (I used Splenda Zero Calorie Sweetener)

  • 1 tsp vanilla extract

  • ½ tsp cinnamon (optional)

Optional Mix-Ins (adjust macros as needed):

  • 2 tbsp mini chocolate chips (adds ~1 g fat and ~2 g carbs per serving)

  • 2 tbsp chopped walnuts or pecans (adds ~2 g fat per serving for extra crunch)

  • A swirl of peanut butter powder mixed with water on top before baking

Instructions

  1. Preheat oven to 350°F (175°C). Lightly spray a cupcake or muffin tin.

  2. In a bowl, whisk together the dry ingredients — flour, protein powder, baking powder, baking soda, salt, and cinnamon (if using).

  3. In a separate bowl, combine the wet ingredients — mashed bananas, egg whites, Greek yogurt, almond milk, sweetener, and vanilla extract.

  4. Gently fold the wet mixture into the dry ingredients until just combined. Avoid over-mixing to maintain a light, fluffy texture.

  5. Divide the batter evenly among 8 muffin cups (or mini loaf molds), filling each about three-quarters full.

  6. Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean.

  7. Allow the muffins to cool before removing them from the tin. The texture will firm up as they cool.

  8. Serve warm with a small dollop of I Can’t Believe It’s Not Butter Light, if desired.

Why You’ll Love This Recipe

✅ Perfectly fluffy texture — not dense or dry
✅ Naturally sweetened with bananas
✅ Macro-friendly: 10g protein and only 121 calories each
✅ Quick prep, easy clean-up
✅ Great base for flavor variations like cinnamon, chocolate chip, or peanut butter swirl

Soft, fragrant, and perfectly balanced, these high-protein banana muffins prove that healthy eating doesn’t have to mean giving up flavor. They’re simple to prep, quick to bake, and stay moist for days—ideal for weekly meal prep or a grab-and-go snack. Each bite delivers the comfort of banana bread with the nutritional profile of a fitness-friendly treat. Pair one with your morning coffee or enjoy post-workout to support recovery while satisfying your sweet tooth.

The post Reduced-Fat, High-Protein Banana Muffins appeared first on BiaBody.

]]> https://bia-body.com/reduced-fat-high-protein-banana-muffins/feed/ 0 Easy Low Calorie Coffee Cake https://bia-body.com/easy-low-calorie-coffee-cake/ https://bia-body.com/easy-low-calorie-coffee-cake/#respond Fri, 26 Sep 2025 17:12:01 +0000 https://bia-body.com/?p=106227 There’s nothing more comforting than a slice of coffee cake alongside your morning cup of coffee—or tea! But traditional coffee cakes can be loaded with sugar and butter, making them a calorie-dense indulgence. This reduced calorie coffee cake keeps all …

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The post Easy Low Calorie Coffee Cake appeared first on BiaBody.

]]> There’s nothing more comforting than a slice of coffee cake alongside your morning cup of coffee—or tea! But traditional coffee cakes can be loaded with sugar and butter, making them a calorie-dense indulgence.

This reduced calorie coffee cake keeps all the flavor and moist, fluffy texture you love, but with fewer calories and fat thanks to smart ingredient swaps like light sour cream, sucralose, and light margarine. At just 228 calories per serving, it’s the perfect guilt-free dessert for holidays, brunch, or anytime you crave something sweet without derailing your goals.

Nutritional Information (per serving)

    • Calories: 228 kcal

    • Protein: 5.0 g

    • Fat: 9.6 g

    • Carbohydrates: 37 g

       

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Ingredients (Makes 10 Servings)

  • 30 g Sucralose (powder)

  • 50 g White sugar

  • 240 g Light sour cream (Daisy brand recommended)

  • 2 Large eggs (whole, raw)

  • 1 tsp Vanilla essence

  • 240 g All-purpose white flour

  • ½ tsp Salt

  • 4 g Ground cinnamon

  • 100 g Soft brown sugar alternative

  • 225 g Light margarine (I Can’t Believe It’s Not Butter Light)

Instructions

    1. Preheat the Oven
      Preheat your oven to 325°F (163°C).

    2. Cream Ingredients
      In a mixing bowl, cream together the sucralose, sugar, and light margarine until well combined and fluffy.

    3. Mix Wet Ingredients
      Add the light sour cream, eggs, and vanilla essence to the creamed mixture. Mix until smooth.

    4. Combine Dry Ingredients
      In a separate bowl, whisk together the flour, salt, and cinnamon. Gradually fold the dry mixture into the wet mixture until just combined.

    5. Layer the Batter
      Grease a 13x9x2-inch baking pan (or a 9x9x2-inch pan for a taller cake). Pour half of the batter into the prepared pan, spreading it evenly.

    6. Prepare Cinnamon Sugar
      In a small bowl, mix ¾ tsp of cinnamon with half of the brown sugar alternative. Sprinkle this mixture evenly over the first batter layer.

    7. Add Remaining Batter
      Spread the remaining batter over the cinnamon-sugar layer and smooth it out.

    8. Final Touch
      Sprinkle the remaining cinnamon and brown sugar mixture on top.

    9. Bake
      Bake for 40–50 minutes, or until a toothpick inserted into the center comes out clean.

    10. Cool and Serve
      Let the cake cool in the pan before slicing. You can add icing if you like (not included in calorie count). Enjoy!

Why This Coffee Cake Is Reduced Calorie

You’ll notice a few simple swaps that make this recipe lighter than the traditional version:

  • Using sucralose + a smaller amount of white sugar cuts down on added sugars.

  • Light sour cream keeps the cake moist while reducing calories.

  • Light margarine slashes fat content without sacrificing flavor.

The result? A lighter dessert that still delivers that soft crumb and warm cinnamon flavor we all crave.

Serving Suggestions

  • Pair with your morning coffee for a cozy start to the day.

  • Serve warm with a dollop of Greek yogurt or light whipped cream.

  • Slice into squares and pack for meal-prep friendly snacks.

Final Thoughts

This was my very first attempt at making coffee cake (and as an Aussie, I was confused that it doesn’t actually contain coffee!). But after trying this recipe, I can confirm: it’s a keeper. Moist, flavorful, and lighter on calories—this reduced calorie coffee cake is the ultimate guilt-free comfort food.

The post Easy Low Calorie Coffee Cake appeared first on BiaBody.

]]> https://bia-body.com/easy-low-calorie-coffee-cake/feed/ 0 How physique athletes really train: off-season vs contest prep https://bia-body.com/how-physique-athletes-really-train-off-season-vs-contest-prep/ https://bia-body.com/how-physique-athletes-really-train-off-season-vs-contest-prep/#respond Tue, 23 Sep 2025 19:22:30 +0000 https://bia-body.com/?p=106216 How Physique Athletes Really Train: Weekly Volume by Muscle Group in Off-Season vs. Contest Prep Understanding how competitive physique athletes structure their training is one of the most important questions in bodybuilding. While theory suggests that training volume is a …

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The post How physique athletes really train: off-season vs contest prep appeared first on BiaBody.

]]> How Physique Athletes Really Train: Weekly Volume by Muscle Group in Off-Season vs. Contest Prep

Understanding how competitive physique athletes structure their training is one of the most important questions in bodybuilding. While theory suggests that training volume is a key driver of hypertrophy, the actual week-to-week training patterns of athletes across the competitive season have rarely been documented—until now.

A new 2025 study by Beraldo and colleagues provides rare insights into how physique athletes train across different divisions and phases of the year. Unlike controlled laboratory studies that focus on a small number of exercises, this research collected real-world training data from bodybuilders and physique athletes. The result is a unique snapshot of how resistance training volume and cardio shift between the off-season and contest prep.

Background: why training volume matters

Training volume, typically defined as the number of working sets per muscle group per week, is one of the most discussed variables in resistance training programming. Research has shown that higher volumes, within reason, can promote greater hypertrophy.

Physique athletes face unique challenges. During contest prep, they must maintain muscle while cutting body fat, managing fatigue, and recovering in a calorie deficit. Different divisions place different emphasis on muscle groups. Classic Bodybuilding may reward pec and shoulder development, while Bikini and Wellness divisions place more emphasis on glutes and shoulders.

Despite years of theory and coaching advice, little actual data existed on how athletes in different divisions train in the off-season versus prep. Most resistance training studies are limited in scope, often testing only two or three exercises such as squats, leg presses, or leg extensions to represent lower body training. For example, Schoenfeld et al. (2018) capped their analysis at knee extensions, barbell squats, and leg press, while Enes et al. tested very high weekly set volumes (up to 52) using only three exercises.

This leaves out crucial elements of bodybuilding training—hamstring work, glute isolation, and accessory movements such as hip abductions or kickbacks—that athletes rely on to refine their physiques. The Beraldo et al. (2025) study aimed to fill this gap by systematically quantifying weekly training volume across ten muscle groups.

Purpose of the study

The primary aim was to quantify and compare weekly resistance training volume per muscle group during the off-season and pre-contest phases. Secondary aims included examining differences between men’s and women’s divisions and tracking cardio frequency and duration across training phases. The goal was to provide a division-specific snapshot of how athletes balance training, recovery, and conditioning demands throughout the year.

Methods

This was a cross-sectional, survey-based study involving competitive physique athletes from multiple federations, including the IFBB Elite Pro, NPC, WNBF, NABBA, and others.

Athletes reported training data for both their off-season and contest prep periods. The survey captured the number of exercises performed per muscle group, the average number of sets per exercise, and the weekly frequency of training for each muscle group.

Weekly training volume was calculated using the formula:
Exercises × Sets × Frequency = Weekly Training Volume

The analysis included ten muscle groups: pectorals, deltoids, latissimus dorsi, biceps, triceps, quadriceps, hamstrings, gluteals, calves, and abdominals.

Cardio training was also documented, including both frequency and average duration per session.

Results

Overall training trends: Resistance training volume was consistently higher in the off-season compared to contest prep. Cardio volume increased sharply during prep, with more sessions of longer duration. The trade-off was slightly less lifting and much more cardio.

Muscle group trends: Quadriceps and hamstrings were among the highest-volume muscle groups, especially in the off-season. Calves and abdominals consistently received low training volume. Nearly all muscle groups experienced reduced training volume in contest prep, with the steepest reductions in quadriceps and chest. Biceps and triceps remained consistent, but at lower volumes compared to larger muscle groups.

Exercise selection in men: During the off-season, the most common exercises were lat pulldowns, squats, 45° leg press, seated hamstring curls, and seated calf raises. During contest prep, the most frequent exercises were squats, seated hamstring curls, 45° leg press, back extensions, and seated calf raises.

Exercise selection in women: During the off-season, the most common exercises were seated hamstring curls, squats, leg extensions, lat pulldowns, and hip abduction machine. During contest prep, squats, seated hamstring curls, leg extensions, hip thrusts, and hip adduction machine were prioritized.

Division-specific insights: Bikini athletes reported the lowest overall training volumes. Shoulder sets doubled from approximately 7.5 in the off-season to 15 in prep, while glute sets decreased from 31 to 15. Wellness athletes consistently maintained 24 weekly glute sets across both phases. Classic Physique men reported the highest glute volumes among male divisions, with 12 weekly sets in both phases.

Interpretation

The findings suggest that contest prep is marked by selective reductions in resistance training volume, especially for large upper-body muscles in men, combined with a substantial increase in cardio.

Off-season training placed more emphasis on division-specific aesthetics. For example, Classic Bodybuilding favored higher pec and delt volumes, while Bikini and Wellness competitors maintained high glute focus.

These reported volumes provide valuable benchmarks but should not be mistaken for “optimal.” The study shows how athletes allocate training in practice, but individualization remains key.

Conclusion

Weekly training volume in physique athletes is tailored to both the season phase and the division’s judging criteria. The off-season prioritizes building muscle with higher resistance volumes, while contest prep shifts toward maintaining muscle and increasing cardio.

The study by Beraldo et al. (2025) is one of the first to capture real-world programming at scale, offering both researchers and practitioners a clearer view of how athletes actually train.

Want to follow evidence-based programs designed for physique athletes? Check out my Road to Worlds, Ms. Bikini Olympia, or Pro Fitness Model programs — just $12.99 each → https://shop.bia-body.com/collections/training-programs

Frequently Asked Questions

How many sets do physique athletes do per week?
According to Beraldo et al. (2025), weekly training volume varies by muscle group and division, but many physique athletes report between 15–30 weekly sets for larger muscles like the quads, glutes, and hamstrings during the off-season. Smaller muscle groups such as biceps and calves often receive less, in the range of 7–12 sets.

Do physique athletes train less during contest prep?
Yes. Across divisions, resistance training volume tends to decrease during contest prep. This reduction helps athletes manage fatigue and recovery while in a calorie deficit. At the same time, cardio training usually increases in both frequency and duration.

Which muscles get the most training volume?
Quads, hamstrings, and glutes typically receive the highest training volumes. Glute training is especially prioritized in Bikini and Wellness divisions, while pecs and delts receive greater emphasis in Classic Bodybuilding.

Why do Bikini athletes have lower training volumes than other divisions?
Bikini competitors reported some of the lowest total weekly set volumes in the Beraldo et al. (2025) study. This reflects the judging criteria of the division, which emphasizes balance, symmetry, and lower levels of muscularity compared to Classic or Wellness categories.

How accurate is self-reported training data?
Self-reported surveys provide valuable insight into real-world training practices, but they rely on athletes accurately recalling and reporting their programs. These results show what athletes are doing, not necessarily what is optimal for muscle growth.

The post How physique athletes really train: off-season vs contest prep appeared first on BiaBody.

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