Macro Cookbook - Desserts

THE
Physique
FRIENDLY
;/1@=
COOKBOOK
20 Super Simple
FAT BURNING
DESSERTS
FAT BURNING
Desserts
Contents
Almond Peanut Butter Truffles 7
Blueberry Mousse 8
Berry Trifle 9
Chocolate Chia Pudding 10
Yogurt with Plums and Almonds 11
Peanut Butter Cookies 12
Cacao Cheesecake 13
Raspberry Fudge 14
Chocolate Fudge Truffles 15
Peaches with Apple Dip 16
Chocolate Mousse 17
Almond Cookies 18
Bread Berry Cups 19
Fudge Cookies 20
Banana Chocolate Protein Squares 21
Pumpkin Pudding 22
5 Minute Vanilla Cheesecake 23
Peanut Protein Brownies 24
Vanilla Milk Pudding 25
Vanilla Dessert with Warm Fruits 26
General Disclaimer
All information, programs and tools presented within the site, eBooks and recipe book (or other) are
intended for educational purposes only. Any health, diet or exercise advice is not intended as
personal advice you should follow, without prior approval from your medical professional or dietician.
No information or recommendations are meant as a medical diagnosis or treatment for illness or
disease. All nutritional plans are example only and should not be followed without approval from a
certified dietician. If you think you have any type of medical condition or other illness you must seek
professional advice, even if you believe it may be due to diet, food or exercise. Rudy Mawer and
Mawer Consulting is not a medical institute and therefore will not give any diagnosis or medical
advice. By using our site, products or downloading the program you agree to our terms and conditions.
Copyright
Copyright 2016 by Rudy Mawer and Mawer Consulting
All rights reserved. No part of this publication, or other related products purchased, may be
reproduced, distributed, or transmitted in any form or by any means including photocopying,
recording, or other electronic or mechanical methods, without the prior written permission
of the owner.
Introduction
W
elcome to my macro friendly recipe cookbook! In this book you will find a ton of highly nutritional
and enjoyable recipes that can help you take your physique one step further. These recipes were
created to help members and clients find a balance between good nutrition, fat loss and enjoyment;
after all, food shouldnt be boring!
If youve followed my work for some time, you will know I constantly preach the importance of long-term
sustainability, with most diets failing in the long term. One big part of this is finding an enjoyable diet that
yields good results you can follow in the future but which, as you probably know, is also most likely to be
few and far between. After working with 100s of clients, Ive become opposed to the typical meat and
vegetable diet that 99% of the bodybuilding and fat-loss world is based on. While this can work ok for
some, most people who enjoy food will quickly become bored and either quit the diet or, worse still, lose
the weight and then rebound rapidly.
By implementing some of the recipes in this book, you will still become just as healthy or lean as you
would on the chicken and broccoli diet but, more importantly, you will enjoy the process and create
new healthy eating habits that last a life time. Like all tasty recipes, it will require some upfront commitment,
preparing the foods and purchasing specific ingredients, the long-term enjoyment and success is
certainly worth it.
During initial testing and creation, which spanned over a 12 month period, all recipes were tried
and tested by over 20 different people. For any recipe to be included, over 90% of the participants
in the test group must provide positive feedback.
Depending on your time commitments, I recommend you get started by preparing and testing
1 - 5 recipes per week. After several weeks you will start to get a comprehensive list of highly
nutritious and tasty recipes that can be used on a regular basis to make your diet more
enjoyable. Here we go
Recipe Card Breakdown
Recipe Title
Prep Time & Serving Size

Almond Peanut Butter ruffles
Preparation Time: 10 minutes
Servings: 10 truffles
Ingredients:
- 2 (30g) scoops whey protein powder, vanilla flavor
- 4 tablespoons chopped almonds
- 2 tablespoons organic peanut butter
- 1 teaspoon almond extract
Ingredients & Directions -
-
3 teaspoons powdered Erythritol
1 teaspoon finely grated orange zest
- 2 teaspoons almond milk
Directions:
1. In a bowl, mix all ingredients together.
2. Shape the dough into 10 truffles.
3. Transfer the truffles onto plate, lined with parchment paper.
4. Pop in the freezer for 15 minutes.
5. Serve after.
Amount/Serving Amount/Serving
Nutrition Calories 6 0.2 Sodium 21.4 mg

Macro & Micronutrient Facts Total Fat 3.2 g Potassium 52.3 mg
Details per Serving Saturated Fat

Polyunsaturated Fat
0.6 g
0.3 g
Total Carbohydrate
Dietary Fiber
1.9 g
0.8 g
1 0 Servings Monounsaturated Fat 0.7 g Sugars 0.6 g
Cholesterol 13.0 mg Protein 5.8 g
Recipe Key
Almond Peanut Butter ruffles
Servings: 10 truffles
Ingredients:
- 2 (30g) scoops whey protein powder, vanilla flavor
- 4 tablespoons chopped almonds
- 1 teaspoon almond extract
- 3 teaspoons powdered Erythritol
- 1 teaspoon finely grated orange zest
- 2 teaspoons almond milk
Directions:
1. In a bowl, mix all ingredients together.
2. Shape the dough into 10 truffles.
3. Transfer the truffles onto plate, lined with parchment paper.
5. Serve after.
Facts Total Fat

Saturated Fat
3.2 g
0.6 g
Potassium
Total Carbohydrate
52.3 mg
1.9 g
Polyunsaturated Fat 0.3 g Dietary Fiber 0.8 g
Blueberry Mousse
Servings: 4
Ingredients:
- 1 (30g) scoop whey protein, vanilla flavor
- 1 tablespoon unflavored gelatin
- 7oz. (200g) fresh blueberries, pureed
- 10oz. (300g) cottage cheese
- 1 teaspoon vanilla paste
Directions:
1. Combine 1/4 cup (60ml) water with gelatin. Put aside
for 5 minutes.
2. In a bowl, combine the raspberries, cottage cheese,
and vanilla paste.
3. Add the gelatin and blend until smooth.
4. Divide the mixture between four serving cups.
6. Serve after.
Nutrition Calories 149.6 Sodium 484.5 mg
Facts Total Fat

Saturated Fat
1.1 g
0.8 g
Potassium
Total Carbohydrate
131.3 mg
13.2 g
4 Servings Monounsaturated Fat 0.1 g Sugars 8.9 g
Berry rifle
Servings: 2
Ingredients:
- 1 (30g) scoop powder protein
-
1/2 cup (70g) mixed berries, like raspberries, blueberries
- 1 cup (285g) Fage 0% Greek Yogurt

-
1/2 teaspoon vanilla paste
- 1 teaspoon fresh mint, chopped
Directions:
1. In a bowl, combine the protein powder, yogurt, and
vanilla paste.
2. Place some of the yogurt in the bottom of glass bowl.
3. Top with 1/3 berries. Top the Berries with 1/3 yogurt.
Repeat layers until you have no ingredients left.
4. Chill shortly before serving.
Facts Total Fat

Saturated Fat
1.4 g
0.6 g
Potassium
Total Carbohydrate
98.1 mg
11.8 g
Chocolate Chia Pudding
Servings: 2
Ingredients:
- 2 (30g) scoop whey chocolate protein powder
- 1 cup (235ml) almond milk
-
1/2 teaspoon vanilla paste
- 2 tablespoons chia seeds

Directions:
1. Combine all ingredients in a bowl.
2. Cover and refrigerate for 20 minutes.
3. Divide between two dessert glasses. Serve after.
Facts Total Fat

Saturated Fat
18.8 g
4.7 g
Potassium
Total Carbohydrate
404.0 mg
25.2 g
Yogurt with
and Almonds Plums
Servings: 2
Ingredients:
- 1 1/2 cup (427g) Fage 0% Greek Yogurt
-
1/2 cup (82g) fresh plums, sliced
- 1 teaspoon chopped mint

- 4 teaspoons powdered Erythritol
- 2 tablespoons almonds, chopped
Directions:
1. In a bowl, combine the yogurt, Erythritol and almonds.
2. Divide between two dessert glasses.
3. Top the yogurt with sliced plums and mint.
4. Serve and enjoy.
Facts Total Fat

Saturated Fat
5.1 g
0.5 g
Potassium
Total Carbohydrate
137.8 mg
15.5 g
Peanut Butter Cookies
Cooking Time: 20 minutes Ingredients:
Servings: 7 cookies - 2 (30g) scoops whey protein
- 1/2 cup (129g) peanut butter, smooth style,
without salt
- 3oz. (85g) liquid egg whites
- 1/2 teaspoon vanilla paste
- 1 teaspoon baking powder
Directions:
1. In a bowl, mix the peanut butter, vanilla paste,
and egg whites.
2. Add the whey protein powder, and baking powder.
Mix until smooth.
3. Preheat the oven to 450F/220C and line a baking sheet
with parchment paper.
4. Shape the mixture into 7 balls and arrange onto baking sheet.
5. Press with palm to create flat discs.
6. Bake the cookies for 20 minutes.
7. Serve at room temperature.
Facts Total Fat

Saturated Fat
9.9 g
2.3 g
Potassium
Total Carbohydrate
26 3.4 mg
5.0 g
Cacao Cheesecake
Cooking Time: 20 minutes
Servings: 1 cake, 4 servings Ingredients:
- 3oz. (85g) ricotta
- 2 medium eggs
- 1 (30g) scoop chocolate why powder
- 2 tablespoons hazelnut spread
Directions:
1. Preheat oven to 350F/180C.
2. In a bowl, beat the ricotta, eggs, and vanilla.
3. In a separate bowl, combine the hazelnut spread
and whey powder.
4. Fold the cacao mix into the cheese mixture and stir
until blended.
5. Transfer the mix into silicone mold. Place the mold into
baking dish and pour around 1 cup (235ml) hot water.
6. Bake the cheesecake for 18-20 minutes.
7. Let the cheesecake cool completely before slicing and serving.
Facts Total Fat

Saturated Fat
6 .6 g
3.0 g
Potassium
Total Carbohydrate
119.7 mg
7.1 g
Raspberry udge
Preparation Time: 20 minutes Ingredients:
Servings: 36 cubes - 2 cups (440g) cottage cheese, low-fat
- 6oz. (168g) raspberries
- 1.5oz. (49g) coconut flour
- 2 cups (455g) Fage 0% Greek yogurt
- 1 cup (256g) coconut butter
Directions:
1. In a food blender, combine the cottage cheese,
raspberries, vanilla paste, and Greek yogurt.
2. Blend until smooth.
3. Whisk in the coconut flour. While whisking the flour,
add the melted coconut butter.
4. Pour the prepared batter into 8x8-inch parchment
paper, and smooth the surface.
5. Cover and pop into freezer until firm. Slice and serve.
Facts Total Fat

Saturated Fat
1.8 g
1.4 g
Potassium
Total Carbohydrate
11.1 mg
2.8 g
Chocolate udge ruffles Ingredients:
Servings: 15 truffles -
-
cup (170g) Fage 0% Greek Yogurt
3/4
1 avocado, peeled, stoned

- 2 tablespoons cacao powder, unsweetened
- 1 teaspoon stevia
- 3 1/2 (31g) scoops (105g) chocolate brown rice
protein powder
- 1 pinch salt
Directions:
1. In a food blender, combine the yogurt avocado, stevia,
vanilla, and salt.
2. Process until smooth.
3. Add the cacao and protein powder. Blend again
until combined.
4. Line a cookie sheet with parchment paper.
5. Shape the mixture into 15 truffles and arrange
onto sheet.
6. Pop in the freezer until firm. Serve after.
Nutrition Calories 58.5 Sodium 26 .3 mg
Facts Total Fat

Saturated Fat
2.6 g
0.7 g
Potassium
Total Carbohydrate
116 .9 mg
2.9 g
Cholesterol 16 .2 mg Protein 6 .4 g
Peaches with Apple Dip
Servings: 2
Ingredients:
- 2 cups (440g) cottage cheese, low-fat
- 2 teaspoons cinnamon
- 1 cup applesauce, unsweetened, organic
- 1 tablespoon powdered Erythritol
- 1tablespoon
/2 raw apple cider vinegar
To serve with:
- 2 peaches, sliced
Directions:
1. In a food blender, puree the cottage cheese, cinnamon,
applesauce, Erythritol, and cider vinegar.
2. Process until smooth.
3. Serve the dip with sliced peaches or favorite crackers.
Facts Total Fat

Saturated Fat
1.0 g
1.0 g
Potassium
Total Carbohydrate
171.5 mg
25.1 g
Chocolate Mousse
Servings: 2
Ingredients:
- cup (170g) Fage 0% Greek Yogurt
3/4
- 1banana,
/2 sliced
- 2 tablespoons light whipping cream
- 1 tablespoon cocoa powder
- 1 handful raspberries
Directions:
1. Combine all ingredients in a bowl.
2. Blend using immersion blender, until smooth and silky.
3. If desired chill slightly before serving and top with
raspberries.
Facts Total Fat

Saturated Fat
5.1 g
3.2 g
Potassium
Total Carbohydrate
14.6 mg
8.0 g
Cholesterol 16 .7 mg Protein 9.8 g
Almond Cookies
Servings: 6 Ingredients:
- 2 (30g) scoops whey protein powder
- 2 tablespoons powdered Erythritol
- 1 tablespoon coconut flour
- 2 tablespoons almond butter
- 2 tablespoons almond milk
- 1
/2 cup (48g) almond flour
- 1 tablespoon finely grated orange zest
Directions:
1. In a food blender, combine all ingredients.
2. Pulse until you have a dough ball.
3. Preheat the oven to 320F/160C and line a baking
sheet with parchment paper.
4. Shape the mixture into 6 balls. Arrange the balls onto
baking sheet and press down to thin with a fork.
5. Bake the cookies for 8-10 minutes. Serve at room temperature.
Facts Total Fat

Saturated Fat
8.8 g
1.0 g
Potassium
Total Carbohydrate
106 .7 mg
5.6 g
Bread Berry Cups
Ingredients:
- 2oz. (56g) coconut bread slices
Cooking Time: 20 minutes - 1cup
/4 (60ml) skim milk
- 2 large eggs
Servings: 6 cups - 2 teaspoons vanilla paste
- 1 cup (140g) mixed berries
- 2 (30g) scoop vanilla whey protein powder
- 1 teaspoon Ceylon cinnamon
- 2 tablespoons water
Directions:
1. Preheat oven to 400F/200C.
2. In a shallow dish, whisk the eggs, milk, vanilla,
Erythritol, and cinnamon.
3. Add the bread and press gently to soak.
4. Slightly grease 6-hole muffin tin with oil. Divide the
bread mixture between the cups.
5. Top bread with equal amounts of berries. Bake for 20 minutes.
6. Meanwhile, whisk the vanilla whey protein with water,
to make the icing.
7. Once the bread pudding is baked, drizzle with protein
icing. Serve at room temperature.
Facts Total Fat

Saturated Fat
3.7 g
1.4 g
Potassium
Total Carbohydrate
109.5 mg
10.2 g
udge Cookies
Ingredients:
- 1 cup (255g) cups applesauce, organic,
Servings: 12 cookies unsweetened
- 1 tablespoon vanilla paste
- 1
/2 (77g) cup carob chips, organic
- 1
/2 (59g) cup cocoa powder, raw
- 1 pinch salt
Directions:
1. Preheat oven to 350F and line two baking sheets
with baking paper.
2. In a bowl whisk the salt and cocoa powder.
3. Stir in the vanilla paste and applesauce.
4. Whisk until just combined and stir in the carob chips.
Spoon the batter, by the tablespoonful onto the baking
sheet, leaving 2-inches space between.
5. Bake the cookies for 8-10 minutes or until lightly cracked.
6. Cool cookies for 10 minutes before serving.
Facts Total Fat

Saturated Fat
0.4 g
0.2 g
Potassium
Total Carbohydrate
43.4 mg
7.3 g
Banana Chocolate Protein Squares
Servings: 8 slices
Ingredients:
- large, very ripe banana
1/2
- 2 tablespoons cocoa powder

- 4 tablespoons coconut butter
- Small pinch salt
- 1 (30g) scoop whey protein powder
- 5 drops pure peppermint extract
- Slice almonds to top
Directions:
1. Place all ingredients by order in a food processor. Blend.
2. Transfer mixture into a 6-inch baking dish lined with
parchment paper.
3. Smooth the top and scatter a small amount of sliced
almonds.
4. Refrigerate overnight; take out from the fridge
20 minutes before slicing into squares and serving.
Nutrition Calories 86 .6 Sodium 41.3 mg
Facts Total Fat

Saturated Fat
4.7 g
4.1 g
Potassium
Total Carbohydrate
93.1 mg
4.3 g
Pumpkin Pudding
Servings: 6
Ingredients:
- 15oz. (426g) pumpkin puree, organic
- 2 (30g) chocolate whey protein powder
- 3cup
/4 (177ml) almond milk
- 2 tablespoons cacao powder
Directions:
1. Combine all ingredients, except the almond milk, in a
food blender.
2. Pulse until smooth.
3. Scrape down the sides of a bowl, and add the milk.
Pulse until smooth.
4. Divide the pudding between six dessert cups.
5. Chill for 15 minutes prior serving.
Facts Total Fat

Saturated Fat
1.4 g
0.5 g
Potassium
Total Carbohydrate
6 1.0 mg
7.6 g
5 Minute Vanilla Cheesecake
Servings: 2
Ingredients:
- 1 cup (225g) cottage cheese
- 1 tablespoon milk
- 1 tablespoon almond butter
- 1 medium egg
- 1 pinch baking powder
Directions:
1. In a large bowl, combine all ingredients.
2. Transfer the mixture into microwave safe bowl.
3. Microwave on medium for 2 minutes. Remove and if
needed, microwave for 1 minute more.
4. Serve chilled.
Facts Total Fat

Saturated Fat
8.2 g
2.1 g
Potassium
Total Carbohydrate
236 .8 mg
9.0 g
Peanut Protein Brownies
Preparation time: 5 minutes
Servings: 12 pieces
Ingredients:
- 1 cup (225g) quark cheese
- 7oz. (200g) liquid egg whites
- 1 egg yolk
- 1 1/2 tablespoons almond flour
- 1 tablespoon cocoa powder

- 2 1/2 (30g) scoops protein powder
- 2 tablespoons chopped peanuts
Directions:
1. Preheat oven to 375F/190C and line baking tin with
parchment paper.
2. Mix all ingredients in a bowl.
3. Transfer the mixture into baking dish and bake for
20 minutes. Allow to cool before slicing and serving.
Nutrition Calories 84.6 Sodium 6 3.6 mg
Facts Total Fat

Saturated Fat
3.0 g
1.1 g
Potassium
Total Carbohydrate
36 .9 mg
2.7 g
Vanilla Milk Pudding
Servings: 2
Ingredients:
- 1 1/2 cups (295ml) low-fat milk
- 1 vanilla pod, seeds scraped

-
1/2 package powdered gelatin
Directions:
1. Combine the milk, gelatin, and vanilla seeds in a saucepan.
2. Bring to a gentle boil. Boil until the gelatin is dissolved.
3. Remove from the heat, and allow to cool slightly.
4. Stir in the protein powder. Divide the content between two bowls.
5. Refrigerate before serving.
6. Serve and enjoy.
Facts Total Fat

Saturated Fat
4.9 g
3.1 g
Potassium
Total Carbohydrate
425.5 mg
15.2 g
Vanilla Dessert with Warm ruits
Servings: 2
Ingredients:
- 1 cup (255g) quark cheese
- cup
1/2 (130g) cottage cheese
- 4oz. (112g) blueberries
- 2oz. (55g) raspberries
- 2 teaspoons vanilla paste
Directions:
1. In a bowl, combine the quark cheese, cottage cheese,
vanilla paste, and protein powder.
2. Heat the blueberries and raspberries in a saucepan.
3. Cook the berries for 3 minutes, stirring. Stir in the
powdered Erythritol.
4. Alternate layers of cheese and berries, finishing with
the berries.
5. Serve after.
Facts Total Fat

Saturated Fat
4.3 g
2.8 g
Potassium
Total Carbohydrate
202.7 mg
20.4 g
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About
Rudy Mawer
Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decades
experience in physique transformation. He has successfully coached over 500
personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and
Bodybuilders and World Record Holders.
Along with this, he has a 1st class Masters and
Bachelors in Exercise & Nutrition Science, is
a certified CISSN Sports Nutritionist and is a
respected researcher in the fitness,supplement
and nutrition scientific community.
Rudy also consults for the worlds leading fitness
authorities and is a part time scientific editor
for Bodybuilding.com, T-Nation, Authority
Nutrition, Muscle Strength, Kaged
Muscle, IFBB Ben Pakulski, Mi40,
Kris Gethin and many more
You can now get the advanced
techniques that Rudy has tried
and tested on over 500 clients,
along with nearly a decade of
research in a condensed and done-
for-you plans and articles over
at www.rudymawer.com
Endof
Book
Photo Credits
Almond Peanut Butter Truffles : Nataliya Arzamasova 123RF.com
Blueberry Mousse : 5second 123RF.com
Berry Trifle : Heike Rau 123RF.com
Chocolate Chai Pudding : ildipapp 123RF.com
Yoghurt with Plums and Almonds : handmadepictures 123RF.com
Peanut Butter Cookies : Stephen Orsillo 123RF.com
Cacao Cheesecake : 123RF Premium 123RF.com
Raspberry Fudge : Andrea Obzerova 123RF.com
Chocolate Fudge Truffles : Andrey Starostin 123RF.com
Peaches with Apple Dip : markstout 123RF.com
Chocolate Mousse : Adam Pajdzik 123RF.com
Almond Cookies : Sarocha Limsakul 123RF.com
Berry Bread Cups : Charles Wollertz 123RF.com
Fudge Cookies : Brent Hofacker 123RF.com
Banana Chocolate Protein Squares : Suradech Kongkiatpaiboon 123RF.com
Pumpkin Pudding : Yulia Davidovich 123RF.com
5 Minute Vanilla Cheesecake : Olesya Reshetnikova 123RF.com
Peanut Protein Brownies : Ekachai Wongsakul 123RF.com
Vanilla Milk Pudding : markstout 123RF.com
Vanilla Dessert with Warm Fruit : Tatjana Baibakova 123RF.com

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THE

Prep Time & Serving Size

Nutrition Calories 6 0.2 Sodium 21.4 mg

Details per Serving Saturated Fat

Nutrition Calories 6 0.2 Sodium 21.4 mg

Facts Total Fat

Nutrition Calories 149.6 Sodium 484.5 mg

Facts Total Fat

- 1 cup (285g) Fage 0% Greek Yogurt

- 1 teaspoon fresh mint, chopped

Nutrition Calories 16 4.4 Sodium 100.8 mg

Facts Total Fat

- 2 tablespoons chia seeds

Nutrition Calories 402.5 Sodium 228.8 mg

Facts Total Fat

- 1 teaspoon chopped mint

Nutrition Calories 203.5 Sodium 81.3 mg

Facts Total Fat

Nutrition Calories 147.7 Sodium 128.9 mg

Facts Total Fat

Nutrition Calories 131.0 Sodium 83.5 mg

Facts Total Fat

Nutrition Calories 39.4 Sodium 48.9 mg

Facts Total Fat

1 avocado, peeled, stoned

Nutrition Calories 58.5 Sodium 26 .3 mg

Facts Total Fat

Nutrition Calories 213.5 Sodium 780.3 mg

Facts Total Fat

Nutrition Calories 120.9 Sodium 42.1 mg

Facts Total Fat

Nutrition Calories 135.5 Sodium 35.1 mg

Facts Total Fat

Nutrition Calories 121.5 Sodium 72.4 mg

Facts Total Fat

Nutrition Calories 40.2 Sodium 10.4 mg

Facts Total Fat

- 2 tablespoons cocoa powder

Nutrition Calories 86 .6 Sodium 41.3 mg

Facts Total Fat

Nutrition Calories 84.0 Sodium 48.0 mg

Facts Total Fat

Nutrition Calories 220.9 Sodium 471.4 mg

Facts Total Fat

- 1 tablespoon cocoa powder

- 2 tablespoons chopped peanuts

Nutrition Calories 84.6 Sodium 6 3.6 mg

Facts Total Fat

- 1 vanilla pod, seeds scraped

Nutrition Calories 213.3 Sodium 174.1 mg

Facts Total Fat

Nutrition Calories 251.9 Sodium 299.5 mg

Facts Total Fat

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