Protein Mug Cake

1 scoop Bowmar Nutrition Birthday Cake protein powder
30 grams pumpkin
4 grams sugar free Jello pudding mix (cheesecake or white chocolate flavor)
1 tsp baking powder
1 tsp Walden Farms syrup

Combine all ingredients. Spray a small microwave safe bowl with cooking spray and pour in mix. Microwave around 1 minute. Top with sugar free ice cream, or other toppings of choice.

Macros 145 calories: 22P/10C/1F

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Thanksgiving Meal Prep

3 oz cooked 97/3 ground turkey 120g unsalted canned green beans 123g mashed sweet potatoes & carrots 1/4 cup turkey gravy (Everything

Buffalo Chicken Chili

◦ 1 lb lean ground chicken (I used Perdue 98% FF) ◦ 3-4 cups low sodium chicken broth ( 3 cups for

Iced Pumpkin Oatmeal Bake

Iced Pumpkin Oatmeal Bake 1 pack Better Oats 45g pumpkin purée 200g egg whites Cinnamon, pumpkin pie spice and stevia to taste

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I'm Em.

My name is Emma Montgomery, and I’m a Certified Personal Trainer and Fitness Nutrition Specialist. I’m also a wife, mother, major foodie, and online coach. My mission is helping women find sustainable fitness and nutrition plans for their everyday life.


“Feeling completely different about food and fitness. Feeling healthy, feeling worthy, feeling strong.”



“It has been a life changing experience, thank you for believing in me!”


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