• Facebook
  • Instagram
  • Pinterest
  • Facebook
  • Instagram
0 Items
Macros With Em
  • Home
  • About
  • Programs
  • Shred With Em
  • Supps + Merch
  • Contact
Select Page

Cart

Your cart is currently empty.

Return to shop

EMMA MONTGOMERY

macroswithem

Nutritionist + CPT
Women’s fat loss coach
Easy + delicious low calorie recipes
Founder @shredwithem
Founder @itshapibodi
👇🏻Train with me!
A reverse diet is the process of increasing calori A reverse diet is the process of increasing calories gradually to get to your maintenance calorie range. This is typically done after a dieting phase, but can be implemented in other scenarios. Here are 5 times I would recommend implanting a reverse diet…
Sharing some meal inspo 🙌🏼 These are meals I Sharing some meal inspo 🙌🏼 These are meals I’ve been eating on repeat the last few weeks! I’m currently in a calorie deficit, so my big focus is on protein and fiber to help with satiety and digestion. If you have questions, drop them below 👇🏻
Changes that I made to stop over eating at night. Changes that I made to stop over eating at night. While everyone is different in how they schedule their meals, and the frequency in which they eat, I can say these are the things that worked for me. And I struggled with not only over eating, but binging for years. Always in the evening. Planning is key. Making sure you have protein and fiber as the foundation of your meals will help most with feeling full. Making sure to incorporate fats will make them taste better and be more satisfying. I recommend not skipping meals, or saving up calories by not eating as much throughout the day. This almost always backfired on me. These tips are more centered around being in a fat loss phase where you are restricting calories. So yes, hunger is normal and expected, and not an emergency. But you can absolutely diet in a way that you feel great, fuel yourself well, and can still eat food you love, while losing body fat. If you found this helpful, share with a friend 🫶🏻
Happy Cinco de Mayo! Zucchini Taco Bowl You’ Happy Cinco de Mayo! Zucchini Taco Bowl You’ll need: 4oz 96/4 beef 200g zucchini 65g (1/4 cup) black beans (I use no salt added) 62g (1/4 cup) corn (I use canned) 62g (1/4 cup) rotel (I use no salt added) Taco seasoning to taste 28g reduced fat shredded Mexican cheese 16g Ole El Paso queso blanco sauce Salt, pepper, garlic powder *optional: jalapeños How to make: Add beef to a pan and season with salt, pepper and garlic powder. Once brown, drain grease, then add a little water and mix in taco seasoning. Then stir in rotel. Let simmer on low heat. Dice zucchini into chunks, spray lightly with cooking spray, then salt & pepper. Add to a skillet on medium heat. Cook 5-6 minutes, until slightly softened. Drain and rinse the corn and black beans then add to the zucchini. (This just heats them.) Add beef mixture to the veggies. Once combined, top with shredded cheese. I also add a drizzle of queso sauce and jalapeños. These are prep friendly. Makes 1 serving Macros: 386 calories: 36p/34.5c/11.5f
Loaded Sloppy Joe Bowl You’ll need: 4oz lean g Loaded Sloppy Joe Bowl You’ll need: 4oz lean ground beef (I used 96/4) 200g zucchini 100g sweet potato 64g (4tbsp) no sugar added ketchup 1 tbsp swerve brown sugar replacement 1 tsp Worcestershire sauce 1 tsp garlic powder 1 tsp onion powder 1/2 tsp yellow mustard 28g reduced fat shredded cheddar cheese Salt & pepper *Optional pickled onions How to make: Dice zucchini and sweet potato into chunks, spray lightly with cooking spray, then salt & pepper. I add sweet potatoes to my air fryer on 400 for 12 minutes. At around the 5-6 minute mark, I add the zucchini into the air fryer with the sweet potatoes. (If you have a dual air fryer, you can cook sweet potatoes 12 minutes, zucchini around 5-6 minutes.) In a small bowl mix together ketchup, mustard, Worcestershire sauce, garlic powder, onion powder and swerve. Mix well and set to side. Add 4oz of beef to a pan and season with salt and pepper. Once brown, drain grease. Pour in sauce mixture and simmer on low until veggies are cooked. In a bowl (or meal prep container) add cooked zucchini & sweet potatoes, then add sloppy Joe mix. Top with shredded cheese, then pickled onions. These are prep friendly. Makes 1 serving Macros: 399 calories: 36p/36c/10f
No Bake Oreo Protein Cheesecake Ready in minutes, No Bake Oreo Protein Cheesecake Ready in minutes, high protein, & delicious! Like, save + share with a friend who needs this recipe. What you’ll need: 1 vanilla non fat Greek yogurt or 150g (I used Two Good) 17g Cookies & Cream protein powder (I used HAPI- code emma 21g (2 tbsp) whipped cream cheese 7g (1 tosp) SF white chocolate pudding mix 5 mini Oreos (or 2 Oreo thins) How to make: Combine yogurt, cream cheese, protein powder, & pudding powder. Mix completely. Crush Oreos and crumble on top. Can eat immediately, but for best results, refrigerate for an hour first, or put in the freezer for around 10 minutes. *Can also use vanilla protein powder and crush some Oreos into the cheesecake mix. Makes one serving Macros: 265 calories- 25p/21.5c/9f
Chick-fil-A order- low calorie, high protein + fib Chick-fil-A order- low calorie, high protein + fiber! 58g protein + 455 calories + 13g fiber Grilled Cool wrap minus the dressing 5 count order grilled nuggets Buffalo sauce Diet Coke I’m currently moving, so I’m eating out at least once a day. I also in a calorie deficit, so I aim for high protein and lower calorie options.
What I eat in a day in a calorie deficit.. This d What I eat in a day in a calorie deficit.. This day finished at 1636 calories + 149g protein (goal is 130g but l easily go over and I’m ok with that) and 29g fiber. Breakfast: open faced breakfast sandwich Pre workout drink: @itshapibodi creatine & pre workout (code emma) I kid one scoop of each with about 8oz water. Lunch: high volume + fiber taco bowl Snack: @chomps stick + pear Dinner: high volume + fiber ground chicken bowl Dessert: creami with @itshapibodi PB marshmallow Cookie protein (code emma) These recipes will be part of the May Shred! Enrollment opens Monday 🙌🏼 Codes: HAPI- code emma Built: code emma10off Cured: code emma
Skinny Pasta- 40g protein + under 400 calories L Skinny Pasta- 40g protein + under 400 calories Like, save, + share with a friend! You’ll need: 1 pack Healthy Noodles (Costco) or 1 pack of Palmini pasta 4oz 97/3 ground turkey 125g Classico Four Cheese pasta sauce 100g mushrooms 200g zucchini 28g Italian shredded cheese Chicken Parmesan version: Same ingredients as above and you’ll swap turkey for frozen chicken nuggets (I use @realgoodfoods) How to make: Add zucchini and mushrooms to a skillet with cooking spray and cook over medium heat. Once browned, remove from skillet and set to side. Spray a little more cooking spray to skillet and add turkey. Season with salt, pepper & garlic powder. Cook over medium heat. Drain off excess grease, then add pasta sauce, zucchini and mushrooms to the turkey, and let simmer on low heat. Remove noodles from pack and rinse, then press out the water with a paper towel. Add noodles to skillet and mix everything and allow to simmer. This just heats the noodles. (You can also microwave the noodles for 30-40 seconds, then top with meat sauce) Then sprinkle with cheese. For the chicken Parmesan version, I airfry nuggets on 375 for 8-10 minutes while zucchini & mushrooms sauté. Then follow the same steps above. Makes 1 serving Meat Sauce Macros: 390 calories- 41.5p/31.5c/10.5f Chicken Parmesan Macros: 370 calories- 38.5p/33.5c/9f
Costco haul! Low calorie, lots of high protein opt Costco haul! Low calorie, lots of high protein options, and some fun new finds! What new items are you finding and loving?
Hometown boy, Tyler Childers 💙 Hometown boy, Tyler Childers 💙
Finished at 1649 calories + 150g protein (goal is Finished at 1649 calories + 150g protein (goal is 130g but I easily go over) Breakfast: hot honey chicken sandwich (recipe on my reels) Pre workout: HAPI creatine & pre workout (code emma) Lunch: loaded sloppy Joe bowl (recipe coming) Snack: Golden Grahams bar & @lightandfit yogurt Dinner: pasta bowl (recipe coming) Dessert: creami with HAPI PB marshmallow Cookie protein (code emma) Nighttime: magnesium, @curednutrition Serenity gummies to relax and fall asleep, Night Caps to stay asleep (code emma saves 15%)
Banana Split Trifle 🍌 What you’ll need: 1 v Banana Split Trifle 🍌 What you’ll need: 1 vanilla non fat Greek yogurt (150g- I used Two Good) 9g (2 tbsp) lite cool whip 7g (1 tbsp) SF vanilla pudding mix 6g graham cracker crumbs 50g sliced strawberries 50g sliced banana Drizzle of sugar free chocolate syrup How to make: Combine pudding powder and yogurt, once completely mixed, fold in cool whip. In a small dish, add half of the yogurt mixture. Next sprinkle on 3g of graham cracker crumbs, then a layer of banana slices and strawberries. Repeat for the second layer, then add a drizzle of sugar free chocolate syrup, and I like to add a little extra cool whip on top 👌🏻 *You can also add crushed pineapple or nuts, or swap strawberries for sf cherry pie filling. These are prep friendly! Makes 1 serving Macros: 215 calories: 14p/34c/4f
Why walking is my favorite form of cardio for fat Why walking is my favorite form of cardio for fat loss. Walking = more movement, less stress, less hunger 1. Less hunger, making it easier to adhere to your calorie deficit. High-impact cardio is more glycolytic- it burns more carbs for fuel and can trigger a noticeable increase in hunger. Feel ravenous after cardio or cardio based classes? This is why. 2. Walking is low-impact, low-stress, and doesn’t spike cortisol like HIIT or long endurance cardio can, which can lead to inflammation. 3. It doesn’t interfere with your recovery. That means you can walk daily without sacrificing performance in your lifts or burning out. 4. It’s easy to be consistent with and build a routine around. You don’t need equipment, or a gym. Walking can happen during work breaks, on the phone, with your dogs or kids. This is especially helpful when you’re trying to burn more calories without taxing your body. 5. Post-meal walks help with digestion and blood sugar control—key for reducing bloating, stabilizing energy, and preventing blood sugar crashes that lead to cravings. Do you have a step goal?
Often we think we’ve hit a plateau when in reali Often we think we’ve hit a plateau when in reality we just got a little sloppy with our tracking. Swipe for 3 things I do when dieting to keep fat loss moving. These are especially important when you are down to your last 5-10lbs, (or are starting with just a few pounds to lose). You’re often running on less calories than you started your diet with, so accuracy needs to be on point 👌🏻 Need structure and support on your fat loss journey? Join my April Shred!
High Protein Oreo Dip 170g (3/4c) Fage Total 0 G High Protein Oreo Dip 170g (3/4c) Fage Total 0 Greek yogurt 34g (1 scoop) HAPI Cookies & Cream protein (code emma to save) 1/2 tsp vanilla extract 7g (1tbsp) sf white chocolate pudding mix 1 Oreo Thin cookie Combine yogurt and vanilla extract. Next stir in protein powder and pudding powder. Texture will be thick, mix until combined. Crush Oreo Thin and fold into the mixture. Store in airtight container in the refrigerator. Makes 2 servings Macros per serving: 130 calories: 20.5p/10c/1f I love mine paired with fruit or chocolate graham crackers 😋
Struggle to get “back on track” after vacation Struggle to get “back on track” after vacation? Or feel bloated and sluggish? It could be that you’re trying to return to a plan that’s too rigid. Or you’re trying to overcompensate for moving less than normal, eating more than you usually do, or foods you don’t normally eat. Swipe for what I do, and don’t do, following vacation. Questions? 👇🏻
Hot Honey Chicken Breakfast Sandwich 🔥 3oz lea Hot Honey Chicken Breakfast Sandwich 🔥 3oz lean ground chicken 50g liquid egg whites 1 English muffin 1 slice Sargento ultra thin Colby Jack cheese 6g Mike’s hot honey Salt, pepper, garlic powder Frank’s Stingin’ Honey Garlic seasoning Spray a muffin tin with avocado oil spray, add 50g egg whites per muffin cup. Add salt & pepper. Bake on 350 for 18-20 min. Pat out 3 oz of ground chicken and flatten to burger shape. Season both sides with salt, pepper, garlic powder, and Stingin’ Honey Garlic seasoning. Spray a skillet with avocado oil and add chicken patty. Cook on medium heat. Once cooked through, add cheese slice. Toast English muffin then assemble sandwich. Drizzle with hot honey. These are meal prep friendly. Recipe is 1 serving, but you can easily multiply the ingredient amounts by the number of servings you want to prep. Macros: 330 calories- 30p/28c/11f
My tips for a successful fat loss phase. These are My tips for a successful fat loss phase. These are things I do, as well as teach my clients. 👉🏻Focus on calories & protein. Calories drive weight loss/weight gain. Adequate protein intake helps to build and sustain muscle. This means when you’re in a calorie deficit, eating adequate protein, you’ll be losing fat. 👉🏻Incorporate strength training into your workout plan. I recommend 3-5 days of weight training, following a plan designed for progressive overload. This means following the same plan for anywhere from 4-8 weeks (will vary by your experience level) and tracking your progress on those exercises to get stronger, have better form, more control, etc. 👉🏻Set a step goal. As we diet, our bodies do anything possible to conserve energy because it recognizes less energy (food/ calories) coming in. Having a step goal creates awareness around your daily movement outside of your normal exercise. This can help to avoid weight loss plateaus. 👉🏻Understand that you WILL have to make compromises when you’re dieting. Every weekend can’t be a special occasion. Being consistent with your calorie deficit is how you will see weight loss. This means choosing your dieting phases during times that will allow for your greatest adherence. (Typically avoid holidays & vacations) 👉🏻Have patience! This is easier said than done. You will not lose weight every week. So you can’t jump ship after only 2-4 weeks. Even when it seems like nothing is happening, it is! The small changes compound. I’ve worked with thousands of women in my Shred program. Swipe to see some transformations 🔥 April Shred is open for early bird enrollment! Join for only $99 through Sunday!
High Protein Dunkaroo Dip 170g (3/4c) Fage Total High Protein Dunkaroo Dip 170g (3/4c) Fage Total 0 Greek yogurt 34g (1 scoop) HAPI Birthday Cake protein (code emma) 7g (1tbsp) sf vanilla pudding mix 1/2 tsp vanilla extract 1/2 tsp cake batter extract (can also use almond extract) 1 tsp stevia or zero calorie sweetener 8g (2tsp) sprinkles Combine yogurt, vanilla extract and cake batter extract. Next stir in protein powder, pudding powder & stevia. Texture will be thick, mix until combined then stir in sprinkles. Makes 2 servings Macros per serving: 135 calories: 21p/10c/1f Paired with 1 serving of mini Nilla Wafers Macros: 275 calories: 22p/31c/7f Store in airtight container in the refrigerator.
Load More Follow on Instagram

  • Follow
  • Follow
  • Follow
Macros With Em © 2025 All Rights Reserved.

Terms of Use   |   Privacy Policy