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EMMA MONTGOMERY

macroswithem

Nutritionist + Personal Trainer
Low calorie recipes
Transforming thousands @shredwithem
Founder @itshapibodi
👇🏻Train with me- less than $1 per day!
How to make macro counting for fat loss easier! How to make macro counting for fat loss easier! Swipe for my tips 🙌🏼 Any questions I can answer?
Christmas Tree Cake Creami with 27g protein + unde Christmas Tree Cake Creami with 27g protein + under 400 calories! Like, save & tag a friend who needs this! Base: 1 scoop (34g) protein (I use @itshapibodi vanilla or marshmallow fluff) 7g sugar free pudding mix (white chocolate) 300 ml unsweetened almond milk Combine ingredients, mix with frother, freeze overnight, or at least 8 hours. Add pint to ninja creami on light ice cream setting. After first spin, add splash of unsweetened almond milk then use the re-spin setting. Depending on the protein you use, you might need more re-spins. (I personally do one spin, then 1 re-spin) Once texture is smooth, add half of the Christmas Tree cake to the pint, then use the mix-ins setting. Once mixed, add the remaining cake to the top of your ice cream. (If trying to use less calories, leave the other half of the cake off) Macros: 399 calories- 27p/ 44c/13.5f Macros for pint w/ half the cake: 289 calories- 27p/28c/8.5f
Thanksgiving Bowl You’ll need: 4oz lean ground Thanksgiving Bowl You’ll need: 4oz lean ground turkey (I used 98/2) 100g sweet potato 85g green beans (I use unsalted canned) 28g reduced fat shredded cheddar cheese 62g (1/4c) turkey gravy 7g French fried onions Salt, pepper, garlic powder How to make: Dice sweet potato into chunks, spray lightly with cooking spray, then salt & pepper. I air fry on 400 for 12-15 minutes. While those are baking, add 4oz of turkey to a pan and season with salt, pepper and garlic powder. Once brown, drain grease, then add to a meal prep container. Drain and rinse green beans. I like to add to a pan on the stove with a splash of low sodium chicken broth, salt & pepper and let simmer. It just gives them some flavor. This is optional, if you’re meal prepping and want to just salt & pepper and add to your meal prep container, you can do that. Once sweet potatoes are cooked, add those and green beans to the turkey. Top with shredded cheese and French fried onions, then drizzle with gravy. These are prep friendly. Makes 1 serving Macros: 350 calories: 37p/30c/9f
Taco Bell order with 36g protein + 390 calories Taco Bell order with 36g protein + 390 calories Cantina chicken bowl Add steak Remove rice & beans When I’m traveling and all my meals are from restaurants or gas stations, I add extra protein when possible and reduce calories when needed by removing carbs. I do this because protein is harder to come by, and fats & carbs are easier to find in convenience foods. Macros: 390 calories- 36p/8c/22f
Snaps from our Kansas City trip 🏈❤️ Snaps from our Kansas City trip 🏈❤️
What I eat in a day at maintenance, with a goal of What I eat in a day at maintenance, with a goal of building muscle. I mix my creatine in my pre workout and have that about 30 minutes before I train. I use creatine daily, even non lifting days. Taco Sweet Potato bowl: recipe is saved under my reels. I swapped the beef for chicken because I had it on hand, and the sweet potatoes with mini white potatoes since I was having sweet potatoes with dinner. Creami: how I make my creami base is saved to my highlights, I adjust toppings based on my macros. Goal: 2000 calories/130g protein/20-25g fiber Actual: 1999 calories/150g protein/27g fiber Discount Codes: HAPI- emma Cured Nutrition- emma Built- emma10off
Unstuffed Pepper Bowls 🌶️ You’ll need: 4o Unstuffed Pepper Bowls 🌶️ You’ll need: 4oz raw 96/4 beef 150g mixed bell peppers (I did red, green & yellow) 25g onion 85g cooked riced cauliflower 50g cooked white ready rice (this is optional, but I like to mix the rice & riced cauliflower for volume) 28g shredded mozzarella cheese 1/2c (121) unsalted diced tomatoes Salt, pepper, garlic powder & red pepper flakes How to make: Dice peppers and onion, spray lightly with cooking spray, then sauté over medium heat for a couple of minutes before adding in your beef. Season mixture with salt, pepper & garlic powder and cook until beef is brown- peppers & onions should be tender by this point too- then stir in diced tomatoes. Let simmer on low heat for 3-5 minutes. Rice and riced cauliflower are microwaved according to packages. To assemble bowl, mix rice and riced cauliflower (can omit rice if you need low carb or lower calorie) and this is the base. Add beef mixture, then cover in shredded cheese. To finish, sprinkle on some red pepper flakes. These are meal prep friendly! Makes 1 serving Macros: 392 calories- 39p/37c/10.5f
Happy Halloween! If you “oops” and over indul Happy Halloween! If you “oops” and over indulge today, don’t panic tomorrow! Swipe for what I do instead… 1 day of your month isn’t going to ruin your progress. It’s not about being perfect, it’s about consistency and what we do MOST of the time that leads to sustainable results 👌🏻 What was your costume this year?
Buffalo Chicken Dip, no prep required + 40g of pro Buffalo Chicken Dip, no prep required + 40g of protein 👏🏻 You’ll need: 3oz cooked shredded chicken (can use rotisserie chicken, canned, or cooked chicken that you shred) 80g low fat cottage cheese 2 tbsp Frank’s wing sauce Ranch seasoning to taste (I eyeball mine, but I’d say around 1/4 tsp) 28g skim mozzarella cheese How to make: Add shredded chicken, cottage cheese, buffalo sauce, and ranch seasoning to a microwave safe dish and microwave for 30 seconds. Stir, then microwave another 30 seconds. Cover the top with mozzarella and microwave until melted. Around 30-45 seconds. For the chips I make them from Joseph’s Lavash bread. Cut lavash into triangles, spray with cooking spray, then add salt. You can air fry on 375 for 4-5 minutes until golden brown, or you can bake on 400 for 5-6 minutes. Once cool, they are crispy. Makes 1 serving of dip Macros: 258 calories: 40p/4c/9f
I like to batch cook when I prep. I typically choo I like to batch cook when I prep. I typically choose 2 protein options to cook ahead of time. I also like to wash and cut up fruit and veggies, and cook sweet potatoes ahead of time. I prefer prepping this way so I can have more variety in my meals and it saves me time later since I already have things prepped and ready. Chicken: seasoned with salt, pepper & garlic powder. This makes it more versatile for meals as I can add other sauces & condiments when I eat it. I airfry on 380 for 10-12 minutes, flipping halfway through. Sweet potatoes: dice into chunks, spray lightly with avocado oil spray, then seasoned with salt & pepper. Airfry around 20 minutes on 400. Spaghetti squash: poke holes all over, microwave 3-4 minutes (this helps soften so it’s easier to cut in half). Cut in half, scoop out insides, spray with avocado spray and add salt & pepper. Bake face side down for 40 min on 400. Delicata: cut off ends, then cut in half. Scoop out insides, then dice into half moons. Spray lightly with avocado oil spray, salt & pepper and airfry on 400 12-15 minutes, or until browned to your liking.
There are 3 nutritional phases- maintenance, fat l There are 3 nutritional phases- maintenance, fat loss (calorie deficit) and “bulking” (calorie surplus). Each phase will yield different results, have different timelines, and goals/focuses. I personally spend the majority of my year at maintenance. If I have a “cutting phase”, it’s one time a year and lasts 6-8 weeks. The duration of your dieting phase will depend on how much weight you have to lose, how aggressive your nutritional approach is, biofeedback during the diet, consistency and so on. Maintenance should be used pre diet to make sure you are starting from a place of “abundance” around food. Your biofeedback (hunger, energy, sleep, etc) is in a good place as well as nutritional habits before entering a deficit. Maintenance should also be used post diet. You can use the process of reverse dieting to find your new maintenance. This will help to reverse any negative adaptations that occur when we diet and bring calories level up to your new maintenance range. Swipe for details on each.. Questions? If you’d like to be considered for a beta tester for my new program & work up close and personal with me, comment ‘program’ and I’ll send you the link to the interest list.
200 calorie Caramel Apple yogurt bowl 🍏 1 @lig 200 calorie Caramel Apple yogurt bowl 🍏 1 @lightandfit caramel apple pie yogurt 1/2 sheet Graham crackers 12g Kraft caramel bits 7g white chocolate chips 198 calories: 13p/30c/4f The perfect sweet treat for fall!
The one thing I changed to stop the restrict/binge The one thing I changed to stop the restrict/binge cycle… I stopped trying to have open ended fat loss phases and implemented nutrition periodization. This is using the phases of maintenance, fat loss, and reverse dieting with your goal in mind. But ideally, starting at maintenance, moving to a fat loss phase, then reverse dieting to your new maintenance. The amount of weight you have to lose will determine time frames at each phase. Having a structured start and stop point for dieting can lead to significantly better long-term fat loss. It was the one thing that changed the game for me. It brought me out of a binge/restrict cycle, allowed me to think of food in abundance vs scarcity, and truly understand how to maintain my results. (Swipe for reasons you need to set durations on your fat loss phase.) If you’re stuck in a cycle of starting over, struggle to get started because you can’t stay consistent long enough, or need help maintaining your results, this is likely your missing piece. Questions 👇🏻
Come to Costco with me! Lots of high protein opti Come to Costco with me! Lots of high protein options, and Good Culture was back after being gone for a few weeks 🙌🏼 Excited for the magic spoon treats! What are you finding new at your store?
One of the biggest benefits to weight training is One of the biggest benefits to weight training is keeping you strong and functional as you age. As we get older, our bodies naturally lose muscle mass, bone density, and strength. This decline can lead to decreased mobility, higher risk of injury from falls, weight gain, and reduced energy. Yes, I weight train for aesthetics. But I also want to have the energy and ability to stay active with my son. From having more strength, energy, mobility, and physical independence, to looking better and being more confident, there are so many benefits to weight training. I look and feel better at 41 than I ever did in my 20’s. It’s never too late, and you’re never too old.
Buffalo Chicken Spaghetti Squash Bowls You’ll n Buffalo Chicken Spaghetti Squash Bowls You’ll need: 1 spaghetti squash 4 oz raw chicken breast or tenderloins 80g low fat cottage cheese (I love Good Culture) 28g reduced fat mozzarella Hidden Valley Ranch seasoning to taste 2-3 tbsp Buffalo wing sauce (I use Franks) Salt, pepper, garlic powder, cooking spray 1 tbsp Bolthouse Farms ranch dressing Preheat oven to 400. Cut squash in half. Scoop out insides & seeds and discard. Spray lightly with cooking spray then add salt, pepper and garlic powder. Flip over and using a fork, poke holes in the backside. Leave it face down on the pan and bake for 40 minutes, longer if you want softer noodles, I don’t like mine mushy. While that’s baking, cook your chicken. Season chicken with salt, pepper & garlic powder then cook. I air fry on 380 for 10-12 min, flipping halfway through. Shred with a fork once cooled. To make the buffalo chicken mixture, use shredded chicken, combine with buffalo sauce, cottage cheese and ranch seasoning. Mix well. If I’m eating immediately I will microwave this mixture for about 1 minute before adding to my spaghetti squash. Since I’m prepping these, I don’t microwave. Once squash is cooked, use a fork to scoop out your spaghetti like squash. I measure out 200g cooked squash to a container, top it with buffalo chicken mixture, then shredded cheese. Store in airtight container in the refrigerator. When ready to eat, heat then drizzle on Bolthouse Farms ranch dressing. Makes 1 serving Macros: 350 calories- 43p/17.5c/12f
Grocery haul & some meals I’m making this week, Grocery haul & some meals I’m making this week, with the recipes. Also have some new recipes I’ll be sharing this week. All these recipes are meal prep friendly & you can easily make swaps to the protein sources (swap beef for turkey or chicken, etc) and increase or decrease portions based on your macros. I haven’t tried the @realgoodfoods seasoned chicken tenders but thought they sounded good and are easy to toss in salads or wraps when I need something quick. What’s on your menu this week? Discount codes: HAPI- code emma Built Bar- code emma10off American Dream Nut Butter- code emma10 Cured Nutrition- code emma
My Cracker Barrel order with 50g protein! Grilled My Cracker Barrel order with 50g protein! Grilled chicken tenders with 2 sides. I get the baby carrots (my favorite!) and green beans. Macros: 420 calories- 50p/30c/11f With biscuit: 580 calories- 53p/53c/17f
Iced Pumpkin Protein Pancake Bowl 43 grams of pr Iced Pumpkin Protein Pancake Bowl 43 grams of protein and ready in under 5 minutes! 1/2 cup (65g) Premier Protein pancake mix 1 scoop (34g) pumpkin protein powder (I use HAPI- code emma) 1/2 cup water Mix protein powder and pancake mix, then stir in water. Spray a microwave safe dish with cooking spray, then pour in mixture. Microwave 1:15 (might need longer based on your microwave, but careful not to overcook as it will be dry) Icing: 15g whipped cream cheese 5g vanilla protein powder (I used HAPI) Splash of water Mix till smooth, add water as needed. Less water will make a thicker icing, and it melts and spreads easy Can add sugar free pancake syrup as well. Makes 1 serving Macros: 415 calories- 43p/ 45c/5f
What I used to do to lose WEIGHT vs what I do now What I used to do to lose WEIGHT vs what I do now to lose FAT (swipe for deats) If I could go back to 27 year old me, l’a tell her to focus on these things to lose FAT: Calorie deficit Protein intake Weight training Step goal When I started focusing on those 4 things, I saw the biggest changes in my body composition. October DIY Shred is open for enrollment! Who’s joining me? Program details linked in bio
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