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macroswithem

Helping women lose 10-20 lbs, ⬆️ energy + regain confidence w/out giving up foods they love.
Founder @shredwithem + @itshapibodi
Work with me 👇🏻
Annual trip to KC ❤️💛 Annual trip to KC ❤️💛
Ready in 3 minutes, high protein, & delicious! L Ready in 3 minutes, high protein, & delicious! Like, save + share with a friend who needs this recipe. What you’ll need: 1 vanilla non fat Greek yogurt (I used Two Good) 13g PB2 (powdered peanut butter) 21g (2 tbsp) whipped cream cheese 8g (1 tbsp) SF cheesecake pudding mix 1 Reese’s cup (or 2 mini ones) How to make: Combine yogurt, cream cheese, PB2 & pudding powder. Mix completely. Chop up Reese’s into pieces (see what I did there..) and add on top. Can eat immediately, but for best results, refrigerate for an hour first, or put in the freezer for around 10 minutes. These are meal prep friendly! Makes one serving Macros: 295 calories- 21p/25c/13f
If you lost weight on a diet but regained it, did If you lost weight on a diet but regained it, did the diet actually work? What good is short term success if you can’t maintain it? Lasting fat loss is about creating a lifestyle that supports the body you want to live in, long after the diet ends.
My guide to looking & feeling your best from the i My guide to looking & feeling your best from the inside out ❤️
Hibachi Bowl with Yum Yum Sauce 4oz chicken tend Hibachi Bowl with Yum Yum Sauce 4oz chicken tenderloin 200g zucchini 100g yellow squash 50g onion 100g mushrooms 70g white ready rice (uncle Ben’s) Liquid aminos (or low sodium soy sauce), salt, pepper, & garlic powder to taste Low calorie Yum Yum sauce 40g plain non fat Greek yogurt 17g (1 tbsp) reduced sugar ketchup 17g (1 tbsp) lite mayo 1/2 tsp liquid aminos or low sodium soy sauce 1/4 tsp paprika 1/4 tsp garlic powder Splash of water to thin Dice chicken, zucchini, squash & onion. Toss in a bowl with mushrooms then spray lightly with cooking spray. Add a splash of liquid aminos (or soy sauce), salt, pepper, and garlic powder to taste. Toss so it’s evenly coated then airfry on 380 for 18-20 minutes. For the yum yum sauce, mix all ingredients until you get a smooth consistency. You can add a splash of water to thin the sauce too. Microwave rice and measure out 70 grams into a meal prep container. Top with cooked veggies & chicken. Sauce can be used for dipping or drizzled on top. *you can omit rice or substitute with riced cauliflower for lower carbs. You can also mix riced cauliflower in with your rice for more volume and nutrients. These are meal prep friendly. Makes 1 serving Macros for hibachi with sauce: 367 calories: 36p/36c/8f + 5.5g fiber
Some fat loss truths that are worth revisiting. Some fat loss truths that are worth revisiting. I think it’s important to remember that dieting is a choice. But that doesn’t mean you have to give up your social life to do so. If your strategy doesn’t allow flexibility, what are the odds you’ll stick to it long term? Probably not good. Starting a diet by jumping into a calorie deficit and watching for the scale to go down isn’t a strategy. A strategy is planning for a diet to ensure your body will respond to a deficit, and that you can actually adhere to one. Having a clear timeline and data you’re tracking to measure progress and make adjustments. Not going off of how you feel or your emotions. A plan for after the diet to actually sustain your progress and “live” at your goal. A calorie deficit without a strategy is a yoyo diet waiting to happen…
Mini Pumpkin Pies 17g (1/2 scoop) vanilla protein Mini Pumpkin Pies 17g (1/2 scoop) vanilla protein powder (I use HAPI- code emma) 1/4 cup liquid egg whites or egg beaters 122g (1/2 cup) pumpkin purée 1/8 cup unsweetened almond milk 1 tsp stevia 1 tsp pumpkin pie spice 1/2 tsp cinnamon 3 mini Keebler pie crusts Mix ingredients until smooth. Pour mixture into pie crusts. Mine came out to around 70g in each crust. Makes 3 mini pies. Bake for 20-30 minutes on 350 Macros per pie: 150 calories: 8p/18c/5f
Why I love creating a meal plan to follow when my Why I love creating a meal plan to follow when my goal is fat loss: • Helps ensure you’re hitting protein, fiber, and calorie targets • Reduces the likelihood of impulse eating or binge eating • Makes macro tracking more accurate • Eliminates the daily “what should I eat?” stress • Batch prepping + pre planning gives you more time back in your week • Creates better consistency Swipe for how I create my weekly meal plan 👉🏻 Are you a fan of meal plans?
5 Meals I’m eating this week- and eat regularly. 5 Meals I’m eating this week- and eat regularly. (I adjust portions as needed) All are high protein, 35g or higher, and low calorie, plus they’re super quick and easy to throw together if you meal prep a few ingredients ahead of time. Swipe for recipes 👉🏻
Chicken + Waffles the won’t break the calorie ba Chicken + Waffles the won’t break the calorie bank! Can’t even call this a recipe 😂 but it’s easy, delicious & high protein 2 @premierprotein waffles 113g (4 oz) @realgoodfoods chicken tenders 30ml (2 tbsp) SF pancake syrup (I use Maple Grove) Macros: 355 calories: 36p/27c/10f Follow @macroswithem for more easy & delicious fat loss recipes!
So many women hit 40 and feel like their bodies ar So many women hit 40 and feel like their bodies are working against them. No, you’re not too old. No, you’re not broken. You just need a different approach than what worked in your 20’s. 👉🏻As we age our BMR can dip from muscle loss (if we’re not weight training.) 👉🏻You move less throughout the day because you’re more tired. 👉🏻Workouts feel harder, and if you overdo cardio, it backfires. 👉🏻Poor sleep or high stress just fuel the cycle of moving less and eating more. All of these things mean your body is burning less calories overall, and you’re likely overeating due to high stress or bad sleep. So you’re not crazy, it does feel harder because your hormonal environment has changed. This is why your strategy has to change. It can’t just be, eat less and move more. We’ve got to work smarter, not harder 😎
Did you know that my fat loss journey started with Did you know that my fat loss journey started with an online challenge? I needed something that was low commitment (I didn’t have confidence I would stick with it for long- because of past experiences.) But I desperately needed structure & support. A plan I could stick with. It was a month long, I wasn’t perfect, but I showed up for myself in a way I hadn’t before. I was committed to finishing it, and I did. But the results, how I felt, my confidence, it built momentum to keep me going! This is how the Shred was created, and why I’m so passionate about it. What You’ll Feel in 6 Weeks 👉🏻More energy throughout the day 👉🏻Less bloating & water retention from improving food quality, fiber intake, & consistency. 👉🏻Improved digestion- your body feels lighter. 👉🏻Steadier hunger and fewer cravings because you’re fueling properly with protein and balanced meals. 👉🏻Stronger and more confident in your workouts, noticing endurance and strength improving. 👉🏻Improved relationship with food- no more guessing, guilt, or “all-or-nothing” mindset. What You’ll See in 6 Weeks 👉🏻Visible fat loss- clothes fitting better, waistline leaning out, definition starting to show. 👉🏻Less puffiness and inflammation- clearer skin, less bloating, tighter look overall. 👉🏻Muscle definition starting to show from strength training & consistent movement. 👉🏻Progress photos show change even if the scale doesn’t move dramatically, side-by-sides reveal it. Swipe for before & afters of some previous clients 🔥 Six weeks is the perfect window: it’s enough time for your body to respond, and show visible results, while short enough to keep motivation high.
Soft Taco Meal Prep Easy, delicious, and packed w Soft Taco Meal Prep Easy, delicious, and packed with protein 🙌🏼 5oz cooked 96/4 beef with taco seasoning 3 Mission Carb Balance (45 calorie) wraps 28g reduced fat Mexican blend cheese 30g pico or salsa 60g Fage non fat plain Greek yogurt If meal prepping, store ingredients in separate containers, then add beef to wraps, heat and add salsa and Greek yogurt after heating. Makes 3 tacos Macros: 56p/42c/17.5f if you track net carbs- 56p/12c/17.5f As always, you can adjust portions to best fit your macros.
Not every result shows up in your progress picture Not every result shows up in your progress pictures. Some of your biggest wins won’t be reflected on the scale. Swipe for a list of things worth celebrating that might not change your appearance.
No Bake Cookie Butter Protein Cheesecake Ready i No Bake Cookie Butter Protein Cheesecake Ready in minutes, high protein, & delicious! Like, save & share with a friend 🫶🏻 What you’ll need: 1 vanilla non fat Greek yogurt or 150g (I used Two Good) 17g vanilla protein powder (I used HAPI- code emma) 21g (2 tbsp) whipped cream cheese 7g (1 tbsp) SF cheesecake pudding mix 8g Biscoff cookie butter 1 Biscoff cookie 1/4 tsp butter extract 1/4 tsp cinnamon How to make: Combine yogurt, cream cheese, protein powder, butter extract, cinnamon & pudding powder. Mix completely. Crush the Biscoff cookie and fold half into the cheesecake mix. Smooth mixture into a bowl. Microwave cookie butter 15-20 seconds, until melted, then drizzle on top of cheesecake mix. Sprinkle rest of crushed cookie on top. Can eat immediately, but for best results, refrigerate for an hour first, or put in the freezer for around 10 minutes. Makes one serving Macros: 270 calories- 26p/16c/11f
Even before I had my son, I struggled with my weig Even before I had my son, I struggled with my weight. I was about 30 pounds heavier, and stuck in what I call my “diet starts Monday” era. 👉🏻 I tried to diet way too aggressively 👉🏻 I lived on quick fixes 👉🏻 I thought hours of cardio was the answer 👉🏻 I couldn’t stick with anything longer than a couple weeks And of course… every Monday was a new “fresh start.” What I didn’t realize back then: ✨ The more extreme the approach, the quicker I burned out. ✨ Cardio alone wasn’t going to change my body. ✨ Quick fixes don’t fix anything if the habits don’t change. Now, I teach women the exact opposite—how to fuel your body, build muscle, and create sustainable results without starting over every Monday. If you’re stuck in that cycle, I’ve been there—and I promise, there’s a better way. 💙
Can we be friends? 💁🏼‍♀️ Can we be friends? 💁🏼‍♀️
Sweet Potato Breakfast Bowl INGREDIENTS: * 200g Sweet Potato Breakfast Bowl INGREDIENTS: * 200g liquid egg whites * 3 Amy Lu chicken sausage links * 100g sweet potato chunks * 28g lite shredded cheese * 5g hot honey * salt, pepper, & garlic powder to taste DIRECTIONS: 1. Dice sweet potato into chunks, spray lightly with cooking spray, then add salt, pepper, and garlic powder to taste. Toss so it’s evenly coated then airfry on 400 for 15-20 minutes. 2. Spray a skillet with cooking spray, add egg whites, salt and pepper. Scramble over medium heat until cooked. 3. Microwave chicken sausage and cut into smaller chunks. 4. Add egg whites, sweet potato, and sausage to a meal prep container then top with shredded cheese. *If eating immediately, microwave 30 seconds to melt cheese, then top with hot honey. If meal prepping, add hot honey after you re heat. Makes 1 serving Macros: 425 calories: 42p/28c/13f
Caramel Apple Yogurt 🍎 1 Greek Light & Fit ca Caramel Apple Yogurt 🍎 1 Greek Light & Fit caramel apple pie yogurt 5g Golden Grahams 12g caramel baking bits 1 tbsp lite cool whip Dash of cinnamon Macros: 155 calories- 12p/18c/4f
Which is more important for fat loss- diet or exer Which is more important for fat loss- diet or exercise? They’re both equally important as they control 2 different outcomes. A calorie deficit, even with eating high protein, will just create a smaller version of the body you have now. Exercise, specifically weight training, is what sends the signal to your body to build muscle and hold onto muscle while in a deficit. If your goal is being lean + toned (toned is simply having muscle + low enough body fat to see it) you’ll want to strength train, I recommend at least 3 days a week. Plus a calorie deficit to lose fat covering the muscle.
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