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macroswithem

Nutritionist/CPT
Women’s fat loss coach
Easy + delicious high protein recipes
Founder @shredwithem
Founder @itshapibodi
👇🏻Train with me! 5 days free
How to eat out for all 3 meals in a calorie defici How to eat out for all 3 meals in a calorie deficit… Travel season is here and with that comes eating on the go. And yes, you can absolutely eat out and still lose fat. Fat loss doesn’t require perfection—it requires intention. Following a plan that allows for flexibility is key. This way there is no “on the diet” and “off the diet” mindset. Do you struggle with tracking on vacation?
No Bake Banana Cream Protein Cheesecake Ready in No Bake Banana Cream Protein Cheesecake Ready in minutes, high protein, & delicious! Like, save + share with a friend who needs this recipe. And follow @macroswithem for more high protein, low calorie recipes! 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 8g (1 tbsp) SF banana cream pudding mix 30g banana 3g graham cracker crumbs 2tbsp lite cool whip How to make: Combine yogurt, cream cheese, protein powder, & pudding powder. Mix completely. Slice banana into coins. Sprinkle graham cracker crumbs on top, add banana slices, then finish with cool whip. 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: 275 calories- 26p/25c/8f
Costco haul 🙌🏼 Protein: Cottage cheese Chi Costco haul 🙌🏼 Protein: Cottage cheese Chicken thighs (we smoke these with SF BBQ sauce) Salmon (love on salads) Boiled eggs Frozen chicken nuggets (I use in salads & wraps when I need a quick meal) Fruits/Veggies: Apples Sweet potatoes Mango Green beans Mini cucumbers (love these w/ cottage cheese & ETB seasoning) Frozen berries (eat these on my yogurt bowls) Miscellaneous: Sweet potato fries (I love a salad w/ a side of fries) Mini ice cream cones (110 calorie sweet treat) Dark chocolate lemon cups (delicious & perfect sweet after a meal to curb a sweet tooth) Granola bites (great alone or in yogurt)
Walking S’mores 🔥 No campfire needed! You ca Walking S’mores 🔥 No campfire needed! You can roast your marshmallows right over your stove. And it’s mess free! You’ll need: 1 pack of Teddy Graham’s 1 snack size Hershey bar 2 marshmallows How to make: Open one end of the Teddy Grahams and add your Hershey’s bar to the bag. Turn stovetop to high heat. Add marshmallows to a metal skewer or roasting stick to hold the over the flame. Once level of toasting is reached, place inside the pack of Teddy Grahams with the chocolate. Squeeze along the package. This helps melt the chocolate and mix everything together. These are super versatile! You can use different cookies (Nutter Butters, Golden Oreos, etc) or different chocolate candy. Makes 1 walking S’mores Macros: 230 calories- 3.5p/40c/7.5f
Buffalo Chicken Tater Tot Casserole 🔥 Low calo Buffalo Chicken Tater Tot Casserole 🔥 Low calorie, high protein, and delicious! Like, save & tag a friend who would love this! You’ll need: 3oz cooked shredded chicken (can also use rotisserie or canned chicken) 80g low fat cottage cheese 1-2 tbsp Frank’s wing sauce 1 tsp Ranch seasoning 28g skim mozzarella cheese 85g Tater Tots (I get Ore-Ida mini tots) How to make: Add shredded chicken, cottage cheese, buffalo sauce, and ranch seasoning to a bowl and mix completely. If you don’t like the texture of cottage cheese, blend it first, then mix with chicken, buffalo sauce & ranch seasoning. Spray a small baking dish with cooking spray, then add chicken mixture to dish. Layer on mozzarella cheese, then top with tater tots. Bake on 350 for 25 minutes. Tots will be golden brown and cheese will be melty. Makes 1 serving Macros: 390 calories- 42p/15c/19f For more recipes like this, follow @macroswithem
Fat loss uncovers a smaller version of your curren Fat loss uncovers a smaller version of your current shape… Building muscle CHANGES your shape 👌🏻 Building muscle at maintenance calories will limit unnecessary fat gain. Building in a surplus (eating more calories than you burn), in my opinion, is more suited to experienced individuals who know they are truly training effectively and understand pushing to failure. This way the extra food is truly used to build more tissue rather than being stored as fat. Maintenance phases should be built into your “dieting roadmap” if your goal is changing your body composition. Some things to focus on at maintenance: relationship with food, restoring biofeedback after your diet, building muscle by following a progressive overload strength training plan, optimizing hormones, and priming your body for your next fat loss phase. Ideally you want to spend the majority of your time here.
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 binging • 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 fat loss meal plan.. Are you a fan of meal plans?
S’mores Bites 🔥 INGREDIENTS 1 cup graham cra S’mores Bites 🔥 INGREDIENTS 1 cup graham cracker crumbs 1 scoop (34g) HAPI Marshmallow Fluff protein 28g mini chocolate chips 52g (8 tbsp) marshmallow creme 140g (10tbsp) fat free cream cheese INSTRUCTIONS In a large bowl, mix all ingredients. Once combined, weigh the total mixture then divide by 16 to get the weight per s’mores bite. You can then roll the mixture into balls. Store in airtight container in the refrigerator. Makes 16 s’mores bites, nutrition if for 1. Macros per ball: 67 calories- 3p/11c/1.5f @itshapibodi Marshmallow Fluff is back in stock + Samoa is now available! Use code emma at checkout.
Lifting weights is great, but it doesn’t mean yo Lifting weights is great, but it doesn’t mean you’re building muscle… If you’re working out and not seeing the changes in your body that you want, it’s likely your training intensity. Swipe for details…
Loaded Chicken Salad Great for meal prep! High pr Loaded Chicken Salad Great for meal prep! High protein, low calorie, doesn’t need heated, and is super versatile! Follow for more recipes like this! You’ll need: 1 5oz can chunk chicken breast (can also use rotisserie or chicken you cook and shred, l’d say 3oz cooked) 50g non fat plain Greek yogurt 10g whipped cream cheese 7g bacon pieces or bits 28g shredded cheddar cheese 1/4 tsp ranch seasoning mix Salt to taste How to make: Drain can of chicken and add to a bowl with all ingredients. That’s it! Just mix well, serve with rice cakes, lavash chips, carrots, cucumbers, on a wrap, in lettuce wraps, salad, lite bread... so versatile! Store in airtight container in refrigerator. Makes one serving of chicken salad Macros: 255 calories- 37p/6c/9.5f
BBQ Chicken Bowl 😮‍💨 High protein + fiber BBQ Chicken Bowl 😮‍💨 High protein + fiber and perfect for meal prep! Like, save, and share with a friend who would love this! You’ll need: 4oz raw chicken tenderloin 85g broccoli (I use steamable or frozen) 75g cooked sweet potatoes 65g (1/4 cup) black beans (I use no salt added) 62g (1/4 cup) corn (I use canned) 32g (2 tbsp) Sweet Baby Rays sugar free BBQ sauce 28g reduced fat shredded cheddar cheese Salt, pepper, garlic powder How to make: Dice sweet potatoes into chunks, spray lightly with cooking spray, then season with salt and pepper. I airfry on 400 for 12-15 minutes (depending on how many you have you might need longer. I typically make these in multiple servings and portion out.) Season chicken with salt, pepper & garlic powder then cook. I air fry on 380 for 10-12 min, flipping halfway through. Cut into chunks or shred after cooked. Drain and rinse corn and beans, and steam broccoli in microwave. Once chicken is cooked, toss in bbq sauce. Add veggies and chicken to a microwave safe dish, then top with cheese. If eating immediately, I microwave 30 seconds to melt cheese. These are super customizable! Adjust ingredients to your macros, swap broccoli for green beans, etc. Makes 1 serving Macros: 370 calories- 37p/44c/6f + 10g fiber
Costco haul, stocking up on my favorites! Costco haul, stocking up on my favorites!
Age 30: cardio was my only form of exercise. Now Age 30: cardio was my only form of exercise. Now: I prioritize weight training and sprinkle in some cardio. Cardio is great for overall health, and can be a tool used to further elicit a calorie deficit, but is not effective for FAT loss if that’s your only means of exercise. Weight loss, yes, but that can mean fat, muscle, tissue & water. Strength training is far superior for fat loss as you’ll be building and/or maintaining muscle tissue, so targeting fat when losing weight. Learning this changed the game for me. Building muscle through strength training gave me shape. Losing fat through a calorie deficit allowed that shape to show 🙌🏼 Swipe for mistakes I made with cardio & some recommendations.
75 calories S’moreos Like, save & share with a 75 calories S’moreos Like, save & share with a friend who would love these! 1 Oreo Thin 1 marshmallow 1 square from Hershey snack size bar Macros per one: 75 calories- 1p/13c/2f
Mistakes I made that keep me “skinny fat” for Mistakes I made that keep me “skinny fat” for most of my 20’s + early 30’s. Swipe for details… “Skinny fat” is a body composition with low muscle mass and higher body fat, especially around the belly. This is the body composition a lot of women get when they lose weight and are chasing a number on the scale vs changing their body composition by adding muscle & losing fat. Body recomposition takes TIME. Be patient + consistent. Like I always say, the time is going to pass anyways.
The perfect summer meal prep! It doesn’t need re The perfect summer meal prep! It doesn’t need reheated, and it’s high protein + fiber to keep you full for hours. Chicken Pasta Salad Like, save & share with a friend 🫶🏻 4oz chicken tenderloin 2oz (56g) dry Banza rotini pasta 5 cherry tomatoes 1 mini cucumber 50g red pepper 50g green pepper 28g fat free feta cheese 32g Lite Olive Garden Italian dressing Perfect Pinch salad seasoning Salt, pepper, garlic powder Cook pasta according to instructions. I boiled mine for 8 minutes, and it was tender. While pasta is cooking, I cut chicken into pieces, then season with salt, pepper and garlic powder and add to the air fryer on 380 for 10 minutes. Wash & chop peppers, tomatoes and cucumbers. Once pasta is cooked, rinse and allow to cool. Add cooled chicken and veggies to rotini, mix in Italian dressing and feta cheese. Top with a sprinkle of perfect pinch salad seasoning, salt & pepper. Makes 1 serving Macros: 415 calories- 44p/47c/8f + 7.5g fiber
High Protein Fruit Pizza You’ll need: 1 Joseph High Protein Fruit Pizza You’ll need: 1 Joseph’s 60 calorie pita 100g strawberries 50g blueberries 100g vanilla non fat Greek yogurt (I use two good) 10g whipped cream cheese 10g vanilla protein powder (I use HAPI) 7g (1 tbsp) sf cheesecake pudding mix Cinnamon & zero calorie sweetener Spray both sides of the pita lightly with cooking spray, then sprinkle top side with cinnamon & stevia. Bake on 400 for 4-5 minutes until edges are golden brown. You can also broil on high, but watch carefully, or brown in a skillet. For “icing” mix yogurt, cream cheese, pudding powder and protein powder. Mix completely, it will become thick and fluffy. Wash fruit, pat dry, then dice strawberries. Once crust has cooled completely, cover with icing mixture then add your fruit. Makes 1 fruit pizza which is 1 servings Macros: 260 calories- 23p/33c/6f + 8g fiber *If you can’t find Joseph’s pitas, you can use any other low calorie wrap. You can also use different fruits or add other fruits you like.
6 week cut: What I eat in a day Goals: 1650 calo 6 week cut: What I eat in a day Goals: 1650 calories 120-130g protein 25-30g fiber Things that help me minimize hunger in a deficit: I don’t snack as snacks don’t fill me up and I’m constantly thinking about food. I prefer 3 larger meals and dessert after dinner vs smaller meals and frequent snacks. I build my meals around protein and fiber to help with satiety. I get good sleep! Often overlooked but our sleep plays a huge role in our appetite. I take 2 Serenity gummies around 8 each night then the night caps about 30 minutes before bed. The Serenity gummies help me to relax and fall asleep with ease. No grogginess. I wake up feeling refreshed. The night caps keep me asleep. You can save 15% on @curednutrition with code emma
When you are working on fat loss, your workouts sh When you are working on fat loss, your workouts should not change. Only your nutrition... Exercise dictates the type of weight you lose. Weight training helps you build & maintain muscle so when you’re dieting you’re losing fat, not muscle. Nutrition dictates how much. A calorie deficit is needed for weight loss. Adequate protein will help maintain muscle. Again, so we target fat loss. A calorie deficit while weight training is the ultimate combo for changing your body composition (building muscle & losing fat) 🙌🏼 Swipe for deats
BBQ Ground Chicken Bowl High protein, high fiber, BBQ Ground Chicken Bowl High protein, high fiber, low calorie & no bloat! You’ll need: 5oz raw 92/8 ground chicken 100g cooked sweet potato 200g asparagus 100g mushrooms 32g sf BBQ sauce 1. Add ground chicken to a skillet, season with salt, pepper and garlic powder, and cook over medium heat. Once cooked through, drain grease. 2. Sweet potatoes: dice into chunks, spray lightly with avocado oil spray, then seasoned with salt & pepper. Airfry around 20 minutes on 400. 3. Asparagus: wash and chop off ends then cut into thirds. Toss with mushrooms, then spray lightly with avocado oil spray, season with salt & pepper and garlic powder. Airfry for 8-10 minutes on 400. 4. Add chicken, sweet potatoes, asparagus and mushrooms to a bowl. Stir in 1 serving of sf BBQ sauce. Makes 1 serving Macros: 393 calories- 36p/35c/11f + 9g fiber
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