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Shred With Em

6 Week Fitness & Nutrition Program

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macroswithem

Nutritionist + CPT
Women’s fat loss coach
Easy + delicious low calorie recipes
Founder @shredwithem
Founder @itshapibodi
👇🏻Train with me!

I found success with fat loss and keeping it off w

I found success with fat loss and keeping it off when I stopped diet hopping and stayed consistent with a calorie deficit by counting macros.

Fat loss really is simple (I didn’t say easy). Don’t overcomplicate it with buzz words or trendy methods, especially if you have difficulty sticking to the basics... swipe through to see my thoughts on some popular diets & weight loss methods.

Questions?

How I meal prep + meals I make with it.. On Sunda

How I meal prep + meals I make with it..

On Sunday I batch meal prep. This means I cook different ingredients in large batches that can then be mixed and matched to create a variety of different meals. I also wash and chop fruit and veggies.

Taco meat: 96/4 ground beef & Siete taco seasoning.

97/3 ground turkey with salt, pepper & garlic powder. I’ll add sauces & condiments as I eat it so it’s more versatile.

Sweet potatoes: dice into chunks, spray lightly with avocado oil spray, then seasoned with salt & pepper. Airfry around 20 minutes on 400.

Zucchini: wash and dice and store in fridge. When ready to eat, measure out serving and spray with lightly with avocado oil spray, season with salt & pepper. Airfry for 8-10 minutes on 400. (I prefer cooking as I eat so it doesn’t get soggy)

Strawberries, pineapple, & blueberries will be used in snacks and with breakfast as a side.

I always have frozen veggies (things like carrots, riced cauliflower, mashed riced cauliflower, stir fry veggies), and washed & ready to steam veggies, like green beans, on hand for quick sides.

Also love convenience items like chopped salads, microwave rice and potatoes, and frozen chicken nuggets.

I don’t “snack” throughout the day, but I like having options when I need them, and I always have something sweet immediately after lunch and dessert/snack at night.

I’ll use yogurt bowls or cottage cheese bowls after lunch. Nightly treat is either a creami or some 100 calorie popcorn & a Built Puff.

On Sunday I like to batch cook. This means I cook

On Sunday I like to batch cook. This means I cook different ingredients in large batches that can then be mixed and matched to create a variety of different meals.

Taco meat: 97/3 ground turkey or 96/4 ground beef & Siete taco seasoning.

Sweet potatoes: dice into chunks, spray lightly with avocado oil spray, then seasoned with salt & pepper. Airfry around 20 minutes on 400.

Zucchini: wash and dice and store in fridge. When ready to eat, measure out serving and spray with lightly with avocado oil spray, season with salt & pepper. Airfry for 8-10 minutes on 400. (I prefer cooking as I eat so it doesn’t get soggy)

For this bowl I use:

4oz 97/3 turkey with Siete taco seasoning
100g cooked sweet potato
200g zucchini
110g low fat cottage cheese
30g salsa or mild sauce shown here
28g pickled onions

Macros for my bowl: 380 calories- 45p/34.5c/6.5f + 6g fiber

Welp call me Ron Burgandy.. caught that question m

Welp call me Ron Burgandy.. caught that question mark after the post 😂

If you’re working out and not seeing the changes in your body that you want, it’s likely your training intensity.

Be intentional with your training! Just because you’re weight training, doesn’t mean you’re building muscle.

You should be taking sets close to failure. Lifting heavy enough to create a stimulus strong enough to actually build muscle. This means following a set training program for multiple weeks and working to get better and stronger at those workouts (progressive overload).

Taking adequate rest between lifts so your limiting factor is the muscle you’re working, and not fatigue from zero rest time.

If you’re questioning if you’re lifting heavy enough to truly challenge yourself, you’re likely not.

No Bake Cadbury Mini Egg Cheesecake 🐣 Ready i

No Bake Cadbury Mini Egg Cheesecake 🐣

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 or 150g (I use Two Good)
17g vanilla protein powder (I used HAPI- code emma)
21g (2 tosp) whipped cream cheese
8g (1 tbsp) SF cheesecake pudding mix
5 Cadbury Mini Eggs

How to make:
Combine yogurt, cream cheese, protein powder, & pudding powder. Mix completely.

Crush mini eggs into pieces and fold half into your cheesecake mix, then sprinkle the other half 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: 280 calories- 26p/22c/10f

Grocery list + easy meal ideas Save for inspo +

Grocery list + easy meal ideas

Save for inspo + share with a friend!

Codes:
HAPI- code emma saves 10%
Built- code emma10off saves 10%
Cured: code emma saves 15%
American Dream Nut Butter: code emma saves 10%

Costco haul! High protein & low calorie favorites.

Costco haul! High protein & low calorie favorites.

No good culture cottage cheese this time 😅 I feel like it’s every other week that I can find it now.

The healthy noodles are one thing I always get tons of questions on. There is no smell/odor. Texture is very much like a spaghetti noodle on these. I love them with chicken and Alfredo sauce or lean beef or ground turkey and pasta sauce.

Yasso bars are on sale and I love this flavor!

The @overnightoats are a new find for me and I love them! 20g protein & 7g fiber and so convenient for on the go.

In all seriousness, the fear mongering around food

In all seriousness, the fear mongering around food has got to stop!

All foods can fit in a healthy lifestyle. If you choose to eat low carb or keto and don’t include things like potatoes, corn or rice, that’s fine. But it doesn’t mean they’re “bad or unhealthy”.

Also, your word choice matters. Words give meaning to things. Food is neutral. Not good or bad.

I used to have people ask me why I get ready to go

I used to have people ask me why I get ready to go to the gym. My response has always been I feel better, show up better, and I’m more confident when I’m put together. Look good, feel good 👌🏻

Swipe for some hot takes…

Some of these things we know, but don’t want to hear, and some are just good reminders.

Cheesy Beef & Broccoli Bowl You’ll need: 4oz r

Cheesy Beef & Broccoli Bowl

You’ll need:
4oz raw 96/4 beef
85g broccoli (I use frozen)
85g riced cauliflower
70g white ready rice (I use uncle Ben’s)
28g reduced fat shredded cheddar cheese
Worcestershire sauce to taste
Salt, pepper, garlic powder

How to make:

Add beef to a pan and season with salt, pepper and garlic powder. Once brown, drain grease, then add Worcestershire sauce to taste (around a 1/2 tsp). Let simmer on low heat.

Microwave broccoli, riced cauliflower and rice according to package.

Once cooked, add rice & riced cauliflower to a meal prep container and combine. Mixing the two gives more volume for less calories.

Add beef and broccoli to the container. Top with shredded cheese.

If eating immediately, I microwave around 30-40 seconds to melt cheese. If prepping for later, cover with lid and refrigerate.

These are prep friendly. Portions can be adjusted to your macros. You can also sub rice for extra riced cauliflower for lower carb/calories.

Makes 1 serving
Macros: 380 calories: 38p/28.5c/11f

Tank top season is almost here! Let’s train ba

Tank top season is almost here!

Let’s train back & biceps together 🙌🏼

Preworkout meal: around an hour before I train. I keep this meal lower fat and lower fiber so it digest quicker.

2 pieces of toast: 1 with cottage cheese & everything bagel seasoning & 1 with spray butter, cinnamon & sf syrup. Egg beaters with @kernelseasons nacho cheddar & ranch- trust me 👌🏻

After breakfast I have my creatine mixed in with my pre workout. Both are from HAPI, my supplement line. Code emma saves 10%

The exact workouts I do come straight from my training app, and are the same workouts my monthly membership clients do.

You get access to both home & gym workouts, training plans for 3, 4 and 5 days as well as glute focused programs. New workouts added every month. You can track your progress right inside the app, and there’s a 5 day free trial!

Fat loss isn’t easy, but it is simple. ❌Your

Fat loss isn’t easy, but it is simple.

❌Your diet doesn’t need a fancy name.
❌Your workouts don’t need to leave you breathless & sweaty.
❌You don’t have to run or do excessive cardio.

You do need:

✔️A calorie deficit with adequate protein. Focus on whole foods and fiber for satiety.
✔️Weight training following a progressive overload program.
✔️A step goal or movement outside of your weight training.
✔️Sleep and stress management to ensure proper recovery.

Fat loss takes way longer than you think. Unrealis

Fat loss takes way longer than you think. Unrealistic expectations will set you up for failure.

Swipe for a few rapid fire fat loss truths.

What else would you add?

Chicken Philly Cheesesteak Bowls Like, save & tag

Chicken Philly Cheesesteak Bowls

Like, save & tag a friend who would love these!

Low calorie, high protein, and can be low carb.

Perfect for meal prep!
You’ll need:
4oz raw chicken tenderloin
100g green bell pepper
100g mushrooms
50g onion
85g cooked riced cauliflower
60g cooked basmati ready rice (this is optional, but I like rice & I mix it with riced cauliflower for extra volume)
28g shredded mozzarella & provolone cheese
Worcestershire sauce to taste
Salt & pepper to taste

How to make:
Season chicken with salt & pepper, then cook. I air fry on 380 for 10-12 minutes, flipping halfway through. Cut into chunks or shred after cooked.

Cut peppers and onion into strips. Add those and mushrooms to a pan, lightly mist with cooking spray, then sauté over medium heat until tender. I season with salt and pepper. Once veggies are tender, add chicken to pan and add some Worcestershire sauce to the mix and allow to simmer on low heat for 1-2 minutes.

Rice and riced cauliflower are microwaved according to packages.

To assemble bowl, mix rice and riced cauliflower (can omit rice and add more riced cauliflower if you need low carb or lower calorie) and this is the base. Add peppers and chicken mix, then cover in shredded cheese.

These are perfect for meal prep! Store in airtight container in the refrigerator.

Makes 1 serving
Macros: 380 calories- 39p/39c/10f

BLT Chicken Salad Wrap Comes together in minutes

BLT Chicken Salad Wrap

Comes together in minutes & no heating needed.

Perfect for meal prep! Like, save & share

You’ll need:
1 5oz can chunk chicken breast (can also use rotisserie or chicken you cook and shred)
50g non fat plain Greek yogurt
14g real bacon bits (can also use crumbled turkey bacon)
5 diced cherry tomatoes
50g diced onion or green onion
Handful of shredded lettuce
Salt & pepper to taste
1 low calorie wrap- I used Extreme Wellness

How to make:
Drain can of chicken and add to a bowl with all ingredients-except the wrap. Mix well, salt and pepper to taste. (If prepping ahead of time, leave lettuce out until you’re eating it so it’s not soggy)

Add mixture to wrap, and roll closed. Can also eat with lavash chips, veggies, low calorie bread, or in lettuce wraps.

Makes 1 wrap which is 1 serving
Macros: 325 calories- 39p/24c/8f

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.

My 20’s vs now (I’m 41). Swipe for details

Paralysis by analysis is REAL. If you’re waiti

Paralysis by analysis is REAL.

If you’re waiting to know everything, for the perfect time, etc. you’ll be waiting forever.

You don’t need to read a book or consume more information. That just keeps you stuck. You need to take action. An object in motion, stays in motion.

Dive in, get started, figure things out as you go.

#toughlovetuesday

I started my cut for spring and I’m sharing the

I started my cut for spring and I’m sharing the details here.

Because I don’t track in the winter I inevitably end up in small surpluses from time to time. I’ve gained 4-5 lbs that I’m wanting to lose in the next 6-8 weeks.

Calorie deficit- 20% reduction from my maintenance calories

Weight training- 5x a week. The goal is to maintain muscle while in a deficit. I’ll be tracking my progress in my app (I follow the workout programs in my app)

Step goal- I hit 10k with ease, so I’m slightly increasing to 12k. This is a low impact way to move my body and burn calories with little to no recovery.

Protein goal of 130g- focus on calories, protein & fiber for more flexibility. I’ll eat mostly whole foods but leave room for foods I enjoy. This is especially important for adherence, sustainability & my mental health.

Cardio- 60 min per week on the stair master. This is an enjoyable amount for me. This is a tool that can be used to deepen a deficit, so the amount can be increased later. Start with an enjoyable amount that is sustainable. This is just good for cardiovascular health and overall endurance.

Need the guesswork taken out? Join my Shred program!

You get:

Custom nutrition plan that’s flexible enough to allow your favorite foods, while still adhering to your calorie deficit.

Workouts that challenge you, and can be progressed and tracked in my app.

Accountability, education, and support to make this a lifestyle change well beyond the 6 weeks!

No Bake White Chocolate Raspberry Protein Cheeseca

No Bake White Chocolate Raspberry Protein Cheesecake

What you’ll need:
1 vanilla non fat Greek yogurt or 150g (I used Two Good)
17g vanilla protein powder (I use HAPI)
21g (2 tbsp) whipped cream cheese
7g (1 tbsp) SF white chocolate pudding mix
40g frozen raspberries
7g white chocolate chips
Zero calorie sweetener to taste

How to make:
Combine yogurt, cream cheese, protein powder & pudding powder. Mix completely.

In a separate microwave safe bowl, add frozen raspberries and microwave 20-30 seconds. Sprinkle with zero calorie sweetener, and stir. Take raspberries and fold them into cheesecake mix.

Smooth cheesecake mixture into a bowl, top with white chocolate chips.

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!

*if prepping, do not microwave raspberries

Makes one serving
Macros: 255 calories- 26p/18.5c/8.5f

Code emma saves 10% on HAPI

Eating out is something most of us do, whether by

Eating out is something most of us do, whether by choice, or because of work, travel, etc.

Just because you’re eating on the go doesn’t mean you still can’t make choices that align with your goals.

Here’s an example of how you can eat out for 3 meals, while ordering higher protein, lower calorie options.

Breakfast:
Starbucks: egg bites, turkey bacon sandwich & sweet cream cold brew with sf vanilla

Lunch:
Chick-fil-A: grilled cool wrap, 5 count grilled nuggets & buffalo sauce

Dinner:
Cracker Barrel: grilled chicken tenders, green beans & carrots, 1 biscuit

Total is 1505 calories & 139g protein which is going to be a deficit for most people.

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