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Shred With Em

30 Day 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!

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.

Turkey Bowl 4 oz raw 97/3 ground turkey 85g stea

Turkey Bowl

4 oz raw 97/3 ground turkey
85g steamed French green beans
110g low fat cottage cheese
32g sf BBQ sauce
100g sweet potatoes

Dice sweet potato into chunks, spray lightly with cooking spray, then salt & pepper. Bake in air fryer 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.

Steam green beans according to package.

Add turkey, sweet potatoes and green beans to a bowl. Drizzle with bbq sauce then add cottage cheese. Mix & devour.

Makes 1 serving
Macros: 360 calories: 45p/32c/6f

Beef Bowl

4 oz raw 96/4 beef
100g sweet potatoes
110g low fat cottage cheese
85g shredded lettuce
1oz pickled onions
30g salsa
Siete taco seasoning

Dice sweet potato into chunks, spray lightly with cooking spray, then salt & pepper. Bake in air fryer on 400 for 12-15 minutes.

While those are baking, add 4oz of lean beef to a pan and season with salt, pepper and garlic powder. Once brown, drain grease, then add water and taco seasoning.

In a bowl, add lettuce, taco meat, sweet potatoes cottage cheese, and top with pickled onions & salsa. Mix & devour.

Makes 1 serving
Macros: 374 calories: 41.5/36c/7f

5 tips for hitting your protein goal! Protein is

5 tips for hitting your protein goal!

Protein is arguably the most important macronutrient. And when you’re in a calorie deficit, it’s even more important to get in.

Protein helps to build and sustain muscle mass. This paired with strength training 3-5x a week is how you ensure fat loss, not just weight loss. We don’t wanna lose muscle tissue!

It also keeps you full longer, and burns more calories being digested than do carbs or fats.

Swipe for my tips to getting your protein in.

Costco haul! Not a ton of new stuff at my store r

Costco haul!

Not a ton of new stuff at my store right now, and Good Culture was out of stock 🥺 hopefully not gone for good though.

What are you finding that’s new?

Taco Breakfast Bowl 3oz raw 96/4 beef 200g liqui

Taco Breakfast Bowl

3oz raw 96/4 beef
200g liquid egg whites
110g mini golden potatoes (I use the microwaveable Lil’ Potato Co)
28g part skim or reduced fat Mexican shredded cheese
32g salsa
Taco seasoning (I use Siete)
Salt & pepper

Scramble egg whites over medium heat using salt and pepper to season. Once cooked, add to a meal prep container.

Cook beef in a skillet over medium heat. Once browned, drain grease and stir in taco seasoning. Add to the container with egg whites.

Microwave potatoes according to package. (I do not use seasoning that comes with). Once cooked, dice into quarters and add to egg & taco meat mixture.

Sprinkle shredded cheese, covering the top. Then add salsa. If meal prepping, add salsa after heating.

Makes 1 serving
Macros: 50p/21c/9.5f

A few things that should be normalized on our fitn

A few things that should be normalized on our fitness journeys.

What else would you add?

No Bake Protein Strawberry Cheesecake 🍓 Ready

No Bake Protein Strawberry Cheesecake 🍓

Ready in 3 minutes, high protein, & delicious!

What you’ll need:
1 vanilla non fat Greek yogurt (150g)- I used Two Good
1/2 scoop (17g) vanilla protein powder (I used HAPI)
21g (2 tbsp) whipped cream cheese
8g (1 tosp) SF cheesecake pudding mix
2g graham cracker crumbs
50g strawberries

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

Sprinkle graham cracker crumbs on top, then garnish with strawberries.

Can eat immediately, but for best results, refrigerate for an hour first. These are meal prep friendly!

Makes one serving
Macros: 239 calories- 26p/18c/7f

Save 10% on HAPI with code emma

It’s a misconception by many women that they sho $It’s a misconception by many women that they should lose weight first, then start weight training. The problem here is with little to no muscle developed, you’re not going to look like you envisioned. Losing weight simply reveals a smaller version of your current shape. Building muscle changes your shape. When you’re in a calorie deficit the goal should be fat loss, not weight loss. And if you’re not weight training, you’re at risk of losing muscle tissue, not just fat. 💪🏻 Muscle occupies less space on the body, so it gives you the lean, “toned” look you’re after. 💪🏻 Muscle tissue burns more calories than fat. 💪🏻 Muscle is “more expensive” tissue, meaning you’re able to eat more to maintain your weight. Fat requires far less calories. 💪🏻 We lose muscle mass as we age. Less muscle means less mobility and being weaker, both of which can increase your risk of falls and fractures. Strength training will not only help build muscle, but maintain it & stronger bones. So if your goal is losing fat, changing your body composition, and decreasing your body fat %, start weight training at least 3 days a week following a program designed for progressive overload.$

Garlic Parmesan Chicken Bowl 4oz ground chicken

Garlic Parmesan Chicken Bowl

4oz ground chicken
110g low fat cottage cheese (I use Good Culture)
110g mini gold potatoes (I use Lil Potato Co microwaveable ones)
85g green beans (I use frozen)
6g garlic Parmesan wing seasoning mix (I use great value)
5g grated Parmesan cheese
Salt, pepper & garlic powder to taste

Add ground chicken to a skillet, season with salt, pepper and garlic powder, and cook over medium heat. Once cooked through, drain grease and add to meal prep container.

Prepare potatoes and green beans according to packages. Once cooked, dice a serving of potatoes into quarters, then add those and green beans to the chicken in your meal prep container.

Combine cottage cheese and garlic Parmesan seasoning, then microwave in 30 second intervals, stirring between. I did 1 minute total.
Drain off excess liquid.

Stir the cottage cheese mixture into your chicken, potatoes and green beans. Once mixed completely, top with a sprinkle of grated Parmesan cheese.

Makes 1 serving
375 calories
42p/23c/13f

Buffalo Chicken Nachos 🔥 No prep required + 60

Buffalo Chicken Nachos 🔥

No prep required + 60g 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
1/2 tsp Ranch seasoning
28g skim mozzarella cheese
1 bag @questnutrition ranch chips

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.

Pour mixture on top of Quest ranch chips.

Makes 1 serving of nachos
Macros: 395 calories: 60p/7c/14f

How I maintain my physique year round- even when I

How I maintain my physique year round- even when I’m not tracking my food...

It truly comes down awareness… You create the awareness through structure and routine around food and exercise.

This doesn’t mean you have to track your food forever. Once you’ve tracked long enough, especially at maintenance, you learn what foods fuel you best, what serving sizes look like and portion control. It creates awareness. And the awareness is what will allow you to eat to look good, and still enjoy life.

Swipe for details

BBQ Chicken Dip Ready in minutes + 42g of protein

BBQ Chicken Dip

Ready in minutes + 42g of protein

You’ll need:
3oz cooked shredded chicken (can use rotisserie chicken or canned- I used canned often)
80g low fat cottage cheese
2 tbsp Sweet Baby Rays sugar free BBQ sauce
25g Diced purple onion
28g skim mozzarella cheese
Salt & pepper to taste

How to make:
Add shredded chicken, onions, cottage cheese, and bba sauce to a microwave safe dish. Mix, then 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: 280 calories: 42p/9c/9f

If your goal is changing your body composition (lo

If your goal is changing your body composition (losing fat & building muscle) there are a few things you should be tracking.

Your nutrition will dictate how much weight you lose.
We know a calorie deficit with adequate protein is a must for FAT loss.

Your exercise will determine what type of weight you lose (fat or muscle), we want FAT loss.

Monitoring weight, measurements and/or progress pictures will help you monitor your progress along the way, and allow you to make adjustments to plan when needed.

Tracking biofeedback allows you to have additional insights to things that impact scale weight. Tracking these metrics helps avoid emotional based adjustments like cutting calories too soon or adding more exercise/cardio. If you’re having a recovery issue causing water retention & inflammation, the last thing you’d want to do is add additional stress on your body with more cardio or less food.

Swipe for details...

What questions can I answer?

BBQ Bacon Cheeseburger Bowl INGREDIENTS: 4oz 96/4

BBQ Bacon Cheeseburger Bowl

INGREDIENTS:
4oz 96/4 beef
110g mini gold potatoes (I use Lit’ Potato Co microwaveable ones)
1 slice turkey bacon (or serving of bacon bits)
32g Sweet Baby Rays sugar free bbq sauce
28g lite shredded cheddar cheese
salt, pepper, garlic powder to taste
7g french fried onion strips
shredded lettuce, pickled onion

DIRECTIONS:
1. Add 4oz raw beef to a skillet and season with salt, pepper, and garlic powder. Cook over medium heat. Once cooked through, mix in bbq sauce.
2. Add cooked beef to your meal prep container or bowl, then use the same skillet to cook the turkey bacon. Once cooked and cooled, tear into smaller pieces and add to beef.
3. Microwave potoates according to package. Once done, dice into quarters and add to beef and bacon in your bowl.
4. Top with shredded cheese, burger toppings, and fried onion straws.

*If making for meal prep, I would leave burger toppings and fried onion straws out of the meal prep container and package separately then add those to the top after reheating.

Serving size: Makes 1 serving
Macros: 367 cals: 36P/36C/8F

sunshine solves most problems ☀️

sunshine solves most problems ☀️

Savory Breakfast Bowl INGREDIENTS: 250g egg white

Savory Breakfast Bowl

INGREDIENTS:
250g egg whites or egg beaters
200g zucchini
110g mini golden potatoes
(I use the Little Potato Co microwaveable ones)
2 chicken breakfast sausage links (I use AmyLu)
1 tbsp (30g) salsa
1 tbsp (16g) Old El Paso creamy queso sauce
Salt, pepper and cooking spray

INSTRUCTIONS:
Microwave potatoes according to package.
While those are cooking, dice zucchini into chunks, spray with some cooking spray, then salt and pepper and airfry on 400 for 8-10 minutes. Can also sauté on the stovetop.

Add cooking spray to a skillet on medium heat and scramble the egg beaters or egg whites.

Sausage can be heated in microwave or skillet. Once warmed, cut into chunks.

Add potatoes, zucchini, sausage, and eggs to a meal prep container or bowl. Top with queso and salsa.

Makes one serving
305 calories: 40p/19c/7.5f

My top 3 tips for minimizing hunger in a calorie d

My top 3 tips for minimizing hunger in a calorie deficit

Prioritize protein + fiber in each meal
Larger meals less frequently > small meals every few hours
Increasing food volume

Swipe for details.

Questions? 👇🏻

What I eat in a day to hit my protein goal! Shari

What I eat in a day to hit my protein goal!

Sharing for food inspo 🫶🏻

*lunch is 50g protein

Discount codes:

HAPI: code emma
Cured Nutrition: code emma
Built Bars: code emma10off

Any recipes I need to share? Let me know!

If only it were that easy… Just because you’r

If only it were that easy…

Just because you’re weight training, doesn’t mean you’re building muscle. You need to lift heavy enough to create a stimulus to actually build muscle.

This means following a set training program for multiple weeks at a time, and working to get better and stronger at those workouts (progressive overload), and taking sets close to failure. And lastly, taking adequate rest between lifts so your limiting factor is the muscle you’re working and not fatigue from rushing rest periods.

Lifting lighter weight for higher reps & cardio classes aren’t going to provide enough stimulus to “change” your body.

Yes, it’s activity and you might burn some calories, and it’s good for overall health to be active. However, if you’re looking to CHANGE your body composition (build muscle & lose fat) or “snatch your waist, lift your glutes, and flatten your tummy”, you need to lift weights and challenge yourself.

Loaded Potato Bowl High protein & perfect for mea

Loaded Potato Bowl

High protein & perfect for meal prep!

INGREDIENTS:
4oz raw chicken tenderloin
110g baby gold potatoes (i use Lil Potato Co microwaveable ones)|
85g broccoli (I use frozen)
28g lite or part skim shredded cheddar cheese
30g lite sour cream (can also use plain Greek yogurt)
7g bacon bits
salt, pepper, & garlic powder

DIRECTIONS:
1. Season chicken with salt, pepper, and garlic powder and airfry on 380 for 10-12 minutes, flipping halfway through.
2. Potatoes and broccoli gets microwaved according to packages.
3. Once chicken is cooked, cut into chunks.
4. Cut cooked potatoes into quarters, then add to your bowl or meal prep container with broccoli and chicken.
5. Top with shredded cheese and bacon bits, then a dollop of sour cream.

Makes 1 serving
Macros: 345 calories- 40p/19c/12f

*As always, portions can be adjusted to better fit your macros

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