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Shred With Em

30 Day Fitness & Nutrition Program

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macroswithem

Nutritionist + CPT
High protein/Low calorie recipes
Transforming thousands @shredwithem
Founder @itshapibodi
👇🏻Train with me- 5 day FREE trial!

Age 28: cardio was my only form of exercise Now:

Age 28: cardio was my only form of exercise

Now: I prioritize weight training and sprinkle in some cardio for overall health & enjoyment.

Swipe for my recommendations on cardio as well as how much and what types I do.

Gingerbread Cookie Ice Cream Sandwich Only 225 ca

Gingerbread Cookie Ice Cream Sandwich

Only 225 calories!

You’ll need:
2 Little Debbie Gingerbread Cookies
For the ice cream:
1 scoop (34g) protein (I use HAPI frosted sugar cookie- code Emma)
7g sugar free pudding mix (white chocolate)
300 ml unsweetened almond milk

Combine ingredients, mix with hand blender, 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. Spin until texture is smooth.

Scoop out about 1/4 of the pint onto the back of one cookie, then add the other cookie on top. You can finish with sprinkles or mini chocolate chips along the edges if desired.

Macros for one cookie sandwich: 225 calories: 9p/33c/7f

Hibachi Bowl with Low Calorie Yum Yum Sauce 4oz

Hibachi Bowl with Low Calorie 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

Thinkin’ bout Christmas Tree Cake dip 😍 Swip

Thinkin’ bout Christmas Tree Cake dip 😍

Swipe for recipe

Tis the season ❤️🎀

Tis the season ❤️🎀

Eat at maintenance: Maintenance is a great place t

Eat at maintenance:
Maintenance is a great place to build muscle with minimal, if any, fat gain. MOST women do not need to go into a surplus to build muscle because they aren’t training appropriately to use the extra calories towards building muscle, therefore more fat is accumulated than muscle.

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- in this case your glutes- and not fatigue from rushing rest periods.

Follow a program designed for progressive overload:
I see so many women who do a different workout everyday. They save their favorite influencer’s workout from Instagram and do those daily. The problem here is you have no idea if you’re progressing in any lifts because you’re changing your workouts too often, and there’s no way of tracking your progression, therefore you’re leaving progress on the table. You don’t need to change workouts weekly of try to “confuse your muscles”.

No Bake Sugar Cookie Protein Cheesecake Ready in

No Bake Sugar Cookie Protein Cheesecake

Ready in minutes, high protein, & delicious!

What you’ll need:
1 vanilla non fat Greek yogurt or 150g (I used Two Good)
17g Frosted Sugar Cookie protein powder (I used HAPI- code emma)
21g (2 tbsp) whipped cream cheese
7g (1 tbsp) SF cheesecake pudding mix
10g Sugar Cookie Toast Crunch
Optional: sprinkles

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

Smooth mixture into a bowl. Can eat immediately, but for best results, refrigerate for an hour first, or put in the freezer for around 10 minutes. Then add cereal to the top when ready to eat.

These are prep friendly! I would just wait to put the cereal on when ready to eat.

Makes one serving
Macros: 250 calories- 26p/19c/8f

Frosted Sugar Cookie is available for a limited time only!

Fat loss isn’t easy, but it’s simple. The numb

Fat loss isn’t easy, but it’s simple. The number one thing it requires is consistency with a calorie deficit.

Swipe for the top 3 mistakes I see most often (and have personally done) that will destroy your consistency, and stall your progress.

Meals I’m making this week! Hibachi Bowl: recip

Meals I’m making this week!

Hibachi Bowl: recipe coming this week
Buffalo Chicken Sweet Potato Bowl: recipe on my page
Italian Zucchini Bake: recipe on my page
Chick-fil-A Bowl: recipe on my page
Yogurt bowl: non fat Greek yogurt, frozen berries, mini chocolate chips & honey
Ninja Creami: made with HAPI protein (I have a highlight on how I make mine.

The recipes posted on my page are easiest to find by going to my reels.

What’s on your menu this week?

HAPI code: emma saves 10%

Hot Cocoa Yogurt Bowl 1 vanilla yogurt (I love Tw

Hot Cocoa Yogurt Bowl

1 vanilla yogurt (I love Two Good)
1 pack of fat free hot chocolate
5g jet puff mini marshmallow bits
7g mini chocolate chips
Drizzle of sugar free chocolate syrup

Mix hot cocoa powder into yogurt until completely blended.
Then top with marshmallows, chocolate chips & syrup. Easy peasy!

Macros - 170 calories: 14p/21c/4f

Full day of eating: 1900 calories + 160g protein

Full day of eating: 1900 calories + 160g protein

Protein has been a little higher than my goal, but at maintenance and eating more calories, you’ll naturally bring in more residual protein from other food sources. So I don’t mind that it runs high on some days. My goal is to get at least 130g daily.

Breakfast: egg whites, chicken sausage, mini bagel, strawberries & banana with honey

Lunch: lean ground beef with taco seasoning, cottage cheese, delicata squash, mashed avocado, salsa & pickled onions (also love this with sweet potatoes)

After lunch sweet treat: plain Greek yogurt, frozen berries, dark chocolate chips & honey

Dinner: buffalo chicken chili (recipe on my reels)

Dessert: creami made with HAPI peanut butter marshmallow cookie protein w/ mini chocolate chips & sugar cookie toast crunch mixed in (how I make my creami is saved to a highlight)

*My maintenance range is around 2000 calories. I often calorie cycle to have one higher day on the weekend.

Discount codes:
HAPI: last day to save 25% off! Code bf25
Built Bar: code emma10off
Cured Nutrition: code emma
American Dream Nut Butter: code emma10

Post Thanksgiving Costco haul 🤗 It’s a busy

Post Thanksgiving Costco haul 🤗

It’s a busy time of year! Even if I don’t have time for a full meal prep, I like having high protein/low calorie options that I can use for quick meals when I need them.

My weight is up 2 lbs overnight… We’re coming

My weight is up 2 lbs overnight…

We’re coming off a day where you may have indulged a little, and maybe moved a little less, or none at all.

If you’re struggling to get “back on track”, it could be that you’re trying to return to a plan that’s too rigid, or you’re trying to overcompensate. Try to remember it’s one day, in the grand scheme of things, it’s not that significant. It’s about what you do the majority of the time.

Swipe for exactly what I do following Thanksgiving.

Happy Thanksgiving 🤎

Happy Thanksgiving 🤎

Things I wish I knew at the start of my fitness jo

Things I wish I knew at the start of my fitness journey..

I definitely would have gotten to my current physique a lot quicker had I used phases of dieting to lose fat, followed by phases of maintenance to build muscle, and been weight training from the very beginning, rather than waiting to lose some weight before I started.

I was solely focused on only losing weight in the beginning. So once I got to my goal, I didn’t look like I wanted to, or thought I would. That’s because I hadn’t spent any time weight training to build muscle.

Need the guesswork taken out of your training? Join my membership and train with me! There’s a 5 day free trial currently. Get access to the same workouts I do! 3, 4, and 5 day options, both home & gym workouts.

Single Serving Buffalo Chicken Chili 🔥 I love

Single Serving Buffalo Chicken Chili 🔥

I love chili, but when you’re cooking for 1 person, sometimes you don’t want to make a huge pot.

This single serving chili is high protein, perfect for meal prep, and ready in minutes!

4 oz lean ground chicken breast
25g diced white onion
65g (1/4 cup) great northern beans
80g low fat cottage cheese (can sub with 21g whipped cream cheese)
60g (1/4cup) low sodium chicken broth
2 tbsp buffalo sauce
1 tsp ranch seasoning
125g (1/2 cup) no salt added rotel
Salt & pepper to taste

Add ground chicken and diced onion to a skillet with salt & pepper and cook over medium heat. Once chicken is browned and onions are tender, drain grease and add to your meal prep container, or bowl with a lid.

Blend cottage cheese and buffalo sauce until smooth and add to your meal prep container.

Drain and rinse beans, add to container along with rotel, chicken broth, and ranch seasoning.

Mix well and add salt and pepper to taste.

Store in refrigerator.

When ready to eat, heat in sauce pan or microwave.

Can top with shredded cheese & greek yogurt 👌🏻

Makes 1 serving
Macros: 305 calories- 37p/12c/11f

Just a reminder that food is also about enjoyment

Just a reminder that food is also about enjoyment 🫶🏻

Swipe for the highly requested sweet potato casserole recipe I make every year.

This is my go-to dish every Thanksgiving, and also my favorite thing on my plate!

What’s your favorite Thanksgiving food?

Use my code to get the best deal for Parade’s BF

Use my code to get the best deal for Parade’s BFCM sale! Shop now with code MACROS-BF for 50% off!

@parade
#paradepartner

The Cheesecake Factory order: Skinnylicous menu-

The Cheesecake Factory order:

Skinnylicous menu- Shrimp soft tacos (available in chicken too)
Macros: 520 calories- 31p/54c/15f

If you still needed lower calorie, you could make adjustments like, removing 1 tortilla or the avocado to bring the calories down a little more.

No Bake Christmas Tree Cake Protein Cheesecake 🎄

Ready in minutes, high protein, & delicious!

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
1/3 Little Debbie Christmas Tree Cake

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

Split a Christmas Tree Cake into thirds (about 17g). You’ll only use 1/3 of the cake for this dessert.

I crumble up the cake and fold half into the cheesecake mix, then smooth the cheesecake into a bowl. Top the cheesecake with the rest of the cake.

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: 274 calories- 26p/21c/9.5f

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