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SHRED WITH EM

30 Day Fitness & Nutrition Program

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Tracking while traveling… Save & tag a friend!

Tracking while traveling…

Save & tag a friend!

Let me start by saying I am NOT tracking macros while on vacation, but wanted to show you how you can track while away from home 🤗

I always stop at a grocery store, even if I only have a mini fridge or microwave in my room, and stock up on things like instant oats, deli meat, cheese, mustard, tuna packs, low calorie bread, rice cakes, yogurt, & carrots.

I bring @em_poweredsupps protein powder and @imbuilt protein bars from home.

This gives me breakfast, lunch & snacks in my room, then I will typically eat out for dinner. I try to plan ahead, keep things simple, and log similar items in MFP if the restaurant isn’t in the MFP database.

Swipe for some examples of my meals with MFP break downs. And if you haven’t listened to last week’s podcast on this topic, it’s linked in my bio ⬆️

I also created a highlight for tracking/traveling tips!

#macroswithem #shredwithem #macros #iifym #countingmacros #flexibledieting #nutrition #nutritioncoach #reversedieting #maintenance #fitmom #vacation #empowered #diet #weightloss

Chicken Fajita Bowl 🌶 Save & tag a friend! 3

Chicken Fajita Bowl 🌶

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3oz cooked chicken
85g riced cauliflower
85g frozen pepper/onion mix
28g Velveeta Mexican cheese
30g salsa
Fajita seasoning to taste on chicken
*optional add ons are shredded lettuce, lavash chips, guacamole, & sour cream.

Macros are low, and flexible to add on your favorite toppings & sides! 🙌🏼

This was super quick and easy! Season chicken with fajita seasoning, salt & pepper. I air fry mine on 350 flipping after 5 min (I get thin sliced chicken breast tenders, if you use regular chicken breast, you’ll probably need to cook longer).

Microwave riced cauliflower, and pepper/onion mix is ready in around 5 min on the stove top.

Assemble in bowl. (I keep salsa separate, as well as shredded lettuce in baggies.)

What are you prepping for lunch this week?

#macroswithem #mealprep #foodprep #iifym #flexibledieting #iifymrecipes #macros #diet #weightloss #healthyfood #fitmom #countingmacros #nutrition #fooddiary #foodisfuel #reversediet #personaltrainer #onlinecoach #nutritioncoach #empowered

Crunchwrap Burger 🍔 Save & tag a friend! 4oz

Crunchwrap Burger 🍔

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4oz 96/4 beef
1/2 Joseph’s lavash bread
1 slice Velveeta cheese
Burger toppings of choice. I used lettuce, tomato, pickles, and mustard.

Pat out beef into a burger, add seasoning of choice, I used salt and pepper, and grill.

Take half of a lavash bread and add toppings to center. Once burger is cooked, add cheese, then place on top of the toppings in the lavash.

From here you’ll fold in the sides of the lavash to wrap the burger.

Spray a skillet with cooking spray, then brown both sides of lavash burger.

Macros 👉🏻240 calories: 34p/14c/7f

#macroswithem #flexibledieting #iifym #iifymrecipes #fitmom #diet #weightloss #fitnessjourney #healthyeating #burger #reversediet #macros #countingmacros #nutrition #nutritioncoach #shredwithem #recipes #empowered

June Shred winner! -8 lbs & 5” “This is the

June Shred winner!

-8 lbs & 5”

“This is the best program I have ever used!!

I have tried a million diets and challenges, and have never been successful.

I was beginning to think I just wasn’t capable of the discipline it took to lose weight - but the shred changed my outlook on everything, and taught me that you can be successful without being deprived!

Never once during these last 30 days (which included the Fourth of July weekend) did I feel like I had to deprive myself or miss out on my favorite things and flavors. I just had to do it in a more balanced way!

I am so excited to continue on this program with another shred!!”

August Shred enrollment: 7/30 - 8/6

Start date: 8/9

Program details & waitlist linked in bio

#macroswithem #shredwithem #transformationtuesday #diet #weightloss #nutrition #iifym #countingmacros #empowered #macros #fitnessjourney #beforeandafter #flexibledieting

A small Kroger & Walmart grocery haul for this wee

A small Kroger & Walmart grocery haul for this week…

Protein: egg beaters, 96/4 beef, Tyson frozen chicken tenders, non fat Greek yogurt

Carbs: mini bagels, rice cakes, blueberries, bananas, carrots, fresh & frozen veggies, salad mix, oats, 100 calorie popcorn, Oreo thins, pitas

Fats: whipped cream cheese, residual fat from beef & cheese, I also use nut butter to fill the majority of my fat macros 😬

You’ll never see me buy or prep foods that I don’t love! This is key for adherence and sustainability.

What’s on your menu this week?

#macroswithem #shredwithem #foodprep #mealprep #groceryhaul #iifym #flexibledieting #fitmom #nutrition #diet #weightloss #macros #countingmacros #reversedieting #fooddiary #nutritioncoach

Protein Cookie Sandwiches 🍪 Save & tag a frie

Protein Cookie Sandwiches 🍪

Save & tag a friend!

1 scoop (25g) @em_poweredsupps protein powder
60g pumpkin purée
8g sf pudding mix (I use cheesecake)
1/2 tsp baking powder
1 tbsp sf syrup
7g mini chocolate chips

Mix dry ingredients, then stir in wet. (Everything except chocolate chips)

Spoon out 4 even sized scoops onto a baking sheet that’s been sprayed with cooking spray.

Sprinkle mini chocolate chips on the tops of each cookie.

Bake on 350 for 8-10 minutes.

Icing:
21g whipped cream cheese
6g @em_poweredsupps protein

I make the icing first and refrigerate while I’m preparing and baking the cookies. (You can even put in the freezer for 10 minutes to get firmer)

Makes 2 cookie sandwiches.

Macros for both cookie sandwiches👉🏻 247 calories: 27p/20c/6f

@em_poweredsupps are currently 20%!
No code needed. Link in bio

#macroswithem #empowerednutrition #iifym #iifymrecipes #shredwithem #countingmacros #macros #dessert #proteincookies #flexibledieting #diet #nutrition #fitmom #fooddiary

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