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SHRED WITH EM

30 Day Fitness & Nutrition Program

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This week’s meal prep... Save & tag a friend! M

This week’s meal prep... Save & tag a friend!

Mexican Sweet Potato Bowl

85g riced cauliflower
3 oz cooked 96/4 beef
Taco seasoning to taste
60g cooked sweet potatoes
40g black beans
60g rotel (I use no salt added)
30g light sour cream
28g Velveeta Mexican shreds
Shredded lettuce for extra volume

Macros👉🏻360 calories: 37p/32c/10f

You can adjust any of the ingredients to better fit your macros! Everything was purchased at Walmart.

#macroswithem #empowered #foodprep #mealprep #iifym #flexibledieting #macros #countingmacros #iifymrecipes #fitmom #foodisfuel #nutrition #onlinecoach #personaltrainer #nutritioncoach #macroscoach #reversedieting

Same meal, two different ways... I get asked all

Same meal, two different ways...

I get asked all the time if I eat different meals from my family, and the answer is no.

This is a huge misconception and deterrent for a lot of people who want to start counting macros.

For example, on taco night we use 96/4 beef to make our taco meat. I usually make a big taco salad with a side of lavash chips and salsa.

My husband has soft tacos with a serving of tortilla chips and salsa. My son also eats a soft taco with meat and cheese.

This means we’re only cooking one meal. We just plate our meals differently. So no extra time cooking something separate from my family.

And trust me, my salad is anything but boring! I add queso, cheese, jalapeños, tomatoes and hot sauce. This meal just aligns better with my goals and macro budget for the day.

Mine👉🏻310 cal: 36p/23c/10f
His👉🏻 495 cal: 34p/52c/17f

#macroswithem #iifym #flexibledieting #macros #diet #weightloss #foodprep #mealprep #macrominded #fitmom #reversediet #goals #fooddiary #countingmacros #moderation #nutrition #nutritioncoach #macroscoach

Tracking alcohol in your macros... Save & tag a f

Tracking alcohol in your macros...

Save & tag a friend!

What we know...
•Protein- 4 calories per gram
•Carbs- 4 calories per gram
•Fat- 9 calories per gram

If you search a Corona Light in my fitness pal, you’ll see a 12oz can is 99 calories, but the macros don’t add up to those calories. (It shows 5 carbs, which would only equal 20 calories)

You can use either carbs or fat to make up the calories.
👉🏻Ex: 99/4 = 25 (you could log this item as 25g carbs)
👉🏻Ex: 99/9 = 11 (you could log as 11g fat)

You can also do a combo of carbs and fat. All you’ll need to do is “create a food” in mfp and use the macros you come up with to total the calories they show.

🍷 Wine: 5oz - 120-125 calories
🍺 Bud Light: 12oz - 110 calories
🍾 Champagne: 4oz - 95 calories
🥃 Liquor (bourbon, tequila, vodka, etc): 1.5oz - 96-110 calories

Let’s help each other out! What’s your go-to low calorie drink? 👇🏻

#macroswithem #flexibledieting #iifym #countingmacros #empowered #nutritioncoach #nutrition #macros #fitmom #diet #weightloss #macroscoach #drinks #myfitnesspal #macrotracking #wine

Why your macros & calories don’t match in your f

Why your macros & calories don’t match in your food tracking app...

Save & tag a friend who needs to read this!

Should I hit my macros or calories?

Technically if you hit your macros, you’ll hit your calories because your macros add up to your total calories.

🥩Protein = 4 calories per gram
🍠Carbs = 4 calories per gram
🥑Fat = 9 calories per gram

So why then are you hitting your macros and not your calories or vice versa?

👉🏻Food labels are allowed to round up or down to the nearest 5-10 calorie increment.

👉🏻Dietary fiber & sugar alcohols can be subtracted out of the total calories. Foods advertised as “low carb” or “high fiber” often fall into this category. Things like wraps and protein bars are good examples.

Take a Quest bar that has 21p/22c/7f and 190 calories. If you do the math (21 x 4 + 22 x 4 + 7 x 9 = 235 calories). They’re subtracting out calories for fiber and sugar alcohols. The macros aren’t wrong, they’re allowed to subtract those calories out, but this is an example where you’d hit your macros, but calories would be short.

👉🏻Alcohol is its own macro. It has 7 calories per gram. It’s not a carb or fat, but can be tracked as such to account for those calories.

You might notice things like light beers or seltzers that are 100 calories and only 3g carbs. (3 x 4 = 12 calories). Again, another example where you hit calories but macros would be short.

Was this helpful? Let me know.

#macroswithem #iifym #flexibledieting #countingmacros #foodtracking #empowered #macros #fitmom #diet #weightloss #nutrition #fooddiary #nutritioncoach #macroscoach #macrotracking

Grocery staples from Walmart & Kroger Protein: I

Grocery staples from Walmart & Kroger

Protein: I always have 2-3 sources on hand. Lean meats like 97/3 ground turkey, 96/4 ground beef, frozen chicken chunks, Greek yogurt, and egg beaters.

Carbs: oats, sweet potatoes, rice cakes, frozen waffles, mini bagels, canned & frozen veggies (forgot to put my bananas & carrots in pic)

Fats: I get most of my fats from nut butter, cream cheese, spinach dip, cheese and from my meat sources. (I prefer higher carbs, and lower to moderate fat.)

Last call for the March Shred! Link to join in bio ⬆️

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

-7 lbs & 6.75” 🔥 “This program was fantast

-7 lbs & 6.75” 🔥

“This program was fantastic and I definitely see lasting results!

The flexibility of the workout plan made it easy to fit something into my schedule, at home, or the gym.

And having meal and dessert/snack ideas from Em really helped me not feel so lost when trying to plan menus.”

March Shred is open for enrollment. Program details & link to join in bio ⬆️

#shredwithem #macroswithem #diet #weightloss #macros #beforeandafter #transformation #empowered #iifym #countingmacros #flexibledieting #macros #nutrition #fatloss

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