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What I eat in a day on vacation… I’m currentl

What I eat in a day on vacation…

I’m currently at maintenance and have been since June.

Macros👉🏻2100 calories: 130p/260c/60f

I do not track anything on vacation. I do try to get protein in at each meal, and have some form of daily movement, whether it’s just walking (which I do a ton of on vaca) or a quick 30 minute workout.

While in Cabo I followed the workouts in my monthly membership, but I removed one set from each workout, so the length was around 30-40 minutes. I also averaged 13-14k steps per day.

Pre workout was coffee and I trained fasted, which I normally do not do at home.

Breakfast: scrambled eggs whites with grilled veggies, fruit & some type of starchy carb (varied daily) like mini bagels, pancake, or waffle

Lunch: salad with shredded chicken, and fruit.

Dinner: steak & chicken fajitas with guac, & grilled veggies.

Dessert: bites of random things including cookies, mini cakes & cheesecakes. They weren’t great, so I didn’t eat a lot of them and typically ate more fruit or a protein bar.

Snacks: Built Bar, wine

Macros👉🏻unknown

Coming back from vacation, my weight was actually down 1 lb. I would attribute that to more sleep, less stress, and more whole food, less processed. But honestly some days I was likely under my calorie goal. Again, the dessert sucked 😂

What questions can I answer? Drop them below 👇🏻

#macroswithem #shredwithem #iifym #macros #maintenance #reversediet #fitmom #flexibledieting #empowered #fooddiary #fulldayofeating

Egg Roll Bowl & how I log the recipe in MFP... Sa

Egg Roll Bowl & how I log the recipe in MFP...

Save & tag a friend!

4 oz raw 96/4 beef
170g coleslaw mix
100g riced cauliflower
Liquid aminos to taste (or low sodium soy sauce)

Cook beef in skillet with salt and pepper, then drain and add some liquid aminos to the beef to taste.

In a separate skillet, add coleslaw mix and spray lightly with cooking spray and cook on medium heat till wilted and soft.

I use frozen riced cauliflower and microwave according to pack. Weigh out serving size (I did 100g) into meal prep container. Measure out slaw mix and beef and add to container.

Macros 👉🏻 28p/15c/4f

For meal prep:
I would use 1 lb of beef, the entire bag of slaw mix and riced cauliflower, possibly even a second bag of riced cauliflower.

When I create the recipe in MyFitnessPal, I enter all ingredients and put the serving size as 1. After I get the weight of the whole recipe, I change the serving size to what the recipe weighed in grams. (So weigh the whole batch of cooked food in grams and enter as serving size)

Now you can weigh and decide how many grams you’ll eat as you go. Or you can divide the total weight of the recipe by the number of servings you want, and weigh out that much each time you eat it.

#macroswithem #foodprep #mealprep #empowered #diet #flexibledieting #iifym #iifymrecipes #weightloss #lowcarbrecipes #fitmom #macros #countingmacros #nutrition #onlinecoach #personaltrainer #fooddiary #shredwithem #healthyrecipes #trackingtips

My heart & belly are full 🧡 Happy Thanksgiving!

My heart & belly are full 🧡
Happy Thanksgiving!

With tomorrow being Thanksgiving, and so many of y

With tomorrow being Thanksgiving, and so many of you questioning to track or not to track, I thought putting things in perspective would help…

Did you know to gain 1 pound of fat, it takes eating 3,500 calories over your total daily energy expenditure?? 😳

What does that even mean?? Your TDEE is the total number of calories burned in a day when exercise is taken into account. So it’s your BMR (the calories your body burns just being alive) plus your calories burned for exercise & activity.

In short, it’s extremely hard to gain a pound of fat in one day. And anyone over weight didn’t get there by over eating on only one day…

So for anyone freaking out over Thanksgiving, anyone reverse dieting, anyone who had a day over their macros, etc. before you panic if you see the scale jump up, think about these things:
👉🏻 food has weight, when you’re eating more food, it’s normal for that to be displayed on the scale.
👉🏻 increased food naturally increases sodium, and usually fiber. Both of those pull water in, so again you’re likely going to see an increase on the scale.
👉🏻 an increase in carbs, means an increase in glycogen. Each gram of glycogen stored, stores 3-4g of water with it... Again, leading to an increase on the scale.

Me personally, I don’t track anything. I use diesel butter & sugar in my sweet potato casserole 🤣 But YOU do what makes YOU feel good! So that might be tracking, and then again, it might not be… 😊

Tag a friend who needs to hear this! ❤️

#macroswithem #flexibledieting #iifym #fitmom #countingmacros #macros #nutrition #nutritioncoach #onlinecoach #personaltrainer #healthylifestyle #fitnessjourney #diet #weightloss #thanksgiving #weightgain #reversediet #empowered

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

“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 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!”

-8 lbs & 5”

The DIY Shred is open for enrollment!

Start date: 11/29

Program details & link to join in bio

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

10 min Chicken Burrito Bowl Y’all know I’m al

10 min Chicken Burrito Bowl

Y’all know I’m all about quick & easy meals! Save & tag a friend!

83g Tyson Blackened Chicken Tenders
110g TJs Mexican riced cauliflower
28g Velveeta Mexican Shreds
30g lite sour cream
30g salsa
Shredded lettuce
Jalapeños to taste
*optional: 60g basmati ready rice

Bake or air fry chicken tenders. I personally air fry on 375 for 8-10 minutes.

While those are baking, heat riced cauliflower on stovetop.

Rice is microwaved 😜

Add lettuce to a bowl, then riced cauliflower & rice (I like mixing the rice & riced cauliflower so it’s more volume for less calories), diced chicken, cheese, salsa, sour cream, and jalapeños.

Macros w/ rice: 370 calories: 31p/34c/12f
Macros w/out rice: 270 calories: 28p/14c/11f

The DIY Shred is open for enrollment! Program details & link to join in bio.

MyFitnessPal: Macros with Em 10 minute chicken burrito bowl

#macroswithem #iifym #flexibledieting #iifymrecipes #countingmacros #macros #fooddiary #fitmom #diet #shredwithem #reversedieting #weightloss #nutrition

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