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  • Sale! emPowered Nutrition Cake Batter Whey Protein

    emPowered Nutrition Cake Batter Whey Protein

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EMMA MONTGOMERY

macroswithem

Nutritionist + CPT
Women’s fat loss coach
Easy + delicious low calorie recipes
Founder @shredwithem
Founder @itshapibodi
👇🏻Train with me!
6 week cut: What I eat in a day Goals: 1650 calo 6 week cut: What I eat in a day Goals: 1650 calories 120-130g protein 25-30g fiber Things that help me minimize hunger in a deficit: I don’t snack as snacks don’t fill me up and I’m constantly thinking about food. I prefer 3 larger meals and dessert after dinner vs smaller meals and frequent snacks. I build my meals around protein and fiber to help with satiety. I get good sleep! Often overlooked but our sleep plays a huge role in our appetite. I take 2 Serenity gummies around 8 each night then the night caps about 30 minutes before bed. The Serenity gummies help me to relax and fall asleep with ease. No grogginess. I wake up feeling refreshed. The night caps keep me asleep. You can save 15% on @curednutrition with code emma
When you are working on fat loss, your workouts sh When you are working on fat loss, your workouts should not change. Only your nutrition... Exercise dictates the type of weight you lose. Weight training helps you build & maintain muscle so when you’re dieting you’re losing fat, not muscle. Nutrition dictates how much. A calorie deficit is needed for weight loss. Adequate protein will help maintain muscle. Again, so we target fat loss. A calorie deficit while weight training is the ultimate combo for changing your body composition (building muscle & losing fat) 🙌🏼 Swipe for deats
BBQ Ground Chicken Bowl High protein, high fiber, BBQ Ground Chicken Bowl High protein, high fiber, low calorie & no bloat! You’ll need: 5oz raw 92/8 ground chicken 100g cooked sweet potato 200g asparagus 100g mushrooms 32g sf BBQ sauce 1. Add ground chicken to a skillet, season with salt, pepper and garlic powder, and cook over medium heat. Once cooked through, drain grease. 2. Sweet potatoes: dice into chunks, spray lightly with avocado oil spray, then seasoned with salt & pepper. Airfry around 20 minutes on 400. 3. Asparagus: wash and chop off ends then cut into thirds. Toss with mushrooms, then spray lightly with avocado oil spray, season with salt & pepper and garlic powder. Airfry for 8-10 minutes on 400. 4. Add chicken, sweet potatoes, asparagus and mushrooms to a bowl. Stir in 1 serving of sf BBQ sauce. Makes 1 serving Macros: 393 calories- 36p/35c/11f + 9g fiber
Costco haul! Lots of high protein options on this Costco haul! Lots of high protein options on this trip. The Fulfil bars are new to me, and I think they’re great. Especially if you like a protein bar that’s more like a candy bar. They remind me of Fit Crunch bars, but I think they’re better, and the macros are 👌🏻 What new things are you finding in your store?
My go to order at Chick-fil-A when I’m in a calo My go to order at Chick-fil-A when I’m in a calorie deficit. Market Salad with light Italian dressing (no granola or almonds- I’d rather spend those calories elsewhere) 8ct grilled nugget with zesty buffalo sauce 370 calories: 48p/16c/11f + 5g fiber
Walmart finds! Confetti Crunch cereal + Chocolate Walmart finds! Confetti Crunch cereal + Chocolate Covered Pretzel @oreo
High Protein + High Fiber Snack Box Great for poo High Protein + High Fiber Snack Box Great for pool days, your kid’s games where you only have a cooler, boat days, or when you just want something cold & refreshing to eat 👌🏻 150g low fat cottage cheese 2 hard boiled eggs 100g strawberries 140g pear 1 mini cucumber Everything bagel seasoning Wash and cut fruit and cucumber. Assemble in meal prep container. Add hard boiled eggs. I store cottage cheese separately. You can adjust portions for your macros or even swap for different fruits or veggies. Makes 1 serving 400 calories: 33p/35c/14f + 7.5g fiber
This day of eating was very different than most as This day of eating was very different than most as it required me to eat either fast food or foods that required no reheating and could be kept in a cooler since I was moving. So while I didn’t have to necessarily prep or cook, I did have to pre plan and pre log my meals the day before to ensure I was hitting my goals. Breakfast: boiled eggs, apple & @chomps stick Lunch: turkey wrap with laughing cow cheese, avocado, spinach & Dijon mustard & carrots Snack: @builtbar (code emma10off) Dinner: @chickfila market salad with light Italian, 8 count grilled nuggets with buffalo sauce Dessert: Fage total 0 with @itshapibodi bday cake protein (code emma), frozen berries, mini chocolate chips & an apple Day finished at 1600 calories: 150g protein + 33g fiber. Goal- 1650 calories: 130g protein + 25g fiber
A reverse diet is the process of increasing calori A reverse diet is the process of increasing calories gradually to get to your maintenance calorie range. This is typically done after a dieting phase, but can be implemented in other scenarios. Here are 5 times I would recommend implanting a reverse diet…
Sharing some meal inspo 🙌🏼 These are meals I Sharing some meal inspo 🙌🏼 These are meals I’ve been eating on repeat the last few weeks! I’m currently in a calorie deficit, so my big focus is on protein and fiber to help with satiety and digestion. If you have questions, drop them below 👇🏻
Changes that I made to stop over eating at night. Changes that I made to stop over eating at night. While everyone is different in how they schedule their meals, and the frequency in which they eat, I can say these are the things that worked for me. And I struggled with not only over eating, but binging for years. Always in the evening. Planning is key. Making sure you have protein and fiber as the foundation of your meals will help most with feeling full. Making sure to incorporate fats will make them taste better and be more satisfying. I recommend not skipping meals, or saving up calories by not eating as much throughout the day. This almost always backfired on me. These tips are more centered around being in a fat loss phase where you are restricting calories. So yes, hunger is normal and expected, and not an emergency. But you can absolutely diet in a way that you feel great, fuel yourself well, and can still eat food you love, while losing body fat. If you found this helpful, share with a friend 🫶🏻
Happy Cinco de Mayo! Zucchini Taco Bowl You’ Happy Cinco de Mayo! Zucchini Taco Bowl You’ll need: 4oz 96/4 beef 200g zucchini 65g (1/4 cup) black beans (I use no salt added) 62g (1/4 cup) corn (I use canned) 62g (1/4 cup) rotel (I use no salt added) Taco seasoning to taste 28g reduced fat shredded Mexican cheese 16g Ole El Paso queso blanco sauce Salt, pepper, garlic powder *optional: jalapeños How to make: Add beef to a pan and season with salt, pepper and garlic powder. Once brown, drain grease, then add a little water and mix in taco seasoning. Then stir in rotel. Let simmer on low heat. Dice zucchini into chunks, spray lightly with cooking spray, then salt & pepper. Add to a skillet on medium heat. Cook 5-6 minutes, until slightly softened. Drain and rinse the corn and black beans then add to the zucchini. (This just heats them.) Add beef mixture to the veggies. Once combined, top with shredded cheese. I also add a drizzle of queso sauce and jalapeños. These are prep friendly. Makes 1 serving Macros: 386 calories: 36p/34.5c/11.5f
Loaded Sloppy Joe Bowl You’ll need: 4oz lean g Loaded Sloppy Joe Bowl You’ll need: 4oz lean ground beef (I used 96/4) 200g zucchini 100g sweet potato 64g (4tbsp) no sugar added ketchup 1 tbsp swerve brown sugar replacement 1 tsp Worcestershire sauce 1 tsp garlic powder 1 tsp onion powder 1/2 tsp yellow mustard 28g reduced fat shredded cheddar cheese Salt & pepper *Optional pickled onions How to make: Dice zucchini and sweet potato into chunks, spray lightly with cooking spray, then salt & pepper. I add sweet potatoes to my air fryer on 400 for 12 minutes. At around the 5-6 minute mark, I add the zucchini into the air fryer with the sweet potatoes. (If you have a dual air fryer, you can cook sweet potatoes 12 minutes, zucchini around 5-6 minutes.) In a small bowl mix together ketchup, mustard, Worcestershire sauce, garlic powder, onion powder and swerve. Mix well and set to side. Add 4oz of beef to a pan and season with salt and pepper. Once brown, drain grease. Pour in sauce mixture and simmer on low until veggies are cooked. In a bowl (or meal prep container) add cooked zucchini & sweet potatoes, then add sloppy Joe mix. Top with shredded cheese, then pickled onions. These are prep friendly. Makes 1 serving Macros: 399 calories: 36p/36c/10f
No Bake Oreo Protein Cheesecake Ready in minutes, No Bake Oreo Protein Cheesecake Ready in minutes, high protein, & delicious! Like, save + share with a friend who needs this recipe. What you’ll need: 1 vanilla non fat Greek yogurt or 150g (I used Two Good) 17g Cookies & Cream protein powder (I used HAPI- code emma 21g (2 tbsp) whipped cream cheese 7g (1 tosp) SF white chocolate pudding mix 5 mini Oreos (or 2 Oreo thins) How to make: Combine yogurt, cream cheese, protein powder, & pudding powder. Mix completely. Crush Oreos and crumble on top. Can eat immediately, but for best results, refrigerate for an hour first, or put in the freezer for around 10 minutes. *Can also use vanilla protein powder and crush some Oreos into the cheesecake mix. Makes one serving Macros: 265 calories- 25p/21.5c/9f
Chick-fil-A order- low calorie, high protein + fib Chick-fil-A order- low calorie, high protein + fiber! 58g protein + 455 calories + 13g fiber Grilled Cool wrap minus the dressing 5 count order grilled nuggets Buffalo sauce Diet Coke I’m currently moving, so I’m eating out at least once a day. I also in a calorie deficit, so I aim for high protein and lower calorie options.
What I eat in a day in a calorie deficit.. This d What I eat in a day in a calorie deficit.. This day finished at 1636 calories + 149g protein (goal is 130g but l easily go over and I’m ok with that) and 29g fiber. Breakfast: open faced breakfast sandwich Pre workout drink: @itshapibodi creatine & pre workout (code emma) I kid one scoop of each with about 8oz water. Lunch: high volume + fiber taco bowl Snack: @chomps stick + pear Dinner: high volume + fiber ground chicken bowl Dessert: creami with @itshapibodi PB marshmallow Cookie protein (code emma) These recipes will be part of the May Shred! Enrollment opens Monday 🙌🏼 Codes: HAPI- code emma Built: code emma10off Cured: code emma
Skinny Pasta- 40g protein + under 400 calories L Skinny Pasta- 40g protein + under 400 calories Like, save, + share with a friend! You’ll need: 1 pack Healthy Noodles (Costco) or 1 pack of Palmini pasta 4oz 97/3 ground turkey 125g Classico Four Cheese pasta sauce 100g mushrooms 200g zucchini 28g Italian shredded cheese Chicken Parmesan version: Same ingredients as above and you’ll swap turkey for frozen chicken nuggets (I use @realgoodfoods) How to make: Add zucchini and mushrooms to a skillet with cooking spray and cook over medium heat. Once browned, remove from skillet and set to side. Spray a little more cooking spray to skillet and add turkey. Season with salt, pepper & garlic powder. Cook over medium heat. Drain off excess grease, then add pasta sauce, zucchini and mushrooms to the turkey, and let simmer on low heat. Remove noodles from pack and rinse, then press out the water with a paper towel. Add noodles to skillet and mix everything and allow to simmer. This just heats the noodles. (You can also microwave the noodles for 30-40 seconds, then top with meat sauce) Then sprinkle with cheese. For the chicken Parmesan version, I airfry nuggets on 375 for 8-10 minutes while zucchini & mushrooms sauté. Then follow the same steps above. Makes 1 serving Meat Sauce Macros: 390 calories- 41.5p/31.5c/10.5f Chicken Parmesan Macros: 370 calories- 38.5p/33.5c/9f
Costco haul! Low calorie, lots of high protein opt Costco haul! Low calorie, lots of high protein options, and some fun new finds! What new items are you finding and loving?
Hometown boy, Tyler Childers 💙 Hometown boy, Tyler Childers 💙
Finished at 1649 calories + 150g protein (goal is Finished at 1649 calories + 150g protein (goal is 130g but I easily go over) Breakfast: hot honey chicken sandwich (recipe on my reels) Pre workout: HAPI creatine & pre workout (code emma) Lunch: loaded sloppy Joe bowl (recipe coming) Snack: Golden Grahams bar & @lightandfit yogurt Dinner: pasta bowl (recipe coming) Dessert: creami with HAPI PB marshmallow Cookie protein (code emma) Nighttime: magnesium, @curednutrition Serenity gummies to relax and fall asleep, Night Caps to stay asleep (code emma saves 15%)
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