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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!
How I meal prep + meals I make with it.. On Sunda How I meal prep + meals I make with it.. On Sunday I batch meal prep. This means I cook different ingredients in large batches that can then be mixed and matched to create a variety of different meals. I also wash and chop fruit and veggies. Taco meat: 96/4 ground beef & Siete taco seasoning. Sloppy Joe: recipe coming soon (can also use canned Manwich- low calorie & convenient) Sweet potatoes: dice into chunks, spray lightly with avocado oil spray, then seasoned with salt & pepper. Airfry around 20 minutes on 400. Zucchini: wash and dice and store in fridge. When ready to eat, measure out serving and spray with lightly with avocado oil spray, season with salt & pepper. Airfry for 8-10 minutes on 400. (1 prefer cooking as I eat so it doesn’t get soggy) Strawberries, raspberries & blueberries will be used in snacks and with breakfast as a side. I always have frozen veggies (things like carrots, riced cauliflower, mashed riced cauliflower, stir fry veggies), and washed & ready to steam veggies, like green beans, on hand for quick sides. Also love convenience items like chopped salads, microwave rice and potatoes, and frozen chicken nuggets. I don’t “snack” throughout the day, but I like having options when I need them, and I always have something sweet immediately after lunch and dessert/snack at night. I’ll use yogurt bowls, cottage cheese bowls or rice cakes with toppings for something sweet after lunch. Nightly treat is either a creami, protein cookie dough (recipe coming soon) or some 100 calorie popcorn & a Built Puff. Codes: HAPI- code emma saves 10% Built: code emma10off saves 10% Cured: code emma saves 15%
Travel season is upon us so I wanted to share some Travel season is upon us so I wanted to share some of my go to travel foods. These are low calorie- most are high protein- options that I grab at airports, gas stations, as well as some of my fast food orders, and what I take from home. I always take my own single serving packs of HAPI protein for my coffee and to add to oats or yogurt. I also take Built Puffs and my Cured supplements for good sleep. Airport options: (most of these are at gas stations too if you’re driving) Protein bars, mini rice cakes, pop corners, turkey jerky & beef jerky, breakfast box with mini bagel & fruit, yogurt, fruit cups, protein drinks, Skinny Pop, Quest protein chips, chomps jerky & cottage cheese cups. Make sure to save for future reference & tag a friend who might find this helpful. What are your go tos? Codes: HAPI: emma saves 10% Built: emma10off saves 10% Cured: emma saves 15%
No Bake Nutella Swirl Protein Cheesecake What you No Bake Nutella Swirl Protein Cheesecake What you’ll need: 1 vanilla non fat Greek yogurt or 150g (I used Two Good) 17g vanilla protein powder (I use HAPI) 21g (2 tbsp) whipped cream cheese 7g (1 tbsp) SF cheesecake pudding mix 12g Nutella 50g diced strawberries How to make: Combine yogurt, cream cheese, protein powder & pudding powder. Mix completely. Smooth cheesecake mixture into a bowl, top with diced strawberries. In a separate microwave safe bowl, add Nutella and microwave 15-20 seconds, then drizzle over the top of the cheesecake. You can eat immediately, but for best results, refrigerate for an hour first, or put in the freezer for around 10 minutes. These are meal prep friendly! Makes one serving Macros: 288 calories- 26.5p/22c/10.5f
Viral Cottage Cheese Bagels Recipe from @skinnyt Viral Cottage Cheese Bagels Recipe from @skinnytaste 1 cup unbleached all purpose flour 2 teaspoons baking powder, make sure it’s not expired or it won’t rise 1/2 tsp salt 1 cup 2% cottage cheese, excess liquid strained well (I like Good Culture) 1 egg white, or 1 large egg, beaten Everything bagel seasoning Cinnamon & zero calorie sweetener In a large bowl combine the flour, baking powder and salt and whisk well. Add the cottage cheese and mix with a fork or spatula until well combined. Using your hands, working in the bowl, knead the dough until it comes together and is smooth, tacky, but not sticky. Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly) Top with egg white wash and sprinkle both sides with seasoning of your choice. Airfry on 280 for 15 minutes or until golden brown. No need to flip. Allow to cool at least 15 minutes. Store in fridge, reheat in toaster or airfryer. Macros per bagel: 150 calories: 10p/23.5c/1f
I found success with fat loss and keeping it off w I found success with fat loss and keeping it off when I stopped diet hopping and stayed consistent with a calorie deficit by counting macros. Fat loss really is simple (I didn’t say easy). Don’t overcomplicate it with buzz words or trendy methods, especially if you have difficulty sticking to the basics... swipe through to see my thoughts on some popular diets & weight loss methods. Questions?
How I meal prep + meals I make with it.. On Sunda How I meal prep + meals I make with it.. On Sunday I batch meal prep. This means I cook different ingredients in large batches that can then be mixed and matched to create a variety of different meals. I also wash and chop fruit and veggies. Taco meat: 96/4 ground beef & Siete taco seasoning. 97/3 ground turkey with salt, pepper & garlic powder. I’ll add sauces & condiments as I eat it so it’s more versatile. Sweet potatoes: dice into chunks, spray lightly with avocado oil spray, then seasoned with salt & pepper. Airfry around 20 minutes on 400. Zucchini: wash and dice and store in fridge. When ready to eat, measure out serving and spray with lightly with avocado oil spray, season with salt & pepper. Airfry for 8-10 minutes on 400. (I prefer cooking as I eat so it doesn’t get soggy) Strawberries, pineapple, & blueberries will be used in snacks and with breakfast as a side. I always have frozen veggies (things like carrots, riced cauliflower, mashed riced cauliflower, stir fry veggies), and washed & ready to steam veggies, like green beans, on hand for quick sides. Also love convenience items like chopped salads, microwave rice and potatoes, and frozen chicken nuggets. I don’t “snack” throughout the day, but I like having options when I need them, and I always have something sweet immediately after lunch and dessert/snack at night. I’ll use yogurt bowls or cottage cheese bowls after lunch. Nightly treat is either a creami or some 100 calorie popcorn & a Built Puff.
On Sunday I like to batch cook. This means I cook On Sunday I like to batch cook. This means I cook different ingredients in large batches that can then be mixed and matched to create a variety of different meals. Taco meat: 97/3 ground turkey or 96/4 ground beef & Siete taco seasoning. Sweet potatoes: dice into chunks, spray lightly with avocado oil spray, then seasoned with salt & pepper. Airfry around 20 minutes on 400. Zucchini: wash and dice and store in fridge. When ready to eat, measure out serving and spray with lightly with avocado oil spray, season with salt & pepper. Airfry for 8-10 minutes on 400. (I prefer cooking as I eat so it doesn’t get soggy) For this bowl I use: 4oz 97/3 turkey with Siete taco seasoning 100g cooked sweet potato 200g zucchini 110g low fat cottage cheese 30g salsa or mild sauce shown here 28g pickled onions Macros for my bowl: 380 calories- 45p/34.5c/6.5f + 6g fiber
Welp call me Ron Burgandy.. caught that question m Welp call me Ron Burgandy.. caught that question mark after the post 😂 If you’re working out and not seeing the changes in your body that you want, it’s likely your training intensity. 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, and not fatigue from zero rest time. If you’re questioning if you’re lifting heavy enough to truly challenge yourself, you’re likely not.
No Bake Cadbury Mini Egg Cheesecake 🐣 Ready i No Bake Cadbury Mini Egg Cheesecake 🐣 Ready in 3 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 use Two Good) 17g vanilla protein powder (I used HAPI- code emma) 21g (2 tosp) whipped cream cheese 8g (1 tbsp) SF cheesecake pudding mix 5 Cadbury Mini Eggs How to make: Combine yogurt, cream cheese, protein powder, & pudding powder. Mix completely. Crush mini eggs into pieces and fold half into your cheesecake mix, then sprinkle the other half on top. Can eat immediately, but for best results, refrigerate for an hour first, or put in the freezer for around 10 minutes. These are meal prep friendly! Makes one serving Macros: 280 calories- 26p/22c/10f
Grocery list + easy meal ideas Save for inspo + Grocery list + easy meal ideas Save for inspo + share with a friend! Codes: HAPI- code emma saves 10% Built- code emma10off saves 10% Cured: code emma saves 15% American Dream Nut Butter: code emma saves 10%
Costco haul! High protein & low calorie favorites. Costco haul! High protein & low calorie favorites. No good culture cottage cheese this time 😅 I feel like it’s every other week that I can find it now. The healthy noodles are one thing I always get tons of questions on. There is no smell/odor. Texture is very much like a spaghetti noodle on these. I love them with chicken and Alfredo sauce or lean beef or ground turkey and pasta sauce. Yasso bars are on sale and I love this flavor! The @overnightoats are a new find for me and I love them! 20g protein & 7g fiber and so convenient for on the go.
In all seriousness, the fear mongering around food In all seriousness, the fear mongering around food has got to stop! All foods can fit in a healthy lifestyle. If you choose to eat low carb or keto and don’t include things like potatoes, corn or rice, that’s fine. But it doesn’t mean they’re “bad or unhealthy”. Also, your word choice matters. Words give meaning to things. Food is neutral. Not good or bad.
I used to have people ask me why I get ready to go I used to have people ask me why I get ready to go to the gym. My response has always been I feel better, show up better, and I’m more confident when I’m put together. Look good, feel good 👌🏻 Swipe for some hot takes… Some of these things we know, but don’t want to hear, and some are just good reminders.
Cheesy Beef & Broccoli Bowl You’ll need: 4oz r Cheesy Beef & Broccoli Bowl You’ll need: 4oz raw 96/4 beef 85g broccoli (I use frozen) 85g riced cauliflower 70g white ready rice (I use uncle Ben’s) 28g reduced fat shredded cheddar cheese Worcestershire sauce to taste Salt, pepper, garlic powder How to make: Add beef to a pan and season with salt, pepper and garlic powder. Once brown, drain grease, then add Worcestershire sauce to taste (around a 1/2 tsp). Let simmer on low heat. Microwave broccoli, riced cauliflower and rice according to package. Once cooked, add rice & riced cauliflower to a meal prep container and combine. Mixing the two gives more volume for less calories. Add beef and broccoli to the container. Top with shredded cheese. If eating immediately, I microwave around 30-40 seconds to melt cheese. If prepping for later, cover with lid and refrigerate. These are prep friendly. Portions can be adjusted to your macros. You can also sub rice for extra riced cauliflower for lower carb/calories. Makes 1 serving Macros: 380 calories: 38p/28.5c/11f
Tank top season is almost here! Let’s train ba Tank top season is almost here! Let’s train back & biceps together 🙌🏼 Preworkout meal: around an hour before I train. I keep this meal lower fat and lower fiber so it digest quicker. 2 pieces of toast: 1 with cottage cheese & everything bagel seasoning & 1 with spray butter, cinnamon & sf syrup. Egg beaters with @kernelseasons nacho cheddar & ranch- trust me 👌🏻 After breakfast I have my creatine mixed in with my pre workout. Both are from HAPI, my supplement line. Code emma saves 10% The exact workouts I do come straight from my training app, and are the same workouts my monthly membership clients do. You get access to both home & gym workouts, training plans for 3, 4 and 5 days as well as glute focused programs. New workouts added every month. You can track your progress right inside the app, and there’s a 5 day free trial!
Fat loss isn’t easy, but it is simple. ❌Your Fat loss isn’t easy, but it is simple. ❌Your diet doesn’t need a fancy name. ❌Your workouts don’t need to leave you breathless & sweaty. ❌You don’t have to run or do excessive cardio. You do need: ✔️A calorie deficit with adequate protein. Focus on whole foods and fiber for satiety. ✔️Weight training following a progressive overload program. ✔️A step goal or movement outside of your weight training. ✔️Sleep and stress management to ensure proper recovery.
Fat loss takes way longer than you think. Unrealis Fat loss takes way longer than you think. Unrealistic expectations will set you up for failure. Swipe for a few rapid fire fat loss truths. What else would you add?
Chicken Philly Cheesesteak Bowls Like, save & tag Chicken Philly Cheesesteak Bowls Like, save & tag a friend who would love these! Low calorie, high protein, and can be low carb. Perfect for meal prep! You’ll need: 4oz raw chicken tenderloin 100g green bell pepper 100g mushrooms 50g onion 85g cooked riced cauliflower 60g cooked basmati ready rice (this is optional, but I like rice & I mix it with riced cauliflower for extra volume) 28g shredded mozzarella & provolone cheese Worcestershire sauce to taste Salt & pepper to taste How to make: Season chicken with salt & pepper, then cook. I air fry on 380 for 10-12 minutes, flipping halfway through. Cut into chunks or shred after cooked. Cut peppers and onion into strips. Add those and mushrooms to a pan, lightly mist with cooking spray, then sauté over medium heat until tender. I season with salt and pepper. Once veggies are tender, add chicken to pan and add some Worcestershire sauce to the mix and allow to simmer on low heat for 1-2 minutes. Rice and riced cauliflower are microwaved according to packages. To assemble bowl, mix rice and riced cauliflower (can omit rice and add more riced cauliflower if you need low carb or lower calorie) and this is the base. Add peppers and chicken mix, then cover in shredded cheese. These are perfect for meal prep! Store in airtight container in the refrigerator. Makes 1 serving Macros: 380 calories- 39p/39c/10f
BLT Chicken Salad Wrap Comes together in minutes BLT Chicken Salad Wrap Comes together in minutes & no heating needed. Perfect for meal prep! Like, save & share You’ll need: 1 5oz can chunk chicken breast (can also use rotisserie or chicken you cook and shred) 50g non fat plain Greek yogurt 14g real bacon bits (can also use crumbled turkey bacon) 5 diced cherry tomatoes 50g diced onion or green onion Handful of shredded lettuce Salt & pepper to taste 1 low calorie wrap- I used Extreme Wellness How to make: Drain can of chicken and add to a bowl with all ingredients-except the wrap. Mix well, salt and pepper to taste. (If prepping ahead of time, leave lettuce out until you’re eating it so it’s not soggy) Add mixture to wrap, and roll closed. Can also eat with lavash chips, veggies, low calorie bread, or in lettuce wraps. Makes 1 wrap which is 1 serving Macros: 325 calories- 39p/24c/8f
What I used to do to lose weight, vs what I do now What I used to do to lose weight, vs what I do now to lose FAT. My 20’s vs now (I’m 41). Swipe for details
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