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macroswithem

Nutritionist/CPT
Women’s fat loss coach
Easy + delicious high protein recipes
Founder @shredwithem
Founder @itshapibodi
👇🏻Join the Shred!
Your health is your wealth… The amazing thing a Your health is your wealth… The amazing thing about taking care of yourself is that it serves you in multiple ways. Not just aesthetics. That’s simply a by product. I prioritize movement & nutrition because I want to be independent as I age. I don’t want to be a burden on my son. I want to enjoy and participate in life, be active. Not watch from the sidelines. I want to be the best version of myself for my family, friends, dogs, people I work with. Caring about how you move & fuel your body isn’t selfish, it should be a priority. 🫶🏻
We’re halfway through 2025, are you where you th We’re halfway through 2025, are you where you thought you’d be? Swipe for the top 3 reasons I see women fail at fat loss & how you can reframe and course correct.
My number one tip for decreasing hunger when you’re in a calorie deficit… Increase food volume- eating more food for less calories! Increasing food volume is the best way to decrease hunger when you’re dieting. This is also one of the reasons most people say they’re so full when they start counting macros. It feels like you’re eating more food, because the food you’re eating takes up more space in your stomach. Swapping things like cooking oil for cooking spray, full fat/calorie dressings, condiments & sauces for low calorie swaps can easily save you hundreds of values a day! What’s a food volume hack you love?
Busy Girl McGriddle Bowl Like, save & share with Busy Girl McGriddle Bowl Like, save & share with a friend who would love this! 11 mini Premier Protein Pancakes 200g liquid egg whites or egg beaters 2 Amy Lu chicken sausage links 14g reduced fat shredded cheddar cheese Optional: sf maple syrup If prepping to heat later, add pancakes to your prep container frozen. If eating immediately, following heating instructions. Scramble egg whites, and add chicken sausage to pan to heat through (it’s pre cooked) Add eggs and sausage on top of pancakes, top with cheese. If eating immediately, drizzle with sf syrup. If prepping for later, add syrup after heating. Makes 1 serving Macros: 450 calories: 49p/28c/12f As always, you can adjust portions to better fit your macros.
Open Faced Turkey Sandwich w/ 42g of protein What Open Faced Turkey Sandwich w/ 42g of protein What you’ll need: 2 slices sourdough (I use Izzio’s from Kroger) 110g (1/2c) low fat cottage cheese 4oz deli turkey meat 50g tomato (add salt and pepper) Melinda’s Black Truffle hot sauce (Walmart) Everything bagel seasoning Optional: mustard & sf bread & butter pickles How to make it: Toast bread, then add equal amounts of cottage cheese to both slices. Sprinkle each with EBS, then split your tomato between both. (I add salt and pepper to my tomato) Add 2oz of turkey to each sandwich. Drizzle with black truffle hot sauce. This is what makes the sandwich!! Then I love adding mustard and sugar free bread and butter pickles, and an extra dash of EBS. This combo is also great on rice cakes! Makes 1 serving(2 open faced pieces) Macros: 330 calories: 42p/31.5c/4.5f
Lemon Cookie Creami + my creami tips Base: 300 m Lemon Cookie Creami + my creami tips Base: 300 ml unsweetened almond milk 1 scoop (34g) protein powder- I used HAPI Frosted Sugar Cookie 7g sugar free lemon pudding mix Splash of lemon extract Toppings: 2 lemon Oreo thins Combine all base ingredients to creami pint. Mix well then add to freezer at least 8 hours or over night. When ready to make, remove from freezer and run under hot water around 20-30 second. I can usually hear a crack as it loosens from the sides of the container. Add to machine on light ice cream setting. After first spin add a splash of almond milk, then add to the machine on re spin setting. Depending on your protein, milk choice and freeze time, you might need more re spins. Once desired consistency is reached, dig a hole in the center and add one cookie, cover then add the other cookie. I always divide my mix ins this way so they’re evenly dispersed through the creami and not just on the top or bottom. Add back to the machine on the mix in setting. Makes 1 serving (1 pint) Macros: 250 calories- 26p/19.5c/7f Use code emma to save on HAPI Follow @macroswithem for more recipes like this
Full day of eating, food + supplements Around 16 Full day of eating, food + supplements Around 1600~ calories: 160g protein + 31g fiber Breakfast: scrambled egg beaters + protein oats Pre workout + creatine 30 minutes before workout Lunch: big ass salad + fries with an apple + PB Fit Midday boost + focus: @curednutrition flow gummies (code emma saves 15%) Dinner: cheeseburgers on egg white wraps + green beans Dessert: ninja creami Sleep supps: @curednutrition Serenity gummies to relax and fall asleep easy + night caps before bed to keep me asleep (code emma saves 15% @curednutrition summer sale ends Tuesday! Save up to 30% off + get a FREE travel pack of Serenity gummies with code emma
Mini Bagel Box 1 plain mini bagel (I used Thomas Mini Bagel Box 1 plain mini bagel (I used Thomas brand) 170g (3/4c) plain Greek yogurt 13g (2tbsp) @pbfit powder 100g diced strawberries 50g raspberries Drizzle of honey or sweetener of choice Combine yogurt and PB fit and mix until well combined. You can use a zero calorie sweetener or drizzle of honey to sweeten to your preference. Makes 1 serving Macros: 327 calories: 32p/40c/3f + 7g fiber
Jello Yogurt Bowl 250g non fat Greek yogurt 1/2 Jello Yogurt Bowl 250g non fat Greek yogurt 1/2 scoop protein (I use HAPI) 2 sf jello cups 70g frozen berries 10g Lily’s white chocolate chips 10g natural pb Mix yogurt and protein powder then add in jello. Combine then top with berries, chocolate chips & pb. I put in the freezer for 10-15 minutes to chill and thicken. Macros: 340 calories: 42p/22c/8f + 8g fiber You can adjust ingredients to better fit your calories/macros. Less yogurt, no pb, different toppings, etc.
High Protein Chocolate Chia Pudding Like, save & High Protein Chocolate Chia Pudding Like, save & share with a friend 🫶🏻 2 tbsp (20g) chia seeds 1/2 cup (112g) non fat plain Greek yogurt 1/2 cup (120ml) unsweetened almond milk 1 scoop chocolate protein powder (I use HAPI- code emma) Zero calorie sweetener to taste Add chia seeds to a bowl with almond milk. Next stir in Greek yogurt and mix till combined. Add in protein powder and zero calorie sweetener and stir until well combined. It will be thick. 👌🏻 Refrigerate overnight, or at least 2 hours. Top with choice of fruit. I love raspberries or strawberries on mine. Makes 1 serving Macros: 41p/10c/8f + 10g fiber
Weight loss advice I’d give you if I wasn’t su Weight loss advice I’d give you if I wasn’t sugar coating it… 👉🏻Looking your best > lowest number on the scale. Your ideal body will likely weigh more than you think. Muscle tissue occupies less space on the body than does fat. For this reason you could be getting leaner, measurements decreasing, clothes fitting better, but your weight might stay the same, or not be as low as what you thought it should be. This is because you’re losing fat and building muscle (changing your body composition) which should be the goal. Looking better, not weighing the least. 👉🏻Fat loss is a phase, not forever. This is why you struggle with consistency. If you are constantly starting over after every weekend, you don’t need a new diet, you need a better strategy. One that includes dedicated phases of time to lose fat, build muscle, etc. 👉🏻You don’t look toned because you never spent phases of time dedicated to building muscle. If you’re constantly trying to diet, and have never spent significant amounts of time at maintenance, you’ve not built a foundation of enough muscle for that to show when you do lose fat. 👉🏻Stop focusing on feelings + focus on facts. Let data drive decisions vs your emotions. Just because the scale is up 2 lbs over night doesn’t mean you gained 2 lbs of fat and should slash calories. Remove the emotion and get curious. What do you know to be true? Use this to pivot or understand your progress. 👉🏻Effort doesn’t create results. Decisions create results. This really comes down to working smarter not harder and making sure your intention is focused in the right direction. You can be trying really hard but focused on the wrong things. Which of these did you need to hear today?
How to eat out for all 3 meals in a calorie defici How to eat out for all 3 meals in a calorie deficit… Travel season is here and with that comes eating on the go. And yes, you can absolutely eat out and still lose fat. Fat loss doesn’t require perfection—it requires intention. Following a plan that allows for flexibility is key. This way there is no “on the diet” and “off the diet” mindset. Do you struggle with tracking on vacation?
No Bake Banana Cream Protein Cheesecake Ready in No Bake Banana Cream Protein Cheesecake Ready in minutes, high protein, & delicious! Like, save + share with a friend who needs this recipe. And follow @macroswithem for more high protein, low calorie recipes! What you’ll need: 1 vanilla non fat Greek yogurt or 150g (I used Two Good) 17g vanilla protein powder (I used HAPI- code emma) 21g (2 tbsp) whipped cream cheese 8g (1 tbsp) SF banana cream pudding mix 30g banana 3g graham cracker crumbs 2tbsp lite cool whip How to make: Combine yogurt, cream cheese, protein powder, & pudding powder. Mix completely. Slice banana into coins. Sprinkle graham cracker crumbs on top, add banana slices, then finish with cool whip. Can eat immediately, but for best results, refrigerate for an hour first, or put in the freezer for around 10 minutes. Makes one serving Macros: 275 calories- 26p/25c/8f
Costco haul 🙌🏼 Protein: Cottage cheese Chi Costco haul 🙌🏼 Protein: Cottage cheese Chicken thighs (we smoke these with SF BBQ sauce) Salmon (love on salads) Boiled eggs Frozen chicken nuggets (I use in salads & wraps when I need a quick meal) Fruits/Veggies: Apples Sweet potatoes Mango Green beans Mini cucumbers (love these w/ cottage cheese & ETB seasoning) Frozen berries (eat these on my yogurt bowls) Miscellaneous: Sweet potato fries (I love a salad w/ a side of fries) Mini ice cream cones (110 calorie sweet treat) Dark chocolate lemon cups (delicious & perfect sweet after a meal to curb a sweet tooth) Granola bites (great alone or in yogurt)
Walking S’mores 🔥 No campfire needed! You ca Walking S’mores 🔥 No campfire needed! You can roast your marshmallows right over your stove. And it’s mess free! You’ll need: 1 pack of Teddy Graham’s 1 snack size Hershey bar 2 marshmallows How to make: Open one end of the Teddy Grahams and add your Hershey’s bar to the bag. Turn stovetop to high heat. Add marshmallows to a metal skewer or roasting stick to hold the over the flame. Once level of toasting is reached, place inside the pack of Teddy Grahams with the chocolate. Squeeze along the package. This helps melt the chocolate and mix everything together. These are super versatile! You can use different cookies (Nutter Butters, Golden Oreos, etc) or different chocolate candy. Makes 1 walking S’mores Macros: 230 calories- 3.5p/40c/7.5f
Buffalo Chicken Tater Tot Casserole 🔥 Low calo Buffalo Chicken Tater Tot Casserole 🔥 Low calorie, high protein, and delicious! Like, save & tag a friend who would love this! You’ll need: 3oz cooked shredded chicken (can also use rotisserie or canned chicken) 80g low fat cottage cheese 1-2 tbsp Frank’s wing sauce 1 tsp Ranch seasoning 28g skim mozzarella cheese 85g Tater Tots (I get Ore-Ida mini tots) How to make: Add shredded chicken, cottage cheese, buffalo sauce, and ranch seasoning to a bowl and mix completely. If you don’t like the texture of cottage cheese, blend it first, then mix with chicken, buffalo sauce & ranch seasoning. Spray a small baking dish with cooking spray, then add chicken mixture to dish. Layer on mozzarella cheese, then top with tater tots. Bake on 350 for 25 minutes. Tots will be golden brown and cheese will be melty. Makes 1 serving Macros: 390 calories- 42p/15c/19f For more recipes like this, follow @macroswithem
Fat loss uncovers a smaller version of your curren Fat loss uncovers a smaller version of your current shape… Building muscle CHANGES your shape 👌🏻 Building muscle at maintenance calories will limit unnecessary fat gain. Building in a surplus (eating more calories than you burn), in my opinion, is more suited to experienced individuals who know they are truly training effectively and understand pushing to failure. This way the extra food is truly used to build more tissue rather than being stored as fat. Maintenance phases should be built into your “dieting roadmap” if your goal is changing your body composition. Some things to focus on at maintenance: relationship with food, restoring biofeedback after your diet, building muscle by following a progressive overload strength training plan, optimizing hormones, and priming your body for your next fat loss phase. Ideally you want to spend the majority of your time here.
Why I love creating a meal plan to follow when my Why I love creating a meal plan to follow when my goal is fat loss: • Helps ensure you’re hitting protein, fiber, and calorie targets • Reduces the likelihood of impulse eating or binging • Makes macro tracking more accurate • Eliminates the daily “what should I eat?” stress • Batch prepping + pre planning gives you more time back in your week • Creates better consistency Swipe for how I create my weekly fat loss meal plan.. Are you a fan of meal plans?
S’mores Bites 🔥 INGREDIENTS 1 cup graham cra S’mores Bites 🔥 INGREDIENTS 1 cup graham cracker crumbs 1 scoop (34g) HAPI Marshmallow Fluff protein 28g mini chocolate chips 52g (8 tbsp) marshmallow creme 140g (10tbsp) fat free cream cheese INSTRUCTIONS In a large bowl, mix all ingredients. Once combined, weigh the total mixture then divide by 16 to get the weight per s’mores bite. You can then roll the mixture into balls. Store in airtight container in the refrigerator. Makes 16 s’mores bites, nutrition if for 1. Macros per ball: 67 calories- 3p/11c/1.5f @itshapibodi Marshmallow Fluff is back in stock + Samoa is now available! Use code emma at checkout.
Lifting weights is great, but it doesn’t mean yo Lifting weights is great, but it doesn’t mean you’re building muscle… If you’re working out and not seeing the changes in your body that you want, it’s likely your training intensity. Swipe for details…
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