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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!
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%)
Banana Split Trifle 🍌 What you’ll need: 1 v Banana Split Trifle 🍌 What you’ll need: 1 vanilla non fat Greek yogurt (150g- I used Two Good) 9g (2 tbsp) lite cool whip 7g (1 tbsp) SF vanilla pudding mix 6g graham cracker crumbs 50g sliced strawberries 50g sliced banana Drizzle of sugar free chocolate syrup How to make: Combine pudding powder and yogurt, once completely mixed, fold in cool whip. In a small dish, add half of the yogurt mixture. Next sprinkle on 3g of graham cracker crumbs, then a layer of banana slices and strawberries. Repeat for the second layer, then add a drizzle of sugar free chocolate syrup, and I like to add a little extra cool whip on top 👌🏻 *You can also add crushed pineapple or nuts, or swap strawberries for sf cherry pie filling. These are prep friendly! Makes 1 serving Macros: 215 calories: 14p/34c/4f
Why walking is my favorite form of cardio for fat Why walking is my favorite form of cardio for fat loss. Walking = more movement, less stress, less hunger 1. Less hunger, making it easier to adhere to your calorie deficit. High-impact cardio is more glycolytic- it burns more carbs for fuel and can trigger a noticeable increase in hunger. Feel ravenous after cardio or cardio based classes? This is why. 2. Walking is low-impact, low-stress, and doesn’t spike cortisol like HIIT or long endurance cardio can, which can lead to inflammation. 3. It doesn’t interfere with your recovery. That means you can walk daily without sacrificing performance in your lifts or burning out. 4. It’s easy to be consistent with and build a routine around. You don’t need equipment, or a gym. Walking can happen during work breaks, on the phone, with your dogs or kids. This is especially helpful when you’re trying to burn more calories without taxing your body. 5. Post-meal walks help with digestion and blood sugar control—key for reducing bloating, stabilizing energy, and preventing blood sugar crashes that lead to cravings. Do you have a step goal?
Often we think we’ve hit a plateau when in reali Often we think we’ve hit a plateau when in reality we just got a little sloppy with our tracking. Swipe for 3 things I do when dieting to keep fat loss moving. These are especially important when you are down to your last 5-10lbs, (or are starting with just a few pounds to lose). You’re often running on less calories than you started your diet with, so accuracy needs to be on point 👌🏻 Need structure and support on your fat loss journey? Join my April Shred!
High Protein Oreo Dip 170g (3/4c) Fage Total 0 G High Protein Oreo Dip 170g (3/4c) Fage Total 0 Greek yogurt 34g (1 scoop) HAPI Cookies & Cream protein (code emma to save) 1/2 tsp vanilla extract 7g (1tbsp) sf white chocolate pudding mix 1 Oreo Thin cookie Combine yogurt and vanilla extract. Next stir in protein powder and pudding powder. Texture will be thick, mix until combined. Crush Oreo Thin and fold into the mixture. Store in airtight container in the refrigerator. Makes 2 servings Macros per serving: 130 calories: 20.5p/10c/1f I love mine paired with fruit or chocolate graham crackers 😋
Struggle to get “back on track” after vacation Struggle to get “back on track” after vacation? Or feel bloated and sluggish? It could be that you’re trying to return to a plan that’s too rigid. Or you’re trying to overcompensate for moving less than normal, eating more than you usually do, or foods you don’t normally eat. Swipe for what I do, and don’t do, following vacation. Questions? 👇🏻
Hot Honey Chicken Breakfast Sandwich 🔥 3oz lea Hot Honey Chicken Breakfast Sandwich 🔥 3oz lean ground chicken 50g liquid egg whites 1 English muffin 1 slice Sargento ultra thin Colby Jack cheese 6g Mike’s hot honey Salt, pepper, garlic powder Frank’s Stingin’ Honey Garlic seasoning Spray a muffin tin with avocado oil spray, add 50g egg whites per muffin cup. Add salt & pepper. Bake on 350 for 18-20 min. Pat out 3 oz of ground chicken and flatten to burger shape. Season both sides with salt, pepper, garlic powder, and Stingin’ Honey Garlic seasoning. Spray a skillet with avocado oil and add chicken patty. Cook on medium heat. Once cooked through, add cheese slice. Toast English muffin then assemble sandwich. Drizzle with hot honey. These are meal prep friendly. Recipe is 1 serving, but you can easily multiply the ingredient amounts by the number of servings you want to prep. Macros: 330 calories- 30p/28c/11f
My tips for a successful fat loss phase. These are My tips for a successful fat loss phase. These are things I do, as well as teach my clients. 👉🏻Focus on calories & protein. Calories drive weight loss/weight gain. Adequate protein intake helps to build and sustain muscle. This means when you’re in a calorie deficit, eating adequate protein, you’ll be losing fat. 👉🏻Incorporate strength training into your workout plan. I recommend 3-5 days of weight training, following a plan designed for progressive overload. This means following the same plan for anywhere from 4-8 weeks (will vary by your experience level) and tracking your progress on those exercises to get stronger, have better form, more control, etc. 👉🏻Set a step goal. As we diet, our bodies do anything possible to conserve energy because it recognizes less energy (food/ calories) coming in. Having a step goal creates awareness around your daily movement outside of your normal exercise. This can help to avoid weight loss plateaus. 👉🏻Understand that you WILL have to make compromises when you’re dieting. Every weekend can’t be a special occasion. Being consistent with your calorie deficit is how you will see weight loss. This means choosing your dieting phases during times that will allow for your greatest adherence. (Typically avoid holidays & vacations) 👉🏻Have patience! This is easier said than done. You will not lose weight every week. So you can’t jump ship after only 2-4 weeks. Even when it seems like nothing is happening, it is! The small changes compound. I’ve worked with thousands of women in my Shred program. Swipe to see some transformations 🔥 April Shred is open for early bird enrollment! Join for only $99 through Sunday!
High Protein Dunkaroo Dip 170g (3/4c) Fage Total High Protein Dunkaroo Dip 170g (3/4c) Fage Total 0 Greek yogurt 34g (1 scoop) HAPI Birthday Cake protein (code emma) 7g (1tbsp) sf vanilla pudding mix 1/2 tsp vanilla extract 1/2 tsp cake batter extract (can also use almond extract) 1 tsp stevia or zero calorie sweetener 8g (2tsp) sprinkles Combine yogurt, vanilla extract and cake batter extract. Next stir in protein powder, pudding powder & stevia. Texture will be thick, mix until combined then stir in sprinkles. Makes 2 servings Macros per serving: 135 calories: 21p/10c/1f Paired with 1 serving of mini Nilla Wafers Macros: 275 calories: 22p/31c/7f Store in airtight container in the refrigerator.
Weight loss and fat loss are not the same. Weight Weight loss and fat loss are not the same. Weight loss can be water, glycogen, stomach content (bowel movement), muscle, tissue, or fat. This is why the goal should be changing your body composition. Losing fat while maintaining or even building muscle. Swipe for some hot takes..
High Protein Egg Salad You’ll need: 2 hard boi High Protein Egg Salad You’ll need: 2 hard boiled eggs 1 hard boiled egg white 80g low fat cottage cheese 15g (1 tbsp) lite mayo 5g (1tsp) honey dijon mustard Salt, pepper, and paprika to taste How to make it: Hard boil 3 eggs (or purchase boiled eggs). Remove shells, and for one egg, remove the yolk. Mash the eggs with a fork, then mix in cottage cheese, lite mayo, and mustard. Mix well until combined. Season with salt, pepper, and paprika. You can serve with veggies, on toast, with lavash chips (seen here), on pitas, lettuce wraps, etc. Makes 1 serving: 260 calories: 26p/6c/14f For the chips I make them from Joseph’s Lavash bread. Cut lavash into triangles, spray with cooking spray, then add salt. Bake on 400 for 5-6 minutes. Once cool, they are crispy. For the lunch box I have shown, 1 serving of egg salad, 85g carrots, 1/2 lavash wrap made into chips: 405 calories: 33p/33c/16f
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
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