Macros With Em

Macros With Em I help women stop the lose-regain cycle + finally look like they workout. Restore your metabolism, lose fat for good 🔥
Metabolism-First Method™
(2)

05/28/2026

No Bake Blueberry Lemon Cheesecake

Ready in 3 minutes, high protein, & delicious!

What you’ll need:
1 vanilla non fat Greek yogurt (150g- I used Two Good)
1/2 scoop (17g) vanilla protein powder
21g (2 tbsp) whipped cream cheese
7g (1 tbsp) SF cheesecake pudding mix
2g graham cracker crumbs
30g blueberries
1/2 to 1 tsp lemon extract (I used about 3/4 tsp)

How to make:
Combine yogurt, lemon extract, cream cheese, protein powder & pudding powder. Mix completely.

Sprinkle graham cracker crumbs on top, then finish with blueberries.

Can eat immediately, but for best results, refrigerate for an hour first.

These are meal prep friendly!

Makes one serving
Macros: 243 calories- 26p/19c/7f

05/26/2026

I constantly felt like “I should look better for all the work I put in.”

I was weight training, counting macros, tracking steps. But what I wasn’t doing was phasing my nutrition.

I was constantly trying to be in a deficit, leading to over eating every weekend.

It wasn’t until I got really honest with myself and decided how I wanted to feel vs how I wanted to look, that things changed.

I worked on building a foundation first. This meant moving to maintenance. Working on my relationship with food. Feeling more abundant around food rather than restricted (because I was eating and tracking more calories on average.)

I spent almost a year at maintenance before dieting again. But since then, I’ve maintained my weight within a few lbs, and been binge free.

Most of the time the answer isn’t trying harder. It’s making sure your efforts are aimed in the right direction.

Strategy > Effort

I struggled with losing weight and keeping it off for years because I kept trying to diet with a body that wasn’t functi...
05/25/2026

I struggled with losing weight and keeping it off for years because I kept trying to diet with a body that wasn’t functioning well, and a mindset that also wasn’t ready for it.

A calorie deficit is a stressor.

So if your:
• sleep is poor
• stress is high
• weekends are inconsistent
• workouts are random
• digestion is off
• you’ve been dieting back-to-back for years

Adding MORE restriction usually makes things worse, not better.

No, you don’t need permission to diet, but your body does need to be in a responsive place first.

The women who get the best results are the ones who:
✔️build consistency first
✔️ recover between dieting phases
✔️ strength train properly
✔️ support their health markers
✔️ create routines their life can actually sustain

Fat loss works better when the foundation is strong.

This is exactly why the majority of our clients start in a priming phase before moving to fat loss. We address all these checkpoints beforehand. Create a solid foundation and habits, that way fat loss feels smoother, and results are easier to maintain.

‼️We’re opening up a few spots in 1:1 coaching for the month of June. If you’re tired of jumping from diet to diet and feel like your body isn’t responding anymore, this is exactly what we work through inside coaching.

We don’t just throw you into a deficit and hope for the best.
We’ll work together to determine what phase your body actually needs first.

For some women, that’s fat loss. For others, it’s priming and rebuilding the foundation so fat loss finally works again.

Link to apply in bio 🫶🏻

05/24/2026

BLT Chicken Salad Wrap

Ready in minutes & doesn’t require heating. Great for meal prep!

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 your 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 + 11g fiber from wrap

05/22/2026

High Protein Fruit Pizza

1 Joseph’s 60 calorie pita
100g strawberries
50g blueberries
100g vanilla non fat Greek yogurt (I use two good)
10g whipped cream cheese
10g vanilla protein powder
7g (1 tbsp) sf cheesecake pudding mix
Cinnamon & zero calorie sweetener

Spray both sides of the pita lightly with cooking spray, then sprinkle top side with cinnamon & stevia. Bake on 400 for 4-5 minutes until edges are golden brown. You can also broil on high, but watch carefully, or brown in a skillet.

For “icing” mix yogurt, cream cheese, pudding powder and protein powder. Mix completely, it will become thick and fluffy.

Wash fruit, pat dry, then dice strawberries.

Once crust has cooled completely, cover with icing mixture then add your fruit.

Makes 1 fruit pizza which is 1 servings

Macros: 260 calories- 23p/33c/6f + 8g fiber

*If you can’t find Joseph’s pitas, you can use any other low calorie wrap. You can also use different fruits or add other fruits you like.

I spent the majority of my 30’s binge eating in private, feeling ashamed, bloated, and out of control around food.I had ...
05/22/2026

I spent the majority of my 30’s binge eating in private, feeling ashamed, bloated, and out of control around food.

I had developed a disordered way of eating when I was competing, and it spiraled. The only way I knew to lose the weight was finding another show to compete in and entering competition prep. Then weeks after the show was over, I was back where I started. This went on for a few years.

And just to clarify, not over eating, we’re talking elbow deep in a box of s’mores cereal, pop tarts in the toaster, and digging out oatmeal cream pies. I would easily eat 1,500+ calories in minutes. To the point of being completely stuffed, then immediately remorseful.

Swipe for what helped me finally stop binge eating, feel in control around food, and lose the weight and actually keep it off.

05/19/2026

Progressive overload matters, but only when you can actually control the movement.

Adding weight over time is how we build strength and muscle, but if the second you go heavier your range of motion decreases, your form is compromised, or you’re only doing partial reps for the entire set, that’s not effective overload.

Helpful tips:

👉🏻Do the exercise with no weight to test full range of motion. You can even do this with dumbbell exercises, doesn’t just have to be machines.

👉🏻Record yourself. Some may not like to do this, but it’s one of the most effective ways to improve form. Had I not been recording myself, I likely wouldn’t have known I increased weight too much to get the full depth I’m capable of.

05/17/2026

Hawaiian Chicken Bowl

Comment ‘Hawaiian’ to have this recipe card sent straight to your DMs.

5oz raw chicken tenderloin
50g red bell pepper
50g green bell pepper
25g purple onion
170g riced cauliflower (I use frozen)
140g pineapple chunks (if using canned, get canned in juice not syrup)
15g (1 tbsp) G Hughes sugar free teriyaki marinade

Slice the bell peppers and onion into thin strips or chunks. If using canned pineapple, drain well.

Heat a large non-stick skillet over medium heat. Lightly spray with cooking spray. Add chicken tenderloin and cook for 4-5 minutes per side, or until fully cooked. Remove from skillet and rest for 2-3 minutes, then slice.

In the same skillet, add the sliced bell peppers and onion. SautĂŠ for 3-4 minutes until softened and slightly charred.

While veggies cook, microwave the frozen riced cauliflower according to package instructions (typically 3-4 minutes).

Add the cooked riced cauliflower to the skillet with veggies. Stir in pineapple chunks and teriyaki marinade. Toss everything together for 1-2 minutes to heat through.

Place the riced cauliflower mixture in a bowl, top with sliced chicken, and drizzle with an extra splash of teriyaki marinade if desired.

Makes 1 serving:
Macros: 310 calories- 38p/36c/2f + 8g fiber

*This recipe can easily be adjusted for higher calories by adding white or brown rice in with the riced cauliflower or subbing the riced cauliflower for rice.

Costco haul!The blueberry sourdough is sooooo good! Will be buying that again!Lots of my go-tos on this trip. Did find n...
05/16/2026

Costco haul!

The blueberry sourdough is sooooo good! Will be buying that again!

Lots of my go-tos on this trip. Did find new Kevin’s frozen meals with amazing macros!

The smoked mozzarella chicken sausage I plan to make with potatoes, peppers and onions.

Still no Good Culture 🥺

What new things are you finding that I need to be on the lookout for?

05/16/2026

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

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