Macros with Megs

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Macros with Megs

Online Fitness and Nutrition Coaching for all levels. Contact me today and see how Macros with Megs can help you. I would love to help you reach your goals.

Macros with Megs offers custom-tailored nutrition and fitness plans designed to help you burn fat, increase strength, and build lean muscle. Online Fitness & Nutrition Coaching for all fitness levels. My programs are designed with a Flexible Dieting, Macro-Based approach. Designed to burn fat, increase strength, and build lean muscle. Each program is customized to your specific goals and needs. I offer different Packages, prices vary depending upon type of program and duration. For more information please email, message me, or visit my website.

17/01/2022

🔥What Are Superfoods🔥
Superfoods are foods — mostly plant-based but also some fish and dairy — thought to be nutritionally dense and thus good for one's health. They are foods that help build bones, prevent diseases, improve eyesight, and even keep your mind sharp. But did you know these foods can also help you get—and stay—slim?
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BLACK BEANS
A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat.
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SALMON
50% of women ages 18 to 50 don't know if they get enough of lean protein. Up your intake with salmon; it's a leaner choice than red meat. A 2001 study found that dieters eating more salmon lost an average of 9 pounds, while their counterparts gained, on average, 6.
•
PEARS🍐
Just one pear packs 15% of your daily recommended amount of fiber. Ditch the peeler though; the skin is where all that filling fiber is hiding!
•
GREEN TEA🍵
Not that sweet tea! But, this steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight.
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RED WINE🍷
Resveratrol, the famed antioxidant found in grape skin, stops fat storage. Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Downing a glass can boost your calorie burn for a good 90 minutes.
•
BLUEBERRIES
Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.
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POTATOES🥔
True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.
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HOT PEPPERS 🌶
Hot peppers get their spicy kick from a compound called capsaicin. This compound is responsible for heating up your insides, causing your body to burn more calories.

14/01/2022

LITE FUNFETTI😋CUPCAKES

Hey friends 💁🏼‍♀️ its Saturday night & that means it’s time for some Dessert!! Anyone Else Feel Like They Need More Funfetti 🎉 in Their Lives? 🙋🏼‍♀️

It is Perfect for Celebrations 🎉, dessert, or just whenever your hungry 😋!!

Who doesn’t love cupcakes?? These cupcakes 🎂are by far one of my favorites for a few reasons:
1️⃣Low in fat
2️⃣No vegetable oil needed
3️⃣Made with Greek yogurt
4️⃣My kids loved them
5️⃣And they are super moist (I know everyone hates that word 😂)

🍴INGREDIENTS
All you need is:
✅Box of funfetti mix
✅285 grams Greek yogurt
✅1 cup of 💦 water
✅Mix all together
✅Bake 👩‍🍳 at 350 for 23 mins. for cupcakes, 32mins for cake 🎂

MACROS for ☝🏻 big cupcake:
P 3 C 28 F 1.5 Fiber 1

04/12/2021

Vegan Meal Prep Ideas

Macros & Planning Ahead. Get your custom meal plan today! Link in bio📲 or 🔥Join one of my other Programs.

Whether you’re on a plant-based diet or not, meal prep is a great way to sort out your weekly food in very little time.Meal Prep Breakdown! 👊 Always Plan & Prepare ahead of time!! ⬇

Why Macros? 🔝
🅰🅰: Macronutrients: Macronutrients are molecules that our bodies use to create energy for themselves – primarily fat, protein, and carbs. They are found in all foods in varying amounts, measured in grams (g) on the nutrition labels.

1. Carbohydrates – main source of energy for the body in form of glucose
🔷•Diet consists of 35-50%.
🔷•1 gram = 4 calories.

2. Protein – helps build, maintain and repair body tissue.
🔷•Diet consists of 10-35%.
🔷•1 gram = 4 calories.

3. Fat – insults body temperature, cushioning organs.
🔷•Promotes growth/development.
🔷•Aids in digestion of Vitamins A,D,E, and K.
🔷•Diet consists of 15-20%/ 1 gram = 9 calories.

03/11/2021

SWEATING FOR THE WEDDING👰🏼: JESSICA’S 5 WEEK TRANSFORMATION:

This beautiful Bride worked so hard in getting ready for her big day. She looked so stunning. We focused on her Macro Nutrition & eating on the go while living a boss babe lifestyle.

Fall is here & who else doesn’t love bundling up in our winter clothes 🙋🏼‍♀️?

Fall is great but feeling & looking good on you’re big day is way more worth it. What better way than to get ready for your day when you see your groom. JOIN THE BRIDE CHALLENGE!! Shedding for your Wedding 💒 is a journey for you. I have designed an entire program just for you. We all have to start somewhere & it’s never easy. Let your story inspire others. Let your day be all about YOU. This program is customized to your needs and goals; includes a workout program, nutrition plan, & more.

Throwback Thursday to one of my favorite Bride Transformations. Show 💕love for this strong woman & beautiful boss babe!! Follow her for inspiration & even let her glam you up on your big day!! For more information about this program click the link in my bio/ DM me for more info. 👰🏼‍♀️

www.macroswithmegs.com

26/10/2021

Feeling tired or exhausted all the time, even after a good night sleep? You are not alone. It is a common problem for many and quite a lot of us go through that phase at one point or another. Our lives are so fast-paced with a much faster rate of change that it’s natural to feel dead tired occasionally.

Feeling tired on a regular basis is extremely common. In fact, about one-third of healthy teens, adults and older individuals report feeling sleepy or fatigued.

Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors. Fortunately, these are most often easy things to fix.

Sometimes, sleeping is not enough to feel rested. If you are feeling tired or lethargic all the time, you may be dealing with a rest deficit. It is also possible that your sleep is disturbed due to obstructive sleep apnea. Try the sleep apnea self-evaluation test and consult an appropriate professional as required. A nutrient deficiency may be the reason why you are always tired, even though you sleep enough. a routine blood test can help identify if there are any nutrient deficiencies.

Your diet may be affecting your mood and energy levels. Eat fewer refined foods, consume minimally processed foods and eat more whole foods. Include prebiotics and probiotics in your diet to improve your gut health. Whatever it is that is making you tired seek the possibilities & search for ways to get your energy back. The good news is that making a few lifestyle changes may very well improve your energy levels and overall quality of life.

11/10/2021

PANKO CHICKEN 🌮 TACOS
It’s dinner time & who is hungry 😋 ?? It’s Taco 🌮 Time!! Try this delicious dish!!

YOU WILL NEED:
Medium and small mixing bowls, plate, large skillet, wire cooling rack (optional). ⏰ 35 MIN TOTAL COOK TIME

INGREDIENTS
🌮 Ingredients
* 1 lb. chicken breast or tenders
* Corn tortillas for serving
* Avocado Oil (Oil of some sort)

Panko Coating Ingredients
* 1 cup of Egg Whites
* 1 tbsp cornstarch
* 1 tsp salt
* 3/4 tsp garlic powder
* 1/4 tsp cayenne pepper
* 1 1/4 cups panko breadcrumbs

Topping Ingredients
* 2 1/2 cups shredded cabbage
* 2 ripe avocados, thinly sliced
* 2 tomatoes, seeded and diced
* Fresh lime wedges for garnish
* You can add other taco toppings if you prefer-- salsa fresca, fresh chopped cilantro, jalapeno or hot sauce for a kick

Sauce Ingredients
* 1 cup sour cream (or 1/2 cup sour cream, 1/2 cup mayonnaise)
* 2 tbsp fresh lime juice (or more to taste)
* 1 1/2 tbsp chopped cilantro
* 1 tsp lime zest
* Salt to taste

INSTRUCTIONS
* Cut the chicken into pieces/use tenders already made

* In a medium mixing bowl, whisk together the egg whites, cornstarch, salt, garlic powder and cayenne pepper.Pour the panko breadcrumbs into another bowl. Have an empty plate handy for the breaded fish. 
* Dip each piece into the batter. 
* After dipping in the batter, gently roll each piece in panko crumbs to coat. Leaving too much batter on the chicken will lead to clumping, so make sure your its lightly coated with batter before breading. Use one hand for wet dipping and the other for dry, otherwise you’ll end up with lots of clumps in the dry coating ingredients.

* Add oil into the pan & flip the chicken back and forth when they turn dark golden brown. It will take 2-3 minutes per side for it to become golden and crisp. 
* While the chicken is cooking, whisk together your sauce ingredients. Reserve the sauce. 
* When all the chicken is done, assemble your tacos. Heat the corn tortillas in a skillet till they become warm, fragrant, and flexible. Top with a bit of shredded cabbage, some diced tomato, 2 slices of avocado, and 1 tbsp of sour cream sauce. Serve warm with fresh lime wedges. Eat & 😊!!

07/10/2021

Plant 🌱 Based Proteins

The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.

Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.

🌱NON- ANIMAL PROTEINS: Animal products are complete proteins, meaning they contain all the amino acids. A person following a vegan or vegetarian diet should eat a varied diet of plant-based foods to get the required range of amino acids. This includes high-protein foods, such as tofu, tempeh, lentils, nuts, seeds, and quinoa.

BENEFITS:
👍🏻Proteins: Long chains of amino acids; which are the building blocks of a protein.

👍🏻Proteins are required for the structure, function, and regulation of the body's cells, tissues, and organs.

👍🏻Components of muscles, skin, bones and the body as a whole.

👍🏻Regulators of fluid balance and acid-base balance, which help keep you from swelling up, drying up, and/or becoming toxic.Your Diet should consists of 10-35%. 1 gram = 4 calories (measured in grams) .

📝 When food enters your stomach your body is not thinking, “Healthy or unhealthy?” merely it’s breaking down the food and processing as macro nutrients; carbs, proteins, and fats. These nutrients are ones used to determine your body composition. It's all about science.

The following healthful, plant-based foods have a high-protein content per serving. Try using some of these foods the next time you go grocery shopping or your out with friends @ dinner.

📝📝 Going vegan or vegetarian requires some planning. With the right protein-based plant food, however, people who avoid animal products can eat balanced diets that support a healthy body and reduce the risks of some diseases.

It is important to discuss dietary portions with a doctor or nutritionist, since vegan or vegetarian diets may lack some vital nutrients, necessitating the use of dietary supplements or learning how to include certain foods that are high in these nutrients.

24/09/2021

Plant-Based 🌱Macros

This vegan macro cheat sheet covers plant-based sources of carbohydrates, proteins, and fats. This list may be useful for anyone following a flexible dieting approach to eating, trying to increase their protein intake, or trying to achieve a more balanced approach to a vegan lifestyle.

WHAT ARE MACROS?
🅰🅰: Macronutrients: Macronutrients are molecules that our bodies use to create energy for themselves – primarily fat, protein, and carbs. They are found in all foods in varying amounts, measured in grams (g) on the nutrition labels.

WHAT IS FLEXIBLE DIETING?
Flexible dieting, or tracking macros, is a more specific way of counting calories. It involves tracking the number of carbs, fat and protein you eat.

MACROS:
1. SOURCES OF CARBOHYDRATES- main source of energy for the body in form of glucose. We get carbohydrates from fruits, whole grains, and vegetables, as well as in smaller amounts from all plant foods.
•Diet consists of 35-50%.
•1 gram = 4 calories.

2. PROTEIN SOURCES (AMINO ACIDS)–In the plant world, protein is packed up with other macronutrients, so you won’t find the pure protein sources you do in animal foods. Protein helps build, maintain and repair body tissue.
•Diet consists of 10-35%.
•1 gram = 4 calories.

3. SOURCES OF FAT: – insults body temperature, cushioning organs.
•Promotes growth/development.
•Aids in digestion of Vitamins A,D,E, and K.
•Diet consists of 15-20%/ 1 gram = 9 calories.

MAKING IT SUSTAINABLE 🌱
Maintaining perspective and a healthy relationship to food is hugely important if you plan to try flexible dieting. As much as people say it’s not a diet, it is still a diet, however, it can be done in an enjoyable and sustainable way. There are no “good” and “bad” foods in this approach to eating and nothing is off limits.

16/09/2021

Quality of Food: Is this good or bad to you?? 😋

✅Flexible/Macro Dieting is based on the principal of counting your macros.

✅How: When counting your macros, you simply add up how many grams of fat, protein, and carbohydrates you consume that day. 🔑IIFYM is based on a notion in which there are no good vs. ❌bad foods, just macro ratios; meaning a carb is a carb, a protein is a protein, and a fat is a fat.

☝🏼✅Now let me explain macros are macros but the quality of macros is different; regardless whether 20 grams of carbohydrates comes from a 🥔 or a 🍪 each gram of a carbohydrate provides 4 calories. So at the end of it all it means you have 80 calories total and no matter what it’s the same exact calorie intake. Both are the same macros and so both will achieve the same results in your body composition.

✅When food enters your stomach your body is not thinking, “Healthy or unhealthy?” merely it’s breaking down the food and processing as macro nutrients; carbs, proteins, and fats. These nutrients are ones used to determine your body composition. It's all about science.

13/09/2021

Healthy Vegan Breakfast Ideas

Macros & Planning Ahead. Get your custom meal plan today! Link in bio📲 or 🔥Join one of my other Programs.

Whether you’re on a plant-based diet or not, meal prep is a great way to sort out your weekly food in very little time.Meal Prep Breakdown! 👊 Always Plan & Prepare ahead of time!! ⬇

Why Macros? 🔝
🅰🅰: Macronutrients: Macronutrients are molecules that our bodies use to create energy for themselves – primarily fat, protein, and carbs. They are found in all foods in varying amounts, measured in grams (g) on the nutrition labels.

1. Carbohydrates – main source of energy for the body in form of glucose
🔷•Diet consists of 35-50%.
🔷•1 gram = 4 calories.

2. Protein – helps build, maintain and repair body tissue.
🔷•Diet consists of 10-35%.
🔷•1 gram = 4 calories.

3. Fat – insults body temperature, cushioning organs.
🔷•Promotes growth/development.
🔷•Aids in digestion of Vitamins A,D,E, and K.
🔷•Diet consists of 15-20%/ 1 gram = 9 calories.

If you're vegan — or just looking for healthier recipes — but all you think of when it comes to breakfast is eggs, bacon, and yogurt, try these healthy breakfast recipes completely free of dairy and meat.

From protein-packed smoothies to fiber-rich oats with fresh fruit, these many options will allow you to stick to your goals while still enjoying a hearty meal first thing in the morning.

Meal Ideas ⬆️:
1. Berry Smoothie Bowl
2. Tofu "Scramble" With Kale and Sweet Potatoes
3. Coconut Chia Pudding
4. Vegan Pancakes

Address

76008, 76028, 76036, 76101-76124, 76126-76127, 76130-76137, 76140, 76147-76148,

Website

http://www.macroswithmegs.com/

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