#Levelupmacros

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#Levelupmacros Reel by @levelup_erica (verified account) - It doesn't need to be fancy or follow a long recipe. These are simple, use real ingredients, and keep you you feeling full while still able to lose w
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@levelup_erica
It doesn’t need to be fancy or follow a long recipe. These are simple, use real ingredients, and keep you you feeling full while still able to lose weight. Bowl 1: Breakkie 1 egg + 4 oz egg whites, 1/2 cup black beans, 1/2 cup sauteed onions & peppers, salsa Bowl 2: Chicken 6 oz grilled chicken breast, 1 cup roasted sweet potato, 2 cups mixed greens, 1/4 avocado, hot sauce Bowl 3: Salmon 5 oz wild caught salmon, 3/4 cup brown rice, 1 cup roasted brussels, lemon juice Bowl 4: Greek 6 oz ground lean turkey, 1 cup quinoa, cucumber, tomatoes, hummus, 35g of low fat greek yogurt tzatizki + a bit of water to make into a dressing Bowl 5: Asian 6 oz lean ground turkey, 1 cup of steamed broccoli, 1 cup of cauliflower rice, teriyaki sauce (add some water so a little bit goes farther!) These are some of my faves but may not be for you. Try your own combinations with your favorite proteins, veggies, and carbs. You’ll find you don’t need a lot of oils and sauces to keep it. At the end of the day, they can help you hit your macros by simply adjusting the ingredients as needed. Need help with hitting your macros at the end of the day? Comment MACROTETRIS & I’ll send you our free guide to help you figure it out! >—> #levelupmacros #macrotetris #macrotracking #fitmomover40 #flexibledieting
#Levelupmacros Reel by @levelup_erica (verified account) - You're going to tell me that if you eat any more you'll gain weight, right? But you're also going to swear to me that you can't seem to lose weight
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@levelup_erica
You’re going to tell me that if you eat any more you’ll gain weight, right? But you’re also going to swear to me that you can’t seem to lose weight either. Here’s the problem: Long term low cal & restrictive eating has taught your body to expect low calories so your body decreased the amount of calories it burns. Here’s the good news news: You don’t have to stay this way, you can teach your body to burn more calories. And guess what? When you’re burning more calories, you WILL lose weight when you only eat 1300ish calories cause you’ll be in a caloric deficit!! Want to learn how to eat AND enjoy all your fave things?? Check out my Science of Macros eBook. Link in Bio It will help you understand how to make macros work for you & a new way to the results you’ve always wanted. FOLLOW @levelup_erica & let’s keep moving forward! >—> #levelupmacros #macrocoach #fitmomover40 #fitlesbian #foodfreedom
#Levelupmacros Reel by @levelup_erica (verified account) - Costco is my BFF when it comes to finding quick, macro-friendly meals that keep me losing fat like a girl-boss in my 40's. If you shop at Costco, you
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@levelup_erica
Costco is my BFF when it comes to finding quick, macro-friendly meals that keep me losing fat like a girl-boss in my 40’s. If you shop at Costco, you already have everything you need to eat high-protein and lose fat without chefing from scratch. These are my favorite “heat + serve” bowls using quick Costco staples that keep you full and make it easy to hit your macros. Here are 5 Costco bowls I eat on repeat: Bowl 1: Kevin’s + Cauli Rice Bowl 1 Kevin’s chicken meal, cauliflower rice, steamed broccoli Add: sriracha or chili flakes for extra flavor Bowl 2: Amylu Sausage + Sweet Potato Bowl Amylu chicken sausage, roasted sweet potato chunks, spinach or mixed greens Add: mustard or hot sauce Bowl 3: Shredded Rotisserie Chicken Taco Bowl Prepared shredded rotisserie chicken, microwave rice, black beans, salsa, shredded lettuce Add: Greek yogurt as sour cream Bowl 4: Salmon Burger Mediterranean Bowl Salmon burger, quinoa or rice, cucumbers + tomatoes, tzatziki Add: lemon squeezey + a dab-a-do-ya of dill (so good) Bowl 5: Shrimp Stir Fry Bowl Frozen shrimp, frozen stir-fry veggies, cauliflower rice Add: soy sauce or coconut aminos + ginger These bowls aren’t fancy, but they WORK because they follow one simple formula: Protein + veggie + carb + seasoning = easy peazy fat loss And if you want help staying consistent with the basics, comment HABITS and I’ll send you my free habit tracker. >—> #levelupmacros #proteinbowls #quickhealthymeal #easyproteinbowls #costcomeals
#Levelupmacros Reel by @levelup_erica (verified account) - It doesn't have to be fancy (or Instagram-pretty) to help you lose fat. Easy Peazy. These bowls are simple, high-protein, use real ingredients, and
12.6K
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@levelup_erica
It doesn’t have to be fancy (or Instagram-pretty) to help you lose fat. Easy Peazy. These bowls are simple, high-protein, use real ingredients, and keep you full for HOURS… Even in your 40s when hunger + hormones complicate things. Here are 5 bowls I eat on repeat when it’s time to drop fat: Bowl 1: Tex-Mex Turkey 6 oz lean ground turkey, ¾ cup rice, sautéed peppers & onions, black beans, salsa, lime juice Bowl 2: Shrimp & Veggie Stir Fry 6 oz shrimp, 1 cup+ stir-fry veggies, 1 cup cauliflower rice, low-sodium soy sauce, ginger Bowl 3: Steak & Sweet Potato 5 oz sirloin steak (or chicken) strips, 1 cup roasted sweet potato cubes, roasted broccoli, drizzle of balsamic Bowl 4: Cottage Bowl 1 cup low-fat cottage cheese, cherry tomatoes, cucumbers, ¼ avocado, Everything Bagel seasoning (trust me, as my teenagers would say, it slaps) Bowl 5: Mediterranean Chicken 6 oz grilled chicken, 1 cup couscous or quinoa, spinach, roasted zucchini, olives, 2 tbsp tzatziki These may not be your bowls, but they’re easy templates: Pick a protein, add a carb, load the veggies, season it up. Wham, Bam, Thank You ma’am That’s the formula, no oil baths, no complicated sauces, no 25-step recipes. That’s not how I roll, I keep it simple. When you build bowls like this, hitting your macros is WAY easier. Adjust portions as needed and boom … fat loss made simple. Keep watching this week, every day I have new bowls comin’ at ya. Need help dialing in your macros so you’re not stuck at the end of the night playing food Tetris? Comment MACROTETRIS and I’ll send you my free guide to help you figure it out! 🎉 >—> #levelupmacros #proteinbowls #quickhealthymeal #easyproteinbowls
#Levelupmacros Reel by @levelup_erica (verified account) - If hitting your protein feels impossible… that's because you're probably overcomplicating it. Trader Joe's makes high-protein, fat-loss-friendly meal
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@levelup_erica
If hitting your protein feels impossible… that’s because you’re probably overcomplicating it. Trader Joe’s makes high-protein, fat-loss-friendly meals stupid easy — even on your busiest days. Here are 5 high-protein bowls (40g+) I make on repeat: Bowl 1: Protein Pasta Bowl TJ’s Red Lentil or Brown Rice & Quinoa pasta, 5 oz grilled chicken strips, roasted broccoli (frozen bag), sprinkle of parmesan All comfort, zero guilt, tons of protein. Bowl 2: Turkey Burrito Macro Bowl 5–6 oz TJ’s ground turkey (93/7), cauliflower stir fry rice, salsa, shredded lettuce, Greek yogurt as sour cream Protein bomb disguised as Mexican takeout. Bowl 3: Salmon Rice Bowl 5 oz TJ’s wild sockeye salmon, jasmine rice cup, edamame or spinach, drizzle of soy sauce + sriracha High protein, high omega-3s, high satisfaction. Bowl 4: Greek Yogurt Chicken Salad Bowl 6 oz TJ’s grilled chicken, ½ cup low-fat Greek yogurt, chopped celery, grapes, a little Everything Bagel seasoning, served over spring mix 40g+ protein and tastes like deli chicken salad without the calories. Bowl 5: Breakfast-for-Dinner Bowl 1 whole egg + ¾ cup egg whites, TJ’s hash brown patty (air fry it), spinach, salsa High protein, fast, delicious… and hits when hormones say “we need comfort.” These bowls work because they follow a simple formula: Protein first, carb second, veggies third — flavor always. Make it easy, make it filling, make it macro-friendly. Need help getting your protein right so fat loss doesn’t feel like a guessing game? Comment MACROTETRIS and I’ll send you my free guide to make hitting your macros way easier! >—> #levelupmacros #proteinbowls #highproteinmeals #macrocoach #fitlesbian
#Levelupmacros Reel by @levelup_erica (verified account) - Let's keep it real people…. 1️⃣ I would rather you prioritize walking over cardio. If I had to pick one, I would go with increasing more general move
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@levelup_erica
Let’s keep it real people…. 1️⃣ I would rather you prioritize walking over cardio. If I had to pick one, I would go with increasing more general movement throughout the day vs hitting the elliptical for 30 min of high intensity cardio after sitting all day. If you only have time for one: get your 10k steps in. 2️⃣ You don’t have to cut out carbs to lose weight. Instead, you need to understand that the rules of the game changed a bit now that you’re older so you just need to adapt to the new rules. Focus on whole grains & being smart about timing carbs (for example, eating 25-50% of your carbs pre/post your daily workout. 3️⃣ Simply going on a diet isn’t going to magically get that lean & toned look you’re trying to get back to. Hours of cardio ain’t doing either sister. You have to lift weights and I’m not talking Jane Fonda weights… pick some heavy shit up and push yourself! 💪🏻 FOLLOW @levelup_erica & Iet’s not let Meno-pause hold us back. There ain’t no pausing us!!! >—> #levelupmacros #fitnessgoals #macrocoach #macrocoaching #nutritioncoach #fitmom #fitmoms #menopause #perimenopause
#Levelupmacros Reel by @levelup_erica (verified account) - Do you have a Farty Party in your pants? (at least that's what I like to call it 🥳) If your stomach gets puffy, cranky, or dramatic every time you t
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@levelup_erica
Do you have a Farty Party in your pants? (at least that’s what I like to call it 🥳) If your stomach gets puffy, cranky, or dramatic every time you try to lose fat… trust me, you’re not alone. Your gut is at the center of everything (literally 😂).... especially in your 40s when hormones, digestion, and stress all start having group meetings behind your back. Here are 5 gut-friendly, high-protein bowls that keep you full without the bloat: Bowl 1: Lemon Garlic Shrimp Bowl 6 oz shrimp, steamed spinach, 1 cup rice, lemon juice, garlic powder (skip raw garlic if you’re sensitive) Light, bright, and easy on digestion. Bowl 2: Turkey & Root Veggie Bowl 6 oz lean ground turkey, roasted sweet potatoes, steamed green beans, drizzle of olive oil or balsamic Simple, grounding, and very belly-friendly. Bowl 3: Salmon & Ginger Rice Bowl 5 oz salmon, brown rice, shredded carrots or cucumbers, coconut aminos + ginger Ginger is da bomb.com for your gut. Bowl 4: Cottage Cheese Glow Bowl 1 cup low-fat cottage cheese, cucumbers, roasted zucchini, Everything Bagel seasoning High protein, low bloat, super satisfying. Bowl 5: Chicken & Cauliflower Mash Bowl 6 oz grilled chicken, cauliflower mash, steamed broccoli, squeeze of lemon Creamy comfort without dairy bloat. Gut-friendly doesn’t mean restrictive. It just means choosing foods your body likes — not the ones that send you into bloated misery for the next 12 hours. Want help building meals that support fat loss and digestion? Comment MACROTETRIS and I’ll send you my free guide to make hitting your macros WAY easier! >—> #levelupmacros #proteinbowls #quickhealthymeal #easyproteinbowls #gutfriendlymeals
#Levelupmacros Reel by @levelup_erica (verified account) - There are a LOT of "coaches" online who woke up one day, downloaded Canva, and decided they were qualified to hand out fitness and nutrition advice.
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@levelup_erica
There are a LOT of “coaches” online who woke up one day, downloaded Canva, and decided they were qualified to hand out fitness and nutrition advice. So if you’ve ever wondered, “Does this person actually know what they’re talking about?” …you SHOULD ask. Your health deserves more than Instagram buzzwords and cookie-cutter plans. And since I believe in transparency, here are mine: 🏥 Registered Nurse 🎓 MBA 💪 Certified Personal Trainer 🥗 Certified Macro Nutrition Coach 🌱 Certified Functional Nutrition Coach So yeah… question everyone you follow. Including me. That’s how you’ll find the coaches who are truly qualified to help you change your life. And if you’re ready to work with someone who actually knows their stuff, my 1:1 private coaching spots are open. Comment LEVELUP below and let’s make this your strongest chapter yet. Sincerely, Erica Varble, RN, BSN, MBA >—> #levelup #levelupmacros #womenover40 #fitover40 #strongnotskinny #nutritioncoach #fitnesscoach #bikiniready #strengthtrainingforwomen #womensfitness #strongwomenover40 #fitmomsover40 #musclemommy
#Levelupmacros Reel by @levelup_erica (verified account) - If I'm being honest… MOST days I'm not trying to chop, sauté, roast, or "flavor profile" anything. I want FAST. I want EASY. But I still want somethi
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@levelup_erica
If I’m being honest… MOST days I’m not trying to chop, sauté, roast, or “flavor profile” anything. I want FAST. I want EASY. But I still want something that helps me drop fat as a woman in my 40s. Here are 5 Lazy Girl Bowls I make when I want fat loss… without effort: Bowl 1: Rotisserie Chicken Bowl 5–6 oz rotisserie chicken (white meat), microwaveable rice cup, bagged salad mix, drizzle of light ranch or balsamic (remember... water it down so a lil bit goes far) Bowl 2: Deli Turkey Bowl 6 oz sliced deli turkey, pre-cooked microwave sweet potato, steamed-in-bag broccoli, mustard or hot sauce (trust me, it works) Bowl 3: Cottage Cheese Crunch Bowl 1 cup low-fat cottage cheese, cherry tomatoes, cucumbers, ¼ avocado, Everything Bagel seasoning No cooking. No cleanup. Perfect for lunch. Bowl 4: Frozen Shrimp Bowl 6 oz frozen shrimp (thaws in minutes), microwave quinoa packet, steamed (or canned) green beans, splash of soy sauce + lemon Bowl 5: Trader Joe’s Stir Fry Bowl 1 bag Trader Joe’s Cauliflower Stir Fry, 8 Amylu teriyaki chicken meatballs, 2 eggs or ½ cup egg whites, feel free to throw in more veggies like I did in this reel! Cook all together in one pan for 5 minutes. Done. Lazy doesn’t mean low-quality. Lazy means you know how to build meals that help your goals without spending your whole night cooking. Pick a protein. Add a veggie. Add a carb. Season it up. BOOM! 💥 Just tuning in today? Go check out my last 4 reels for even more ideas! Need help hitting your macros even on your laziest days? Comment MACROTETRIS and I’ll send you my free guide to help you figure it out! 🎉 >—> #levelupmacros #proteinbowls #quickhealthymeal #easyproteinbowls
#Levelupmacros Reel by @levelup_erica (verified account) - People, it doesn't need to be fancy, gourmet, or require 47 steps on friggin' Pinterest. These bowls are simple, high-protein, use real ingredients
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@levelup_erica
People, it doesn’t need to be fancy, gourmet, or require 47 steps on friggin’ Pinterest. These bowls are simple, high-protein, use real ingredients, and keep you full for hours That my dear, is exactly what you need when fat loss in your 40s feels impossible Here are 5 bowls I eat on repeat when it’s time to drop fat: Bowl 1: Lean Beef Taco Bowl (my fave! 5 oz 93/7 lean ground beef, ¾ cup rice or cauliflower rice, shredded lettuce, tomatoes, black beans, salsa + lime, nonfat Greek yogurt Bowl 2: Pesto Chicken Bowl 6 oz grilled chicken breast, 1 cup roasted baby potatoes, spinach, cherry tomatoes, 1 tbsp light pesto mixed with a splash of water Bowl 3: Tuna Power Bowl 1 can tuna in water (or 5 oz fresh), 1 cup quinoa, cucumbers, carrots, 1 tbsp light mayo mixed with lemon + dill Bowl 4: BBQ Turkey Bowl 6 oz lean ground turkey, 1 cup butternut squash cubes, steamed green beans, 1–2 tbsp sugar-free or low-sugar BBQ sauce Bowl 5: Greek Shrimp Bowl 6 oz shrimp, ¾ cup farro or brown rice, arugula, roasted zucchini, 2 tbsp tzatziki (water it down to go further!) These might not be your bowls, but the formula never changes: Pick a protein, add a veggie, choose a carb, season it up (PRO TIP: water down your sauces... all the flavor, less calories... a lil bit goes a long way! Simple, filling, macro-friendly. No heavy oils. No complicated sauces. No overthinking. When you build meals like this, fat loss gets way easier. You stay full, you hit your protein, and you don’t feel like you’re “dieting.” Stay tuned as I continue posting my favorite high protein bowl ideas this week. Just tuning in today? Go check out my last 3 reels for even more ideas! If you want help turning meals like these into a consistent fat-loss routine, comment HABITS and I’ll send you my free habit tracker to keep you on track each week! >—> #levelupmacros #proteinbowls #quickhealthymeal #easyproteinbowls
#Levelupmacros Reel by @levelup_erica (verified account) - If you're a TJ's girl like me, these bowls are about to make your life so much easier. Minimal effort, maximum protein, fat-loss friendly, and yes…
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@levelup_erica
If you’re a TJ’s girl like me, these bowls are about to make your life so much easier. Minimal effort, maximum protein, fat-loss friendly, and yes… zero chopping. 💃 Here are 5 Lazy Girl Bowls from Trader Joe’s that I eat on repeat when I want something fast, easy, and macro-friendly: Bowl 1: Chicken Shawarma Bowl 6 oz TJ’s chicken shawarma strips, microwave jasmine rice, baby spinach, cucumber + tomato, spoonful of tzatziki Bowl 2: Cauliflower Gnocchi Protein Bowl ½ bag cauliflower gnocchi, 5 oz grilled chicken strips, TJ’s bruschetta sauce, sprinkle of parmesan Bowl 3: Chili Lime Shrimp Bowl 6 oz chili lime shrimp, cauliflower stir-fry rice, green onions (optional), lime squeeze Bowl 4: Greek Chicken & Potatoes Bowl 6 oz grilled chicken, frozen roasted potatoes, kale or mixed greens, tzatziki + lemon Bowl 5: Meatball & Lentils Bowl 1 cup pre-cooked lentils, 5 oz turkey meatballs, steamed cauliflower or Brussels, balsamic glaze Too many times I hear from you that you don’t have time to chef-up healthy meals. Neither do I people. You don’t have to cook from scratch to eat healthy. These bowls aren’t fancy. They’re real-life nutrition. Fast, simple, full of protein, and perfect for days when you want fat loss without effort. This is how I roll people, I hit shit up a lot, & I still got results. Stay tuned as I continue posting my fave high protein bowl ideas this week. Just tuning in today? Go check out my last 5 reels for even more ideas! If you want help turning meals like these into a consistent fat-loss routine, comment HABITS and I’ll send you my free habit tracker to keep you on track each week! >—> #levelupmacros #proteinbowls #quickhealthymeal #easyproteinbowls #traderjoesobsessed
#Levelupmacros Reel by @levelup_erica (verified account) - It doesn't have to be fancy (or Instagram-pretty) to help you lose fat. Easy Peazy. These bowls are simple, high-protein, use real ingredients, and
30.8K
LE
@levelup_erica
It doesn’t have to be fancy (or Instagram-pretty) to help you lose fat. Easy Peazy. These bowls are simple, high-protein, use real ingredients, and keep you full for HOURS… Even in your 40s when hunger + hormones complicate things. Here are 5 bowls I eat on repeat when it’s time to drop fat: Bowl 1: Tex-Mex Turkey 6 oz lean ground turkey, ¾ cup rice, sautéed peppers & onions, black beans, salsa, lime juice Bowl 2: Shrimp & Veggie Stir Fry 6 oz shrimp, 1 cup+ stir-fry veggies, 1 cup cauliflower rice, low-sodium soy sauce, ginger Bowl 3: Steak & Sweet Potato 5 oz sirloin steak (or chicken) strips, 1 cup roasted sweet potato cubes, roasted broccoli, drizzle of balsamic Bowl 4: Cottage Bowl 1 cup low-fat cottage cheese, cherry tomatoes, cucumbers, ¼ avocado, Everything Bagel seasoning (trust me, as my teenagers would say, it slaps) Bowl 5: Mediterranean Chicken 6 oz grilled chicken, 1 cup couscous or quinoa, spinach, roasted zucchini, olives, 2 tbsp tzatziki These may not be your bowls, but they’re easy templates: Pick a protein, add a carb, load the veggies, season it up. Wham, Bam, Thank You ma’am That’s the formula, no oil baths, no complicated sauces, no 25-step recipes. That’s not how I roll, I keep it simple. When you build bowls like this, hitting your macros is WAY easier. Adjust portions as needed and boom … fat loss made simple. Comment RECIPE and I’ll send you some more protein-packed, simple bowl ideas cause you ain’t got time to chef healthy meals every damn night! 🎉 >—> #levelupmacros #proteinbowls #quickhealthymeal #easyproteinbowls

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