Melissa- Weight Loss & Macro Nutrition Coach for Women

MISTAKE⬇️

I used to snack from dinner until bed & it would derail my “good” eating day. I thought I lacked willpower or had a cravings problem...turns out I was making a big mistake w/my breakfast & lunch.

So many of clients make this mistake too!!
Here’s what I see on new clients logs:
• Breakfast-coffee
•Mid morning- Kind Bar
• Lunch-single turkey sandwich
•Snack-random handful of almonds at some point
Dinner & AFTER....starving & eating whatever’s in sight.

👉MISTAKE: Under-eating earlier in the day will CAUSE you to overeat later in the day!!

It might feel like eating less is the “solution” to weight loss or skipping meals will help you be more successful, but it always backfires.

👉Solution: Eat 3 well balanced meals & 1-2 filling snacks.

Full Meal Plan Ex👇
-Breakfast: 1 egg w/180 egg whites & sprinkle of cheese w/40g of oatmeal
-AM Snack: 150 g Greek yogurt w/ berries
-Lunch: 4oz of ground turkey w/ taco seasoning, 100g of cooked rice, handful of lettuce, 28 grams of reduced fat cheese & 28g salsa
-PM Snack: Beef jerky, & bag of mini smart pop popcorn
-Dinner: 4oz Shrimp, 100g stir fry veggies, 100g cauliflower rice mixed w/75 g jasmine rice, soy sauce & drizzle of yum yum sauce

Believe it or not this is only about 1400-1500 cals & a deficit for many! It’s also way less total calories than the night time over eating adds up to when you skip full meals all day!

It’s not about eating as little as possible, it’s about eating the RIGHT amount to support your body so you CAN lose weight bc you CAN stay in a deficit & be satisfied!!

If this sounds like YOU, start eating more during the day & see if the late snacking/ cravings stop?!

Need help reaching your weight loss goal bc it feels so hard & confusing?!

‼️Come join my Fat Loss for Life Community. Coaching will give you everything you need to finally get RESULTS! A CUSTOM plan & my support every step of the way!

👉Comment READY to learn more & snag your spot!

👉or Comment “LOSE” for my Weight-Loss for Women 40+ Must Have Guide! (This is an affordable paid guide).

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Meals⬇️

When working on weight loss it’s important to have the A, B, Cs!
A: be in a calorie deficit
B: get in protein & fiber
C: get in enough complex carbs & healthy fat

Sometimes my clients feel like this is hard to do especially without protein powders or bars. I help them create meals like these 👇

✅Here’s a FULL DAY of eating that checks all the boxes:

Breakfast (300 cals)
3/4 cup liquid egg whites + 1 whole egg (25g protein)
1/4 avocado (1g protein)
1 slice Dave’s Killer thin sliced bread (4g protein)
Total: 30g protein

Snack 1 (170 cals)
3/4 cup nonfat Greek yogurt (17g protein)
1/2 tbsp honey (0g protein)
4oz chopped strawberries (1g protein)
Total: 18g protein

Lunch (350 cals)
4 oz grilled chicken breast (34g protein)
1 cup mixed greens (1g protein)
2 tbsp light dressing (0g protein)
1/4 cup jasmine rice + 1/2 cup riced cauliflower mixed (2.5g protein)
2 tbsp liquid aminos (3g protein)
Total: 40.5g protein

Snack 2 (210 cals)
2 tbsps PB2 (6g protein)
1 small apple (0.5g protein)
1 low-fat string cheese (7g protein)
Total: 13.5g protein

Dinner (350 cals)
5 oz lean steak (30g protein)
1 cup steamed broccoli (2.5g protein)
1 small sweet potato (1.5g protein)
1 tsp olive oil (0g protein)
1-2 tsp cinnamon/sweetener for potato (0g protein)
Total: 34g protein

Dessert (100 cals)
1 Yasso Ice Bar
Total: 6g protein

Daily Total Protein: 142g
Daily Total Calories: 1480

I hope this helps you see you can stay in a calorie deficit w/o hours in the kitchen, being hungry or skipping dessert!!

If you want someone to teach you HOW to enjoy your foods WHILE losing weight & tell you EXACTLY what to do each day for RESULTS that last…
👉Comment “READY” & join one of my programs!

👉Comment “RECIPES” for my recipe guide filled with simple high protein recipes + meal plans to jump start your weight loss!

Follow Melissa- Weight Loss & Macro Nutrition Coach for Women for more!!

Meals⬇️

To lose body fat you need:
👉to be in a calorie deficit consistently
👉to eat high protein consistently

So I’m always posting LOW calorie, HIGH protein meals & snack ideas to help you!!

Here’s 5 protein packed super simple lunches that are also low in calories!

Save & share✅

Caesar Chicken Wrap:
Protein: 40g
4 oz grilled or rotisserie chicken breast
1 protein wrap (I like Joesph’s Lavash bread)
2 tbsp light caesar dressing (I love Bolthouse brand!)
¼ cup shredded lettuce

Buffalo Ranch Chicken Wrap:
Protein: 40g
4 oz grilled or rotisserie chicken breast
1 high-protein tortilla (Mission Carb
Balance)
1 tbsp light ranch dressing (Bolthouse brand again!)
1 tbsp buffalo wing sauce
¼ cup shredded lettuce

Mexican Bowl:
Protein: 40g
4 oz grilled or rotisserie chicken breast
1/2 cup cooked jasmine rice
1/4 cup black beans
2 tbsp salsa
¼ of an avocado- sliced
1 tbsp Greek yogurt ranch dressing (Bolthouse!)
1/2 cup chopped lettuce

Greek Bowl:
Protein: 40g
4 oz grilled or rotisserie chicken breast
1/2 cup quinoa
1/2 cup cherry tomatoes, halved
1/4 cup cucumber-diced up
2 tbsp reduced fat feta cheese-crumbled
1 tbsp hummus
1 tbsp light Tzatziki (l like simply Marzetti brand!)

Asian Bowl:
Protein: 40g chicken/30g shrimp
4oz chicken or 5oz shrimp
1/4 cup Jasmine rice +1/2 cup cauliflower rice mixed
1/2 cup edamame or stir fry veggies
2 tbsp low sodium soy sauce

No overthinking. No crazy meal prep needed. Just simple, balanced meals that get you results.

This is what I offer my clients. I teach them how to simplify fat loss, enjoy their food & get RESULTS that LAST.

👉Comment “READY” to join my 1:1 program open NOW! You can literally start TOMORROW. No more waiting, make a decision to get results & I’ll give you a CUSTOM plan to get you down 10+ lbs by Summer!

👉 Comment “macros” if you want continue to try it alone & get my free guide to learn exactly what you need for fat loss!

Follow Melissa- Weight Loss & Macro Nutrition Coach for Women for more!!

List ⬇️

If you’re trying to lose fat, prioritizing protein at every meal can make a HUGE difference.

Higher protein meals help keep you full, support lean muscle, and make it easier to stay consistent without constantly feeling hungry.

✅ SAVE and SHARE this!

I personally focus mostly on lean protein sources because they give you more volume, more protein, and fewer calories for the serving size — which makes fat loss a lot easier.

Comment “RECIPES” and I’ll send you my recipe guide with 75+ simple high-protein meals 👇🏽

Here are 20 high-protein foods I eat on repeat:
1. Egg whites — 11g for 100g
2. Chicken breast — 27–31g for 100g
3. Ground turkey — 25–27g for 100g
4. Shrimp — 20–24g for 100g
5. Nonfat Greek yogurt — 9–11g for 100g
6. Cottage cheese — 10–12g for 100g
7. Tuna — 25–29g for 100g
8. Salmon — 22–25g for 100g
9. Lean ground beef — 24–26g for 100g
10. Turkey deli meat — 15–20g for 100g
11. Edamame — 11–13g for 100g
12. Firm tofu — 12–16g for 100g
13. Protein powder — 20–25g for 1 scoop
14. Whole eggs — 12–13g for 100g
15. String cheese — 20–25g for 100g
16. Beef jerky — 30–35g for 100g
17. Pork tenderloin — 24–27g for 100g
18. Canned chicken — 20–25g for 100g
19. Skyr — 10–12g for 100g
20. Tilapia — 24–26g for 100g

These are staples in both my kitchen and my clients kitchens because they’re easy to track, easy to grab and go, and make hitting your protein goals way simpler.

Want help making fat loss feel sustainable instead of overwhelming? Comment “MACROS” and I’ll send you my free macro guide.

And if you want personalized macros, accountability, workouts, and coaching support, DM me “START” 💪

Over the next 90 days, we’re not starving yourself. We’re not cutting out entire food groups. and we’re not “starting over Monday.”

Just simple, high protein meals that keep you full, help you build lean muscle, and make fat loss actually sustainable.

Here’s an example of what that can look like👇🏽
✨ BREAKFAST
🥣 Greek Yogurt Protein Bowl
* ¾ cup nonfat Greek yogurt
* ½ scoop vanilla protein powder
* ½ cup berries
* 1 tbsp peanut or almond butter
* Optional: sprinkle of granola or chia seeds
✔️ 380 calories, 35g protein

🍳 Egg & Turkey Scramble
* 1 whole egg + 3 egg whites
* 2 oz lean ground turkey
* Spinach + peppers
* 1 slice sourdough or Ezekiel toast
✔️ 400 calories, 34g protein

✨ LUNCH
🥗 Chicken Rice Bowl
* 4-5 oz grilled chicken breast
* ½ cup cooked rice
* Cucumber, tomatoes, shredded lettuce
* Light dressing or tzatziki
✔️ 450 calories, 38g protein

🌯 Turkey Wrap + Veggies
* 1 low-carb wrap
* 4 oz sliced turkey breast
* Lettuce, tomato, pickles
* Light cheese + mustard
✔️ 420 calories, 35g protein

✨ DINNER
🥩 Steak + Potatoes
* 5 oz lean steak
* 200g roasted potatoes
* Asparagus or green beans
✔️ 500 calories, 40g protein

🍔 Burger Bowl
* 5 oz lean ground beef or turkey
* Roasted potatoes or rice
* Lettuce, tomato, pickles
* Burger sauce made with Greek yogurt
✔️ 480 calories, 38g protein

✨ SNACKS
🍓 Greek yogurt mini bar
🍌 Protein shake + rice cakes
🥚 Hard boiled eggs + fruit
🧀 Cottage cheese + berries

The women who see the best results are the ones who stop overcomplicating nutrition and start focusing on consistency.
High protein. Balanced meals. Real food. Repeat.

Comment “RECIPES” and I’ll send you my Eat 2 Lose Method that takes the guesswork out of fat loss with simple high-protein meals, done-for-you macros, and recipes that actually fit real life 👏🏽

Recipes ⬇️

For YEARS I thought eating after 6 PM would make me gain weight…so I would go to bed starving.

I learned your body doesn’t know if it’s 6PM or 6AM. Fat loss comes from being in a calorie deficit over time.

Having a high-protein bedtime dessert actually helped me:
-prevent late-night cravings
-support muscle recovery + protein goals
-made fat loss feel easier

The key is choosing foods satisfying & packed w/slower-digesting proteins like Greek yogurt, cottage cheese & casein protein powder.

Here’s 4 bedtime desserts I come back to again & again!

Save & Share✅

CHOCOLATE PB MOUSSE
Ingredients:
¾ cup nonfat vanilla Greek yogurt
½ scoop chocolate PE Science brand or casein protein powder
1 tbsp PB2
a few mini chocolate chips
Splash almond milk
Pinch sea salt
Directions:
Mix until smooth & thick like mousse. Fridge 15-20 mins
Macros:250 cals |32g protein

STRAWBERRY CHEESECAKE BOWL
Ingredients:
1 cup low-fat cottage cheese
¼ scoop vanilla protein powder
½ cup strawberries
graham cracker crumbs
Dash vanilla extract
Directions:
Blend cottage cheese, protein powder & vanilla until smooth. Top w/ strawberries +graham crumbs.
Macros:290 cals |36g protein

COOKIE DOUGH PUDDING
Ingredients:
¾ cup nonfat vanilla Greek yogurt
½ scoop vanilla PE Science protein powder
1 tbsp PB2
10 Lilly’s chocolate chips
Sprinkle brown sugar substitute
Splash almond milk to right consistency
Directions:
Mix together until thick & creamy. Chill before eating for best texture.
Macros: 275 cals |32 protein

FROZEN SNICKERS YOGURT BARK
Ingredients:
¾ cup nonfat Greek yogurt
½ scoop chocolate protein powder
1 tbsp PB2
1 tsp finely chopped peanuts
a few mini chocolate chips
Directions:
Mix yogurt + protein + PB2 together well. Spread onto parchment paper, top w/ peanuts/chocolate chips evenly & freeze 1–2 hours. Break into pieces.
Macros:295 cals |36g protein

You need a way of eating that teaches you how to enjoy food, hit your goals, lose fat & actually maintain it long term!

That’s exactly what I help women 40+ do inside my Fat Loss for Life program.

👉 Comment “READY”-let’s talk about how I can help you!

👉Comment “RECIPES” for more of my simple fat loss recipes for breakfast, lunch, dinner, snacks and desserts!

Follow Melissa- Weight Loss & Macro Nutrition Coach for Women 🩷

Save for your next grocery haul⬇️

We are ALL busy so keeping weight loss simple is key to success!

Here’s my basic weekly grocery staples then how I use these categories to put together BALANCED macro meals! 👇

PROTEIN:
Chicken breast or Rotisserie chicken
96 Lean ground beef
Frozen shrimp
Eggs
Egg whites
Egg life wraps
Deli turkey-nitrate free
Flavored tuna packets
Greek yogurt
Cottage cheese
Protein powder (I buy online)

CARBOHYDRATES:
Potatoes (red or sweet)
Rice (microwave packets for ease)
Bread (whole grain)
Baked Chips
Crackers
Low carb wraps
Fruit (fresh & frozen)
Ice cream (Yasso bars/Halo Top)

FATS:
Avocado
Sauces (Mayo, yum yum etc)
Oils (Olive, sesame, avocado)
Butter
Cheese
100 calorie nut packs
Nut butters
Dressings

VEGGIES:
Fresh:
Lettuce (mixed greens, romaine)
Carrots
Onion
Peppers
Cucumber
Tomatoes
Zucchini
Frozen:
Green beans
Broccoli
Cauliflower

Now you build meals w/ items from each category to have balanced, easy meals w/ little to no thinking or prep!

✅Pick a protein, carb, fat & veggie!

Examples:

Breakfast: Eggs scrambled w/veggies & avocado toast

Breakfast: Smoothie made w/ protein powder, milk, frozen fruit, frozen spinach, peanut butter

Lunch: Turkey on an egg life wrap w/lettuce, tomato & mayo. Sides of baked chips & carrots dipped in ranch dressing

Lunch: Bento box: Tuna on crackers, w/ cheese & nuts as well as sliced peppers

Dinner: Shrimp stir fry sautéd w/sesame oil veggies, rice & light yum yum sauce

Dinner: Lean beef tacos w/low carb wraps, tomato, onion, avocado, ranch & lettuce

Snack: Greek yogurt w/berries & nuts

Snack: cucumber rounds w/ turkey & cheese on top

See?! It’s easy once you think in categories & can pick based on your mood that day!

If you found this helpful SHARE w/ a friend! 🫶🏼

👉Comment “READY” if you want to:
Drop stubborn belly fat, optimize your metabolism, ditch dieting & find a balanced approach to nutrition AND get the accountability you need to see the results you want!
✨I’ll send the link to join the waitlist for my group program opening this week!!

Here👇

Fat loss & inflammation are 2 separate things. To see real changes, you have to reduce inflammation WHILE working on fat loss.

So what’s often causing puffiness, bloating, & stubborn belly fat?

1️⃣Daily inflammatory foods�Sugar, alcohol, fried foods & processed snacks trigger body-wide inflammation. It shows up as facial puffiness & bloated midsection.�✅Cut back & notice how quickly your body feels lighter & your face slims.

2️⃣Eating “healthy” diet foods �Even if you’re in a calorie deficit, poor food quality keeps inflammation high. Many people grab “diet” foods—bars, shakes, low-calorie snacks, thinking they’re healthy, but these are often processed & inflammatory.�✅Focus on whole, nutrient-dense foods—they reduce inflammation & help your body look leaner.

3️⃣Constant stress�Chronic stress raises cortisol, which traps water & encourages belly fat storage.�✅Walk, sleep well & reduce caffeine.

4️⃣Lack of quality sleep�Poor sleep spikes stress & hunger hormones, leaving you inflamed, puffy, & craving carbs. �✅ Prioritize 7+ hrs nightly—your body reduces inflammation while you rest.

5️⃣Low protein�Skipping protein slows metabolism & keeps you hungry & makes fat gain easier.�✅ Aim for 30–40g per meal. Most women need 100–130g daily!
�‼️Comment “MACROS” for my free guide on exactly what to eat for fat loss!

6️⃣Sodium overload�Too much salt + low potassium = water retention & bloating.�✅Add potassium-rich foods like bananas, avocados, potatoes, & leafy greens.

7️⃣ Know What’s-What—>Bloating vs. Fat �If your stomach is flat in the morning but swollen by evening, that’s bloating, not fat. Fat doesn’t fluctuate that quickly.�I know this well, sometimes I’d even have visible abs in the morning & by dinner puffed up! �✅Eat slowly, chew thoroughly & notice trigger your foods (ex. dairy, gluten, fizzy drinks or artificial sugars)

Fat loss alone isn’t enough. You have to tackle inflammation too to see real changes in your body.
‼️Want help w/ custom nutrition, daily support, & high-touch coaching to finally reduce inflammation & lose FAT?

👉Comment “START” to join my coaching program!

Follow Melissa- Weight Loss & Macro Nutrition Coach for Women to get my DMS🩷

Here ⬇️

If you’re a woman 40+ working on fat loss, here’s the truth: you NEED to be in a calorie deficit to lose fat — but a few SIMPLE swaps can cut 100s of calories w/o ever feeling deprived!

1️⃣ Lighten up your drinks:
Fancy coffees, sugary juices, soda, or even your daily glass of wine? Swapping just a few out can save 150–300 calories a day — & you’ll barely notice it.

2️⃣ Stop the “BLTs” — bites, licks & tastes:
Those little nibbles while putting together your meal, tasting recipes, or grabbing small handfuls from the pantry? They add up fast. Stopping BLTS can save 200+ calories daily.

3️⃣ Start each meal with protein + veggies:
Fill your plate with protein & veggies first. Veggies take up space in your stomach & protein keeps you full — naturally cutting calorie intake. Can save 100–200 calories PER meal. That adds up!

👉Comment “RECIPE” for my guide with 75+ simple weight loss recipes!

4️⃣ Make smart food swaps:
There’s so many good swaps! Greek yogurt ranch instead of regular, light mayo instead of full-fat, light sauces instead of creamy ones — small swaps that save 50–150 calories PER meal.

5️⃣ Cook at home most often:
Restaurant food is full of extra hidden calories. Eating mostly home-cooked meals weekly gives you control over portions & ingredients — saving 200–400+ calories a day to lose fat.

6️⃣ Measures all oils out or use cooking spray
One tiny tablespoon of oil = 120 calories. Most use way more than that just sautéing veggies. Use an oil spray bottle instead bc these small tweaks save 100s of calories!

The best part? A few of these swaps consistently will save you 100s of calories a day — putting you on track to lose nearly a 1lb per week!

These are the kind of strategies you get with me as your coach! You get all my tips & SIMPLE ways to make fat loss easier — no guessing, no stress & no gatekeeping. Just proven RESULTS that stick!

My next Group Coaching Program is OPEN — & spots are limited to 8!
👉Live coaching, a custom plan & daily support to guide you every step.

➡️ COMMENT “READY” to grab your spot & follow Melissa- Weight Loss & Macro Nutrition Coach for Women so you can get my message.

Here⬇️

Everyone wants the “secret” to weight loss…
But the truth?
It’s these unsexy, boring things done on repeat that actually get results.

Here’s what worked for me:
1. I went to bed earlier instead of doom scrolling or binge watching TV…bc everything is harder when you’re exhausted—cravings, hunger, energy… all of it.

2. I drank more water than I thought I needed. Half the time it wasn’t hunger—it was dehydration and low energy.

3. I ate the same 3–5 go-to meals on repeat. Simple meals = less overwhelm, fewer decisions, and way more consistency.

4. I made protein the priority at every meal. This helped with fullness, muscle, and cutting down the constant snacking.

5. I learned my macros and built balanced meals around them. I didn’t cut out foods—I just stopped eating them mindlessly.

6. I tracked my food—even on the “off” days. Not to be perfect—just to stay aware and honest.

7. I hit a daily step minimum—no matter what. Walks, errands, after meals—it all adds up more than you think.

8. I followed a simple, consistent workout routine. Strength training 3–4x/week. No program hopping. No chasing Instagram trends.

9. I stayed consistent when progress slowed. No slashing calories. No starting over. This is where most people quit—I didn’t.

10. I made “consistent” my identity and let go of perfection. I stopped starting over when “life” happened and just kept going.

None of this is flashy.
None of this is trendy.
But this is exactly what works—especially after 40.

If you’re tired of starting over and want a proven simple, sustainable plan that actually fits your life…and gets you to your weight loss goal,

👉Comment “READY” and let’s chat.
This is a paid program because I’m a certified weight loss coach that WILL get you results🫶

Follow Melissa- Weight Loss & Macro Nutrition Coach for Women for more!