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Terry Tateossian

80 Macro Friendly Protein Recipes to Eat On Repeat - Over 1200 guests raved about these recipes!

Published about 1 month ago • 4 min read

Finally! It's here! The Macro Miracle Recipe Cookbook! It’s the top question we get at our health & wellness retreats and now it’s available for download.

Our favorite 80 macro-friendly recipes that are beloved by our retreat guests to help you get in shape, lose body fat & feel great!

This isn’t just a recipe book. It’s the exact framework we use inside THOR coaching & retreats to help women over 40 lose body fat, build lean muscle, and finally feel in control of their nutrition - without extreme dieting.

This 232-page instant PDF download gives you structure, clarity and variety so you never feel stuck or bored:

  • 37 satisfying lunches and dinners that make hitting your protein target simple
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  • 12 protein desserts so you can enjoy something sweet without sabotaging progress
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  • 8 versatile sauces to instantly transform meals and eliminate “food fatigue”
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  • Our homemade electrolyte water formula to support hydration, performance, and recovery — without overpriced powders

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And because real life happens…

BONUS #1: A practical “Fast Food Survival Guide” showing you exactly how to make smarter macro-conscious choices at places like Starbucks, Dunkin, Panera, Taco Bell, Domino’s, gas stations, and even airports, so you stay consistent anywhere.
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BONUS #2: How to travel and eat during the holidays while tracking macros for weight loss.

BONUS #3: Our custom macro calculator tool. Our free macro calculator can help guide you in figuring out your personalized macros. This is the entire framework for figuring out your macros and creating a lifestyle that works for you. Includes full day macros, per-meal macro breakdown, ideas on what foods to include in YOUR personalized macros, hydration goals and so much more! This is the tool I wish I had when I first started over 10 years ago.

This is the same strategy that helped me lose 80+ pounds in midlife and the same structure my clients use to see real, sustainable results.

As a Harvard Medical School–certified lifestyle medicine & nutrition coach who works specifically with midlife women navigating hormonal shifts, metabolic changes, and emotional eating patterns, every meal is created to provide you with protein adequacy, blood sugar stability, and muscle preservation in mind: three factors strongly associated with sustainable fat loss and metabolic health in midlife.

Instead of cutting calories aggressively, this approach prioritizes nourishment, structure, and consistency so your body feels supported rather than stressed.

No guesswork.

No spirals.
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Just clear numbers, real food, and a system that works with your hormones not against them.

See what our guests are saying:

“

Everything was fabulous. Would absolutely return and highly recommend. The yoga is above par and provides plenty of room for beginners and more experienced yogis to grow their practice. The location and accommodations are unmatched…I cannot say enough about how peaceful, calming, and restorative it was to be surrounded in nature in such a beautiful place. The hiking was excellent with plenty of photo ops. Gym is well set up for those wanting to get in a workout. Loved the flexibility of the team and the schedule so that you can “customize” your experience and spend as much time in group or alone depending on your personal retreat goals and focus. Food is outstanding!! Everything is fresh, healthy, balanced, and of course, delicious!!! Rooms and facilities were all top notch (super comfy bed!!). I don’t know how else to gush about this, but it is a truly a must do!"

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“

What a wonderful experience! This retreat was just what I needed to reset after an emotional and stressful year. The sunrise yoga overlooking the valley and mountains beyond was so uplifting. All aspects from the yoga to the hiking to the companionship helped fill my soul. Meeting and sharing with other amazing ladies during activities and over wonderful meals was everything I had hoped for. Thank you Terry and Kara!!

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Going to the THOR retreat is the most magical experience! The house is nestled in the smoky mountains of Tennessee with gorgeous views from all around. I was picked up at the airport, we went on a few fun excursions including hiking, and waterfalls. I decided to do the optional flying dress photoshoot. Food is delicious and plentiful! Yoga classes, personal training, facials and massages are optional but I highly recommend them! The rooms are nice and there is lots of privacy. It was a great experience overall. I went by myself and loved meeting women from all over!

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“

What a wonderful weekend! The space, the setting with those gorgeous mountain views and , the yoga, all of it was so peaceful! But the amazing women I met, and the time we shared together was most meaningful. I left relaxed and recharged.
Thank you Terry for a wonderful experience!

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The House of Rose retreat was exactly what my heart and soul needed. Between the grounding hikes, transformative yoga sessions, the food, and the incredible energy of the women who attended, I left feeling completely renewed. The space they create is magical, equal parts empowering, peaceful, and deeply connected. Already dreaming of the next one!

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THOR was a remarkable retreat! Terry and Kara are amazing and make you feel welcomed from the moment you walk into the house! The other ladies I met were incredible. We laughed, cried, sweat, and laughed some more! True bonding! Gorgeous views! Wonderful meals and so many opportunities to move your body and feed your soul!

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What an unreal, unimaginable experience at THOR! I went on this retreat to search my soul and find myself after a long season of stress. To say I got exactly what I’d hoped for and then some is an understatement.

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Quiet luxury, real support & space to breathe. Restore your mind, body & soul back to health. Intentionally & thoughtfully curated with you in mind.

Copyright (C) 2026 The House Of Rose. All rights reserved.

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99 Grayrock Road, Clinton, NJ 08809

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Terry Tateossian

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Read more from Terry Tateossian

80 More Recipes in Our Cookbook - $27.00 Our loaded Big Mac protein bowl has all the cheeseburger flavors and a homemade Big Mac sauce, seasoned ground beef, sharp cheddar, pickles and it’s only at 450 calories and 30g protein per serving. Includes a macro-friendly Big Mac sauce recipe, meal prep guide, and substitution chart for women over 40. This is the version we make at our retreats when we want comfort food. Each serving lands at approximately 450 calories with 30 grams of protein, 10...

2 days ago • 3 min read

See what our guests are saying: “ Everything was fabulous. Would absolutely return and highly recommend. The yoga is above par and provides plenty of room for beginners and more experienced yogis to grow their practice. The location and accommodations are unmatched…I cannot say enough about how peaceful, calming, and restorative it was to be surrounded in nature in such a beautiful place. The hiking was excellent with plenty of photo ops. Gym is well set up for those wanting to get in a...

9 days ago • 2 min read

80 More Recipes in Our Cookbook - $27.00 Brand new recipe we are ADDICTED to! These have been on repeat for the last 2 weeks and we eat them twice per day. They are so good for pre and post workout meals and when you need a bit more starchy carbs. Fluffy High-Protein Banana Pancakes Here’s what I do. I prep the batter, pop a lid on the container and store them in the fridge. The total batter makes 4-5 servings.Best for pre and post-workout meals. Serving Size: 200g Macros: 360 calories, 28g...

16 days ago • 4 min read