Category Archives: Recipes

Rhubarb Apple PB Oatmeal


This is one of my favorite bedtime snacks. I always have a hearty & satisfying bedtime snack to make sure I sleep well.

Calories              296

Protein                 19

Carbs                     46

Fat                           4

Ingredients & Directions:

*put 1 cup of water on to boil then add ½ cup of old wessex 5 grain cereal

*while oatmeal is cooking, dice up ½ cup fresh rhubarb and sauté with cinnamon, ground clove and truvia until cooked (mushy) – you can use any spices that you like

*when rhubarb is cooked (mushy) add ½ cup unsweetened applesauce and mix together

*in a bowl add cooked oatmeal, cooked rhubarb applesauce combination and ½ scoop (16grams) of peanut butter protein powder and ENJOY!

Protein Peanut Butter Cookies


pb cookies

AGAIN – I don’t share and enjoy these all to myself in one serving!!!

Calories             372

Protein                 36

Carbs                    37

Fat                           8

Ingredients & Directions:

*1 scoop peanut butter protein powder

*1/2 cup pumpkin puree

*3 TBSP egg whites

*2 TBSP powdered peanut butter

*1/4 package (25 grams) of sugar free/fat free vanilla instant pudding

*1/2 TSP baking powder

*1 TBSP Nestle’s mini chocolate chips

Mix well together and divide into 6 cookies.

Bake at 350 for about 12 minutes.

Let cool before removing from pan (I use baking stone).


Cauliflower Ranch Puree


So easy and so good – I’ll never feel the need to eat mashed potatoes again!!

Serving size = 1 cup

Calories             53

Protein                 3

Carbs                    8

Fat                         1

Ingredients & Directions:

*Chop up cauliflower (I chop entire head – stores fine in fridge) and place in pot with water

*Bring to boil and cook until cauliflower is soft

*Strain water and put back into pot. I add garlic, parsley, oregano and 2-3 tbsp of Walden Farm Ranch dressing

Using my Cuisinart Smart Stick I puree the cauliflower, spices and dressing. You do NOT have to add milk and butter like you would with mashed potatoes.





My friend, Mary Reece, gets full credit for this find – THANK YOU MARY!!!

Mary bought silicone muffin cups for me to use for my egg & veggie muffins (recipe is on website) as they always stick and can be a pain to get out of the pan in one piece. I tried them out and they work GREAT!!! I highly recommend them – easy to use and clean and best part is NO sticking!!!


1) Slight update to the Egg & Veggie Muffin Recipe – check it out.

2) Slight update to Cauliflower Pizza Crust Recipe – See Step 3 . I now BROIL the crust for several minutes as it makes for a firmer crust!



Per Muffin

Calories             130

Protein                 18

Carbs                     10

Fat                           2

Ingredients & Directions:

Using my Cuisinart Smart Stick I blend the following together:

*2 scoops P4P Chocolate Protein Powder

*2 cups liquid egg whites

*3 tbsp coconut flour

*1 tbsp chia seeds

*1/4 tsp baking powder

*Cinnamon, vanilla & ground clove to taste

Mix well together then add:

*1 cup blueberries (chop up & blend into mixture with smart stick)

*stir in ½ cup of unsweetened applesauce

Divide into 6 muffins – either spray a muffin pan or use the NON-STICK silicone muffin cups. I recommend the muffin cups!!!!

Bake at 385 for 40 minutes or until done.

You can order the p4p protein powder on-line and save 15% using my athlete code tara15.  This is the best tasting powder!!!




Egg White Salad-NO fat LOW Carb


Calories               84

Protein                 20

Carbs                      2

Fat                           0

Ingredients & Directions:

*Hard boil 5 eggs – cool under cold water – peel and put egg whites into bowl to chop up (if your macros allow using the yolk adds more flavor – make the macros work for you)

I usually boil up at least a dozen eggs at a time the day or so before – might as well make the work worthwhile and do a bunch at once

*add 2 teaspoons of mustard – I prefer Westbrae Nature Dijon Mustard (when my macros allow I use a maple horseradish mustard for a different flavor)

*add 1 teaspoon of hot crushed peppers from jar

*add 3 finely chopped sweet gherkins no sugar added vlasic pickles

Mix all together – this tastes GREAT alone or on rice cakes, crackers, etc.  Just be sure to add the macros.

I like my Suzie’s spelt puffed cakes – two equal 45 calories, 10g carbs, 2g protein and 0g fat.

Another suggestion is Sea Salt Popped Wheat Thin crackers – 27 crackers equal 130 calories, 23g carbs, 2g protein and only 33 fat.

This is a perfect meal after a hard workout.


High Protein Chips N Salsa


I just ate this for lunch and it was so GOOD that I thought I should share it STAT!

Calories             543

Protein                 34

Carbs                    50

Fat                         23

Ingredients & Directions:

*Bake P28 flatbread in oven at 385 until crispy. I bake on a stone for about 10 minutes.

While flat is crisping up sauté the following together:

*1 cup diced red pepper

*1 cup diced mushroom

*100 grams diced avocado

*when almost cooked to your liking add ½ cup all natural salsa

Place sautéed mixture into a bowl

Remove crispy P28 flat from oven and break or cut into pieces

Dip and ENJOY !

Cran-Apple Turkey Burger over Cabbage


This was my favorite meal last week!!

Calories              359

Protein                 54

Carbs                     29

Fat                          3

Ingredients & Directions:

Mix the following together in a bowl to make one large burger or two smaller ones:

*8 oz extra lean ground turkey breast

*1/2 cup of Tara’s cranberry sauce

*1/4 cup unsweetened applesauce

Put in Panini press or on grill

While turkey burger is cooking sauté the following:

*2 cups shredded or chopped green cabbage

*1/2 cup Tara’s cranberry sauce

Cook cabbage until soft – top with cooked turkey burger then

DRIZZLE with Walden Farms Pancake Syrup


No Bake Energy Bites by Julie


On occasion I crave a sweet treat and my friend, Julie Christian, is the one that helps me out.  I cannot bake but Julie is an excellent and creative baker and is able to make macro friendly treats for me!  She has become smarter and only gives me portions that I am allowed:)  These energy packed bites are one of Julie’s tasty creations!

Per Bite:

Calories             110

Protein                  3

Carbs                    12

Fat                          6

Ingredients & Directions:

Mix the following together in a bowl

*80g Old Wessex 5 grain Oats

*60g Chocolate chips

*90g Peanut butter

*50g Ground Flax Seeds

*75g Raw Honey

*1 tsp Vanilla

Makes 15 Balls

You can make this a higher protein snack by using P28 peanut butter but be sure to adjust the macros.



Turkey & Cranberry Panini – LOW CARB


Calories             280

Protein                 40

Carbs                    21

Fat                          4

Ingredients & Directions:

*1 Joseph’s Lavash Wrap (100 calories, 10gprotein, 14gcarb & 4gfat)

*5 oz all natural turkey breast

*drizzle 1 TBSP of WALDEN Farms Pancake syrup over turkey breast

*top with 1/2 cup my cranberry sauce (see post from 4/23/14)

Wrap up and place in hot Panini press – crunchy sweet YUM!!


Cranberry Sauce


I go through phases of eating things non-stop. My current obsession is cranberry sauce! Before I post the easy meals/recipes that involve cranberry sauce I thought I should first post how to make the sauce. I make a bunch at once and just store it in the fridge so it is easy to grab and create.

Serving per ½ cup

Calories              28

Protein                  0

Carbs                     7

Fat                          0

Ingredients & Directions:

Mix the following together in a medium pot

*20 oz. fresh cranberries

*3 TBSP truvia

*1/4 cup fresh lemon juice

Cook together on medium heat until you hear the cranberries popping and they start to look mushy. I cook for about 10 minutes. Then place into large bowl and let cool a bit before storing in fridge, EASY!

Stay tuned for cranberry recipes. For now it’s great on toast or on top of chicken.