Your Personalized Macro Blueprint — The House of Rose

Harvard Medical School Trained Lifestlye Medicine Coaching · Free Macro-Based Nutrition Blueprint

Personalized Lifestyle Medicine Nutritional Coaching

Your Health Journey Starts Here
Get Your Custom Blueprint

If you’re here, you already feel it. The frustration. The exhaustion. The fatigue. The confusion. You've outgrown the generic plans & past advice. You're not 22 anymore & you're done with programs that pretend you are. What you need isn't another one-size-fits-all template. You need personalized attention on your nutrition. Your lifestyle. Other women are getting that & seeing real results. You deserve the same.

Terry Tateossian

Harvard Medical School Trained Lifestyle Medicine Coach · Nutritionist · Strength Coach · Women's Retreat Leader

Over 600 women have chosen Terry as their coach. Over the past 6 years, her fully integrative evidence-based approach to coaching women over 40 has helped each one rebuild strength, lose body fat, and finally stay consistent. Terry incorporates stength, nutrition, lifestyle, mobility, nervous system & stress management, habits, environment and identity to deliver transformational health results to her clients.

Beginner Friendly · Science-Backed · Personalized to Your Body · Designed for Individuals in Midlife 40+

Step 1 of 2

Unlock your free blueprint

Enter your name and email to access the calculator and receive nutrition resources.

🔒 Free access — no credit card needed

Get your macro blueprint

This is not a generic plan. It is personalized to your body, measurements, and goals — built on the same framework Terry uses with her 1:1 coaching clients. You will receive detailed daily meals, macros per meal, a sample day of eating, food & meal suggestions, food selection guidance, hydration guidance, alcohol guidance, daily supplement suggestions, and more.

First name

Email address

Safe and secure — unsubscribe anytime.

Step 2 of 2

Tell us about you

All fields improve accuracy. Use lbs for weight and inches for measurements.

Basic info

Age

Gender at birth

Activity level

Current weight (lbs)

Goal weight (lbs) Max 10% below current weight

Height (e.g. 5'6")

Current daily calories (optional)

⚠️ For your safety, goal weight has been adjusted to no more than 10% below your current weight.

Your goal

🔥 Lose

⚖️ Maintain

💪 Build

Body measurements (inches)

Used to estimate body composition and visceral fat risk through your waist-to-hip ratio — a clinically validated metabolic health marker.

Bust/Chest - widest part

Waist - at belly button

Hips - including glutes

Right thigh - widest part

Your results

Your personalized macro blueprint

Daily macro targets

—

Total calories

—

Protein

1g per goal lb

—

Total Carbs

60% of remaining

—

Fat

40% of remaining

Meal breakdown

Your 5-meal daily plan. Please note, these estimates are an approximate starting point and should be adjusted regularly based on progress, hunger levels and activity levels.

Hydration

Daily fluid goals

💧 Drink 3–4 liters of fluids daily

Proper hydration supports fat metabolism, muscle recovery, appetite regulation, and cognitive clarity. Tea, coffee, milk, herbal teas, and broths all count toward this total — not just plain water.

A practical approach: 500ml on waking, a 1L bottle refilled twice throughout the day, and 500ml in the evening. Add lemon, mint, or cucumber to make water more enjoyable.

📊 Monitor and adjust: Track your food using apps like Cronometer. If weight loss stalls for 2+ weeks, reduce daily calories by 100–200, or add one extra physical activity session per week. Consistent small adjustments outperform drastic changes every time.

Nutrition guidance

Food selection guidance

Choose whole, single-ingredient foods

Focus on foods that come from the earth, not a factory. Single-ingredient, minimally processed whole foods keep you full, nourish your cells, and naturally align with your macro targets without complicated label-reading.

Avoid synthetic "health" foods — protein bars, packaged snacks, and most meal-replacement shakes contain artificial sweeteners, fillers, seed oils, and additives that disrupt hunger hormones and gut microbiome balance.

Prioritize high-volume, low-calorie foods — foods that fill your stomach for very few calories. Leafy greens, cucumbers, zucchini, egg whites, lean poultry, and white fish allow you to eat satisfying portions while staying within your calorie budget.

High-protein · High-volume · Low-calorie single ingredient foods

🍗 Chicken breast165 kcal / 31g protein per 100g

🐟 White fish (cod)82 kcal / 18g protein per 100g

🍳 Egg whites52 kcal / 11g protein per 100g

🦐 Shrimp99 kcal / 24g protein per 100g

🐄 Lean beef (96%)152 kcal / 21g protein per 100g

🦃 Ground turkey (99%)149 kcal / 19g protein per 100g

🥛 Greek yogurt (0%)59 kcal / 10g protein per 100g

🫘 Lentils (cooked)116 kcal / 9g protein per 100g

🥩 Bison (96%)143 kcal / 28g protein per 100g

🥦 Broccoli34 kcal / 2.8g protein per 100g

🌿 Spinach23 kcal / 2.9g protein per 100g

🥒 Zucchini17 kcal / 1.2g protein per 100g

Important note

Alcohol and your macros

Alcohol contains 7 calories per gram — more than protein or carbohydrates — and must be tracked like any other macronutrient. It significantly impacts fat metabolism, sleep quality, cortisol levels, and muscle recovery. Even moderate alcohol consumption can stall fat loss and impair the hormonal environment needed for body composition change.

When you choose to drink, account for those calories by reducing carbohydrates for that day. Prioritize clear spirits with soda water over wine or beer. Never drink on an empty stomach — and always rehydrate before sleep.

📄 Download: The Effects of Alcohol on Your Body

Sample day

What a real day of eating looks like. These are approximate values. Please use your macro tracker for best results.

📏 Important: Weigh and measure all ingredients in grams using a digital kitchen scale. Eyeballing portions can cause 30–50% measurement errors and undermine your progress.

Tools

Recommended macro tracking apps

Track daily for best results

Cronometer is Terry's top recommendation — it tracks micronutrients in addition to macros, giving you the most complete nutritional picture.

⭐ Cronometer MyFitnessPal MacroFactor Lose It! Carb Manager

Optional additions

Recommended supplements

Food always comes first — supplements enhance, they do not replace whole foods. Consult your healthcare provider before starting any new supplement.

💪

Creatine monohydrate

3–5g daily
Strength, power & recovery
Find Here

✨

Collagen peptides

10g daily
Joints, skin, hair & tissue
Find Here

🌙

Magnesium glycinate

300–400mg nightly
Sleep quality & muscle function
Find Here

✨

Fiber

1 scoop per day
Enhances satiety, maintains healthy blood sugar
Find Here

🥛

Protein powder

Whole-food sourced only
Use to fill protein gaps
Find Here

🔬

L-Glutamine

5g daily
Gut health, recovery & immunity
Find Here

💪

Additional Support

When you need something extra
Sleep, digestion & more
Find Here

✨

Skin, Face & Hair

Easy routine
Keep skin healthy & youthful
Find Here

Daily movement

Move your body every single day

🏃‍♀️ This plan works best with daily movement

Nutrition is the foundation, but movement is what transforms your body composition, preserves lean muscle, and keeps your metabolism strong — especially in midlife. This blueprint is designed to fuel an active lifestyle, not just daily function.

The ideal routine combines strength training 3–4x per week to preserve and build lean muscle, daily walks of 30–60 minutes for fat burning and blood sugar control, and cardio or HIIT 1–2x per week to boost metabolic rate and cardiovascular fitness.

Start with what you can commit to consistently. Movement is medicine — and your macros are the fuel that makes it work.

Need Help Getting Started? Book a consult call with me →

Take it further

Ready to go deeper?

Three ways to work with Terry directly.

📖 80 Macro Friendly Recipes/Cookbook

Real recipes designed to match your macros. Make meal planning effortless and delicious.

Get the cookbook

🌿 1:1 Personal Nutrition Consultation

Work directly with Terry for a fully custom nutrition strategy built for your body and goals.

Book a session

🏆 Age with Strength™ Premium Coaching

Ongoing accountability, personalized guidance, and daily support directly from Terry.

Start coaching

Disclaimer: This macro calculator is provided for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine, especially if you have an existing medical condition. Minimum calorie thresholds (1,200 kcal for women / 1,500 kcal for men) exist for your safety — going below these levels should only occur under direct medical supervision. The House of Rose, Terry Tateossian, and affiliates are not liable for outcomes resulting from use of this tool. Individual results will vary.

Gift yourself the care you deserve

Personalized nutrition macros tailored to your needs. Your blueprint is ready for download. If you need additional support, don't hesitate to reach out.

Your Health Journey Starts HereGet Your Custom Blueprint

Get your macro blueprint

💧 Drink 3–4 liters of fluids daily

Choose whole, single-ingredient foods

Track daily for best results

🏃‍♀️ This plan works best with daily movement

📖 80 Macro Friendly Recipes/Cookbook

🌿 1:1 Personal Nutrition Consultation

🏆 Age with Strength™ Premium Coaching

Gift yourself the care you deserve

Your Health Journey Starts Here
Get Your Custom Blueprint