Here’s my exact throw-sh*t-in-a-bowl formula

Let’s be honest. Most women aren’t struggling with food because they don’t know what to eat. We’re struggling because we’re busy as hell and cannot be bothered to cook a real meal when life is lifing.

When I’m hungry, tired, overstimulated, breaking up sibling arguments, answering client messages, and pretending I don’t hear someone yelling “MOM!?”… I am not preheating an oven. I’m not chopping onions. I’m not following some Pinterest recipe written by a woman with 6 hours of uninterrupted silence. 

What I am doing is throwing a bunch of sh*t in a bowl and calling it dinner.

Eating well isn’t about being disciplined or motivated. It’s about being prepared enough that you can slap ingredients together in less than 5 minutes so you have no excuses for not eating balanced meals that hit your targets for health and any body comp. goals.

All you really need is protein, veggies, carbs that are already cooked, can be eaten raw, washed, or pre-cut. And a couple easy fat sources like avocado, olive oil or sauces.

That’s it. Suddenly “eating healthy and for my goals” takes five minutes and ZERO patience.

Here’s the structure I use so meals are balanced without thinking: 30+ grams of protein, 10–20 grams of fat, around 10 grams of fiber, and under 35 grams net carbs. All tossed in a bowl like we’re feral. Sometimes it's pretty, sometimes it looks like dog food. But it's always delicious, QUICK, easy, balanced and satiating.


Since you voted overwhelmingly YES for this in my instagram stories last week, I'm sharing some ideas with you today. By the way, make sure you don't miss my stories ... it's where I share much more personal stuff, what I'm eating each day, my actual workouts, weird stuff I'm experimenting with, etc.

Some go-to bowls for when you need to eat but absolutely refuse to work for it ...

1. The Oatmeal Soup Bowl
Rolled oats. Truvani (I've been using this one). Pumpkin seeds. So much hot water so it doesn't turn into cement.

2. The Lupini Pasta Bowl
Cooked lupini pasta (can be eaten cold, leftover, like a pasta salad). Whatever protein is lying around (you can do meat, tofu). Marinara, pesto or EVOO and spices. Any frozen or steamed veggies you have.


3. The Canned Chicken Bowl
Canned chicken or tuna. Greek yogurt. Pickles. Coleslaw mix. Mustard. Salt. Pepper.

4. The Burger Bowl
Ground beef or turkey or a high protein veggie burger (the one I have on hand right now is 22g protein per patty). Lettuce. Pickles. Tomatoes. Maybe a sprinkle of cheese. Ketchup, mustard, Greek yogurt sauce. Here's my veggie burger bowl from last week. It was the veggie patty, arugula, cherry tomatoes, Icelandic yogurt, lil bit of this mayo and mustard all mixed in for the sauce. Gross to look at. But I loved it.

5. The Icelandic Yogurt Bowl
Skyr. Protein powder. Berries. Basil seeds for insane fiber and some healthy fat.

6. The Buddha Bowl
Tofu or tempeh. Little bit of quinoa. Shredded veggies. Avocado. Coconut aminos.

7. The Spaghetti Squash Bowl
Cook spaghetti squash once and repurpose all week. Add chicken sausage (or another protein), marinara, spinach, parmesan.

8. The Taco Bowl
Ground meat or beans. Lettuce. Salsa. Greek yogurt “sour cream.” Avocado. Bell peppers.

9. The Mediterranean Bowl
Chicken or tofu. Tomatoes. Cucumber. Olives. Feta. Hummus. Sprinkle of roasted chickpeas if you're feeling fancy. Lemon. Greens.

10. The Sushi-ish Bowl
Shrimp or tofu. Cauliflower rice. Cucumber. Avocado. Seaweed snacks. Coconut aminos. Sesame seeds to elevate (optional).

Your bowls do not need to be pretty. Instagram is lying to you. They just need to get the job done so you can move on with your life and not tell me you don't have time to eat for your goals.

Alright, that’s your permission slip to stop overcomplicating food and start throwing sh*t in bowls like a pro. If you use any of these, reply and tell me which one becomes your “Oh crap, I forgot to eat” go-to. I seriously want to know!

Talk soon,
Tara 

P.S. If you want more of this kind of thing on repeat – the food, the workouts, the nervous system stuff, the hormone talk, the “How do I actually do this inside my busy AF schedule?” – that’s exactly what we do inside The Metabolic Edge. It’s my community for women who care about strength, energy, longevity and not feeling alone in it. When you hang out with people who have similar goals, you rise faster and it feels way less hard. You can check it out and join us here.

What's in my fridge this week + meal ideas

September grocery hauls just hit different. It’s still technically summer, but I can feel fall creeping in when I spot delicata squash at the store or start craving soup in the evening. My cart (and my freezer + garden) are basically doing a mashup of both seasons right now.

Here’s what I’ve been loading up on lately:

🥩 Protein power: Applegate Farms GF chicken nuggets (kid approved), cottage cheese, eggs + egg whites, Truvani protein powder, Greek yogurt or Skyr, lupini bean pasta, Unbun bread, Chomps meat sticks, sprouted tofu, Three Wishes cereal (for snacks or dessert), and alllll the organic burgers + hot dogs that never got used at our cancelled BBQ (they’re frozen and waiting for action). I don't eat meat but it sure would make it easier to balance my meals with less effort if I did! But my family does. Hence the big variety.

🥦 Veggies: spinach, salad mix, peppers, onions, garlic, cucumbers, carrots, broccoli, cauliflower, spaghetti squash, and frozen staples like peas + riced cauliflower. I grab delicata squash and jicama anytime I can find them. Plus, my garden is still coming through with cucumbers, green beans, carrots, rainbow chard, radishes, lots of herbs, and cherry tomatoes (late bloomers, still green).

🍎 Carb crew: bananas, apples, frozen berries, seasonal grapes, watermelon, rice, oats, rice cakes, potatoes, sweet potatoes, blue potatoes from the garden will be ready to harvest soon. I hope! My first time growing them so I'm a newb. Summer fruit is still hanging on, but I’m starting to think more cozy bowls and baked stuff.

🥑 Fats: avocados, cheese, brazil nuts (thyroid health!), cashews, almonds, walnuts, pumpkin seeds, nut butter, NuCo wraps, olive oil, avocado oil, coconut oil, butter.

✨ Fun extras: Mary’s Gone Crackers, hummus, broth + canned coconut milk (for last-minute soup nights), FlavCity electrolytes -- low in sodium and higher in magnesium + potassium (this is my fav. flavor), Daily Elements powdered microgreens (tossed into yogurt, muffins, or smoothies -- code TaraAllen15 for 15% off).

🌱 Fiber check: basil seeds, lentils, chickpeas, beans.

And since life is full throttle this time of year, here’s a September Mix + Match PFF Guide straight from my cart + garden:

➡️ Protein: eggs, cottage cheese, lupini pasta, burger patty, chicken nuggets, Chomps stick, Greek yogurt, protein powder
➡️ Fiber (carbs): grapes, apples, watermelon, blue potatoes, delicata squash, spaghetti squash, oats, lentils, cucumber, rainbow chard
➡️ Fat: avocado, nut butter, cheese, olive oil, pumpkin seeds

Pick one from each category and boom ... instant meal.


Examples:

• Greek yogurt + frozen berries + basil seeds + walnuts

• Burger patty + roasted delicata squash + avocado

• Egg scramble with rainbow chard + blue potatoes + olive oil drizzle

• Lupini pasta + sautéed garden veggies + cashew parm

• Chomps + apple + handful of almonds for an on-the-go mini meal
  
  

This season is about simple, balanced, and doable, not perfect.


This season is about simple, balanced, and doable, not perfect.


Said it twice so we can both get that in our heads. I'm 42 years old and still need these reminders and I know I'm not the only one.


And don’t forget: if TRANSFORM: Body + Mind has been on your radar (the place for fat loss + health optimization all at once), the waitlist is where you need to be. Waitlist folks are the only ones who get the discount code when doors open this Friday. 2 days left to get on it before I pull it down!

Tell me ... what’s one thing you always throw in your cart this time of year without fail?

XO,
Tara

If meal planning stress you out, read this!

If you’ve ever stood in front of your fridge at 6:17 PM holding a half-rotted zucchini, a block of cheese, and a deep sense of regret… you are not alone.

Meal planning sounds like something you should do. But between Pinterest pressure, budget juggling, and trying to eat food that actually supports your goals? It’s enough to make you say “screw it” and order takeout (again).

So this week, I did it for you.


One simple grocery list. A few easy, high-protein meals. No extra brain cells required.
Let’s make your fridge feel like a win — not a warzone.

This week, I want to help you keep it simple: save money, avoid decision fatigue, and still hit meals that support metabolism, fat loss, blood sugar, and real life. So here’s my lazy plan: a one-and-done grocery list and meals that don’t require a second dinner for the kids.

The Grocery List (modify for your likes + needs):


Ground turkey (2–3 lbs)
Eggs (2 dozen)
Greek yogurt or cottage cheese (big tub)
Protein powder (Truvani or fav brand)
Frozen cauliflower rice (2–3 bags)
Baby spinach (fresh or frozen)
Frozen berries (large bag)
Canned black beans or chickpeas (2–4 cans)
Avocados (3–4)
High-protein wraps or tortillas (like Egglife)
Lupini bean pasta
Jarred tomato sauce (clean ingredients, no added sugar)
Basil seeds
Almond butter or tahini
Shredded cheese (optional)
Optional splurges: Simple Mills crackers or tortilla chips

Every meal below is made from this list.

Breakfast Options

1. Yogurt power bowl: Greek yogurt + frozen berries + 1 Tbsp basil seeds + swirl of almond butter. Add a sprinkle of cheese on the side if you want fat to hit the 10g+ mark. (~30g protein / 10g fiber / 15g fat / 30g net carbs, ~$2.80 per serving)

2. Protein smoothie: Protein powder + frozen spinach + frozen berries + basil seeds + 1/4 avocado, water. (~35g protein / 8g fiber / 10–15g fat / 25g net carbs, ~$2.50)

3. Egg + spinach wrap: 2 eggs + spinach sautéed + wrap + basil seeds sprinkled inside or stirred into a side of yogurt. Drink plenty of water! (~25g protein / 9g fiber / 12g fat / 30g net carbs, ~$3.00)
   
   
   

Lunch Options

1. Turkey taco bowl: Ground turkey + cauli rice + beans + spinach + avocado + cheese (optional). (~40g protein / 10g fiber / 18g fat / 35g net carbs, ~$3.50)

2. Wrap + yogurt combo: Turkey or beans + avocado + spinach in wrap, side of Greek yogurt + basil seeds. (~35g protein / 10g fiber / 15g fat / 30g net carbs, ~$3.25)

3. Snack plate lunch: Hard-boiled eggs or cottage cheese + wrap chips (cut / bake your own or buy) + avocado + berries. (~30g protein / 9g fiber / 17g fat / 30g net carbs, ~$3.00)
   
   
   

Dinner Options

1. Ground turkey + cauli rice stir fry: Turkey + cauli rice + spinach + basil seeds mixed in. Optional wrap for kids or side of yogurt for you. (~35g protein / 10g fiber / 18g fat / 30g net carbs, ~$3.75)

2. Taco night (family style): Ground turkey + beans + avocado + cheese in wraps. Basil seeds mixed into yours or sprinkled into Greek yogurt on the side. Drink water! (~40g protein / 9g fiber / 20g fat / 32g net carbs, ~$4.00)

3. Breakfast-for-Dinner: Scrambled eggs + sautéed spinach + avocado + wrap. Optional side of Greek yogurt with basil seeds. Drink water! (~30g protein / 9g fiber / 15g fat / 25g net carbs, ~$3.00)

4. Pasta Night: Lupini pasta + tomato sauce + sautéed spinach + ground turkey or beans. Top with basil seeds or a sprinkle of cheese. Drink water! (~40g protein / 10g fiber / 15g fat / 30g net carbs, ~$3.75)
   
   
   

You don’t need 17 Pinterest recipes or a meal prep marathon. You need ingredients that play well together, so you can mix, match, and keep your metabolism humming — even on nights when everyone’s yelling and you just want to sit on the floor in front of the pantry and eat chocolate chips.

This is exactly the kind of strategy I teach inside The Metabolic Edge — how to actually eat, live, and thrive in a body you love, without crash dieting, tracking every bite, or spending hours in the kitchen. I also share new meal guides / recipe packs / optional meal plans every month if you like to keep an influx of balanced-for-your-goals and tasty ideas coming.


If you’re ready to optimize your metabolism, feel better in your body, and learn how to make fat loss work without losing your mind... come join us!

We’re just getting started, but already having a blast in there — and I’d love to help you feel your best without overcomplicating a damn thing.



XO,
Tara

No Recipe Needed PFF Meal Collection

Recipes can be so helpful, when we know they're balanced in a way that will help us reach our goals.

Aaaaand when we have the time and desire to cook. And that's why I've been known to send out MANY recipes, free meal plans and recipe collections here in my newsletter from time to time. ;-)



But sometimes we are in a rush. We haven't meal prepped. We don't feel like cooking. Or some combination of that. Enter: throw together meals. These meals are balanced with protein, fat, fiber and some have intentional carbs. They are designed to nourish us, satiate us and help us make progress on goals like fat loss, muscle-building, blood sugar balance and / or health optimization.



I've recently updated this NO RECIPE NEEDED PFF MEAL IDEAS resource. There are omnivore options, lacto-ovo vegetarian options and vegan options. Regardless if you're new around here and missed getting it last time OR we've been partying together here on my blog for years already, I hope you enjoy! 


If you're a 1:1 client, on the waitlist for TRANSFORM: Body + Mind or currently in The After Party, you already have this new version in your resource section and of course you know that tweaking things a little to YOUR unique needs can make a big difference!



Speaking of ... are you getting excited about the May round of TRANSFORM yet? Me too! Enrollment opens tomorrow. It's my 28-day metabolism-boosting course. I'll send you a couple of extra emails this coming week while the cart is open to share more about the course, who it's for and what our process is. We do things in a WILDLY different way and I love sharing why it has been so successful for so many people. <3 Once enrollment closes in a week, we'll get right back to our regularly scheduled programming of weekly emails crafted to help you on your journey, for free! ;-)



Just FYI -- there will only be 1 more round of TRANSFORM this year after this May round ... and it won't be until Fall. Today is the last chance to hop on the waitlist and get a discount code sent to you when enrollment begins tomorrow.



XO,
Tara


P.S. In case you missed it on the socials, here are some recent posts:



We talked about senescent cells here

Metabolic dysfunction in our 20s and 30s vs. 40s and beyond

Outdated vs. updated ways to view "dieting"

Metrics I completely ignore in order to get in excellent strength workouts

Indulgence frequency (this might blow your mind)

How to prevent weight regain

4th phase water and why it matters