4 Recipes on Repeat + Last Week’s Workouts

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning! Happy March 1st and National Nutrition Month! Speaking of which, please check out our first post over on the Designed to Fit Nutrition blog: Why You Need a Nutrition Coach!

Ok, so I’m totally one of those people who goes through phases with food. For instance, I’ll be super into hot sauce and put it on everything for two weeks straight. Then, I get bored with it and then I’m onto nutritional yeast or pizza seasoning or something. Right now (if you haven’t noticed), I’m really into buffalo sauce, and I just can’t get enough of it. It actually inspired this post because I’ve eaten the same lunch/dinner like 4 or 5 times in the past week or so. I just love it so much, so I wanted to share that recipe as well as some other recent favorites. And since I’m in the meal planning business and all, I also wanted to share my tips for quick prep, which makes healthy eating that much easier!

recipes on repeat

Buffalo Chicken + Ranch Bowl


  • 4 ounces ground chicken (or turkey)
  • 1.25 cup steamed broccoli (or Brussels sprouts or okra)
  • 1/2 cup chopped spinach (I used frozen)
  • 2 tbsp buffalo sauce
  • 1 tbsp Ranch dressing

Directions: Cook ground chicken and veggies and then combine with buffalo sauce. Drizzle Ranch on top.

Makes 1 serving

Macros: P 32 C 17 F 11

Prep tips: Cook ground chicken and veggies ahead of time and then just reheat in the microwave before mixing with buffalo sauce and Ranch. This recipe is also really tasty with blue cheese crumbles.

Overnight Carrot Cake Protein Oats

Prep tips: Make multiple batches at once and eat them throughout the week. I also like dividing the recipe in half for snack-size portions, which also make a tasty dessert, especially heated up with a scoop of yogurt on top! 🙂

PB + Banana Rice Cakes


Directions: Mash banana and combine with powdered peanut butter. Spread on top of rice cakes and sprinkle with cinnamon.

Makes 1 serving

Macros: P 13 C 48 F 2

Burrito Breakfast Bowl


  • 2 eggs, scrambled
  • 1 cup cauliflower rice
  • 1/4 cup canned black beans, drained and rinsed
  • 1/4 cup salsa of your choice
  • 2 tbsp guacamole

Directions: Cook cauliflower rice and combine with black beans and salsa. Top with eggs and guacamole.

Serves 1

Macros: P 20 C 24 F 15

Prep tips: Combine cauliflower rice, beans, and salsa ahead of time in a container with lid. (If using frozen cauliflower rice, just defrost in fridge overnight.) In the morning, heat in the microwave while scrambling the eggs in a pan on the stove top. Top cauliflower rice mixture with eggs and guacamole!

Last Week’s Workouts

Sunday: 60-minute walk at the park with my boys, including the furry, 4-legged one 

Monday: CrossFit at Salt Shack

Wearing: Brooks Running Freemont Tank – super lightweight and breathable = perfect for sweaty workouts!

5 Rounds

5 Strict Pull ups <– ended up using a #1 band halfway through

10 DB Snatches (50/35) alternate arms

15 Box Jumps (24/20)

Tuesday: Treadmill workout

Wearing: Brooks Running Ghost Crops + Glycerin 14 Running Shoes

▪️Run 2 min
2 rounds: 8 jump squats, 8 push-ups
▪️Run 2 min
2 rounds: 8 skaters, 8 dumbbell flies
▪️Run 2 min
2 rounds: 8 dumbbell split squats (right, left)
▪️Run 2 min
2 rounds: 8 KB swings, 8 goblet squats
▪️Run 2 min
2 rounds: 8 reverse KB lunges, 8 KB squat to side leg lift
▪️Run 2 min
2 rounds: 8 KB split squats (right, left)
▪️Run 2 min
2 rounds: 8 dumbbell snatches, 8 plank jacks
▪️Run 2 min
2 rounds: 8 dumbbell curtsy squats, 8 dumbbell bent over rows
▪️Run 2 min
2 rounds: 8 dumbbell split squats (right, left)

Wednesday: Off

Thursday: Off

Friday: CrossFit Open WOD 17.1

Saturday: Off

Question of the Day

What meal/snack has been on repeat for you lately?



  1. Yum! I’ll be making the buffalo chicken tonight! I go through spurts with food too, lately salsa chicken and chia pudding have been on repeat

  2. EGGS! lately my breakfast has been two pieces of whole wheat toast, topped with cream cheese and nutritional yeast, 2 eggs, and spinach! ok so the cream cheese isn’t the healthiest (clearly) but it is SO AMAZING on this sandwich!!!

  3. Toast has been on repeat for me, specifically avocado toast or banana/peanut butter toast on Daves Killer bread! And I just bought Trader Joes “everything but the sesame bagel seasoning” and I’ve been putting that on everything, including my avo toast!

  4. Thanks for the recipes and that treadmill workout!

    My fave repeat has been a breakfast. I bake sweet potatoes, peel and divide into one serving bowls. When ready to eat, I add some Silk Protein milk and sliced strawberries, nuke for 2 min, and mash. Turns into a cream of wheat style texture. Then top with more strawberries, crunchy PB and either a little gluten free granola or hemp hearts for some extra crunch. So good and takes 3 min.

  5. Sweet potato (microwaved) with sunflower seed butter! I eat it every day.
    Oatless oats have been on repeat lately.

  6. First, love the running picture!
    The recipes all sound delicious and easy. My one question – how do you get rid of the weird taste of cauliflower? Is it just me? I have tried to cook it a million ways and cannot mask the flavor.

  7. Lately I’ve been obsessed with roasted sweet potatoes and Lara bars. (not together of course) I like having eggs + sweet potatoes for breakfast with some ketchup and I’m loving the coconut chocolate chip Lara bar with a glass of milk as a bedtime snack. Am I 6 years old or what?

  8. Sautee’d Kale and Eggs.
    Also, Peanut Butter/PB poweder + Pumpkin + Greek Yogurt + Stevia & Cinnamon = Yum! Lovin’ this as an after dinner sweet bite.

    That breakfast bowl sounds pretty great. I need to make that (or a variation of it) soon!

  9. I wish I could get into leftover roasted veggies….can’t do it – grosses me out. I adore them freshly roasted but once I reheat…especially broccoli…get very nauseous. I make most everything I eat from scratch (hereditary blood pressure issue) to keep sodium down in my diet. I have never been to Trader Joe’s since the closest is 4 hours away but a friend of mine went to Louisville and shopped there and brought me a box of soup since that is something I eat almost daily and I am enjoying that soup this week. Never noticed you buying it before but I highly recommend it….organic tomato and roasted red pepper soup! :o) yum!

  10. Question : When you are doing treadmill workouts like the one listed above at a gym, how do you go about adding in the weight portions. DO you run 2 minutes, walk over to the weight area, do the short bursts, then go back to the treadmill? Or do you bring the weights to the treadmill and hop off an on. I love the above style workout, but feel funny doing them in gyms because I feel like I’m all over the place, or that I’ll look weird doing weights in the treadmill area. Am I a weirdo, lol?!? Thanks!

    1. I bring everything over to the treadmill with me. I’ll usually set up near the wall, so I’m not in the middle of everyone.

  11. These sound wonderful! I can;t seem to make anything these days without eggs, haha. My kids love eggs too, they’d let me make scrambled, poached and dippy every day.

  12. I’m learning about some good recipes for exercise, this article is very practical. I’m also researching and writing about nature drinks, hopefully, you’ll write about it. I will follow your blog every day! Thank you

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