4 Sample Menus from Designed to Fit Nutrition Clients

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.

Hello and happy Sunday to you!

I wanted to kick off the week with some healthy meal motivation from our Designed to Fit Nutrition clients. I thought showing you guys what a sample day of eating looks like on our custom plans would be helpful to understanding what we’re all about.

The sample menus below are part of our Premium Plan, which is one-on-one nutrition coaching with a custom 8-week meal plan, where we make changes and adjustments, week-by-week based on our clients’ individual energy needs as well as their food preferences, lifestyle, personal diet challenges, upcoming special events (i.e. vacation, weddings), and more. We communicate with our clients on a regular basis, so our plans are continuously evolving for that specific client, which is why so many of them have such great results. Speaking of which… be sure to check out our client success stories! And there are even more on our Instagram account! FYI: Each custom meal plan comes with a corresponding grocery list as well as recipes for the week, which makes shopping and meal prep a total breeze! 🙂

NATALIE is a stay-at-home mom to a toddler and also works part-time out of the home. She’s new to CrossFit and attends classes a few times a week. She enjoys cooking, so she’s always game for a new recipe. Her goal is to lose fat and gain muscle. 

DTFN_Natalie's meals

JENNA is also a mom of a toddler. She works full-time, sometimes from home and sometimes on the road, so she’s all about ease and convenience when it comes to meal prep and eating on-the-go. She works out at KFIT 4-5 times per week. She doesn’t have any specific dietary restrictions, but there are certain foods that make her feel better than others. 

DTFN_Jenna's meals

  • Breakfast: Sausage and Cheese Egg Bake with sauteed spinach and a toasted English muffin (she often eats this on-the-go as an egg sandwich)
  • Snack: Strawberry Greek yogurt with powdered peanut butter (Jenna loves this PB&J combo) + two Almond Joy Protein Balls
  • Lunch: Waldorf salad
  • SnackQuest Bar + nuts + an apple
  • Dinner: Crock-pot Quinoa Chicken Chili
  • Snack: Vita Top + tea

KERRIE is my partner in crime. She’s the other half of Designed to Fit Nutrition as well as the owner of KFIT. We’re not only the owners of DTFN, but we’re also clients. (Throw back to Hair Club for Men anyone?) Kerrie loves food, but she doesn’t have time for complicated recipes. She’s a big fan of Sunday prep and wants meals and snacks that fuel her (and her workouts) throughout the day. She’s the mom to two adorable Frenchtons (pictured below).

DTFN_Kerrie's meals

  • Breakfast: KFIT Egg Bake
  • Snack: Fuel for Fire Banana Cocoa Protein Pack
  • Lunch: Single-Serving Sweet Potato Shepard’s Pie
  • Snack: Microwaved apple chunks with powered peanut butter and cinnamon
  • Dinner: Crock-pot Chicken Cacciatore over whole wheat pasta
  • Snack: Halo Top

TINA (me) is a mom to a 2.5 year old and a super needy pug. She never stops working, so she appreciates quick, easy, and convenient recipes. She runs or does CrossFit 3-4 times a week. Tina loves food and mostly eats healthily, but she likes her fair share of treats, too. 

DTFN_Tina's meals

Question of the Day

What meal/snack are you especially looking forward to this week? 



  1. I am looking forward to the homemade calzones hubby will make for us tonight (Sunday). It is always so nice to my husband do the cooking. He makes them reallllly good. They are worth the 30-45 minute wait!

  2. I have a Lentil Shepards pie planned for one of our dinners this week. I always look forward to healthy meals that include mashed potatoes!

  3. Thanks for sharing. I think posts like this would be more interesting if you talked about why you chose the foods you did – certain protein needs to build muscle, fat for satiety, etc.

  4. I am super curious about the meal planning. I am sure there is a hyperlink to the site in the email above but for ease could you send it to me. Also does the meal planning include the entire family (I have a husband and three small children) that I need to feed as well 🙂 I am a vegetarian, two of my children are gluten free to make things more complicated…

  5. Those are ideal diet plans. There’s an old saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” I follow this rule religiously. My idea of a nutritious breakfast includes 2 scrambled eggs, a sausage, tomato toast with macadamia ricotta, and a glass of milk. But thanks for sharing this useful piece! Go mommies!

  6. It really helps to see the pictures/portions of these foods but I guess I have a question/comment. Is this enough food? I get hungry, as in I wake up in the middle of the night with gnawing hunger and have low energy. I would say I eat a bit more than this and am not as active. How do you get through the hunger and low energy?? I guess I need to eat less to lose weight, and I do need to lose! But can’t find the balance. This post does show me that I’m over doing it. 🙁

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