CNC Weekly Meal Plans

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.

Introducing the newest feature on CNC: Weekly Meal Plans!

I’m weird. I hate grocery shopping, but I love meal planning, and I look forward to doing it every week. I get quite a few questions from readers about how I plan healthy meals and save money at the grocery store, so I figured since I’m already organizing a weekly dinner menu for Mal and me, I might as well share it on CNC. (FYI: I only plan dinners for the week. Mal and I eat leftovers for lunch most days, and breakfast is usually some variation of oatmeal, eggs, protein pancakes, or frozen waffles.)


Without further ado, here is this week’s meal plan and shopping list!

Shopping list*:

  • Broccoli
  • Soy milk
  • Sweet potatoes
  • Eggs
  • Deli ham
  • Yogurt
  • Bananas
  • Waffles
  • Bread
  • Bagels
  • Asparagus
  • Chicken breast (2)
  • Boston lettuce
  • White rice
  • Scallions
  • Cheese
  • Yogurt
  • Brussels sprouts
  • Chickpeas
  • Onion

If you have any questions, please let me know. I really love meal planning, so I’m more than happy to help! Hope you guys like this new blog feature!

*My shopping list doesn’t include all of the ingredients necessary to make the above meals. It’s just what we needed and includes items for other meals and snacks (not just dinners).



  1. So excited about this! I love meal planning and frequent your blog quite often when I’m doing it every week 🙂 This will make it super easy!

  2. I get scary excited about meal planning, and I actually do it a lot when I get bored at work (shh!)

    The only downside is never knowing what I’ll be in the mood for, so I try to just plan 7 day’s worth of meals without assigning a day to it and roll with what I feel like that particular day. How do you deal with the “eh, I’m really not in the mood for XYZ today” part that comes with planning ahead?

  3. I love the idea of meal planning, but find whenever I do it, I am never in the mood for whatever meal I planned – thus throwing the entire system off.

    I really should do it more often so I can actually make some of the recipes in my cookbooks…you know, branch out from the typical meal a bit.

  4. I like meal planning too but sometimes it just works out that I’m not feeling whatever i had planned for a certain day and end up making something totally different 😛

  5. I love meal planning but since it’s only me, I sometimes find it hard because left-overs become dinner (which I’m okay with) but I never know if they’re going to last 2, 3 or even 4 days…I’m getting better at that though. 🙂

  6. I get so excited for Thursday nights because that’s my meal planning/grocery list night! Meal planning with kids is crucial and it makes it easier to stick to the plan when the option is dragging all 3 kids to the store to get something else. I only plan 4 meals a week to give myself one night to do whatever I want or eat leftovers…. Makes it feel less restrictive.

  7. Absolutely LOVE this new feature of CNC! Thanks so much and glad to see that you are finally feeling better! 🙂

  8. This is awesome! I’m so excited that you’re sharing this. I always see you and a few other HLBs with super healthy foods and I wonder how you do it. I can’t wait to refer to this weekly when heading out to the store!! Thanks Tina!

  9. Meal planning for some reason is so difficult for me. Since I’m buying and cooking for one, it’s hard to stick to a budget for that week if I’m trying to eat a different meal everynight. For some reason just eating similar meals all the time works for me and helps me save money and not waste food. If you have any tips about not over spending when trying to eat such a variety, I’d love to know!

    1. @katie @ KatieDid: I feel the same way buying and cooking for one is a different mindset. I have tried meal planning twice and while it was nice not to think about what I was going to make that day, it is expensive to have a meal five times a week. Most of the time, I’ll make two meals a week and have enough leftovers for the rest.

  10. I love to see your meal plans, Tina! It’s such a great idea that I try to incorporate into my own weekly routine. I am just wondering whether you and Mal are still eating Paleo? I am trying out a mostly-Paleo diet and wondering what your thoughts on the plan are? I know you can’t give up your oats (neither can I) but I saw a lot of pasta/carbs in your meal plan.

  11. You make it look so easy! Do you just thumb through recipes in deciding or do you just think of something you’ve been wanting to eat and jot it down? I’m not so creative when it comes to cooking weeknight meals.I like to cook for 2 nights each time to save me from cooking after work every day.

  12. I used to think I enjoyed grocery shopping until I realized how much time and money it requires! Meal planning is definitely the way to go. I use Google documents to keep my plan and lists in order — super-simple!

  13. Great idea. I love seeing what others plan for meals! I have a very picky hubby so menu planning is more difficult for me but I still enjoy it.

  14. I hate meal planning. I prefer to just choose one or two recipes I want to make, for the week, buy the ingredients, and anything else that’s on sale that I’d like that week, or any staples that I’m out of, and come up with something healthy to eat each day!

  15. This is great! Thank you so much for sharing! I’m always looking for healthy dinner ideas – especially ones that will make enough food for leftovers. It’s so nice to see all of your dinner ideas for the week in one place. Thanks, Tina!

  16. I’m the opposite – love grocery shopping, hate meal planning. Unfortunately, this always results in spending a bunch of money at the store and then complaining that there’s nothing to eat.

  17. Really awesome addition – I’m getting a little burned out by coming up with new dinners for me and the husband. Definitely looking forward to all the new meal plans!

  18. I’m a meal planner, too. We usually stick to the plan but there are some days when XX just doesn’t sound good or we are short on time. If we didn’t plan ahead I think we would end up eating sandwiches for every dinner!

  19. Hi Tina – this is so great! I just got back from the grocery store and used this blog post as my guide/shopping list. Luckily I also had a lot of the ingredients for some of the meals already in my fridge, so it was a pretty quick and inexpensive trip. Now I am all set for the week and VERY excited to try these recipes!

    GREAT idea! Please keep these posts coming 🙂

  20. This is something that I am starting Monday, so this came at the best time! I have my entire week planned! This is HUGE for me too! I really hope that I stick with it. I went shopping after church this morning to get my food and felt so accomplished….I’m weird.
    Great meals!

  21. Love this feature! I recently started putting my weekly menu into a spreadsheet and printing it before I go to the grocery store. It’s a lot of work but well worth it, since I’m way less distracted and don’t forget anything!

  22. I LOVE meal planning! I have always done mine one week at a time, but started 2 weeks at a time today. During the school year {both hubby & I work at high schools} we rotate throughout a certain set of meals per season. Once we have a break we tend to try fancier, new meals. Some of those even end up in our regular rotation! 🙂

  23. I’m excited for the new feature! Thanks for posting, it’s always cool to hear how other people grocery shop especially someone who only spends $300/mo =D.

  24. I love this feature! I love hearing what other people are eating! And I am stealing the soba noodle recipe

  25. hi Tina – On your saturday post with the yummy ham sandwhich, is that homemade bread or store bought? It looks really good!

  26. We’re opposites! I hate meal planning. I hate making decisions when there are too many too good options. I hate having to plan. It’s so boring. On the other hand, I love, LOVE grocery shopping – when I have time, when I have money. Although when I don’t have either it sucks. Maybe I need to cut the drama and just write my meals out. When I do, I usually follow it and I end up happier than when I try to wing it.

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