Eat Well & Feel Well: Meal Prep for the Entire Week

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.

Hi, friends!

As you guys already know, I’m a HUGE fan of meal prep. I truly cannot live without it and have no idea how I functioned before discovering its awesomeness. Ha! I typically grocery shop on Saturday afternoon or first thing on Sunday morning with the goal of meal prepping that afternoon. Those few hours save tons of time during the week and having all of that delicious food prepared and ready to go, gives me no excuse not to eat well. I mean, all I have to do is EAT it! With that, here are some of my favorite make-ahead meals to add to your prep day!


Crazy Easy Crockpot Steel-Cut Oatmeal – Carrots ‘N’ Cake

This recipe is only 3 ingredients, and I love how simple and versatile it is. Just throw the ingredients in your crockpot, set it, and forget it! I typically add all sorts of delicious ingredients to my oatmeal to jazz it up, so I’m not eating the same old thing more after morning.

Gluten-Free Breakfast Wraps 3 Ways – Cotter Crunch

Holy yum! These wraps are the best – portable, freezer-friendly, and filled with wholesome simple ingredients!


Paleo Morning Glory Muffins – Carrots ‘N’ Cake

In my 9.5 years of blogging, this recipe for Morning Glory Muffins is easily the best muffin I have ever created. They’re simple to make, loaded with nutritious ingredients, and, ooooh, so tasty! You’ve gotta try them! 🙂

Baked Breakfast Cookie – Fitnessista 

These are the perfect grab-and-go breakfast! Mix up the ingredients and bake a batch ahead of time to have on-hand for your busy mornings.


Spicy Chicken Pitas – The Lean Green Bean

Cook the chicken, chop the veggies, and make the sauce ahead of time, so all you have to do is assemble the pitas when it’s time to eat dinner or pack them for lunch!

Cucumber Dill Rotisserie Chicken Salad – Peanut Butter Fingers 

This recipe for lightened-up Cucumber Dill Greek Yogurt Rotisserie Chicken Salad comes together in less than 10 minutes and tastes like summer in a bowl. Made with Greek yogurt, it’s a protein-packed salad that will fill you up without making you feel weighed down.

The Best Pasta Salad – Fitnessista 

Made with sundried tomatoes, marinated artichoke hearts, feta cheese, tomatoes, arugula, fresh basil, and penne, this pasta salad is loaded with flavor and deliciousness!


4-Ingredient Slow Cooker Pulled Chicken – Running to the Kitchen 

Meal prep doesn’t get easier than this! Just add these four ingredients to your crockpot, set it, forget it, and dinner is made with minimal effort!

Light & Creamy Chicken Broccoli Pesto Pasta – Sweet Tooth Sweet Life

This pesto sauce comes together incredibly fast – thanks to a food processor or blender. The recipe is lightened up from the usual oil-based pesto sauce with a creamy base mixed with cottage cheese.

Chicken Potato Casserole – Carrots ‘N’ Cake 

This recipe is, for sure, a favorite in our house. It’s so darn tasty and couldn’t be easier to throw together. It also reheats well, so it’s great as leftovers, especially for busy weeks!


Cocoa Almond Protein Bars – Carrots ‘N’ Cake 

You can easily throw all the ingredients into a blender or food processor & have your pre & post snacks done for the week!

Buffalo Hummus – Fitnessista 

Looking to add some spice to your hummus? This buffalo hummus is sure to give it some kick – a savory, bold snack option for your next party! This vegan dip is naturally low in calories and absolutely delicious.

Chocolate Chip Cookie Dough Protein Balls – Carrots ‘N’ Cake

These protein balls are totally customizable to your taste preferences– whether you like dark or milk chocolate, butterscotch or peanut butter chips, or even dried cranberries or cherries. Plus, you can use just about any protein powder you like and really get creative with the flavors.

Questions of the Day

What are your favorite meals to prep for the week? 

Have you tried any of these recipes before? 

P.S. Be sure to enter my giveaway to win a $250 shopping spree to thredUP! I’ll pick a winner next week! 🙂

P.P.S. I was recently selected to compete in the Massage Envy Train Like a Pro Challenge. Over the next few weeks, I’ll be using their all new Total Body Stretch to increase my flexibility, mobility and performance, and, hopefully, keep my muscle imbalances in check (I have scoliosis and related annoying injuries), so I’m able to train for a half marathon this fall. My goal is to be able to run for 90 minutes without injury before I commit to a half. Keep an eye out for more updates. In the meantime, please VOTE FOR ME over on the Train Like a Pro website.



  1. Those muffins look so good. I need to be better at food prep even if its’s just to save TIME. My weeks are just so weird and I think because I can’t set ONE day to do it every week I just never do. Something to work on!

  2. I was just thinking this morning about your egg white “oatmeal” (that’s probably not the recipe title at all) but I haven’t made it in so long and it is SO good!!

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