Why I Hired a Nutrition Coach + Week 1 Meal Plan

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, guys!

The start of the CNC Spring Nutrition Challenge is just around the corner (Monday, April 9th), and I’m so excited to officially begin my own personal meal plan. If you missed my previous post, I hired one of our lovely DTFN coaches to work with me, so I can partake in a meal plan along with the CNC readers/clients who signed up for the challenge. I wanted to have a “buddy system,” so we all have some extra support and encouragement as we follow our meal plans over the next 8 weeks. Personally, I want results and need the extra accountability. Plus, it’ll be fun to have a group to do it together with!

Even if you know what to eat, sometimes you need some direction and motivation to help you achieve your goals. Hell, I run a meal planning business and even I need a little kick in the pants every once in awhile! Hiring a nutrition coach is like hiring a personal trainer. You might know how to exercise (or eat healthy) and what you should do, but you just need someone to give you some extra guidance, support, and accountability to actually make it happen! I love it when someone takes the work out of planning my workouts (probably why I enjoy CrossFit so much!), so I figured why not do the same for my diet? I mean, how many times have you wandered aimlessly around the gym or grocery store without a master plan? I know a lot of us – myself included – have been there before. Plus, now that our family has a beach sticker for the summer, I have a goal to work towards – I want to look and feel great in a bathing suit this summer! 🙂

I’ve gotten a bunch of inquiries about the CNC Spring Nutrition Challenge, so I wanted to share the first week of my meal plan. It’s customized to my own personal macronutrient needs, including activity level, body type, and food preferences (1850-2000 calories), but it’ll give you an idea what it’s all about. And, of course, feel free to use it as a guide for your own 8-week “nutrition challenge”!

8-week meal plan free

Meal Plan_Week 1

Some notes:

  • Our meal plans include 3 build-out days (here’s why), so you’ll see a Workout Day 1, Workout Day 2, and a Rest Day, which I’ll rotate accordingly throughout the seven days of the week. You’ll see that there are different calorie needs for workout days versus rest days.
  • Our meal plans come with personalized grocery shopping lists (you can see a screenshot here), but I didn’t include them because the quantities wouldn’t make sense if you decide to follow this meal plan on your own. (The qualities are based on the schedule that you set for yourself in our software system at the beginning of the week.)
  • The plan is customized to where I grocery shop as well as some of my favorite products. You’ll see Trader Joe’s products as well as brand-specific ones, but these are all individual to the client.

I’m planning to share the next 7 weeks of my meal plan on CNC, but if you want them delivered right to your inbox, just sign up here. I’ll send each week of my plan along with all of the corresponding recipes.

Question of the Day

Have you ever worked with a nutrition coach or Registered Dietitian? 



  1. Hi tina

    This is super interesting. I have a question about the meal plans. How does my coach know what I want to eat or what i typically eat? So for example, if I was given the meal plan above I would be so confused – I don’t have protein powder or collagen (and don’t really plan on starting to take them). The meals you included look very much like what you eat on a day to day basis, so are really customized to your eating habits. Without a coach knowing me, how can it be customized in that way? Is there a way to build it more around what I have at home (for example, 70% of the ingredients you listed aren’t things I have handy) Or is it meant to push you out of your comfort zone? I am so torn!

    1. It’s totally up to you! After you purchase a meal plan, you receive a link to our preliminary questionnaire that asks you every question under the sun about your eating habits and lifestyle. From there, your coach creates a customize plan for you. And then from week-to-week you communicate with your coach to come up with the perfect plan for you! It can be created totally around your current eating habits or push you out of your comfort zone or a combination of the two!

  2. Hi Tina!
    Long time reader! Love your blog and instagram.
    I just paid into a Nutrition Challenge at my Crossfit box which starts on Monday. Our coach follows the RP diet/lifestyle and I bought a template from her. I am plus size (size 18) and when I got my plan I learned that I have to eat/drink 238 grams of protein a day! Also on days I do crossfit – I have to eat 225 grams of carbs spread out throughout the day. I don’t think I can do this challenge due to the large amounts of food. LOL. Well we will see what happens.

    I hope you have a good day!

  3. Thanks so much for your insight on this! I’ve never actually thought about hiring a nutrition coach, but I bet it makes meal planning a whole lot easier!

  4. This looks like the typical meals you usually post…how is this different for you? Why wouldn’t you treat your self like a client and just create a meal plan for yourself? Or did you?

  5. It got me when you said that hiring one can help you have an idea of what is really going to be appropriate for you just like hiring a personal training coach. With that in mind, I will be seeking the help of a nutritionist since I think that my health is slowly deteriorating due to the food that I eat. One time, I suffered from an allergic reaction from something that I do not know yet.

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