Sample Macro Day + Workouts to Try [Volume 2]

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.

Hey, hey!

After my whirlwind week and a half of travel, I came home to quite the random food situation in our kitchen. Mal went grocery shopping, but opted for lots of frozen convenience foods from Trader Joe’s. Obviously, I totally understand why – he was doing solo dad duty and just wanted meal time to be easy –  but it made for a rather interesting day of eating when I returned from Santa Barbara. But, hey, that’s real life, right? And every meal doesn’t need to be perfectly crafted for it to be tasty and nutritious, so I figured I would share the random details!

Breakfast: My usual iced coffee with Vanilla Bean Collagen + an egg scramble with a side of mashed cauliflower. It sounds strange, but it turned out to be super tasty with Laughing Cow Cheese mixed in.

Lunch: Sliced chicken sausage with Trader Joe’s Cauliflower Gnocchi, roasted cauliflower (too much in a day?), and nutritional yeast for a cheesy flavor.

Snacks: I made a quick tasting plate with the veggies we had on hand + more chicken sausage. I also made a second snack of Nuttzo + white chocolate chips on a rice cake. Mmm!

Dinner: I am loving the Siete brand tortillas, especially these ones made from cashew flour. I filled them with ground beef and more frozen veggies for a quick meal.

Dessert: You will probably see this simple combo on repeat for the next few weeks. Apple are in season, and I love dipping slices in a homemade PB2 sauce – just add water!

Workouts to Try 

I’m excited to get back to CrossFit this week since I’ve barely worked out lately. I did a couple of challenging hotel workouts while I was away, so I wanted to share them with you guys. I hope they give you some ideas to mix up your gym routine this week!

Bodyweight + Sprints: I love this workout because you can knock it out anywhere! Outdoors, in the gym, or even in a hotel gym. You’ll cover 2 miles of running, which will fly by with the bodyweight circuits mixed in.

Lower Body Burner: You might have seen me demonstrate this workout on my Instagram Stories last week. This was a GREAT lower body workout – my legs definitely felt it the next day!

Kettlebell Countdown: One medium weight kettlebell is all you need for this quick countdown workout! Start at 10 reps and take each exercise all the way down to just 1 rep. It’s a challenge, but the time flies by and you can check your workout off the list!

Favorite Fitness Deals

So, it might be time to add a little more color to my wardrobe. As you can see, I tend to gravitate towards the black/gray color palette. It just goes with everything, right? I hope you enjoy these great fitness deals and find something you love to wear!

Nike Gym Zip Hoodie – This super soft zip-up has a cute vintage look. I love hoodies, but it’s nice to have the zip-up style every once in awhile too!

New Balance Determination Crop Leggings – These cute leggings are a great transition piece from summer to winter. When it’s a little too cold for shorts you can switch to leggings with mesh for breathability. They were just marked down on Nordstrom (!!) and a steal at 40% off!

Reebok Women’s Legend Performance Tank Top – This top is flowy and comfortable for any type of workout you enjoy! It’s a great basic piece to have in your closet. I love the quick-to-dry fabric, which is especially perfect for those of us who tend to sweat a ton, but still want to hit the store on the way home (aka me)!

Moving Comfort Jubralee Sport’s Bra – I’m such a huge fan of Moving Comfort’s line of sports bras. I love that their sizes are similar to regular bras and have both the cup size plus the band. In addition to being supportive for performance, they are also super flattering. I’m loving the Jubralee lately, especially at just $26!




  1. Are your calories coming out to around 1300? Is there a reason for it being low? I always thought they should be around 1800 + if you’re active. Just genuinely curious as I am starting to count macros more these days.

    1. Hmmm… how’d you get that number? I did some quick math and got nearly 1700, which is a little low for me, but I was super busy/stressed that day and just wasn’t prioritizing food. I also didn’t work out. Everyone’s energy goals are different – on workout days, I usually eat around 2,000, but it depends on the day and workout. This blog post is just one of MANY days! 🙂

  2. Hey tina,
    I am adding up your macros, am I crazy but from what you posted I get 106g fat? Is this an error with the 63g fat for daily total?

    1. @Jennyh: I think Tina accidentally transposed some numbers in the first meal pic (look at lunch for example 24P 10C 32F, but in the MFP image 24P 32C 10F) – her totals match the MFP images. Easy enough thing to do when trying to keep track of macros, meals, blog 🙂

    2. @Jennyh: I was thinking the same thing! But then realized that yes, I counted the 20g of Fat twice from the snacks, but I think on lunch, in the image at the top of the post, the carbs/fat are accidentally reversed. Looks like carbs should be 32g and Fat is actually 10g. You see it in the breakdown below on the actual recipe!

  3. random question – how do you interchange nutritional yeast with cheese? i’m lactose intolerant, and i’d like to use nutritional yeast in some recipes that call for cheese. is there a certain ratio you use (for example, 1/4 cup of cheese equal 1 tbsp nutritional yeast)? does it work if you’re baking/cooking the nutritional yeast? thank you!!

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