Sunday Prep

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.

My Sunday afternoon was quite busy– cleaning, organizing, and planning for the upcoming work week. I almost always do some “prep work” on Sundays, which has become an end-of-the-week ritual for me, but I thought you guys might want to see how I make my life a little bit easier… or at least try to!

  • Fruit and veggie chopping. For example, if I buy a big watermelon or cantaloup, I chop-up the entire thing and store it in a Tupperware container in the fridge. Over the course of the week, I portion-it-out and pack for breakfast/lunch as needed. For veggies that I like to eat raw (e.g. carrots, celery, peppers, broccoli), I cut them on Sunday, so I can just grab and go for the rest of the week. 

  • Make iced coffee. I brew a hot pot of coffee, pour it into a huge thermos, and chill in the fridge overnight, so it’s ready to go in the morning. Just add chocolate soy milk!

  • Pack oatmeal and cereal. With my oatmeal, I include all of my “mix-ins,” like ground flaxseed meal, wheat bran, nuts, seeds, etc. I also pack grab-n-go cereal for yogurt, trail mix, etc. It makes packing breakfast and lunch so much easier! 

  • Make a batch of wheatberries. Wheatberries take a good 45 minutes to cook, so I make a huge batch on Sunday and store them in the fridge for the week. I help myself to them as needed. 

I also packed my breakfast, lunch, and gym bag for tomorrow morning. My gym bag included a complete, accessorized outfit as well as my workout clothes and other “essentials.” 😉 Wahoo! For some reason, packing my gym bag is the toughest part of my evening routine! 


Mal had the best idea for dinner tonight: Tomato-Basil-Mozzarella Paninis. He’s a genius! 😀

I made my panini on an Arnold Sandwich Thin with a little crushed garlic and olive oil. Yuuum!

With a side salad topped with ground pepper and balsamic vinegar…

Despite having my act together for Monday morning, I sort of have a case of the Sunday Blues. 😐 They better go away ASAP! Meh.



  1. I do Sunday prep too! Usually planning and also chopping veggies – but wheatberries are a great thing to prepare and something I keep forgetting to do, so thanks for the reminder.

  2. Wow! That Panini looks SO good. I love caprese salad and it looks like it might taste very similar. I’ve never tried wheatberries, but always wanted to. Do you just cook them and eat them plain?

  3. beautiful dinner! i do a lot of prep work on Sundays, too. that’s ALL I’ve been doing, besides laundry and trying to rest my aching body

  4. I’m sure that prep work makes the week so much smoother. That reminds me, I need to cook up some wheatberries. I haven’t had them in a while!
    I hope the rest of your sunday goes well– the sunday blues are no fun 🙁
    That panini looks delicious!

  5. I do the same things on Sundays! It just always feels like the week flew by and I had just done it the day before 🙁 I agree with the case of the blues! Hope yours goes away!! ;-D

  6. Forget salad dressing! Balsamic Vinegar and Peach and Mango Salsa are the best salad toppers EVER!
    There is something so therapeutic about prepping vegetables, etc…. It just makes you feel so organized and accomplished, like a little Martha Stewart!

  7. All great ideas! I have a question. When you make the oatmeal do you then rrmove the mixins so they do not get mushy? Thanks!

  8. what balsamic vinaigrette do you use? i’ve tried a few store brands and they were gross. why is it that the best ones are from restaurants and salad bars?


  9. Just wanted to comment that of all the blogs out there, I admire your realistic approach to eating and exercise. Your posts are well-written, your advice is sound, you don’t eat crazy mix-ups of stuff and you’re consistent–not vegan one week and eating roast beef the next. I feel like as a working mom, I can actually follow your approach. Well done!

  10. I am a “stay at home” mom so I am here to prep my own meals if I have to, but I think my life would be a lot easier if I did a weekly prep routine. I’m going to work on this. I love the idea!

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