Weekly Meal Plan & Light and Healthy Chicken Salad Recipe

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!

I did a huge grocery shopping this week with all sorts of delicious eats! (I’m a poet, and I didn’t even know it!)

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Here’s this week’s meal plan:

  • Sunday: Out to dinner
  • Monday: Roasted spaghetti squash with meat sauce
  • Tuesday: Lemon chicken and scalloped potatoes (recipe from Runner’s World Cookbook)
  • Wednesday: Leftover lemon chicken with roasted broccoli and rice
  • Thursday: Homemade pizza
  • Friday: Wing it/leftovers
  • Saturday: Out to dinner

Health News & Views

This chicken salad is so delicious, you’d never think it was a “light” recipe, but it has fewer calories and less fat than the traditional, mayo-laden kind. The secret? Swapping non-fat Greek yogurt for the mayonnaise and adding a flavorful, tangy honey mustard. Additionally, diced apples give this chicken salad a sweet flavor boost and sunflower seeds add a little bit of crunch.

Just combine the ingredients in a bowl and mix well. Spread the chicken salad between two slices of whole-grain bread or add a big scoop on top of some mixed greens for a quick and easy meal!

A Light and Healthy Chicken Salad Recipe

Paleo Treats Giveaway from Sweet Pea Bakery

Thanks to everyone who entered to win some delicious goodies from Sweet Pea Bakery! Here are your winners:


Positively paleo sounds awesome!!!!


The Caramelitas in the Classic Collection look amazeballs! These wouldn’t last more than 1 night in our house!


Ohhhh I’m all over the cookie time bundle!


The breakfast bundle sounds like the perfect way to start a chilly fall morning in New England!

Congrats! Please email me at tina@carrotsncake.com with your full name and mailing address to claim your prize.

Questions of the Day

What dinner from your meal plan are you most excited about this week?

What is your favorite chicken salad recipe?

P.S. Today is the last day to get 15% off your order of Nikki’s Coconut Butter with code JERF at checkout!



  1. I ordered my Nikki’s Coconut butter sampler and got it today! I had a spoonful of the vanilla cake batter, and I do not think these will last long at my house!

  2. My dinner last night {and lunch for today} was pretty rocking! A huge bed of mixed greens topped with grilled chicken, blue cheese, chopped apples and toasted walnuts. I don’t want lunch to end!

  3. Zach’s gone this week so meal planning is kind of out the door. I went to the grocery store today and got some good looking quinoa and chicken though — should be delicious!

  4. I’ve tried the chicken salad recipe before and it is incredible! I have never been a mayo person and the apple crunch is definitely a nice addition.

  5. I made warm turkey salad yesterday with Fage greek yogurt swapped out for mayo, walnuts, craisins and swiss cheese, sweet potato biscuits, fresh homemade cranberry sauce with orange and a huge pot of green beans and carrots. A quick modern twist on Thanksgiving. The best part is the leftovers tonight!

  6. yum to that chicken salad, so easy yet so filling im sure. I pack my lunch for work and I might just make this tomorrow!

  7. I am most excited for squash! I had squash for the first time last fall so I have been obsessed with it this year 🙂 Spaghetti squash, acorn squash, butternut squash (having that tonight!). YUM!

  8. I LOVE spaghetti squash…I like to make it with a bison ragu. But, this week, I am excited to make naked breakfast burritos for dinner: ground turkey or chicken, taco seasoning, cubed sweet potato, and eggs!

  9. My mom makes amazing chicken salad, loaded with mayonnaise and all of that bad but oh so good stuff. 🙂 I like to make my chicken salad with any kind of baked chicken, Greek yogurt, a few cranberries (grapes or raisins work too), and almonds (they make almonds with a kind of garlic seasoning and it is the BOMB in chicken salad). We’re making Thanksgiving sandwiches tonight! Turkey, cranberry sauce, stuffing, and gravy on a ciabatta roll. 🙂

  10. Looks like your chicken salad could become my new favourite! Currently it’s a chicken, avocado and mango salad from Iowa Girl Eats. I’m looking forward to prawn laksa on Thursday and then a classic rib eye steak on Friday to end the week. We had a great cod wrapped in bacon dish this evening. A good week all round!

  11. Love your Light and Healthy Chicken Salad Recipe! Definitely going to try making that this week. I am a fan of your blog and love your recipes and workouts! My boyfriend and I started our own Fitness company Reign Fitness & Performance and launched our blog recently. Would love for you to check it out and give any pointers or comments. Thanks for all you do! I’ll be continuing to read!



  12. Looks like a great week of meal planning. I need to make spaghetti squash again it has been too long.

    This week I’ve already made meatloaf and am making my Cabbage Pancakes as well as an egg baked sweet potato!

  13. I’m thinking of making cranberry, goat cheese, and rotisserie chicken sandwich tomorrow night. Weirdly craving those Thanksgiving flavors and I’ve got them all in my fridge, so why not make it happen. 🙂

  14. I started subbing greek yogurt for mayo in chicken and tuna salad a few years ago! I LOVE It! I’m looking forward to making shrimp in coconut oil, veggies, tomato sauce and brown rice pasta this week!

  15. My boyfriend is cooking his signature lentils and vegetables for dinner this week and we’re also making our second attempt at cauliflower pizza crust! Meal planning is awesome! It makes grocery shopping for the week so much easier and gives you lots of meals to look forward to 🙂

  16. I was really excited to make butternut squash macaroni and cheese… so yummy. Also need to make chicken soup – hopefully I’ll get to that tonight!

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