Category Archives for Blog

Ahi Tuna Poke Bowls

Think of a tuna poke bowl as like a deconstructed sushi roll.  There is the rice, the marinated fish, creamy avocado, crisp cucumber, sesame seeds, sweet mango and pickled ginger.  You could also add in sliced jalapeños, scallions, shiitake mushrooms, or any other number of vegetables and flavors.

For this recipe, I want to share with you a simple way to create this very popular dish.  You can also use fresh salmon, or, if you don't like raw fish, you could do this with cooked shrimp.

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CD Meal Plan (July 16 – July 22)

Hello fellow meal planners!!

To keep life easy, I have put together a meal plan for you that is summer-perfect and healthy.  No hot ovens, just fresh salads, grilled goodies and delicious sides.

I know the word "healthy" means something different to everyone, but for this meal plan, healthy simply means using fresh vegetables and good sources of protein, without processed ingredients and added sugars.

These are dinners to take you through the week, with the exception of one night which should be for fun night out.


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5 Quick and Easy Way to Make Your Home Healthier

Recently I was taking a walk through my neighborhood and noticed that almost all the houses had their blinds shut using blackout shades - something that has truly boggled my mind for years.

Why don't people want to let the light in?  It's true that everyone needs a little vitamin D in their healthy diet, so why not our homes as well?

Vitamin D can improve our mood, support the health of our immune system and maintain the health of our bones and skin.

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Eat Well All Week: Chickpea Salad + Meal Prep Tips

A few years ago, I would order out for lunch every day, leading to a terrible looking bank account and a terrible feeling all over my body.  

I quickly realized that something had to change, so I overhauled my whole routine and started devoting time each weekend to preparing for the week ahead.  I taught myself how to cook again, prep grocery lists and make lunches for the whole week in one day.

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Healthy Travel Tips To Help You Stay On Track

Hey travelers, this one is for you!

Over the last few months, I have done a ton of traveling – both for work and play, and it’s not always easy to stay on track when you’re away from the comforts of home and a routine.  Whether you stay in the country or go abroad, there are a few tricks that can help you to stay on track.

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Navigate the Grocery Store Like a Pro

I’ve had a lot of conversations recently with people who are struggling with the weekly chore of grocery shopping.

Considering you’re walking into a store with thousands of products and so much advertising it could make your head spin, how do you know what the good versus the bad foods are?

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How to Handle Rising Food Costs

It's getting harder and harder to grocery shop these days without breaking the bank.  It's easy to rack up a $200 grocery bill if you're not careful, and especially if you go multiple times a week, that cost rises without you even realizing it.  

Here are my recommendations on how to stay on budget at the grocery store:

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The Easiest Week of Meal Planning You’ll Ever Need

Week 7 Meal Plan

With the right meal plan, you can save big $ at the grocery store,
and still eat healthy.


I'm so excited for this meal plan!  So simple, so easy and such delicious results.  I managed to stay under budget at the store this week and we had fresh, nutritious meals every single day!  By giving you simple ingredient combinations rather than full fledged recipes, it makes life easier for everyone.  You can easily sub in something else if you prefer a different type of ingredient, and everything is meat free this week (with the exception of eggs and fish), with a huge emphasis on in-season produce.  I hope you enjoy the easiest meal plan you'll ever need!

Check to make sure you have these items in your pantry already:

  • Butter
  • Eggs
  • Spices
  • California Olive Oil / Coconut Oil/Sesame Oil
  • Balsamic Vinegar
  • Whole Wheat Pasta
  • Soy Sauce
  • Garlic Cloves
  • Marinara Sauce
  • Almond Butter
  • Coffee/Tea

If you do not already have the above mentioned items, then simply add them to your grocery list below!

Week 7 Grocery List

Grains & Other

  • Loaf of Seeded Rye bread
  • Fresh Mozzarella
  • Farro
  • Granola of Choice
  • Corn Tortillas
  • Pesto of Choice or make your own

Fruits & Vegetables

  • 1 large package of mixed greens
  • 1 16oz package arugula
  • 5 ears of corn
  • 4 plum tomatoes
  • 1 lb bag carrots
  • 1 small red onion
  • 3 red bell peppers
  • 2 lemons
  • 3 limes
  • 1 package shiitake mushrooms
  • 1 large eggplant
  • 1 avocado - slightly soft is the perfect ripeness
  • 1 bunch cilantro
  • 2 large zucchini
  • 1 bunch scallions
  • Berries of choice
  • Shredded carrots
  • 2 cucumbers

Lean Proteins

  • Gallon of 1% Milk for coffee or tea
  • Plain Greek yogurt - plan for 6oz per serving
  • 2 cans chickpeas
  • 1 lb peeled and deveined shrimp

Once you have your shopping done, it's finally time to start cooking! See below for Week 7 Recipes.

Week 1 Meals

Below is this week's meal breakdown...


  • Toasted Rye with Almond Butter or a Fried Egg


  • Mixed Greens with cucumber, shredded carrots, red bell pepper and chickpeas with olive oil and balsamic vinegar


  • Corn & Arugula Salad with sautéed shrimp
  • Penne with tomato, arugula, diced fresh mozzarella and pesto
  • Sauteed shrimp, bell pepper, red onion, avocado on corn tortillas
  • Asian Carrot Noodles
  • Sauteed shiitake mushrooms with shrimp, penne and pesto
  • Grilled eggplant, red belle pepper, farro, mozzarella and tomato


  • Plain greek yogurt with berries and granola

Make the meals in whatever order suits you best.

Lauren Blacker

I would love to hear from you so please send me an email via I am happy to help you in any way! I truly believe that a whole food life will lead to a fulfilling, happy being, and planning ahead is key.  Meal Planning is essential to making good food decisions.

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