Category Archives for Healthy Living

Sample Meal Plan

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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Make Your Home Healthier in 5 Ways

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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8 Healthy Travel Tips

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. Continue reading

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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Week 6

Week 6 Meal Plan

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


For this meal plan, it was time to get a little more real.  I haven't done a meal plan in a while simply because It is so darn hard to stay around $50.00 a week to feed us both on a whole-food menu.  I have changed my budget now to $75.00-$100.00 a week to feed us both, only because now we have started using a Nutribullet and need more fruits and veggies than before.  Your cost will vary depending on where you live, but to be fair, everything is in season (or frozen) to save on cost.

I did already have a few simple items in my pantry (thankfully), including:

  • Organic Old Fashioned Oats
  • Butter
  • Eggs
  • Spices
  • California Olive Oil / Coconut Oil
  • Whole Wheat Bread Crumbs
  • Whole Wheat Couscous
  • Whole Wheat Pastas & Rice
  • Organic Ground Flax Seeds
  • Maple Syrup
  • Dried Unsweetened Cranberries
  • Onions
  • Garlic Cloves
  • BBQ Sauce
  • Marinara Sauce
  • Peanut Butter
  • Coffee/Tea
  • Honey

If you do not already have the above mentioned items, then simply add them to the Week 1 Grocery list below:

Week 1 Grocery List

Grains & Other

  • Loaf of Seeded Rye bread
  • Fresh whole wheat pizza dough - ask your bakery for where to find them.
  • 2 cans artichoke quarters, in water
  • 1 jar sundried tomatoes
  • 1 28oz can crushed tomatoes 
  • Shredded Pepper Jack Cheese
  • Fresh Mozzarella
  • Whole Wheat Tortillas
  • Peanut Sauce
  • 1 can baby corn
  • Skinny Pop
  • Go Raw Chocolate Super Cookies

Fruits & Vegetables

  • 1 Bag Frozen Pineapple or 1 Whole Pineapple - whichever is most cost-effective
  • 1 container of fresh salsa - look for ones that are sold in containers rather than jars.  The container-style salsa's are very fresh whereas jarred salsa is more dense.
  • 3 avocados - try to be sure two of them are not quite ripe yet so you can keep them a few days before eating.
  • 5 bananas - same as the avocados, don't buy all five perfectly ripe, let a few ripen over the course of a few days sitting on your counter so they don't go bad
  • 1 large package of spinach
  • 1 large package of kale or 2 large bunches of curly kale
  • 1 lb bag carrots
  • 1 small red onion
  • 4 large portobello mushrooms
  • 3 red bell peppers
  • 2 lemons
  • 1 large head broccoli
  • 1 package baby bella mushrooms

Lean Proteins

  • Gallon of 1% Milk 
  • 4 cans chickpeas
  • 1.5 lb boneless skinless chicken breasts
  • 1 package smoked salmon
  • 1 small package chopped walnuts

Once you have your shopping done, it's finally time to start cooking! See below for Week 1 Recipes.

Week 1 Meals

Below is this week's meal breakdown...




  • Banana with Peanut Butter
  • Carrot Sticks with Salsa
  • Tea with Honey
  • Skinny Pop
  • Go Raw Chocolate Super Cookies

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.