Welcome to my Recipes & Meal Planning hub—where real life meets realistic meals.

Here you’ll find budget-friendly recipes, weekly meal plans, and nutrition-focused food ideas designed for busy households, picky eaters, and anyone trying to eat better without overcomplicating dinner.

I focus on meals that support energy, balance, and consistency—whether that means iron-rich foods, GLP-friendly portions, batch cooking, or simple ingredient swaps that actually work in real kitchens.

No extreme rules. No gourmet ingredients. Just practical recipes and meal planning strategies you can stick with.

Cheesy meatball sub casserole made with toasted hot dog buns to prevent sogginess

The Ultimate No-Sog Meatball Sub Casserole (The Hot Dog Bun Hack!)

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Do you ever stare at that half-empty bag of Sam’s Club hot dog buns and wonder if they’re destined for the trash? Stop right there. We’ve all been there: you bought the bulk pack for a cookout, and now you have six buns left that are getting just a little bit dry. This Meatball Sub Casserole is the ultimate “zero-waste” dinner that actually tastes like a gourmet Italian sub.

The secret? A specific layering technique that ensures your bread stays crispy and your cheese stays gooey. No soggy bread allowed in this kitchen!

Cheesy meatball sub casserole made with toasted hot dog buns to prevent sogginess

Why You’ll Love This Recipe

  • Budget-Friendly: Uses up those leftover buns and frozen meatballs.
  • Meal Prep King: Tastes even better the next day (if there are any leftovers!).
  • The “Anti-Sog” Method: We use a double-barrier technique to keep the bread toasted and firm.
  • Kid-Approved: It’s basically a giant pizza-meatball hybrid. What’s not to love?

The Secret to Crispy Bread

Most casseroles tell you to dump the sauce right onto the bread. Mistake! To get that authentic sub crunch, we do two things:

  1. The Pre-Toast: We turn those buns into giant, garlicky croutons first.
  2. The Cheese Barrier: By putting a layer of mozzarella under the sauce, we create a fat-based barrier that prevents the marinara from soaking into the bread.
olden-brown meatball sub casserole in a 9x13 baking dish featuring melted mozzarella and toasted hot dog bun pieces.

🧀 Meatball Sub Casserole Recipe

  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Total time: 45 minutes
  • Servings: 6–8

Ingredients

  • 6–8 hot dog buns: Slightly stale is actually better here!
  • 20–24 meatballs: Fully cooked (frozen works great, just thaw them slightly).
  • 2–2½ cups marinara: Use a thick brand (like Rao’s) or simmer it down.
  • 2 cups shredded mozzarella: The soul of the dish.
  • ½ cup provolone: Optional, but adds that “deli” flavor.
  • ¼ cup grated parmesan: For that salty crust.
  • 2 tbsp melted butter: Or olive oil.
  • Seasoning: 1 tsp garlic powder, 1 tsp Italian seasoning, salt & pepper.
  • Optional: Pepperoncini slices or red pepper flakes for a kick.

Instructions

1. The Anti-Sog Toast

Preheat your oven to 375°F. Split or tear your hot dog buns into large, bite-sized chunks. In a large bowl, toss them with the melted butter, garlic powder, Italian seasoning, salt, and pepper. Spread them on a baking sheet and bake for 8–12 minutes until they are golden and feel dry to the touch.

2. Prep the Sauce & Meatballs

While the bread toasts, simmer your marinara in a pan for 10 minutes to thicken it up (runny sauce = soggy bread!). Add your meatballs to the sauce just to coat them and get them warm.

3. The “Pro” Layering Strategy

Grease a 9×13 baking dish. Layer in this exact order:

  1. Toasted Buns (The foundation)
  2. Mozzarella + Provolone (The moisture barrier)
  3. Meatballs & Sauce (The star of the show)
  4. Repeat! (Finish with a final dusting of Parmesan)

4. Bake to Perfection

Bake uncovered for 20–25 minutes. You want the cheese bubbly and the edges of the bread to look toasted.

5. The Finishing Touch

Switch to the broiler for 2–3 minutes to get those brown “pizza spots” on the cheese. Crucial Step: Let it rest for 10 minutes before digging in. This lets the steam escape so the bread stays crisp!

🧊 Storage & Reheating Tips

  • Fridge: Lasts 3–4 days in an airtight container.
  • Reheat: For best results, use an Air Fryer or oven at 350°F to re-crisp the bread. The microwave works in a pinch, but the bread will soften.

🛒 Bulk-Buy Strategy (Sam’s Club/Costco)

This recipe is the “Holy Grail” for bulk shoppers. If you have a giant bag of Member’s Mark frozen meatballs and a flat of buns, you can whip this up for pennies per serving. It’s the smartest way to clear out the pantry before your next grocery run!

Did you try the garlic butter drizzle trick? Let me know in the comments below!

Does this recipe not seem like it’d be your thing?! No worries, there’s bound to be something you love here!

Infographic titled TikTok Food Trends: Worth Trying? featuring illustrations of viral recipes like the tortilla wrap hack, salmon rice bowl, Marry Me chicken, sleepy girl mocktail, pesto eggs, baked feta pasta, birria tacos, and green goddess salad.

Viral TikTok Recipes: 10 Hall of Fame Legends (2026)

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Since 2020, TikTok has launched countless food trends, but only a select few have earned a permanent spot in my family’s recipe rotations. Forget the fads that faded—these are the tried-and-true viral recipes that delivered on flavor, convenience, and pure deliciousness. From easy weeknight dinners to satisfying snacks, these are the Top 10 TikTok recipes that actually stuck and why they’re still worth making in 2026!

Infographic titled TikTok Food Trends: Worth Trying? featuring illustrations of viral recipes like the tortilla wrap hack, salmon rice bowl, Marry Me chicken, sleepy girl mocktail, pesto eggs, baked feta pasta, birria tacos, and green goddess salad.

1. Emily Mariko’s Salmon Rice Bowl (2021)

  • Why it stuck: The ultimate healthy, 2-minute lunch that feels gourmet. Perfect for using up leftover salmon and rice.
  • The Basics: Flake leftover salmon and place on hot white rice. Add a small ice cube on top, cover with parchment paper, and microwave for 1-2 minutes to steam. Drizzle with soy sauce, sriracha, and Kewpie mayo. Serve with roasted seaweed sheets.
  • Watch the Viral Video Here

2. Baked Feta Pasta (2021)

  • Why it stuck: A delicious one-pan wonder that literally caused feta shortages. Minimal effort, maximum flavor.
  • The Basics: Place a block of feta cheese in the center of an oven-safe dish. Surround with cherry tomatoes, drizzle generously with olive oil, and add minced garlic. Bake at 400°F (200°C) for 25-30 minutes until tomatoes burst and feta is soft. Mash everything together, then toss with cooked pasta.
  • Find a Recipe Tutorial

3. The Tortilla Wrap Hack (2021)

  • Why it stuck: Revolutionized wraps by making them mess-free and perfectly foldable.
  • The Basics: Make a single cut from the center of a large tortilla to one edge. Fill each of the four quadrants with a different ingredient (e.g., cheese, protein, veggies, sauce). Fold each quadrant over the next, creating a triangle. Grill or pan-fry until golden.
  • Master the Fold Here

4. Gigi Hadid’s Spicy Vodka Pasta (2020)

  • Why it stuck: Restaurant-quality comfort food using pantry staples.
  • The Basics: Sauté diced onion and garlic, add tomato paste and cook down. Stir in red pepper flakes and a splash of vodka (optional). Add heavy cream and butter, then stir in cooked pasta and plenty of grated Parmesan cheese.
  • Get the Full Recipe

5. Grinder Salad Sandwich (2022)

  • Why it stuck: Elevated the classic sub sandwich with a tangy, addictive chopped salad topping.
  • The Basics: Layer deli meats (like turkey, ham, salami) and cheese on a hoagie roll, then toast until cheese is melted. For the “grinder salad,” finely chop iceberg lettuce, red onion, pepperoncini, and mix with mayo, red wine vinegar, olive oil, and Italian seasoning. Pile the salad on top of the warm sandwich.
  • Make Your Own Grinder

6. Pesto Eggs (2021)

  • Why it stuck: The simplest way to upgrade your breakfast eggs with gourmet flavor.
  • The Basics: Instead of oil or butter, spoon 1-2 tablespoons of basil pesto into a hot pan. Crack eggs directly into the pesto and fry until cooked to your liking. Serve on toast, with avocado, or in a breakfast burrito.
  • Try Pesto Eggs Now

7. Birria Tacos / Quesatacos (2020 – Present)

  • Why it stuck: Introduced home cooks to the joy of crispy, dippable, cheesy tacos.
  • The Basics: Slow-cook beef (chuck roast) with chiles and spices until tender. Shred the beef. Dip corn tortillas in the fatty consome (stew liquid), fill with beef and cheese, then fry until crispy. Serve with a side of the consome for dipping.
  • Find a Birria Recipe

8. Green Goddess Salad (2021)

  • Why it stuck: A highly addictive, crunchy, and refreshing dip-like salad that lasts for days.
  • The Basics: Finely chop cabbage, cucumber, and chives. For the dressing, blend basil, spinach, garlic, nutritional yeast, lemon juice, olive oil, and cashews. Toss the chopped veggies with the dressing and serve with tortilla chips.
  • Get the Green Goddess Recipe

9. “Marry Me” Chicken (2022)

  • Why it stuck: The ultimate “impressive but easy” dinner date dish that promises delicious results.
  • The Basics: Pan-sear chicken breasts, then simmer in a creamy sauce made with sun-dried tomatoes, garlic, chicken broth, heavy cream, and Parmesan cheese. Finish with fresh basil.
  • Cook Marry Me Chicken

10. The Sleepy Girl Mocktail (2023 – 2026)

  • Why it stuck: A delicious, functional drink that naturally promotes relaxation and better sleep.
  • The Basics: Combine tart cherry juice, magnesium powder (flavorless or flavored), and top with sparkling water or a prebiotic soda. Stir well and drink before bed.
  • Mix a Sleepy Girl Mocktail

Which TikTok sensation has earned a permanent spot in your kitchen? Let me know in the comments below!

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Infographic checklist titled Lauren Loves a Deal: Iron-Rich Family Grocery List. Includes heme and non-heme proteins, fortified grains, and Vitamin C fruit pairings for better iron absorption.

Iron-Rich Meal Plan: Family-Friendly Foods That Boost Absorption

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Building an iron-rich meal plan doesn’t have to mean expensive groceries, complicated recipes, or nightly dinner-table negotiations. Whether you’re managing food noise changes, low energy, or just trying to fuel your family better, iron is a critical (and often overlooked) mineral.

Below is a real-life guide that breaks down:

  • Heme vs. non-heme iron
  • Why your iron lab number isn’t the most important one
  • Picky-eater strategies that actually work
  • A budget-friendly, family-approved weekly meal plan

Why Iron Matters (Quick but Important)

Iron helps red blood cells carry oxygen throughout your body. When iron is low, oxygen delivery suffers—and that can look like:

  • Fatigue that doesn’t match your sleep
  • Brain fog
  • Headaches
  • Low stamina or motivation

You can be eating enough food and still struggle if iron isn’t being absorbed or stored properly.

Infographic checklist titled Lauren Loves a Deal: Iron-Rich Family Grocery List. Includes heme and non-heme proteins, fortified grains, and Vitamin C fruit pairings for better iron absorption.

Heme vs. Non-Heme Iron: What’s the Difference?

Not all iron works the same way in your body. Understanding this is how you stop spinning your wheels.

Heme Iron (The High-Efficiency Option)

Found in:

  • Red meat
  • Poultry
  • Fish

Why it matters:
Your body absorbs 25–30% of heme iron easily.

Budget tip:
Ground beef and chicken thighs are two of the most affordable, reliable heme-iron sources.

Non-Heme Iron (The Plant-Powered Option)

Found in:

  • Beans and lentils
  • Spinach
  • Fortified cereals and breads

The catch:
Absorption is lower—around 2–10% on its own.

The hack:
Pair non-heme iron with vitamin C (oranges, strawberries, bell peppers). This can triple absorption.

Why Your Iron Lab Result Isn’t the Star of the Show

This part trips up a lot of people—and it matters.

Serum Iron Is a Snapshot, Not the Story

Your “iron” number shows how much iron is circulating in your blood at that exact moment. It can change based on:

  • What you ate recently
  • Supplements
  • Inflammation or illness
  • Even the time of day

You can have normal or high serum iron and still be iron deficient overall.

Think of serum iron like checking how much cash is in your wallet—it doesn’t tell you what’s in savings or whether you’re running out.

The Iron Labs That Matter More

Ferritin (Iron Storage)
Ferritin shows how much iron your body has stored long-term.

  • Low ferritin = empty reserves
  • Symptoms often appear before anemia does
  • This is why people feel exhausted while being told labs are “normal”
  • Ferritin reflects how much iron your body has stored, while transferrin and saturation show how efficiently iron is being transported and used — not just whether it’s present in the bloodstream.
    Read more from the Cleveland Clinic here

Hemoglobin & Hematocrit (Oxygen Delivery)
These show whether red blood cells can carry oxygen efficiently.

  • They drop later in deficiency
  • By the time they’re flagged, iron has often been low for a while

TIBC, Transferrin & Saturation (Iron Transport)
These reflect how hard your body is working to move iron around.

  • High values can mean your body is scrambling for iron
  • Iron may be present but poorly utilized

Big takeaway:

Iron deficiency is about absorption, storage, and delivery — not just intake.

That’s why food strategy matters just as much as lab numbers.

Picky-Eater Strategies That Don’t Feel Like a Battle

These swaps keep meals familiar while quietly boosting iron.

✔️ The Double-Blend

Blend lentils or spinach into red pasta sauce. Tomato color hides everything.

✔️ Familiar Shapes

Meatballs, nuggets, patties, quesadillas—handheld foods are usually a yes.

✔️ The Breakfast Upgrade

Swap standard cereal for iron-fortified cereal. Same habit, better payoff.

The Affordable Iron-Rich Weekly Meal Plan

This plan focuses on batch cooking, ingredient overlap, and foods kids actually eat.

DayBreakfastLunchDinner
MonFortified cereal + strawberriesTurkey or ham & cheese wrapBeef & bean tacos (50/50 beef + mashed black beans)
TueScrambled eggs on enriched toastLeftover taco bowlChicken thighs & sweet potatoes
WedOatmeal with raisins & seedsPB & banana sandwichSpaghetti with hidden spinach meatballs
ThuFortified cereal + orange slicesLeftover spaghettiSpinach & cheese omelets + hashbrowns
FriGreek yogurt + pumpkin seedsTuna salad & crackersChicken & white-bean nuggets + broccoli
SatHard-boiled eggs & fruitTurkey & spinach quesadillasSlow cooker beef stew
SunPancakes (fortified flour)Leftover stewRed lentil dahl or lentil-boosted pasta

Iron Content Cheat Sheet

Average iron per serving

FoodIron (mg)Type
Fortified cereal (1 cup)18.0Non-heme
Chicken liver (3 oz)10.0Heme
Lentils (½ cup cooked)3.3Non-heme
Spinach (½ cup cooked)3.2Non-heme
Ground beef (3 oz)2.2Heme
Chicken thigh (3 oz)1.1Heme
Egg (1 large)0.9Mixed

Pro Tip: Maximize Iron Absorption

Avoid calcium with iron-heavy meals.
Calcium competes with iron for absorption.

Serve iron-rich meals with water or a small glass of orange juice, and save milk or cheese for snack time instead.

Bottom Line

You don’t need:

  • Expensive cuts of meat
  • Separate “kid food” and “adult food”
  • Fancy supplements out of the gate

You do need:

  • Smart pairings
  • Consistency
  • A plan that fits real life

Iron-rich eating can be affordable, realistic, and family-friendly—without turning dinner into a standoff. If iron has entered the chat for you too, this is one to bookmark.

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Medical Disclaimer:
This content is for educational and informational purposes only and is not intended as medical advice. I am not a medical professional. Always consult your healthcare provider before making changes to your diet, supplements, or treatment plan—especially if you have underlying health conditions or are managing iron deficiency or anemia.

Illustrated smiling cookie dough graphic representing a healthy, high-protein cookie dough recipe with chocolate chips

TikTok Cottage Cheese Cookie Dough (Lauren’s Version)

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If you’ve spent any time on TikTok lately, you’ve probably seen the cottage cheese cookie dough recipe making the rounds. And listen — I was skeptical too. Cottage cheese… in cookie dough? Ma’am.

But after tweaking it to fit real life, GLP appetites, and my “luxury-adjacent but low-effort” standards, I get it. This one is creamy, lightly sweet, protein-packed, and hits that cookie dough craving without sending your blood sugar (or stomach) into chaos.

This is my go-to when:

  • food sounds “meh”
  • I want something sweet but not a whole thing
  • protein still needs to happen
  • my brain wants dessert but my body wants peace

Let’s get into it.

Why Cottage Cheese Cookie Dough Is Everywhere

This recipe blew up for a reason:

  • Cottage cheese blends smooth (no curds, promise)
  • High protein = keeps you full longer
  • No baking, no eggs, no drama
  • Totally customizable depending on cravings

And yes — it actually tastes like dessert.

Illustrated smiling cookie dough graphic representing a healthy, high-protein cookie dough recipe with chocolate chips
Healthy cookie dough — because dessert can be fun and functional.

Lauren’s TikTok Cottage Cheese Cookie Dough Recipe

Ingredients

Directions

  1. Add the cottage cheese, brown sugar, and vanilla to a blender or food processor.
    Blend until very smooth — this step matters.
  2. Transfer the mixture to a bowl.
  3. Stir in the almond flour until fully combined.
  4. Fold in the chocolate chips.
  5. Chill for 20–30 minutes if you want it thicker… or grab a spoon immediately. No rules here.

Texture & Taste Notes (Because Details Matter)

  • Texture: Creamy, thick, spoonable cookie dough
  • Sweetness: Mild but satisfying (not cloying)
  • Flavor: Vanilla-forward with chocolate in every bite
  • Curd Situation: None. Zero. Trust the blender.

If you like edible cookie dough but don’t want the crash, this hits the sweet spot.

Pro Tips (Lauren-Approved)

  • Want it sweeter? Add a drizzle of maple syrup or honey
  • Dairy sensitive? Use lactose-free cottage cheese
  • More protein? Add a scoop of vanilla protein powder (reduce almond flour slightly)
  • GLP-friendly portioning: A few spoonfuls go a long way — this keeps well in the fridge for 3–4 days

Is This GLP-Friendly?

Short answer: yes, for many people.
Longer answer: high protein + fat + lower sugar = slower digestion and fewer spikes. This is one of those recipes that feels indulgent but sits well for a lot of us navigating reduced appetite, food noise, or “dessert but make it reasonable” seasons.

As always — listen to your body. No one food is universal.

Final Thoughts

This recipe is proof that:

  • viral food doesn’t have to be trash
  • protein can be fun
  • dessert doesn’t have to be dramatic
  • and cottage cheese deserves a PR rebrand

If you make this, I need to know. Tag me, message me, or tell me if you tweaked it — I love a remix.