Trim Healthy Mama

(2014) I have just became familiar with the Trim Healthy Mama way of eating.  I’m just getting started so I wanted to post some THM recipes, menus, tips and pictures here while I begin on my THM journey.  Baby steps…:)

Some of these meals may not be correct.  As I read the book I’ll become more familiar with the plan and will be making adjustments in my diet and here on this page.  (The 2014 holidays sidetracked me and I was off this plan for a while but rededicated August 2015.)

I hope this page inspires you!  If you’re a THM Pro, be sure to leave me a comment and help direct me on this journey.  🙂

S (satisfying) meals are low carb with healthy fats such as cheese, coconut oil, and real butter.

E (energizing) meals are low fat with healthy grains such as homemade sourdough bread, Ezekiel bread, sweet potatoes, or quinoa.

The sisters have a new cookbook out and a new simplified THM plan book.  (affiliate links) So excited!  I’ve seen so many pictures of the delicious sounding recipes from the new book that I just had to order it! The price is good, too.  🙂 (click on the pics to see more detail)

THM cookbook

thm plan

THM Double Peanut Butter Fudge Swirl Brownies.  So yummy!  The recipe is in their first cookbook, see above.


Here’s a recipe I tried today – THM (E) Banana Bread made with gluten free oat flour (ground up oats) and all kinds of yummy stuff.  Here’s my photo.  The recipe can be found on Whole Food Mom on a Budget.  The only changes I made were to add 1/2 cup sweetener (instead of 1/3) and a dash of cinnamon.   It was absolutely delicious and I give it a ♥♥♥♥♥ 5 heart rating!  🙂

banana bread

banana bread shortcakeE Dessert:  Banana Bread Strawberry Shortcake (made with one slice of the E banana bread, topped with a few smashed strawberries and a squirt of whipped topping) Delicious!  This was a very small portion, only a few bites.

THM low carb pizzaS Lunch: Thin and Crispy Crust Pizza – Joseph’s Pita Bread (5 net carbs) topped with mayo, Parm cheese, fresh tomato slices, green onions, 2 slices salami, a little local breakfast sausage, and some mozzarella cheese.

hambrgrS Dinner: Hamburger Steak with Cream Gravy -along with mashed cauliflower, skillet fried green beans, and sliced tomato.

(NOTE: I eat almost all my meals on a small 8″ or so plate.)

taco salad crunch

E lunch: Taco Salad Crunch Delicious salad with a some crunch from a few baked blue corn chips. Yum!  Recipe can be found at Mrs. Criddle’s Kitchen.

THM sandwichE lunch: Deli Sandwich Ezekiel bread spread with 1 wedge Laughing Cow cheese, with lean deli ham, tomato and lettuce, and a side of radishes.  Cantaloupe for dessert.

THM E lunchE Lunch:  2 Wasa crackers spread with 1 wedge of LC Cheese (1.5 fat) and topped with 97% fat free deli ham with fresh tomatoes and a smaller cucumber, with a little cantaloupe.

THM LunchE Lunch:  2 Wasa crackers spread with 1 wedge of LC Cheese (1.5 fat) and topped with 97% fat free deli ham with 1/2 apple…Feedback:  That is a good E.  (If you find it doesn’t fill you or hold you 3 hours, you could always add a little more protein, some non starchy veggies, and the whole apple.)

,,,fried radishesS Side: Fried Radishes (low carb) that I ate as a side to my burger.  Radishes sliced and fried in a little bacon grease with a some diced onion and seasonings.

Big Boy SmoothieFP Snack: Big Boy Smoothie

photo(15)S Lunch: Grilled Chicken (legs) Salad with sliced radishes, cheddar cheese, and homemade dressing made with mayo.

tunaE supper: Tuna patties (water packed, with about 1/4 c oat flour & a little egg whites to hold it together, fried in 1 teaspoon coconut oil), sweet potato with Greek yogurt, green beans, and some cantaloupe —will drop the fruit next time.  Was told this: You want to be careful with higher carb items like the sweet potato combined with the cantaloup. Melons tend to be a bit higher glycemic and are best alone with lean protein sources for your E meals. That with the sweet potato (the book recommends 1 medium) might be a bit over the 45 grams of carbs. Love what you did with the tuna! Great idea.

Shared on the FB group page and used with permission (by Katrina B Self)

THM E mealE Lunch: Per Katrina- fresh farm raised fruit and vegetables…who can say no. I tried to add protein with laughing cow cheese, wasa crackers and chicken breast lunch meat.   And no that yogurt is a dip…Spicy ranch…won’t eat all of it.    …(That looks and sounds amazing, Katrina! – especially the spicy dip idea!  🙂 Thanks for sharing.)

choc chipS dessert: chocolate chip cake in a mug (used almond flour and sf choc chips)

apple oatsE Breakfast: overnight oatmeal with diced apples, cinnamon, and pan seared lean deli ham

raspberry shrinkerThe Shrinker – made with raspberry zinger tea

sausageS Breakfast: smoked sausage wrapped in an almond flour pancake

shrinkerThe famous SHRINKER, all day sipper drink.  See the girls do a video of the recipe here:

photo 1E Breakfast: THM Pancakes with greek yogurt and fruit only syrup

tuna sandwichE Lunch: Tuna Salad (made with FF Greek yogurt and pickle relish on Ezekiel bread.  (Note– 2 slices of the bread for an E, 1 slice for an S)

photo 3FP Snack: Fat Stripping Frappe (pg 240 in book)

photo 2S Lunch: Garden salad with diced ham and homemade dressing

pocket pizzaS supper: pocket pizza using low carb tortilla, side salad with cukes and homemade salad dressing


PB choco shakeS snack: Peanut Butter shake with 1 T cocoa added – yum!


bfast burritoS Breakfast: Breakfast Burrito made with a low carb tortilla, 3 slices bacon, 1 egg, and 1 T diced onion


photo(3)E lunch: Ezekiel bread, mustard, turkey, popcorn chips (iffy), homemade salsa, 1/2 apple


breakfastS breakfast – 2 eggs, bacon, low carb toast


Hamburger supper SS supper – hamburger, mushrooms, parmesan, sliced tomatoes


oatmeal EE breakfast – old fashioned oatmeal with blueberries and Stevia


pancakesS breakfast – almond flour pancakes to have ready for breakfast


Strawberry GGMSStrawberry Good Girl Moon Shine


taco salad taco salad2S supper – taco salad with lean hamburger, tomatoes, cheese, jalapenos, homemade dressing (sour cream, mayo, spices)

photo(3)My first E lunch: turkey and lettuce sandwich, watermelon



In an E meal, if you are eating a lean protein from the meats or dairy listed for E, you can eat freely from these and not count the fats as long as they are 96% or above FF.!

Want an E meal? The end of Chapter 9 has a handy list of things to choose from! Keep fuels separate, wait three hours between meals/ snacks.

We don’t count the fats in our main protein source such as:

chicken or turkey breast (without skin)
0 Greek Yogurt
Wild Caught Salmon

Example: E meal- 2 slices is Ezekiel bread, 2 slices of lean turkey bacon, and 1 c of lowfat is ff cottage cheese or yogurt with 1/2 cup of whatever fruit.

The cottage cheese or yogurt will be my main protein source, so I don’t count the carbs in that because it’s either lowfat or fat free. I would count the fat in the turkey bacon, because it’s not a true lean protein, and it’s my secondary protein.

In an S meal: you don’t count the carbs in your main protein source.

Cottage Cheese
Most will show a carb count. You just want to make sure sugar isn’t in the ingredients. If not- eat freely of it.

This only applies to your main source of protein.

I basically always have protein and non starchy vegetables. And I know that if I want to I can add either fat or a carb and I don’t mix the two.

1. S= more than 5g of fat and less than 10gcarbs
2. E= less than 5g of fat and more than10g carbs (up to45g)
3. FP= less than 5g fat and 10 g carbs.
Until I am confident of using THM I’ve been mostly sticking to the list under each section and not worrying about ” numbers”.

***Approved – On Plan QUEST Bars:***

Double Chocolate Chunk (6g fat – Light S)

Cinnamon Roll (6g Fat – Light S)

Lemon Cream Pie (5g Fat – Light S)

Coconut Cashew (6g Fat – Light S)

Strawberry Cheesecake (4.5g Fat – Fuel Pull)

Banana Nut Muffin (5g Fat – Fuel Pull)

Chocolate Peanut Butter (5g Fat – Fuel Pull)

These are the only ones on plan.  The others all use Splenda.

Light, Deep, and Heavy S explained:

Nutshell version:

light S = more than 1 tsp of fat, but still fairly light in fat

heavy S = high fat; fat from many sources (cheese, nuts, etc)

deep S = high fat, but with fat from pure sources (meat, oil. etc)

6 responses to “Trim Healthy Mama

  1. CINDY McCoulf

    I’m new to The THM plan,but so far I’m really loving it.I get confused with some of the food pairing , so I really appreciate your pictures.Thanks so much

  2. Pingback: Starting the Trim Healthy Mama plan | Heart of a Country Home

  3. Hi are you still doing THM? How much have you lost – and lastly – where can I get the recipe for Almond flour pancakes…they look yum.

    Thanks for wonderful posts.

    • I fell off the wagon for a while, but was probably about 50% THM the first part of 2015. Then in August 2015 I started again. I lost about 15 lbs (super slow turtle here due to thyroid issues) but have had some serious personal issues that caused a lot of upheaval in my life. I’m back to it because I feel so much better when I stick to it. It seems to work for me, even tho my results are slow. 🙂 I love the new cookbook, too! It has some great recipes in it.

  4. Great post, thank you! The images 2/ fuel type helps so much!

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