Trim Healthy Mama What to Buy for Success on Plan

Thinking about starting Trim Healthy Mama? What to buy to have success on plan and to understand how THM works.

Trim Healthy Mama What to buy to understand the plan

While it is entirely possible to do THM without any special ingredients, I would NOT recommend trying to work TrimHealthyMama without reading the plan book. (See also: How to do TrimHealthyMama without the book.)

Also important to buy for success on THM? The cookbook. I use my cookbook every single day.  The recipes are delicious, and cooking from the cookbook for a while will help you figure out how to “Trim-ify” your other recipes.

How to do TrimHealthyMama Without the Book

Trim Healthy Mama What to buy to eat

Of course, you need to buy plenty of health food to eat on THM! Meats of all kinds, non-starchy vegetables, sweet potatoes, dairy products such as butter, sour cream, cottage cheese, cheeses, cream – all on plan. Stock up on brown rice and oats, berries and fruit too.

Trim Healthy Mama What To Buy

What about special ingredients? Which ones do you need to buy to do well on TrimHealthyMama?

One must have (in my opinion) for success on THM? A good-tasting stevia!

These vary a lot in their quality and taste. TrimHealthyMama’s stevia products are hands down the best I’ve tasted, and I’ve been using stevia for almost 20 years. I’m partial to Super Sweet. Gentle Sweet is also very popular. And the straight up Pure Stevia is very economical, as you only have to use the tiniest amounts.

I also like the stevia from ALDI. Buy the one in green packets, not the large bag (it is mixed with maltodextrin and is not on plan). The packets are great to keep in your purse.

Buy Trim Healthy Mama Baking Blend. Trust me on this. It’s delicious and makes your life easier. You need it to create the yummy desserts (pies, cakes, cookies and muffins) you can enjoy on plan. You can also make a delicious pizza crust and several on-plan breads with the Baking Blend. If you’re gluten-free, you’re good, as Baking Blend is also GF. (See also: Can you do THM gluten-free?)

I consider the above products to be absolutely necessary for success on plan with THM. Buy them right away when you start Trim Healthy Mama.

Without them, you’re going to make life much more complicated and far less delicious. Without a good stevia product, you’ll be tempted to eat sugar. Having a yummy on-plan treat around means you won’t succumb when people around you are eating sweets.

The following ingredients are always stocked in my kitchen too:

What to buy to make Trim Healthy Mama much easier and more delicious

Whey protein is also super-helpful for THM. You use it to make smoothies puffy and creamy and to add protein, among other things. Whey protein is something you have to shop very carefully for because much of it contains added sugar or other unwanted, unhealthy ingredients. The TrimHealthyMama whey protein is wonderful and has no suspicious junk in it. It’s also priced more reasonably than other brands.

Collagen is an ingredient that’s not only great for your health, but it makes you prettier!

Peanut flour – if you are a peanut butter lover like I am, you must get your hands on some peanut flour. You can find it in grocery stores these days, but some of them have added sugars. Play it safe and buy the THM brand.

Flavor extracts – I get mine from OliveNation because their prices on organic flavorings are great, and they send out discount coupons to your email regularly. I order lime, caramel, raspberry, strawberry, maple, and other flavors for smoothies, desserts and other yummy things.

Oolong Tea – I love oolong tea now. Before THM, I had never drank it. I use it to make Salted Caramel Oolong (sooo delicious, it feels like a decadent dessert) and for the Shrinker. I buy the Prince of Peace brand because it’s organic and very budget-friendly.

You might want to visit my TrimHealthyMama Amazon store to buy THM-safe products all in one spot. See more of my favorite TrimHealthyMama products to buy here.


How to do TrimHealthyMama without the book

If you’re wondering how to do TrimHealthyMama without the book, this post is for you.

How to do TrimHealthyMama Without the Book
My well-loved copy of the THM cookbook, filled with Post-Its and with pages falling out!

How to do TrimHealthyMama without the book

Step One: Misunderstand the plan and therefore, accidentally eat crossovers or off-plan all the time (or no E meals). Either you won’t lose weight or you’ll plateau and never reach goal weight.

Without reading the TrimHealthyMama plan book, you won’t understand the science behind the plan and how and why it works.

Because of this, you’ll make excuses, go off-plan frequently, and trash-talk THM online. You’ll ask simplistic questions in the THM Facebook group that are easily answered in the plan book, wasting other people’s time as they attempt to answer your questions and testing the endless patience of the administrators there, who volunteer their time to help people who are actually committed to their health and weight management.

Step Two: Spend hours of time and tons of frustration searching for free THM explanations, shopping lists, menu plans and guides

Without the book, you won’t understand how to implement the plan into your life. You won’t know exactly which foods are on plan, what’s off plan, and what’s a personal choice. You won’t know how to grocery shop, meal plan or what to eat in a restaurant.

Therefore, you’ll spend hours in hair-pulling frustration searching online for free information instead of having it in one volume that you can pull off your shelf in seconds. You’ll spend more money in printer ink and paper, printing these guides out and cluttering up your kitchen with loose pages.

Step Three: Stumble around looking for THM recipes online, hoping and wishing they’re actually on plan. 

Without the book, you won’t have a fundamental understanding of how E, S and FP meals are created. So you won’t know how to tweak your existing recipes to make them THM-safe, and you won’t know if bloggers’ recipes are actually compliant.

Step Four: Get serious about your wellness, actually commit, and go to Amazon and buy the book.

At the time of this writing, you can get the book brand new (with free shipping if you have Prime), for $12. $12! Anyone living in a developed country can afford this, and if you can’t, you can request the book from your library (or through inter-library loan if your local branch doesn’t have it).

You’re worth it. Invest in your health and longevity and buy the TrimHealthyMama plan book!

Now here’s a great question:

Which Trim Healthy Mama book should I buy?

Most people recommend the second book. It looks like this:

It’s more concise, cheaper and has all the info you need to succeed with THM. The authors self-published their first book and it’s not as professionally copyedited as the second. In fact, many people having great success with THM have never even held the first book in their hands. Me included!

p.s. Sorry for the snark, but I used a bit of sarcasm to get the point across. Every day in the THM Facebook group, I see people jumping into the discussion, asking the most basic questions, obviously having never bought the THM book. It’s available in most public libraries, so if money is tight, you can always read it that way. Every day the sweet, patient admins of the group remind people that in order to understand the plan, they need to read the book!

Changing your life takes commitment and work. But you’re worth it.

Your favorite posts in 2016

Hi everyone!

I hope you had a wonderful year and met your weight loss goals with the help of TrimHealthyMama. I thought it would be fun to share the most popular posts on this blog for 2016. If you’re new here, you might have missed one of these.

(And if you’re new here, be sure to sign up for my weekly newsletter by entering your email address to the right. You’ll get instant access to a free ALDI meal plan and other exclusive content to help you in your THM lifestyle.)

Most Popular Posts in 2016

How to do TrimHealthyMama when you hate cooking or don't have time!

How to do TrimHealthyMama if you hate cooking or don’t have time (boy do you guys love this post! It’s the most highly trafficked post by far.)

Trim Healthy Mama ALDI

What does a TrimHealthyMama buy at ALDI?  Aldi is how I stay in budget while eating THM. This one has a free meal plan.

Banana -Cream- Oatmeal THM "E"

Banana “cream” Oatmeal THM “E” – this recipe got lots of positive feedback. I used to have trouble filling up when eating E breakfasts, but this one keeps me satisfied for hours.

What's on plan at Starbucks #THM

What’s on plan with THM at Starbucks? For the coffee addicts like myself!

THM-Safe Starbucks Copycat Recipes

And part two, THM-safe Copycat Starbucks recipes – so you can save money, stay on plan and enjoy your yummy coffee drink too (or snack!)

Enjoy and thanks for reading – and if you like this blog, click on one of the share buttons and spread the love. 🙂 Thanks!

Trim Healthy Mama E Meals: how to get enough

Are you wondering how to fill up when eating Trim Healthy Mama E Meals? That’s one of the challenges for people new to the plan. It was certainly the case with me.

Eating healthy, moderate carbohydrates (“E” fuel) is important for the metabolism and energy levels. This is what makes TrimHealthyMama different from low-carb diets. Low carb diets often cause fatigue because they can mess with thyroid function. This happened to me, which caused me to drop low-carb, thankfully I found THM! Eating low-carb for even a few days causes me to have debilitating fatigue. And no, it’s not “low carb flu”. It never goes away.

Eating carbohydrates in your E meals and snacks prevents this. But some THMers struggle with E fuels, either because they find that E meals don’t fill them up, or because fattier meals (our “S”, or satisfying fuels) are more delicious! But eating too many S meals can cause a weight loss plateau and even mood changes (you need healthy carbs for brain health, it’s the abuse of cheap carbs that cause problems).

Getting enough “E” meals and snacks also helps you stay in your budget, since E foods (rice, fruit, on-plan breads, sweet potatoes) are inexpensive.

Here are a few tips.

Trim Healthy Mama E Meals

Trim Healthy Mama E Meals: how to fit E meals into your THM diet

Devote one meal or snack per day as your “E” fuel.

I love having cream in my morning coffee, so I eat an S fuel breakfast every day so as to avoid a crossover. Because of that, I chose my lunch as my E fuel, since in the middle of the day is when I need the most energy for taking care of and homeschooling my kids.

Lentil stew - "E" meal
Lentil stew – “E” meal

Yours may be different. Maybe a lighter E breakfast works for you (you can enjoy a Trimmy beverage with your breakfast if you like a hot caffeinated drink in the AM).

On-plan granola recipes, oats, egg white omelets with fruit on the side or fruity smoothies are all E fuels. Or try a brown rice pudding – cooked brown rice topped with a little almond milk, vanilla extract and a bit of stevia is delicious for breakfast, especially in cold weather.

I also love having E suppers occasionally since for me, supper usually is a lighter meal. (I prefer to eat most of my calories early in the day and have a light evening meal.)

Lately, I’ve been making a lot of pork chops or pork tenderloin with a fruity glaze. For example, yesterday I cooked pork chops in a pan with a little chopped pineapple and soy sauce for flavor, served over brown rice with half a small sweet potato. It was so delicious!

How to get enough E meals and snacks on THM: Pineapple Pork

Pork tenderloin is also low in fat, quick and easy to cook, and perfect as a protein source with E meals. Last week I made “caramelized” pork tenderloin by glazing it with soy sauce, garlic and a bit of stevia and baking it. So yummy and easy with vegetables.

Trim Healthy Mama E Meals: How to fill up

Get enough protein with your E meals and snacks

Protein is the missing link in making sure your Trim Healthy Mama E meals sustain you!

If you have oatmeal for breakfast, try serving it with Cottage Berry Whip. Or have a Trimmy beverage (FP) with collagen and/or whey protein with your E snack. Have a serving of 0% Greek yogurt after your E lunch, with a dab of stevia and freshly squeezed Meyer lemon juice as a light dessert.

When life gives you Meyer lemons, you make lemony Greek yogurt!
When life gives you Meyer lemons, you make lemony Greek yogurt!

For lunch, try tuna with hot sauce or lemon juice as your protein, or a fish fillet pan-fried in a skillet with just cooking spray.

Keep gummy snacks made with gelatin on hand for dessert after an E meal. They’re usually Fuel Pulls so add few calories, but provide protein to fill you up.

Chicken tenderloins are handy for easy, fast “E” lunches and dinners. These can be purchased inexpensively frozen in large bags. They’re easy to season (use any spice you like; from Cajun to Herbes de Provence to lemon-pepper, or make a simple mustard sauce with a little white wine) and cook fast.

Cook low-fat ground turkey (browned, then rinsed) and store in portion-sized containers for quick and easy protein for meals. Just add brown rice, beans or a sweet potato and you’re all set.

And don’t forget cottage cheese, one of my favorite super frugal proteins. I like to whip mine in the blender so it has a creamy mouth feel.

See this post about my Fuel Cycle E day and also this one where I describe doing a Fuel Cycle. Those were the two days I ate only E meals.

3) Curate a list of your favorite Trim Healthy Mama E meals and snacks

I have some of my favorite E meals and snacks on a dedicated Pinterest board. Try making one for yours.  Some of my favorite Trim Healthy Mama E meals and snacks include:

  • *Sweeties on Steroids (I make mine different every time, depending on what I have on hand.)
  • Baked sweet potato fries
  • *Apple-cinnamon muffin
  • Oats, prepared as Banana Cream Oatmeal, Chocolate Oatmeal, or topped with *Cottage Berry Whip
  • Brown rice (don’t forget this tip to cook brown rice in half the time, I always cook extra to reheat for the next day) with dinner, with a low-fat meat (pork chops, pork tenderloin, shrimp, chicken breast)
  • *Quinoa Goes Cajun
  • *Egg Roll in a Bowl (made with ground turkey, cooked and rinsed, served atop brown rice)
  • White Chicken Chili with beans
  • *Orange Creamsicle Shake (I loved this in summer especially, so refreshing!)
  • Apple slices dipped in *peanut junky butter
  • An orange for dessert (or a *Creamsicle shake)
  • Tacos with low-fat ground turkey and beans
  • Chili prepared with low-fat ground turkey
  • Vegetable soup with chicken breast and garbanzo beans or other white beans (such as a Minestrone soup)
  • Popcorn sprinkled with nutritional yeast
  • Stir-fried shrimp and veggies on brown rice
  • Brown rice for breakfast: warm it and add vanilla, stevia, almond milk, and egg whites for protein. It’s a THM-safe rice pudding.
  • Cowboy Grub


(Recipes with an asterisk * come from the TrimHealthyMama cookbook. More E recipes can be found here.)

4) Don’t forget your non-starchies when you eat E meals!

Eating plenty of non-starchy vegetables with your Trim Healthy Mama E meals is also key to filling your belly and not getting hungry again before 3 hours is up.

To make things easier, I keep frozen bags of veggies on hand. I often can’t take the time to wash and chop veggies, and I find that the convenience of pre-chopped frozen produce means I eat far more vegetables, which is a good thing!

Stocking “seasoning blend”, which is onion/bell pepper/celery, as well as “fajita blend” (onion and bell peppers) makes things easier and faster. I also like Asian mix (for stir fries), and Cali mix (carrots, cauli, broccoli) and Normandy mix (cauli, broccoli, carrots, squash). Bagged, pre-washed salads are also super easy and convenient.

With lunch, I often chop up cucumbers and tomatoes to eat with tuna (tuna is an E fuel as long as it’s not packed in oil, and I mix it with Tabasco instead of mayo). Bubbie’s pickles are my favorite to have with tuna or low-fat turkey (on a *Swiss bread sandwich), and they are probiotic foods. I love them, as they’re real pickles, made with a natural fermentation process instead of with vinegar.

What are your favorite E meals and snacks? How do you make sure you get enough E meals on THM?

Video: How keeping a Food Journal can help you with TrimHealthyMama

How Keeping a Food Journal

Of course, this isn’t mandatory, but keeping a food journal was so helpful to me in the beginning weeks of my TrimHealthyMama experience that I have to recommend it to you here.

I kept a food journal for about one year. It made it so simple to keep track of switching up fuel types, eating enough non-starchy vegetables, and other things that made my weight loss so easy with THM.

The video is only 3 minutes long. I know you’re a busy mama!


In it, I share:

  • How a food journal helped me understand THM quickly
  • How keeping a food journal helps you with meal planning
  • One reason why weight loss plateaus occur and how to avoid them
  • Easy, free tools for keeping a food journal
  • My Bullet Journal and how I use it to make my life easier

Keeping a food journal is simple. Just write down what you ate, what time you ate it, and what fuel type it was. If you’re just getting started and finding THM hard to understand, this will help you.

One final thought: keeping a food journal makes it plain and obvious when you’re cheating and eating off plan! It’s a little painful to have to write down that you succumbed to those french fries (hey – no judgments from me, you’ll see french fries making a frequent appearance in my food journals here!) or those cookies at Grandma’s.

Seeing it in black and white on paper means no more excuses. The plan WORKS, if you work it. It’s a way of staying accountable to yourself.

Feel free to leave questions in the comments!

Trim Healthy Mama Gift Ideas

If you have an anniversary or other special day coming up and need some Trim Healthy Mama gift ideas for the THM devotee in your life, read on!


Trim Healthy Mama gift ideas

Anything from the “my favorite TrimHealthyMama products” would be welcome to most THMErs, but here are some more gift ideas.

The TrimHealthyMama plan book and cookbook are a MUST. If your friend is searching around on the internet, trying to understand the plan or find recipes that are THM-safe, she needs these two books! They’ll save her hours of frustration and boost her efforts to stay on plan.


If your favorite TrimHealthyMama already has the official THM cookbook, get her the other one she wants: Food For Life, a collection of THM-compatible recipes.

Every TrimHealthyMama wants Lily’s chocolate, but she may not want to buy it for herself because it’s a little on the pricey side. But that kind of describes all great gifts, doesn’t it? Something we truly want but hesitate to buy for ourselves? Treat her to a Lily’s multi-pack so she can taste all the flavors!


Trust me when I say that every Trim Healthy Mama drools over the VitaMix! It’s certainly on MY wish list! With a VitaMix, THMers can make those secret shakes (made with okra) super creamy. Ordinary blenders just can’t handle the demand a THMama puts on it! THM mamas bust through cheaper blenders.

A VitaMix is an investment in your health, and a good long-term choice because it will last forever. She can make her favorite Trimmy beverage in it (they can’t be made in many other blenders without exploding hot liquid everywhere! – ask me how I know!), she can even make quick healthy soups in the VitaMix. Or blend bread dough. Or do many other tasks she’s currently (frustratingly) using an inferior product to do.

If your budget is smaller, here’s a gadget that will make her everyday life a little easier: a milk frothing wand. She can use it to put a foamy head on her Trimmy drinks or to mix up Goodgirl Moonshine or other beverages without dirtying the blender. Pictured above is the one I own and use several times a day. I love it! It puts a beautiful foamy top on coffee beverages (see this post about THM-safe Starbucks copycat recipes and “What’s on plan with THM at Starbucks?” if your girl is a coffee lover!)


What about a gift pack from OliveNation?

I love their organic flavor extracts. I use them for my THM shakes, for Trimmy hot drinks, for GGMS, for muffins and cakes, and more. (THMamas use extracts to add maximum flavor with minimal calories.) Put together an order with her favorite flavors and surprise her. I love banana, raspberry, coconut, strawberry, maple and butter (for my oatmeal and to make my own sugar-free maple syrup), and lime.

olive nation coupon code

And finally, TrimHealthyMamas can never have enough measuring cups and spoons. Give her an extra set in stainless steel so they’ll last forever.

This set even includes teeny-tiny spoons perfect for measuring those tiny amounts of pure stevia powder! It has 1/64 and 1/32 teaspoons. Trust me, THMers need those sizes.

What would be your dream gift idea as a TrimHealthyMama? 

(Hint: mine would be the VitaMix!)

THM Starbucks Copycat Recipes

In my blog post on “What’s on plan with THM at Starbucks?”, I promised to create a post with THM Starbucks copycat recipes. Here it is!

THM Starbucks Copycat Recipes


THM Starbucks Copycat Recipes

For you Starbucks mocha lovers who don’t want all the empty carbs and sugar:

Sugar-free Peppermint Mocha recipe

Peppermint Mocha and Caramel Mocha recipe – two in one here for those who love their fancy mochas.

Better-than-Starbucks Hot Chocolate

Copycat Starbucks Passion Tea Lemonade – if you love this lemonade/berry tea combo, so refreshing on a hot summer day, try this recipe.

For the Frappuccino lovers…

Vanilla Latte OR Frappuccino Copycat Recipe – this one requires making a concentrate that you can use for the base of either a hot latte or frozen frappe beverage.

Salted Caramel Mocha Frappuccino – what would have been an unhealthy sugar-and-fat bomb is now a healthy, sugar-free, low carb treat.

(Don’t forget that the THM Mocha Fat Stripping Frappa (FSF), from the THM Cookbook, is basically a fuel pull mocha frappuccino. My favorite Fuel Pull FSF-style recipe is Briana’s Chocolate Dreamy, by the way. I think it’s better than the one in the cookbook.)

If you give a (THM) girl a latte…

Coffee House THM-safe Latte – if you love a latte, try this recipe which can be made FP or S fuel.

Copycat Caramel Macchiato recipe – did you know that a caramel macchiato is just a latte with added vanilla and caramel syrup? Here’s a recipe if that’s your drink of choice.

If Chai is your thing…

Iced Vanilla Chai 

Iced Chai Tea Latte – otherwise known as the Shrinker. OK now I feel silly, because I never realized until this moment that the Shrinker is indeed an iced chai tea latte!

The Shrinker Latte – a hot twist on the Shrinker.

For all you pumpkin spice lovers…

Pumpkin Spice Frappuccino Copycat Recipe

Pumpkin Spice Latte copycat recipe

Like your coffee iced? 

Iced Coffee – either S or FP

Here’s another Easy Iced Coffee recipe. Don’t forget to add collagen to your iced coffee for extra protein and other benefits. You won’t taste it in the finished product.

Collagen in my iced coffee
I put collagen in my iced coffee

What about Starbucks copycat food recipes? Here you go! 

Sugar Free Copycat Starbucks Lemon Loaf – ooh! ooh! I love lemon loaf.

Low Carb Salted Caramel Cake Pops – ooh, I love anything salted caramel.

Low Carb Pumpkin Cream Cheese Muffin recipe – I also love the pumpkin spice muffin at Starbucks. I looked forward to it every year in my pre-THM days. But the homemade version is just as good, and of course cheaper and much better for you!

Did somebody say THM-safe Cranberry Bliss Bars? Yes, please!

Iced Coffee Ice Cream – love Starbucks ice cream? Here’s a healthy substitute.

If coffee isn’t your thing or you’re trying to wean yourself from caffeine, here’s a review of my favorite coffee substitute: Teeccino herbal coffee

Pictured below is my homemade cappuccino, made with half and half (breve). I make espresso on a stovetop espresso maker, warm the milk and froth it with a milk frother, and voila!


One great place to get flavor syrups and extracts that are sugar free: OliveNation. As a customer, you will get coupon codes in your email weekly. Natural flavor extracts are also available at Amazon, but I’ve found that OliveNation beats their prices.

And as I mentioned in the “What’s on plan with THM at Starbucks?” post, you can buy flavored stevia on Amazon- two steps in one.

Keep in mind that most flavor syrups, including the ones at Starbucks, contain sucralose (Splenda) and/or maltodextrin, both of which are not on plan with THM. Flavored stevia or flavor extracts are a better choice!

If you enjoyed this post, subscribe to my weekly newsletter. You’ll get exclusive content and gain instant access to a FREE TrimHealthyMama-safe ALDI meal plan!

Trim Healthy Mama Week 1: Mistakes I Made

It didn’t take me long to get the hang of eating THM style: only a couple of weeks until I had the basics down. But in my first week, I did make some mistakes. I’m sharing my Trim Healthy Mama Week 1 mistakes here for people new to the plan.

Trim Healthy Mama Week 1

Feeling guilty about Crossover meals.

Until I truly understood how to separate fuels, I often ate accidental crossovers. I would then feel guilt as if I had cheated. But this is silly! Crossovers are a part of THM, especially if one is breastfeeding or pregnant. Guilt is not an appropriate emotion when it comes to healthy food. Be patient with yourself as you learn the plan.

Going too long in between meals, which leads to overeating later

It really is important for most of us to eat every 3-4 hours, especially early on in our THM journey while we’re rediscovering our natural appetite and healing our metabolism. Try setting your phone alarm to remind you to eat. I would get busy and forget to eat then eat too much later on (especially if I ate too little or skipped breakfast!). Fuel your body!

Not eating enough protein!

A lot of E meals and snacks are delicious, but in Week 1 you may forget to anchor your E fuel with adequate protein. Previous to THM you may have overeaten carbs, and now that you’re being told to be mindful of portion sizes, you find yourself not feeling sated.

Protein! If you have a hard time getting enough, try adding a Trimmy or Fat Stripping Frappa beverage with your E meal and blend Collagen and/or Whey Protein in it to boost the protein.

Feeling like the Very Hungry Caterpillar, constantly snacking but never feeling sated.

Sometimes, I’m so busy with my (7) kids, homeschooling, blogging and other things that I don’t really take the time to SIT DOWN and feed myself. I just eat little snacks instead of really nurturing my body. I would never treat my kids this way, but I do it to myself, and then I find myself hungry all day long!

The remedy for this is simple: sit down at the table, put your food on a nice plate, eat with a fork and napkin, and savor. Chew and enjoy your food, and eat enough so you don’t need to snack again in an hour.

Things you may notice in Week 1 of Trim Healthy Mama:

  • low blood sugar. Some people experience this as their body becomes accustomed to burning fat, or as a response to cutting out sugar. It will pass. Be sure to eat enough protein! (Do I sound like a broken record?)
  • quick weight loss. I lost 7 pounds in Week 1 on THM!
  • dizziness when standing/low blood pressure. Not everyone has this symptom, and it’s usually related to hypoglycemia. I think I got this because I’ve always struggled with hypoglycemia, which is why a no-sugar diet is so important for me! Again: be sure to anchor those E meals with protein. And use mineral salt. You may have to increase your salt intake a bit.
  • digestive issues. I didn’t have any digestive problems on THM, in fact my digestive issues dramatically improved! But others do experience this as their bodies adapt to more fiber and ingredients like stevia, glucomannan and oat fiber. Give it time, the gas will go away. (Unless you have an allergy to stevia, which a small percentage of people have.)

What did you notice in your first week on TrimHealthyMama?

How to do TrimHealthyMama when you hate cooking (or don’t have time!)

Last week on the TrimHealthyMama© Facebook page, a discussion was prompted by one woman’s lament that she couldn’t do THM because she just didn’t love cooking. She complained that she didn’t want to spend hours a day in her kitchen, that crafts were more her thing.

There were a ton of comments. Some people took the stance that cooking for oneself is a worthwhile endeavor. You’re worth it, your health is worth it… etc.

That’s very true.

However, for those who hate to cook or just don’t have much time, it’s of little help.

It’s a misconception that you must spend hours in the kitchen every day in order to do TrimHealthyMama.

If you hate cooking or simply don’t have much time to do so, pay special attention to the Drive Thru Sue sections of the Plan book.

Everyone has to eat, so we all have to devote SOME time to food prep, but it’s possible to spend only minutes a day cooking if you think ahead a little and are prepared.

How to do TrimHealthyMama when you hate cooking or don't have time!

That conversation inspired me to come up with a list of easy meals and snacks that don’t require any real “cooking”. I do enjoy cooking, but because I have 7 kids, my husband and I are both self-employed and I homeschool, I’m also a very busy lady. I don’t wish to spend hours a day in the kitchen either.

Note that NONE of these meals and snack ideas require buying the THM cookbook! First, before I list the easy, no-cook THM-friendly meals and snacks, here are a few general bits of advice for simplifying meal preparation.

Tips for making meal prep easier when doing TrimHealthyMama:

  • Cook once, eat twice. When you do prepare a meal, cook twice as much and freeze (or refrigerate) half.
  • Cook a batch of oatmeal once a week (even simpler, make overnight slow cooker oats – Google for a million recipes). Separate into smaller containers and freeze or (refrigerate) and you have “E” breakfasts all week.
  • Do the same with brown rice, which freezes beautifully. Instant side dish for “E” dinners or lunches. Go here to learn how to cook brown rice in half the time.
  • Make a family-size cake or batch of muffins. Separate into portion sizes and freeze. You’ll have breakfast or snacks for the week! (I do this often with Bust-a-Myth banana cake and Trimtastic Zucchini Cake.)
  • Cook several sweet potatoes in the oven or slow cooker at once and refrigerate. You can have one small sweet potato for lunch or dinner in an “E” meal.
  • Throw several chicken breasts (FP or E) or thighs or drumsticks (S) into the slow cooker with salt and pepper. When cooked, separate and refrigerate or freeze. You now have an easy protein source for lunches and dinners. Just add a frozen veggie or a bagged salad (or sweet potato or brown rice) and it’s dinner.
  • There are some helpful bloggers who do freezer cooking, THM style. A quick internet search turned up these three: the Sunny Patch, Artful Homemaking, and Working at Homeschool. I’m sure there are many more.
  • Buy pre-sliced, frozen bell peppers and seasoning mix (frozen onion/celery/bell pepper, diced) for super-simple sides with eggs or ground meat skillet “hash”. No chopping, no mess.
  • Cook a large stockpot full of soup (such as chili – easy and filling and can be made E or S style) and eat lunch and/or dinner all week.
  • Cook a large batch of hard-boiled eggs and keep them in the fridge for easy protein.

And here is my list of easy-peasy, (nearly) no-cook TrimHealthyMama-friendly meals and snacks! 

Quick Trim Healthy Mama Breakfasts

These breakfasts can be on the table in less than 2 minutes time.

  • Eggs prepared how you like them (scrambled/fried/hard-boiled), with or without cheese (S)
  • Bacon or pork sausage (S)
  • Canadian bacon or lean ham (FP)
  • Turkey bacon or turkey sausage (FP) (note: these meats are probably not enough to fill you up, I’m listing them here so you know what fuel type they can mix with)
  • Oatmeal (E) (with fruit, cottage cheese, eggs whites mixed in while cooking, collagen or 0% Greek yogurt for protein)
  • Slow cooker oatmeal: 1 cup old-fashioned oats and 3 1/2 cups water, dash salt cooked on Low 4-6 hours. (E)
  • “Instant” oatmeal. Blend old-fashioned oats in the blender until chopped (stop before it’s flour-like). Store in plastic zipper bags or small storage containers. Use 1/2 cup for a serving. Add 3/4 boiling water to each, cover and let sit for a few minutes. (E)
  • Leftover brown rice, warmed, with chopped apples or other fruit (E)
  • Sprouted grain toast with fruit and 0% Greek yogurt (E)
  • Smoothies (the THM cookbook is helpful here, but there are thousands of THM-safe recipes online for free)
  • 0% Greek yogurt with peanut butter (S) (can add up to 1/2 cup berries too)
  • 0% Greek yogurt with serving of fruit (E)
  • 0% Greek yogurt with small serving berries (FP)
  • Overnight Thermos oatmeal: Place 1/4 cup steel cut oats in a Thermos, add 1 1/2 c boiling water. Seal and leave until morning. In the morning, pour out excess water or just stir in. (E)
  • If you have an electric rice cooker, it’s perfect for easy, hands-off oatmeal (as well as rice of course!). Just place water and oats in it and press the button. (E) I love my rice cooker and use it several times a week. It’s no fail, perfect rice or oatmeal, every time, with no burning.

Easy Quick Trim Healthy Mama Lunches

All of the lunch ideas would be fabulous for dinner too, and vice versa.

  • Bagged salad with leftover cooked meat, storebought creamy (sugarless) dressing (S)
  • Bagged salad with cold canned beans, fruit on the side, sugarless vinaigrette (E)
  • Smoothies (there are legions of THM-friendly recipes online, Google them) FP/E/S, depending on ingredients
  • Canned beans of choice with brown rice and salsa (E)
  • Canned beans with sweet potato, top with 0% Greek yogurt and seasonings (E)
  • Avocado, tomato, cucumber salad topped with mayo (S)
  • Tuna with mayo on salad or bell pepper cups or cucumber slices (S)
  • Tuna with Tabasco on bell pepper cups or cucumber slices (FP)
  • Small baked sweet potato topped with cooked frozen seasoning mix (onion/celery/bell pepper) and small amount of low-fat cheese, cottage cheese or 0% Greek yogurt (E)
  • Small baked sweet potato topped with chicken breast or lean ham (E)
  • Hamburger patty cooked, served with salad or frozen green veggies (S)
  • Ground turkey cooked with frozen veggies to make an easy skillet “hash” (FP)
  • Ground beef cooked with frozen veggies to make an easy skillet “hash”, with or without cheese (S)
  • Avocado/tomato/mayo sandwich on open-face sprouted grain bread (S) (1 slice ok in an S meal)
  • Turkey or lean ham lunch meat on sprouted grain bread (E)
  • Lettuce wraps – a large piece of Romaine wrapped around tuna, leftover cooked chicken or beef, ham – (S, E or FP depending on the filling)
  • Black bean soup – can of black beans, drained and rinsed. Add chicken broth, salsa and seasonings (cumin, salt, pepper, Mexican-style spices) (E)

Easy and Quick Trim Healthy Mama Dinners

  • Rotisserie chicken with bagged salad and store bought ranch or Bleu cheese dressing (S)
  • Fast-food burger with NO bun (order it “low carb” or “lettuce wrap”) (S)
  • Fast-food grilled chicken nuggets with side salad (S)
  • Pre-formed hamburger patties with salad or green veggies on the side (frozen veggies are easy and quick)
  • Hot dogs (S)
  • Pre-chopped, bagged coleslaw cooked with Bratwurst (S)
  • Quesadilla – use a sprouted grain tortilla or Joseph’s wrap, stuff with cheese, serve with sour cream, avocado and salsa (S)
  • Sprouted grain tortilla or Joseph’s wrap pizza – spread with jarred spaghetti sauce, cheese, pepperoni, melt in toaster over or under broiler  (S)
  • Veggie scramble: frozen sliced bell peppers, cooked with eggs. Add cheese if you wish. (S)
  • Slow Cooker Salsa Chicken: throw a few chicken breasts, frozen or fresh, into the slow cooker along with frozen chopped bell peppers and a jar of salsa (if you don’t have salsa, use canned diced tomatoes, or just Mexican spices). Add seasonings (salt, pepper, cumin, chili powder) and cook on High for 4 hours. (E if served with brown rice or beans. Add cheese and sour cream for S.)

Quick Trim Healthy Mama Snacks

  • olives (S)
  • slices of pepperoni (S)
  • beef jerky (S)
  • cubes of cheese, cheese sticks (S)
  • part-skim mozzarella cheese stick (FP)
  • celery with peanut butter (S)
  • celery sticks or baby carrots with hummus (E)
  • celery sticks or (just a few) baby carrots with 0% Greek yogurt (FP)
  • small handful of nuts or seeds (S)
  • piece of fruit with cottage cheese or 0% Greek yogurt (E)
  • berries with cottage cheese (FP)
  • berries with 0% Greek yogurt (FP)
  • piece of fruit with 0% Greek yogurt (E)
  • 0% Greek yogurt with peanut butter (S)
  • 0% Greek yogurt with peanut flour (FP)
  • 000 Dannon Oikos yogurt (FP)
  • a bit of dark chocolate (I love Lily’s chocolate,  which is sweetened with stevia) and nuts (S)
  • Laughing cow cheese (FP)
  • Avocado with salsa (S)
  • Pickle wrapped with thin-sliced lunch meat (FP)
  • Lunch meat and cheese (S)
  • Sliced cucumber with tuna atop (FP)
  • Popcorn with nutritional yeast (or garlic powder, cinnamon and stevia or other fat-free topping) (E)
  • Plain whole milk yogurt (S) (add stevia and berries)
  • Smoothies – search THM-friendly recipes
  • Instant cheesecake” – cream cheese, sliced strawberries, chopped pecans (S)

That should be enough to keep you busy for a while, no?

What do you think? Does eating TrimHealthyMama-style require spending hours in the kitchen? What are your favorite quick and easy meals and shortcuts?

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50+ ideas for super-fast Trim Healthy Mama meals and snacks

TrimHealthyMama Store SALE!

Just a heads up that today, April 25th, the TrimHealthyMama© store is having a sale! Now is the perfect time to stock up, or to try something new. To help you out, here is a list of my favorite TrimHealthyMama products and how and why I use them.

Super Sweet – Hands down the best stevia sweetener I’ve tried. I use this product daily as a replacement for sugar. For the most part, I credit giving up sugar for my weight loss. These natural sweeteners make it possible to have your cake and eat it too.

Gentle Sweet – This is also a stevia-based sweetener, but has a finer texture (like powdered sugar) so it does better in some recipes that require thickening (for example, homemade frostings). This is also a perfect sweetener for someone new to stevia, it has a very mild taste similar to sugar. My picky, “I hate stevia” teenage daughter uses this one!

(For more information on how to use these sweeteners in recipes and how to substitute them for sugar, check out this Sweetener Conversion Chart.)

Integral Collagen – Collagen is an ingredient that ancient peoples got lots of when they ate meat on the bone and homemade bone broth. Our modern diets are somewhat lacking in this nutrient. Collagen is wonderful for the skin and is a great source of protein. I mix it in my coffee and in smoothies and don’t notice it at all.

THM Baking Blend – This is a gluten-free, low carb baking blend that I use to make pancakes, waffles, muffins and many other healthy, trimmifying baked treats. I also use it as a breading for meats and other recipes.

Peanut Flour – Oh my. As a peanut butter lover, I adore my peanut flour! With it one can make the most delicious treats – one of my favorites being the no-bake peanut bars (I seriously make this weekly!). It is a gluten-free flour that has 85% less fat than straight up peanut butter. I love mixing a bit into Greek yogurt for a filling treat with minimal calories. Some peanut flours available in stores contain sugar. This one does not!

There are other items I purchase from TrimHealthyMama, but these are the items I run out of the fastest.