TrimHealthyMama Sample Meal Plan

I have been publishing my TrimHealthyMama food journals here for months. It occurred to me the other day, however, that it might be more helpful to post sample meal plans!

When I first started TrimHealthyMama, my biggest question was, “What do I eat?!“. I would have been very thankful for a free sample meal plan to help me along in those early weeks, so I’m going to start publishing that very thing here.

trim healthy mama sample meal plans

The THM sample meal plan will have 3 meals a day, plus a snack and a dessert (I use B, L, S and D for breakfast, lunch, snack and dinner). Items marked with an asterisk are from the TrimHealthyMama cookbook. Some dishes are linked to a recipe somewhere online.

I hope these are helpful to those of you new to the plan (who are hungry and confused about what they can eat or how to “freestyle” the fuels), as well as to the more seasoned THM veterans who just want suggestions. Please leave me comments in the upcoming weeks to let me know if you appreciate these posts, and I’ll be sure to do more of them!

I’m going to assume, for the sake of simplicity, that you’re a coffee drinker (since most of the adult population is!), so I include “coffee with cream” in each breakfast suggestion. If you don’t drink coffee, just substitute whatever beverage you usually have with breakfast! And keep in mind that if you keep your half-and-half to under two tablespoons, you can stay inside E fuel parameters, but if you go over, you’re in Crossover or S fuel territory. In this case, make a Trimmy instead if you need to stay in E fuel (Trimmaccinos are FP). 

Be sure to have at least a 2 1/2 hour window between your meals, especially if you’re switching fuels.

Sample TrimHealthyMama Meal Plan

Day One

B: *Brainy Blueberry muffin, hot beverage of choice (coffee with half and half, Trimmaccino, etc), add 1/2 cup stevia-sweetened 0% Greek yogurt if the muffin isn’t enough breakfast for you (it isn’t for me!) – S fuel

L: Green salad with tomatoes, cucumbers, tuna, shredded carrots and a dressing (made from 0% Greek yogurt mixed with a little stevia and mustard, salt and pepper), add an on-plan bread – E fuel (Fuel Pull if you skip the bread)

S: *Fat Stripping Frappa in your favorite flavor (I love the lemon, so refreshing!) with cottage cheese for protein

D: Beef stew with lots of non-starchy vegetables (radishes, cauliflower, green beans, zucchini). For dessert, a *Hot Chocolate Trimmy – S fuel

You can easily Trim-ify any beef stew recipe by removing the potatoes and carrots (and cornstarch or flour), and adding non-starchies, but here’s a recipe to try: Harvest Beef Stew @ Mrs. Criddle’s Kitchen

Day Two

B: Steel cut oats with cottage cheese and berries (I blend cottage cheese in the blender with frozen berries, sweetened with a bit of stevia), coffee with a dab of cream or *Trimmy beverage – E fuel

L: Turkey and cheese sandwich on THM-safe bread, side salad with creamy dressing – S fuel

S: *Apple-cinnamon muffin with 0% Greek yogurt – E fuel

D: Lentil stew (add low-fat chicken sausage to this recipe for more protein) served with *Swiss bread – E fuel. For dessert, enjoy a *Salted Caramel Oolong

Red Lentil Stew with Socca


Day Three

B: Coffee with cream, French Toast in a Bowl – S fuel

L: Small sweet potato, baked, topped with chopped, cooked chicken or turkey and sauteed vegetables (onion, tomato, carrot, celery, any others you like, or just use frozen Seasoning blend!), along with a small sprinkle of Parmesan cheese – E fuel. Have a *Cottage Berry Whip for dessert and extra protein.

S: Half an apple with peanut flour “butter” – mix peanut flour with water, add a dash of salt and stevia. – E fuel

D: Burrito Bowls. Have it your way – this recipe can be made any fuel type.

Burrito bowls - THM "S", "E", or "FP"


Day Four

B: Scrambled eggs with sauteed vegetables (I keep Fajita Blend – onions and bell peppers – in my freezer to make eating more veggies easier), coffee with cream – S fuel

L: Zoodle spaghetti. Make zucchini noodles with a spiralizer, top with cooked ground beef, sauteed onions and marinara sauce – S fuel (or, use ground turkey for a Fuel Pull)

S: A cheese stick and a few almonds – S fuel

D: Dirty-E Rice – E fuel. Enjoy a *Strawberry muffin for dessert


Day Five

B: Oatmeal with collagen and berries. Enjoy a *Trimmaccino (or just have your coffee with 2 T of half and half or less) – E fuel

If this breakfast doesn’t fill you up, try the cottage cheese blended with stevia trick I mentioned earlier. I love oatmeal made this way!

L: Quick Black Bean Soup – In a saucepan, mix chicken broth, black beans and salsa (use whatever ratios you like to make it thinner, beanier or hotter!). Season with cumin, salt and pepper. Serve with *Swiss bread – E fuel

S: Instant Cheesecake – S fuel

D: *Cabb and Saus – S fuel (if you don’t have the THM cookbook, this recipe is easy: just brown kielbasa in a pan and top with cooked cabbage, season with salt and pepper and nutritional yeast if you have it)



Day Six

B: Coffee and cream, *Trimtastic zucchini cake – S fuel. Yes, you CAN eat cake for breakfast!!

L: Vegetable soup (use whatever veggies you like cooked in chicken broth, add white beans or garbanzos), serve with on-plan bread or *Swiss bread – E fuel

S: 0% Greek yogurt mixed with 1 T peanut butter – S fuel

D: Breakfast for Dinner! *Bring On The Butta pancakes, sausage or bacon – S fuel

Day Seven

B: Coffee with cream, two scrambled eggs with sauteed vegetables and cheese – S fuel

L: Chicken breast, poached in a bit of chicken broth with onions, mushrooms, served with brown rice – E fuel

S: Turkey-wrapped pickle – FP

D: *Thai coconut chicken and vegetables, riced cauliflower – S fuel. For dessert, enjoy a Lemon mug cake 

TrimHealthyMama food journal


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