Trim Healthy Mama Sample Meal Plan

I often post a Trim Healthy Mama Sample Meal Plan here. If you’re struggling to figure out what to eat on THM, check back here regularly. The sample meal plan includes breakfast, lunch, snack, dinner and sometimes dessert ideas.

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Trim Healthy Mama Sample Meal Plan

Recipes with an asterisk * come from the TrimHealthyMama cookbook.

Trim Healthy Mama Sample Meal Plan

Day One

B: Coffee, 2 TrimHealthyMama-compliant donuts (recipes in the THM cookbook or online, like this Glazed Crumb Donut) – S fuel
L: Homemade chicken and vegetable soup with white beans, slice of Nuke Queen bread – E fuel
S: Sheri Graham’s chocolate mug cake, topped with *Peanut Junky butter – FP
D: *Tilapia Veracruz with brown rice – E fuel


Day Two

B: *Apple-cinnamon muffin topped with 0% Greek yogurt (add a bit of stevia to the yogurt), *Trimmy beverage – E fuel
L: Tuna with mayo on 2 slices Nuke Queen or *Swiss Bread, side salad with creamy dressing and cucumbers – S fuel
S: 1/2 a sliced apple dipped in *Peanut Junky butter – E fuel
D: Chicken Salad Taco Bowl – cook chicken breasts in Mexican spices (use on-plan cooking spray in a non-stick pan), serve on top of a green salad. Use up to a tablespoon low-fat sour cream mixed with salsa as the dressing. Top with diced tomato, cucumber, jalapenos, cilantro. FP if served as is, E fuel if you add beans.
Dessert: *Cottage Berry Whip

Day Three

B: Oatmeal (served as Chocolate or Banana oatmeal), *Trimmy light of choice – E fuel
L: *Quick Black Bean Soup, slice of Nuke Queen bread – E fuel
S: *Fat Stripping Frappa, any flavor – FP
D: Homemade Pizza on THM-compliant crust (I love the Perfect crust from the cookbook!) with all the toppings!


Day Four

B: *Skinny chocolate chip muffin, coffee – S fuel
L: Poached chicken breast (cook in a small amount of broth) with non-starchy veggies of choice (cook these in broth too for more flavor) – FP fuel
S: Ginger snap cookies, *Trimmy beverage – S fuel
D: *Cowboy Grub served over brown rice – E fuel

Day Five

B: *Strawberry Cream Shake – S fuel
L: *Sweet Potato Oat soup – E fuel (if this combo sounds odd in a soup, I urge you to try it anyway, it’s a family favorite!)
S: *Trimmy beverage of choice, a few almonds – S fuel
D: Minestrone Soup with on-plan bread such as *Swiss bread or Nuke Queen bread – E

Day Six

B: *Banana Nut Muffin, coffee – S fuel
L: White Chicken Chili, on-plan bread – E fuel (white chicken chili is made from chicken broth, chicken breast, white beans of choice, and diced onion/celery/garlic, season with cumin, salt and pepper)
S: *Shake Gone Nuts – FP
D: *Skinny Sloppy Joes on *Swiss Bread, pan-fried garlicky kale – S

Fried egg on top of garlicky sauteed kale
Fried egg on top of garlicky sauteed kale

Day Seven

B:  Coffee, fried egg served on top of garlicky sauteed greens – S fuel
L: *Egg roll in a bowl with brown rice – E fuel
S: Autumn Trimmy (be sure to add collagen and whey protein to make this a real snack)
D: *Lazy Lasagne, side salad with creamy dressing – S fuel
D: Hot Fudge Sundae! Take a piece of *Trimtastic Zucchini Cake, put a bit of dark chocolate on top, melt in the microwave, then top with real whipped cream (with a dash of stevia added).

Hot Fudge Sundae
Hot Fudge Sundae

Interested in more Trim Healthy Mama Sample Meal Plan ideas? Click here for all the posts.

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