Trim Healthy Mama One Week Fuel Cycle: last day!

I almost made it! Today’s the last day of my (mini) Trim Healthy Mama One Week Fuel Cycle. Today’s a Deep S day for the first two meals, ending with an E fueled dinner.

Trim Healthy Mama One Week Fuel Cycle

Breakfast 7:00 (woo, it’s the weekend- I slept until 6, late for me) I had a Trimmy (with butter in it!), chicken sausage and eggs scrambled in butter. Ahhhh, fat. I’ve missed you! I feel like kissing my KerryGold butter (it’s Irish – get it?).

Snack @ 11:15 Fried egg,  Luscious Lemon Cake (a mug cake recipe from the Trim Healthy Mama cookbook). Instead of the usual cream cheese frosting, I mixed butter, Gentle Sweet and lemon juice for an icing. I LOVE this cake. If I’m craving one of those Iced Lemon Pound Cake slices from Starbucks, I have this instead and it nails it. (See more Starbucks Copycat Recipes for THM here.)

Luscious Lemon Cake - this is an old pic, I left the cream cheese off for this Deep S day.
Luscious Lemon Cake – this is an old pic, I left the cream cheese off for this Deep S day.

Snack @ 2:30 – a Chocolate Fat Stripping Frappa

Dinner @ 5:30 – this was supposed to be an E meal, but today got a little crazy. We’re busy packing up for a move right now, and my dryer is broke. We had to grocery shop, visit the coin laundry, run some errands…

I ended up eating a Hardee’s natural burger, no bun or cheese, with lettuce and tomato. It was delicious. Technically I messed up here, because the 7th day of the fuel cycle was supposed to end with carbs but instead ending up being a Deep S. Oh, well.

Tomorrow I’ll let you know the results of my fuel cycle week!

Note: I chose a one week fuel cycle instead of two weeks, because I only had a little bit to lose. And also because I just wanted to try it out, to see what a fuel cycle was like.


TrimHealthyMama-friendly Tuna Casserole

I loved Tuna Casserole as a kid and occasionally get a craving for it. Tuna Casserole is comfort food for me, but I rarely cook it because I’m on a gluten-free diet. I don’t care for the flavor or texture of gluten-free noodles.

The other day when I really wanted some tuna casserole, I decided to Google search for a recipe, and lo and behold, I found this one from Grass Fed Mama: Low Carb Broccoli Tuna Casserole. It’s TrimHealthyMama friendly to boot!

I made it for dinner last night and it was delicious.

The only thing I would change about the recipe is to cook the onions and vegetables first, then add them to the casserole. Even though this adds an extra step to an otherwise simple recipe, crunchy onions just aren’t my thing. Other than that, this recipe was a hit, and the kids liked it. That’s a win in my book.


Easy Baked Egg Muffins (THM “S”)

Sometimes, I’m just not in the mood to stand over a hot stove in the morning.

One way I can get breakfast for 9 on the table quickly is to bake eggs in muffin cups. I also love to make these Baked Egg Muffins when we’re leaving town in the morning and have a long car ride. They’re filling and high in protein, and save me a trip to the drive-thru with a car full of hungry kids!

Plus, I can prep them the night before. I place the muffin tin, with ingredients ready to go, into the fridge covered with plastic wrap. In the morning I remove the plastic and bake them. Easy to eat on-the-go with a paper towel wrapped around them.

© Sergii Koval | - Hot eggs wrapped in bacon close up in baking dish. Horizontal
© Sergii Koval | – Hot eggs wrapped in bacon close up in baking dish. Horizontal

Note: you can also use bacon for baked egg muffins, as shown in this photo.

Baked Egg Muffins


Preheat oven to 350F.

1 egg per person
Thin-sliced ham, turkey or chicken, or bacon
Shredded cheese, any type

optional: chopped onions, mushrooms, spinach or other vegetables of choice, chopped herbs

Grease a muffin tin well with coconut oil cooking spray, then place a piece of meat in the bottom of each cup, creating a “cup” to place each egg into. Crack an egg inside each meat cup, then top with shredded cheese, herbs, vegetables and any other additions that sound good .

Bake for 15-20 minutes or until the eggs are as cooked as you like.

Creamy Cauliflower Soup – THM “S”

I love cauliflower, and it loves me too! Of course we TrimHealthyMamas© eat cauliflower often, but sometimes our families don’t share our enthusiasm.

One way I get cauliflower into my kids is with this THM-safe Cauliflower Soup recipe to my family. The soup pot was scraped clean. I consider that a success! Funny, my oldest son thought it was potato soup because I used the immersion blender to puree it a bit to thicken. The flavor is mild and creamy and everyone loves it served with sour cream.

cauliflower[Photo attribute:]

Cauliflower Soup – THM “S”

Serves 6

3 tbsp butter or olive oil
1 onion, chopped
3 garlic cloves, minced
2 stalks celery, chopped
1 large carrot, diced (this is not enough carrot to tip the recipe into Crossover mode)
sea salt and black pepper
4 C chicken broth
1 large head of cauliflower, chopped
Heavy cream or half and half
2 T chopped parsley
Sour cream

Heat the butter in a large soup pan over low/med heat. Stir in the onions and cook 5 minutes or until just soft. Stir in the garlic, celery and carrots. Cook 5 minutes or until the celery is soft. Add cauliflower and cook another 15 minutes. Pour in the broth and bring to a boil. Lower heat and simmer for 15 minutes or until the cauliflower is soft.

Add about 2 cups of heavy cream (or half and half) along with salt and pepper. Heat until very warm. At this point you may puree the soup in batches in the blender or food processor (or use an immersion blender, so easy!) until the texture is to your liking. Sprinkle with parsley. Serve with a dollop of sour cream on top.

Excellent with *Swiss bread (from the THM cookbook) or other THM-safe bread. 

Instant cheesecake (THM ” S”, low carb, sugar free)

Instant Cheesecake – THM “S”, low-carb, sugarfree

Occasionally, I get a wicked craving for cheesecake.

Sometimes, I don’t want to mix up all the ingredients and wait for a cheesecake to bake and then cool!

This dessert (or snack or breakfast or lunch)  is just the ticket. It takes seconds to assemble, requires no oven, and is sugarless and low carb.

In TrimHealthyMama© talk it’s an “S”. Here’s how to make it.

Instant Cheesecake

THM “S”, Sugar-free, low-carb, gluten-free

Serves 1

In a small bowl, place 1/4 block of Neufchatel cheese (1/3 less fat cream cheese, or you can use full-fat, up to you). Optionally, mix in a tiny squeeze of fresh lemon juice and *one drop* vanilla extract.

Add a tablespoon of chopped nuts (I am partial to pecans for this, but use your favorite).

Top with 4 chopped berries. (My favorite way to make this is to use frozen berries, sliced. I let it sit out for 5 minutes before eating and the berries are perfect.)

I find this to be sweet enough on its own, but you can add a bit of your favorite stevia-based sweetener to the cream cheese or sprinkled on top of all. I’m partial to TrimHealthyMama’s stevia products. About 1/2 tsp Super Sweet or 1 tsp Gentle Sweet is plenty, but make it how you like it!

The flavor of cheesecake with none of the work.

You’ll see Instant Cheesecake show up quite often in my weekly food diary here!

Firm-up challenge, day 13 and Instagram!

firm up fitness challenge

I started a new Instagram account just for LaSlimFemme. (Please let me know your Instagram username or link below and I’ll follow you!)

I’ve been posting pics of food I’m eating – recipes from TrimHealthyMama cookbook as well as my own creations, like this one:

Blueberry Fool – THM “S”, gluten-free, sugar-free, low-carb


So easy and quick, as well as refreshing and delicious. With 7 kids, homeschool, two blogs to run… I don’t always want to take time to make a fancy, time-consuming dessert. This one took two minutes to throw together.

You’ll need:

  • 1 1/2 cups heavy whipping cream
  • 2 cups frozen or fresh blueberries
  • your favorite stevia-based sweetener, to taste

Whip the cream in a large bowl with the sweetener until stiff. Fold in blueberries gently. If using frozen berries, put the Blueberry Fool into the refrigerator for 20-30 minutes until the blueberries have thawed. Enjoy!

(I don’t like my desserts super sweet, so I only used 2 tsp. Super Sweet in this recipe, but definitely tweak it to your liking.)

Note: Since you can have up to a half cup of blueberries in “S” fuel mode, a 3/4 cup portion size is about right. You could also “trim” this out a bit and reduce the calorie load by mixing a 1/2 cup portion with 1/4 cup plain 0% Greek yogurt and a touch more sweetener.

Now for my movement challenge: Today I walked a mile and did 30 squats with 40 pounds of weight.



Asian-style Beef Soup: THM “S”


Asian-style Beef Noodle Soup

This soup is a huge hit with my family and is truly a one-pot meal that you can get on the table in under 20 minutes.

Before Trim Healthy Mama, I would cook this with gluten-free rice noodles. To THM-ify this, I use on-plan noodles (brown rice, buckwheat or Dreamfield’s pasta), and this will make this recipe a Crossover.

Alternatively, you can use konjac noodles and keep it an S.

What I do, however, is simply leave the noodles out of my bowl. Since they’re cooked separately and ladled into the bowls before the soup, it’s easy to skip them entirely if you want to avoid a Crossover.

Asian-style Beef Noodle Soup

Serves 8

1 package rice noodles (or other on-plan noodle) or konjac noodles
8 cups beef broth
4 T wheat-free tamari soy sauce (check labels, regular soy sauce contains wheat)
2 cups mushrooms, sliced thinly
1/2 cup onion, chopped
2 T fresh ginger root, chopped
1 bok choy, chopped
1 pound flank or strip steak, sliced thinly
3 T sesame oil or olive oil
1 bunch scallions, diced
salt and pepper to taste

Cook rice noodles according to package instructions, making sure to rinse them with cold water to stop them from overcooking.

In a large sauce pan, heat the sesame oil over medium heat and add the chopped onion and mushrooms, cooking for a few minutes until vegetables soften. Add broth, bok choy, ginger and GF tamari soy sauce and simmer until bok choy is tender, at least 10 minutes.

Add strips of steak to the soup and cook until meat is done. Remove from heat, then add diced scallions, salt and pepper.

To serve, place some noodles in individual bowls (or leave noodles out of your serving, as you wish), and ladle soup on top, garnishing with more scallions if desired.

A Frugal TrimHealthyMama Menu

When I wrote my “What I Ate Last Week, Trim Healthy Mama style” post, I promised to share recipes. Here goes: a frugal TrimHealthyMama© meal plan.

Last Friday when I made my meal plan for the week, I decided to challenge myself to use up everything in my fridge, pantry and freezer. Instead of making a menu from scratch, I took a closer look at what I have hanging around in my kitchen already that I could use to build meals, buying only the bare minimum of ingredients from the store. (I’ve gone a wee bit over our grocery budget in recent weeks and wanted to rectify the situation!)

I am also motivated to demonstrate that eating on Trim Healthy Mama™ plan doesn’t have to explode the grocery budget. It isn’t necessary to eat meat with every meal, and you don’t have to purchase special ingredients from the THM store (although I will say that, after buying similar ingredients elsewhere for years, THM does have great prices!).

Here’s what I came up with. Recipes follow.

Chicken “No-Tilla” Soup – (E meal with S variation) I had homemade chicken broth in my freezer and a ton of red, yellow and green bell pepper. What to do? I love chicken tortilla soup, but since corn tortillas aren’t on plan unless they’re sprouted (and sprouted corn tortillas are pricey!), I decided to skip that ingredient. Serve with your favorite toppings (pico de gallo, cilantro, Greek yogurt to keep it an E fuel, or sour cream, cheese and avocado for Crossover).

Red Lentil Stew with Socca – (E meal) I happened to have a bag of chickpea flour in my freezer leftover from an Indian dish, but if you don’t, just skip that and use any on-plan bread. Pictured below.  It was delicious and so filling. Socca is a flatbread made from chickpea flour that hails from Nice, France (bien sur!) and is commonly sold as casual street fare. It’s naturally gluten-free and stays in “E” mode if you only use a couple of tablespoons of olive oil for the entire recipe and eat just one slice (about 1/8 of the recipe).

Red Lentil Stew with Socca - a frugal TrimHealthyMama meal

Cheesy Green Chile Egg Bake – (S meal) I bought several cans of green chiles at ALDI recently. They’ll be put to good use in this easy, yummy egg dish. I’ll serve it with a salad.

Black Beans over Sweet Potatoes – (E meal) If you have homemade or sugar-free BBQ sauce, it’s delicious on top of this dish. If not, it’s good without too. Serve with veggies (broccoli or other greens).

Homemade Pizza – (S meal) Homemade pizza is actually a very frugal meal, especially if you use just enough meat to add flavor. The protein comes mostly from the cheese. The pizza crust recipes from the THM cookbook are excellent. If you don’t have the THM cookbook (or Baking Blend), make a cauliflower pizza crust instead.  Serve with a green salad.

White Bean and Cabbage Stew – (E meal)  Cabbage is incredibly cheap and filling, not to mention healthy, and with the addition of white beans you’ll have a hearty meal in a bowl. Serve with on-plan bread or crackers.

Now for recipes!

Chicken Tortilla Soup (E meal)

1 onion, chopped
2 carrots, sliced
2 stalks celery, chopped
1 each red and green bell peppers, chopped
1 zucchini, sliced
1 tsp. minced garlic
2 tsp. cumin
6 cups chicken broth
1/4 c brown rice
1 can black beans
1- 2 cans diced tomatoes (use regular or Rotel style with green chiles)
1 1/2 cups diced cooked chicken breast
half bunch cilantro

toppings: pico de gallo, 0% Greek yogurt, baked tortilla chips to stay in E mode

Or avocado, sour cream, shredded cheese (this will take the meal into Crossover mode)

2 T olive oil
Sea Salt and Black Pepper to taste

In a heavy bottomed pan, warm 2 T. olive oil over low-medium and saute vegetables. Add seasonings and cook for another minute, then add broth, rice, beans and tomatoes. Cook until vegetables are soft and rice is done, about 40 minutes. Add chicken, stir and heat until warmed through. You can also put everything (including raw chicken) into the slow cooker and cook on high for 5-6 hours. Remove chicken, chop or shred it, and stir back into the soup.

Red Lentil Stew  (E meal)

(This recipe is similar to Indian Dahl, only I have left out the coconut milk to keep it in E mode.)

2 cups red lentils
4 cups water or broth
1/2 tsp ground turmeric
1/2 tsp chili powder
1 lb fresh spinach, rinsed and chopped
2 tbsp butter
1 onion, chopped
1 tsp ground cumin
1 tsp garam masala
Sea salt to taste

Place lentils into a bowl, cover with water and soak for about 30 minutes.

Bring the water or broth to a boil, add salt, lentils, turmeric and chili powder and stir. Cover and bring to a boil again. Then reduce heat to low and simmer for about 15 minutes. Add the spinach and continue to simmer for a further 5 minutes or until the lentils are tender. If necessary, add some more water.

In a small frying pan, melt the butter and stir-fry the onion and cumin. When the onions are soft, add to the lentil mixture. Stir in the garam masala and cook until heated through.

Here is an easy recipe for socca.

Cheesy Green Chile Egg Bake (S meal)

3 tablespoons butter, melted
5 large eggs, beaten
1 cup cottage cheese
1/2 cup shredded cheddar cheese
1 4 ounce can diced green chilies
1/4 cup THM Baking Blend (if you don’t have this, substitute 1 T coconut flour or a slice of on-plan bread, processed into crumbs)
1/2 teaspoon baking powder
Sea salt

Preheat the oven to 350 degrees . Grease an 8-inch square baking dish with 1 tablespoon butter and set aside.
In a medium bowl, whisk together the eggs, cottage cheese, cheddar cheese, chiles, baking blend, baking powder, 1/2 teaspoon salt and the remaining 2 tablespoons butter. Pour into the prepared dish and bake until set, about 35 minutes.

Black Beans over Sweet Potatoes (E meal)

A mom gave me this easy recipe years ago, and whenever I make it, it gets rave reviews. For each person eating, you need one sweet potato. So simple!

Sweet potatoes, peeled and sliced thinly
2 cans black beans
Garlic powder, chili powder, sea salt
Sugar-free BBQ sauce, optional

Preheat oven to 375F. Spray one or two large baking sheets with coconut oil spray and place a layer of sweet potatoes on them, spraying more coconut oil on top, then sprinkling with garlic powder, salt and chili powder. Bake sweet potatoes until soft, then pour baked beans on top, and then BBQ sauce if you have it. Return to the oven to warm beans.

Homemade Pizza  (S meals)

We love the Perfect Pizza Crust recipe from the Trim Healthy Mama cookbook. If you don’t have the cookbook or Baking Blend, try this cauliflower crust. We love our pizza topped with Italian cheeses, sliced black olives, a little bit of pepperoni, lots of onions, bell peppers, mushrooms, spinach and tomatoes.

White Bean and Cabbage Stew (E meal)

Here is a very filling but budget-friendly classic Irish recipe (but without potatoes!): White Bean and Cabbage Stew


What are some of your favorite, frugal, on-plan Trim Healthy Mama meals?

Trim Healthy Mama-friendly recipe: Zucchini Rolls

Ah, zucchini! If you’re eating the Trim Healthy Mama™ way, it’s probably one of your most-used vegetables. If you and yours are getting tired of using zucchini to make vegetable “noodles”, try this recipe instead.

I haven’t made this recipe in a while (which is why I don’t have a picture, my apologies!), but when I do it’s a huge hit. This recipe serves 2-3. I always triple it.

And all of the ingredients are available at ALDI.

Prosciutto-Mozza Zucchini Rolls


  • 2 large zucchini, sliced lengthwise into long, thin strips
  • 6 oz prosciutto rolled with mozzarella cheese
  • olive oil, salt, pepper, basil
  • one jar (sugar free) spaghetti sauce or large can pureed tomatoes

Preheat oven to 425F.

Season zucchini slices with salt and pepper. Heat a large skillet over medium heat. Blot moisture from zucchini.

Pour olive oil into pan and cook zucchini in single layers until golden brown, adding more oil if needed.

Set zucchini slices aside until cool enough to handle.

Unroll or slice prosciutto/cheese slices, and top each zucchini with a piece of prosciutto and cheese cut to fit.
Roll each stack into a pinwheel and spear with a toothpick to hold. (If you don’t have toothpicks, place each roll into the cup of a muffin tin.)

Pour tomato sauce into a square baking dish (or into muffin cups). Place zucchini rolls side by side in dish and remove toothpicks. Sprinkle with basil.

Bake until cheese is bubbly, about 10-15 minutes.
Enjoy with a green salad or other non-starchy vegetables.
This is an “S” meal in Trim Healthy Mama because of the fat in the prosciutto and cheese.