What foods are on THM? See an example of what you can eat on the Trim Healthy Mama diet plan. This THM menu features quick and easy meal ideas for one!
The Trim Healthy Mama (THM) diet plan isn’t hard, but it can be overwhelming to someone who is just getting started. If you’re a Trim Healthy Mama beginner, there is A LOT of information and new lingo to learn.
There’s a common misconception that to eat THM, you have to eat a lot of “special ingredients” and recipes. While those options are there for you to explore, most of the time, what foods you eat on Trim Healthy Mama are very “normal.” (What makes THM unique is the method of separating different food groups, namely fats and carbohydrates.)
Even though I’m experienced with the plan, I still find it helpful to read Trim Healthy Mama meal plans and food journals from real women. The useful ideas and inspiration I’ve received by reading others’ food journals have inspired me to share a page from my own!
Quick + Easy Trim Healthy Mama Meals for One
I was inspired to share this particular day of Trim Healthy Mama eating because it was a busy, messy day that didn’t allow for “real” cooking and “proper” sit-down meals. You have days like that, right?!
You know, the days you have to…
-Throw together a meal from a bare fridge/pantry,
-Eat lunch in 5 minutes,
-Drive all over for playdates, appointments and errands or
-Make dinner in 10 minutes.
There are also those days where you (or your child) is sick, tired or otherwise throwing a wrench in your best-laid plans. As a stay at home mom of a toddler and another on the way, pretty much all of my days fall in the “imperfect” category!
I hope this day’s “real life” food journal shows you how it’s possible to follow Trim Healthy Mama, even on your busiest day.
THM Breakfast (S)
My husband and I normally wake up very early, but he was out of town so I let myself sleep in. After a wonderful 9 hours of sleep, my toddler woke up around 7:30am. Once I got him situated, it was time for my favorite part of day – coffee!
8am: iced coffee w/ sugar-free syrup and half and half
Since I’m pregnant, I’ve started drinking a half-caf iced coffee in the mornings. I miss the full-sized jolt of caffeine but having cream in my coffee more than makes up for it. I switch up the sweeteners. Today I used Vanilla Almond Skinny Syrup and a few drops of almond extract.
If I’m grabbing coffee out, my go-to is Dunkin’ Donuts half caff iced coffee with toasted almond and coconut flavor shots (obsessed), Splenda and cream.
Splenda is technically not an approved sweetener on the THM plan, but Trim Healthy Mamas are encouraged to “own” the plan to make it work for them. Personally, I consume sweeteners like Splenda, coconut sugar and honey occasionally and in limited amounts because it makes the plan doable for me. You can read more about “owning” the Trim Healthy Meal plan in regards to sweeteners on the THM website FAQs here.
THM S Scramble
9am: 2 pastured eggs, 3T bacon crumbles, 1 oz lite mozzarella, jalapeño
Because I almost always drink half and half in my coffee, I have an S breakfast most days of the week. If you drink cream or any added fat in your coffee, you also have the option to eat a Fuel Pull breakfast. My mornings are typically busy and out of the house with my toddler (errands, exercise, playdates etc), and I find that an S breakfast helps me make it to lunch without a snack.
On this day I was running late to drive across town to make a doctor’s appointment, so this morning called for a quick scramble!
I love keeping a bag of Costco’s real bacon pieces on hand for times like this. (I also love them in salads.) It’s SO much faster and easier than cooking up strips of bacon.
A trick to making bacon crumbles (make sure they are REAL bacon – not fake bacon bits) taste as good as freshly cooked bacon is to cook them on their own in a hot pan for a few minutes to render out any chewy fat and get them hot and crispy. I take this extra step anytime I use them, whether the bacon pieces are going in eggs, casserole or salad.
Because this is an S breakfast, I could have used full-fat cheese. Remember though that just because you can doesn’t mean you should always eat as much fat as possible.
Remember, Trim Healthy Mama is NOT keto.
Looking for a light cheese option? I LOVE the shredded lite mozzarella cheese from Trader Joe’s and choose it most of the times I use cheese. It is lighter than even normal lite mozzarella – only 45 calories per ounce- yet melts similarly to full fat cheese. It’s one of the few items I keep in bulk so that I never run out!
THM Lunch (E)
1:30pm: Chopped Salad with Lentils & Grilled Chicken in Fig Balsamic Dressing + Apple with PB2 Dip
If I had been at home all day, I probably would have had the apple and PB2 dip as a snack earlier, but a busy morning out of the house left me hungry for a big lunch instead. (Remember to leave 3 hours switching between S and E fuel types.)
Super Quick + Easy THM E Salad
I LOVE this healthy, throw-together salad made from Trader Joe’s ingredients because you don’t have to cook a thing! It literally comes together in less than 60 seconds, which comes in handy when you’re starving or dealing with a fussy toddler! Just ask me how I know. 🙂
This salad is a mix of Trader Joe’s pre-cooked lentils, “Super 8” chopped veggie mix, fig balsamic dressing, chopped fresh basil and chopped grilled chicken. The fig balsamic dressing is a GREAT find for E meals at only 60 calories and 3.5g fat per 2T. This week I had meal prep grilled chicken marinated in fat free Italian. If you didn’t prep chicken ahead of time though, no worries! Trader Joe’s sells both fresh grilled chicken and frozen sliced grilled chicken breast. Keep a bag of the frozen in your freezer for days like this. You’ll be so happy you did.
THM E Snack – Apple with Peanut Butter Yogurt Dip
For the apple, I made a quick peanut butter dip by mixing 1/2 cup 0% Fage greek yogurt, 2T PB2 (peanut flour) and stevia to taste. Real, full-fat peanut butter is one of those foods that I find VERY hard to limit, so I almost always use PB2, even in S settings. PB2 mixed with 0% Fage is so versatile and can be used in FP, S and E meals.
THM S Snack: Caprese Snack Plate
4:45pm: 3oz fresh mozzarella, 1 Roma tomato, 1/2 English cucumber all sliced w/ tiny drizzle evoo + lots of salt and pepper
This caprese snack plate is on repeat lately. I usually make it without oil and just one slice of cheese as a snack to hold myself over until I have dinner with my husband at 8pm.
Today, I added extra fresh mozzarella and a drizzle of evoo to make this snack plate a mini dinner. As a rare treat, I got to eat early and sat at the table with my toddler!
THM S Dinner
Chocolate Just for Mom
8pm: 1/3 of a dark chocolate bar (alone!) after my toddler went to bed
How luxurious is it to eat dark chocolate for dinner and stay on plan?
Sure, an ideal S meal is a serving of protein, healthy fat and plenty of non-starchy vegetables, but on days like today – chocolate is totally ok!
Note that the Montezuma bar is 100% dark chocolate!! For all the sweet tooths out there, instead you can make THM Skinny Chocolate (aka cocoa crack) or buy a stevia-sweetened brand like Lily’s Chocolate.
After chocolate, it was time for bed! It was a day of rushed meals and no cooking, but I stayed on plan and really enjoyed my food!
What are some of your go-to quick and easy THM Meal ideas?
Leave a comment and inspire other Trim Healthy Mamas with your favorite meals that are quick and easy to throw together. I know I speak for many when I say I can never have too many ideas for busy days that help me stay on plan!