Trim Healthy Mama Meal Plan for Easy Weight Loss

THM, short for Trim Healthy Mama, is a balanced approach to enjoying delicious meals while staying true to your weight loss goals. 

The idea is to include balanced meals in your plan and keep the sugar out. The THM plan isn’t like your other diets; it’s unrestrictive, doesn’t exclude any major food groups, and keeps things exciting. 

So, no more steamed chicken breast and cauliflower rice for every other meal! 

But what is the Trim Healthy Mama Meal Plan, and how does it work? Let’s take a look.

What is Trim Healthy Mama?

Trim Healthy Mama is all about healthy and balanced eating. The plan sticks to two main areas, including:

• Keeping sugar out – helps in maintaining blood sugar levels
• Separating healthy carbs from fats – helps reduce weight

The goal is to get rid of the extra pounds while maintaining the blood sugar levels. 

The THM plan was birthed by sisters (and busy mamas) Serene and Pearl. To help fellow moms, they compiled a Trim Healthy Mama book that includes simple recipes that yield yummy food without using any special ingredients. That’s right, no fancy shopping lists. 

Let’s look at the two key areas in depth.

But first, it can be stressful being a mom, taking care of kids, while ALSO trying to focus on your health.

If this resonates with you, my Genius Mom Hacks Guide gives you all of the tools, tips, hacks and proven strategies to help busy moms reduce feeling overwhelmed and stressed, so you can enjoy motherhood even more.

Download a weekly THM meal plan and menu available at the end!

How often do you eat on Trim Healthy Mama?

Trim Healthy Mama is a unique meal plan that emphasizes healthy eating habits and weight loss without feeling deprived.

Eating on the Trim Healthy Mama plan is a little different than other diets, as you have the freedom to eat as often as your body needs and when you feel hungry. 

Trim Healthy Mamas get to eat often, every 2.5 – 4 hours. 2.5 hours being the minimum time to wait between eating carbs and fat. It is recommended that you eat before 4 hours past your last meal.

The plan involves separating foods into different categories and pairing them in a way that helps stabilize blood sugar levels and prevent overeating. 

So, whether you prefer small meals or larger ones, the Trim Healthy Mama will work with your body and your preferences to help you reach your health goals.

Balanced Blood Sugar Levels

We all love sugar in the form of cakes, ice creams, and drinks. But is it healthy? Nope. 

Too much sugar can lead to spiked blood sugar levels. It increases your risk of diabetes, inflammation, and weight gain. Excessive sugar intake can also affect your immune system and cause premature aging. 

Since Trim Healthy Mama focuses on your body’s wellness, sugar is a big no-no in the meal plan. 

How does THM exclude sugar from your diet?

• No use of artificial sweeteners like white sugar. Instead, it promotes using blood-sugar-friendly sweeteners like monk fruit, erythritol, and stevia.
• Exclude foods that spike blood sugar levels, like white potatoes, white flour, and white rice. Instead, focus on nutrient-rich starch sides like sweet potatoes, quinoa, and brown rice. 

Separating Carbs from Fats

Your body can only burn one fuel type at a time. And when it comes to it, your body will always burn glucose first. Since carbs are the best source of glucose, your body will work on the carbs and store the fat (temporarily) for later. 

However, before your body can start burning fats, you give it another dose of carbs to work on (in terms of snacks or another meal). This causes the stored temporary fat to become permanent and more stubborn, causing weight gain.

Thus, THM focuses on separating the two fuel sources – fats and carbohydrates. 

Here’s how it works:

• Leave three hours between each meal if you’re switching meal types. It allows your body to burn all the calories from your previous meal. 
• Pair a high-fat meal with low-carb foods and high-carb foods with low-fat foods. 
• Make vegetables your best friend.

Does Trim Healthy Mama Diet Work?

One of the biggest concerns when starting any diet is its effectiveness. 

Will it work? Will I lose weight? Are the results long-term?

Luckily, THM is one of the most rewarding diet plans out there. It is effective and gives promising results. 

Like all other diets, the weight you lose on the Trim Healthy Mama diet depends on your body type, consistency, and starting point.  

According to the authors Pearl and Serene, even if you don’t lose a single pound in the first month, it’s okay. Don’t give up. Your body is adjusting to your improved eating habits and will soon give results.

Is Trim Healthy Mama Meal Plan Healthy?

The Trim Healthy Mama diet plan focuses on controlling blood sugar levels, which is excellent for diabetics.

Plus, the diet includes proteins, healthy carbs, and healthy fats, which helps you get the best from each macronutrient. You also get essential vitamins and minerals from non-starchy veggies. 

Simply put, yes, Trim Healthy Mama is healthy.

What to Eat on the Trim Healthy Mama Diet Plan?

The Trim Healthy Mama way of eating offers “food freedom.” You can eat everything except sugary foods, white flour, and white rice. The plan also includes most vegetables and fruits. 

You can access the complete list of allowed foods in the Trim Healthy Mama books. 

However, to give you a head start, here are some that you can expect to eat:

• Healthy carbs – quinoa, beans, oatmeal, sweet potatoes
• Protein sources – chicken, eggs, turkey, cheese
• Healthy fats – coconut oil, butter, Greek yogurt, avocados

Each Trim Healthy Mama meal is classified into one of the four main categories, including:

• S Meals – Satisfying
• E Meals – Energizing
• FP Meals – Fuel Pull
• XO – Crossover

Let’s look into the details of each one below.

What Are THM S Meals?

THM S meals are Satisfying meals, with low carbs from non-starchy veggies, protein, and high fats. 

Fats make this meal satisfying, so there’s no limit to them. Carbs, however, are limited to 10 grams per meal.

In an S meal, you can get your proteins from beef, lamb, pork, chicken, lean ground turkey, and fish.

Carbs come from non-starchy veggies, like kale, cucumbers, green beans, bell peppers, and spaghetti squash.

Fat sources include MCT oil, coconut oil, bacon grease, olive oil, and butter.

Some excellent S meals include:

• Bacon, cheddar, and veggie frittata
• Philly Cheesesteak casserole
• Slow-cooked Italian beef and cabbage
• Grilled chicken thighs with oven-roasted veggies

What Are THM E Meals?

THM E meals are Energizing meals focusing on low-fat and healthy-carb foods. These meals also include lean proteins and lots of veggies.

Note: Staying within 45 grams of carbs is best for a stable blood sugar level. Keep the fats at 5 grams.

THM E meals fire up your metabolism and help you gain health. You can have all veggies and fruits (some in moderation). 

Some great sources of carbs for a THM E meal include:

• Quinoa
• Black rice
• Black beans
• Garbanzo beans
• Pinto beans

Also, get your protein from deli ham, wild-caught salmon, egg whites, cottage cheese, and chicken or turkey breast.

Here are some good THM E meals for you:

• Grilled salmon with roasted sweet potatoes and steamed broccoli 
• Chicken-taco-stuffed sweet potatoes
• Low-fat lentil burgers
• Cheesy chicken, rice, and broccoli bake

What Does a Fuel Pull Meal Include?

A THM FP (Fuel Pull) meal is low in fats and carbs. These meals make excellent side dishes for both S and E meals. A true FP meal has lean protein and lots of non-starchy veggies (or berries).

Tip: 5 grams of fat and 10 grams of net carbs is ideal.

Fix yourself a meal including marinated cucumbers and salsa verde chicken. And enjoy it with a side of strawberries.

What is a THM Crossover Meal?

A THM Crossover meal is a combination of healthy fats and carbs. It’s not for people who are strictly aiming for weight loss.

Expecting and nursing moms, growing children and men with vigorous lifestyles can benefit from THM XO meals. 

Trim Healthy Mama meal plan for beginners

How to Get Started with the Trim Healthy Mama Diet?

Keeping up with all the letters – E, S, FP, XO – can get overwhelming. 

And if you’re trying the Trim Healthy Mama Meal Plan for the first time, it’s best to start slow. 

Also, read a Trim Healthy Mama book to better understand the THM journey.

If you are going to take the THM plan seriously, it is very encouraged to read the book so you don’t get frustrated. You can check it out at your local library to save costs.

You can also get a Trim Healthy Mama cookbook to make meal-prepping easier. 

It’s best to stick to meals that fit your lifestyle and preferences, so you stay consistent. 

Eliminate flour, sugar, potatoes, white rice, corn from your diet.

Give yourself grace!

How To Simplify Your Shopping

Save time by switching to online shopping for your groceries. It will be easier to make sure you are buying the right foods.

​I love Walmart.com and exclusively have switched to online grocery shopping. Read all of the benefits to online shopping for your groceries here.

Meal Planning

Any new change or diet can feel hard, but planning and being prepared with having a grocery list, a meal planner and decided weekly meals will keep you consistent and motivated to continue. 

Stick to an easy recipe when you first start, plan meals and snacks so you have ready to go food options that are THM approved so you can don’t get overwhelmed.

Follow these meal planning tips to save HOURS each week so you can feel confident and stick to the THM meal plan.

Related Post: 5 Meal Planning Hacks – How I save HOURS Each week

A Sample Weekly Meal Plan for THM:

Day 1:

• Breakfast (S): Scrambled eggs with spinach and feta cheese.
• Lunch (E): Grilled chicken breast with a side salad (greens, tomatoes, cucumbers).
• Snack (S): Greek yogurt with mixed berries.
• Dinner (S): Baked salmon with steamed broccoli and a side of cauliflower rice.

Day 2:

• Breakfast (E): Oatmeal topped with sliced bananas and a sprinkle of cinnamon.
• Lunch (S): Avocado and turkey lettuce wraps.
• Snack (E): Apple slices with a tablespoon of almond butter.
• Dinner (S): Beef stir-fry with bell peppers and zucchini in a stir-fry sauce made with coconut aminos.

Day 3:

• Breakfast (S): Cottage cheese and a few cherry tomatoes.
• Lunch (E): Quinoa salad with mixed veggies and grilled shrimp.
• Snack (S): Mixed nuts and cheese slices.
• Dinner (S): Pork tenderloin with roasted asparagus and a side of mashed cauliflower.

Day 4:

• Breakfast (E): Smoothie with almond milk, berries, and a scoop of protein powder.
• Lunch (S): Tuna salad with lots of greens.
• Snack (E): Carrot sticks with hummus.
• Dinner (E): Baked chicken breast with a side of brown rice and steamed broccoli.

Day 5:

• Breakfast (S): Bacon and scrambled eggs.
• Lunch (E): Turkey and cheese wrap using a low-carb tortilla.
• Snack (S): Celery sticks with cream cheese.
• Dinner (S): Steak with sautéed mushrooms and a side of green beans.

Day 6:

• Breakfast (E): Low-fat Greek yogurt with honey and sliced strawberries.
• Lunch (S): Salad with grilled salmon, mixed greens, and olive oil dressing.
• Snack (E): A small serving of whole-grain crackers with cottage cheese.
• Dinner (E): Lentil soup with a side of mixed veggies.

Day 7:

• Breakfast (S): Sausage and cheese omelet.
• Lunch (E): Brown rice bowl with lean ground turkey, black beans, and salsa.
• Snack (S): Deviled eggs.
• Dinner (S): Baked cod with roasted Brussels sprouts and a side of mashed cauliflower.

Remember to customize portion sizes and ingredient choices to fit your individual dietary needs and preferences. Also, stay hydrated and consider adding in some FP (Fuel Pull) meals for variety if desired.

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Wrapping Up

The Trim Healthy Mama diet is an amazing plan that offers a lot. You get to eat delicious meals, have total food freedom, and lose weight. 

What’s more, this way of eating helps you control your blood sugar levels. So, if you’re looking for a comprehensive lifestyle change that offers amazing health benefits, the Trim Healthy Mama Meal Plan is for you. Start your THM journey today! Happy eating! 

It can be stressful being a mom, taking care of kids, while ALSO trying to focus on your health.

If this resonates with you, my Genius Mom Hacks Workbook gives you all of the tools, tips, hacks and proven strategies how to help overwhelmed and stressed moms eliminate the mom stress & mom guilt so you can enjoy motherhood even more.

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This post was all about a trim healthy mama meal plan that works, the THM way!

I would love to hear from you, leave a comment, and share if you are going to start THM Diet today. 

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