The basic principles of an E meal on Trim Healthy Mama explained plus recipes and shopping tips.
Today in our A to Z Trim Healthy Mama series, we are on to letter “E.” If you need to catch up on the whole series, click here to read everything you need to know about THM A to Z.
E is a letter that you hear a lot about on THM because it is one of the two main meal types that you will use. An E meal is referred to as energizing in the book and that is because it has carbs in the meal.
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An E Meal on Trim Healthy Mama – Defined
An E meal is an option for you when following the Trim Healthy Mama plan yet lots of new THMers are a little intimidated by the process. Especially if you have followed a low carb or keto diet for a while, those carbs in an E meal may be scary!
So what exactly is in an E meal on Trim Healthy Mama? Healthy carbs and lean protein.
What is not in an E meal? Fat. You are allowed a very small amount of fat in these meals ( 5 grams or less / 1 tsp) but they should not be a major source. This gives you the option to have a very small amount of mayo or butter as an example.
Healthy Carbs to Eat in an E meal
There are many different ways to get your carbs in an E meal. You still want to anchor your meal in protein and since you limit your fats in an E meal it should be a lean protein.
Here are some healthy carb options to include in your E meal.
Brown Rice Cakes
Sprouted Bread (Ezekial, Pepperidge Farm Sprouted, Aldi Knock Your Sprouts Off are some options)
Fruits with Higher Carb Counts (Apple, Pear, Mango, 1/2 Banana, Black Cherries, Clementines or Oranges)
Power O’s Cereal
Starchier Vegetables like Carrots, Corn in small amounts
How Many Carbs Should I Eat
Many of us have followed low calorie diets in the past or even keto where you need to strictly watch the number of calories or your macros. I love THM because it is more relaxed with counting and recording things like that.
Of course you need to be mindful of portions and if you stall, I even recommend checking your caloric intake for a few days among other things.
But in an E meal, you do need to make sure that you are getting enough carbs to make it an E meal and that you are not taking in too many carbs at one time.
The recommendation is 20-45g of net carbs per meal. I don’t typically spend a lot of time trying to count my carbs but I am mindful of it.
THM E Meal Ideas
You can have an E meal for any meal: breakfast, lunch, dinner or snacks. Many find it easier to eat E meals for any meal other than dinner. I think that is because traditionally the E meal seems more “diet” than the S meals due to their lack of fat. My family is usually more excited about ground beef tacos topped with cheese and sour cream (S) than a piece of lean fish, steamed broccoli and brown rice (E).
So I often use my E meals during the day where I am more willing to make different meals for different family members. You eat what mama cooks at dinner, no special requests!
Here are some ideas. Please note that these are just general ideas to get you into E territory. Don’t forget to add plenty of non-starchy vegetables or additional protein to complete a well rounded meal.
THM E Meal Breakfast
2% Cottage Cheese with a higher carb fruit (mango, pear, apple as examples)
2 pieces of sprouted bread with a Light Laughing Cow Cheese wedge, cinnamon and stevia with some turkey bacon
Light String cheese and higher carb fruit
Egg Whites “Toad in a Hole” with Turkey bacon
No Sugar Added Make Ahead Baked Oatmeal
THM E Meal Lunch
Sprouted bread sandwich with lean lunch meat
Sweet Potato topped with leftover grilled buffalo chicken
E Tuna Salad with Eggs on Sprouted Bread
THM E Meal Dinner
I hope this explanation of an E meal on Trim Healthy Mama gets you eating those healthy carbs and helps you to succeed on THM. Join us next week for letter “F” in the A to Z series.