Trim Healthy mama

Name: Cheesy Salsa Verde Chicken with Cauliflower Rice
Total time: 30 min
Yield: 4
Ingredients: 1 package chicken tenderloins; 1 tbsp fajita seasoning; 8 oz block of cream cheese ((softened)); 16 oz salsa verde; 1 tbsp olive oil

20 Approved Beverages with Alcohol on Trim Healthy Mama

January 13, 2021 by Stacy Craft Leave a Comment

Wondering about on plan alcohol on Trim Healthy Mama? Get the scoop on your best options to drink here.

Please always drink responsibly.

If you are wondering if and when you can have a glass of wine or an ice cold beer while following the Trim Healthy Mama plan – don’t worry. Lots of us have wanted to know! Here you will find all the rules and guidelines for enjoying alcohol on Trim Healthy Mama.

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

The Rules for Alcohol on Trim Healthy Mama

From time to time I see someone say “well alcohol is not allowed on Trim Healthy Mama.” And while drinking large amounts of alcohol is not condoned by the plan, a drink (or even two) can be enjoyed on occasion.

This post will answer all of your THM alcohol questions like how much alcohol can I drink? What kind of cocktail can I have and which fuel do I drink it in? At the end of this you will basically be a THM bartender. Well, you will at least be able to pour a glass of wine and feel good about it!

THM Alcohol Serving Size

One serving of alcohol (regardless of the type) is the general rule for Trim Healthy Mama. You will need to see what works for you and also judge your situation as to what you are willing to tolerate and give grace based on the activity.

For example, if I am just having a glass of red wine with my husband at home while watching a tv show, I might try and keep it to the recommended one serving. However, if I was at a best friend’s wedding or on vacation I might indulge a little more (just like I might with a piece of off plan wedding cake etc).

The serving size is important but so is moderation in the frequency that you indulge in a cocktail. In the early part of COVID my day job became incredibly stressful and I found myself having a couple of beers after work frequently. And not a shocker, I gained some weight during that time period because I was not watching my servings as closely as I should (and I was going off plan and giving myself a bit too much grace).

Under normal circumstances, I try and limit my alcohol consumption to once or twice a week depending on what is going on, activities that we have planned etc.

What THM Fuel Is Alcohol?

You can enjoy an alcoholic beverage listed below with any fuel type. I used to stress about if an S or an E meal would be the best choice but it really just doesn’t matter.

Most of these selections for alcohol on Trim Healthy Mama are low in sugar and carbs. They still have calories so you have to be mindful of that & the other side effects of over indulging. But pair it with whatever fuel you want.

Thinking of the Lingering Effects of Alcohol & THM

This is not going to be new information but I think it is worth mentioning.

Drinking too much can result in eating more than you might have otherwise. Sometimes it results in an extra meal that you might not have eaten – hello midnight Taco Bell run (was I supposed to outgrow that in college?). It might also mean that you decide to go off plan after a couple of drinks & have a slice of sugary dessert.

And then the next day comes. Hangover & regret fill your body. If you are sick from a hangover, you are probably less likely to get up and make that Deep S breakfast that you crave after an off plan event (assuming you ate that burrito and slice of cake I was mentioning above). You probably won’t work out and may just feel crummy most of the day.

I don’t say all of this to criticize, certainly been there & Grace is our middle name on THM. It is just worth thinking about all of the consequences if you are choosing to exceed the recommended serving of alcohol.

Now that we have that covered, on to the alcohol choices for the THM plan.

The THM Alcohol Menu

These are some popular alcoholic beverage choices to enjoy while following the Trim Healthy Mama plan.

Hard Seltzer

There are several companies that have come out with hard seltzers that are a great option for drinking alcohol on Trim Healthy Mama. My favorite is the Truly Lemonade by far! It is sweet like real lemonade but only has one gram of sugar & is sweetened with Stevia.

Here are a few of the Hard Seltzers that you can enjoy:

Truly Lemonade (original, black cherry, strawberry lemonade & mango)
Truly Flavors (these are not nearly as sweet as the lemonade if you prefer just a hint of flavor – think a spiked seltzer water)
Truly Iced Tea
White Claw (2g per serving of sugar)
Light Beer Seltzers (Bud Light Seltzer / Corona Light
Michelob Ultra Organic Seltzer (gets a category of it’s own because it has 0 sugar & 0 carbs)

Wine

The key thing to remember with wine is dry, dry, dry.

Good THM dry wine choices:

Sauvignon Blanc
Chardonnay
Pinot Grigio
Pinot Noir
Malbec
Cabernet Sauvignon
Syrah
Merlot

Wine types to avoid on Trim Healthy Mama:

Riesling
Moscato
Ice Wine
Port Wine

Beer

Beer is probably the worst choice of alcohol on Trim Healthy Mama out of these personal choices. That being said, I love having an ice cold beer in the summer!

Your best bet is to go with a light beer and have one (as in one bottle, not a 6 pack). I know, I know, one beer is not fun but beer racks up calories and carbs pretty fast. If one isn’t enough, try to max it out at 2.

Also, if you are a fan of the dark craft beers, those are not going to be very friendly to your Trim Healthy Mama efforts. I never say never so if this is what you really love, just get back on plan in 3 hours.

Liquor

Liquor is my least favorite option for alcohol on Trim Healthy Mama. I’m not sure if it is because I just don’t normally drink much liquor or if it is because drinking liquor adds one extra step for me in the way of a cocktail mixer that I don’t have to deal with when choosing a hard seltzer or wine.

But I know some of you probably love your liquor, so I’ve come up with a few options.

Ketel One Botanical or Smirnoff Zero Sugar + A Sparkling Water (unsweetened)

Absolut Mandarin + THM Orange Hydrates or a Virgil’s Orange Soda. A splash of cream would be great too.

Ketel One Botanical and a Bai beverage

THM S Blender Pina Colada

Whiskey & Zevia Cola

Things to watch for when buying liquor for THM:

Flavored liquors may have added sugar. I added some links to “safe” options that don’t add sugar but lots of the “whipped” and heavily flavored liquors will have added sugar.

What is your favorite way to enjoy alcohol on Trim Healthy Mama?

More THM Beginner Guides

Trim Healthy Mama A to Z

On Plan Store Bought THM Bread

On Plan Store Bought THM Peanut Butter

On Plan THM Jelly

23 On Plan Store Bough Desserts

THM Fuel Rotation – How many S’s, E’s & Fp’s to eat per week

7 Day No Cook Drive Thru Sue Menu (Breakfast, Lunch & Dinner)

30 Minute Keto/THM S Cheesy Salsa Chicken With Cauli Rice

June 3, 2018 by Stacy Craft 36 Comments

This Keto/THM S Cheesy Salsa Chicken With Cauli Rice will be on your table in 30 minutes.

Easy and quick are what I need these days in order to stay on track. This creamy, cheesy sauce is rich and decadent (and covers the taste of the cauliflower rice). I know this goes against the new rage of low carb cauliflower rice but I just can’t get on board , UNLESS it is covered in some cheesy goodness! I can get on board with anything that is swimming in cheese and salsa.

This cheesy salsa chicken with cauli rice meal will fit with your Keto/low carb/THM S lifestyle and is also pretty budget friendly! I made it for less than the cost of 2 value meals at a fast food restaurant.

I love this cheesy salsa chicken with cauli rice meal because you only need a few ingredients and they are all pretty shelf stable or long lasting. Pull out some frozen chicken tenderloins, riced cauliflower, a bottle of salsa verde and a block of cream cheese and you are ready to make a quick dinner that will conform with your low carb lifestyle.

Pin this recipe for later here!

Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.

30 Minute Keto/THM S Cheesy Salsa Chicken With Cauli Rice

When you start a low carb lifestyle, cauliflower rice is almost always suggested. And while it is a great way to fill up your plate and bulk up your nutrition, I didn’t love it. But I found that if I layer it in delicious cheese and spicy salsa it turns into a great base for chicken.

And now cauliflower rice finds a way to get into a bunch of my meals & I’m not sad about it! I recently made a really yummy (and totally easy) 20 minute Keto Buffalo Chicken Dip casserole that turns your favorite appetizer into an easy weeknight meal. Pin it here for later.

Cooking Directions for Keto Salsa Verde Chicken & Queso Cauliflower Rice

The first thing you want to do is make sure you have your cream cheese softening up so it will melt nicely in your sauce. Next, get your chicken tenders cooking.

I added a little pepper and some fajita seasoning that I had on hand. If you are a Trim Healthy Mama purist (I am not) you may want to ensure that it fits within the guidelines. I love the overall method of THM but I just kind of go with the flow and don’t mind an off plan ingredient here or there. You could make your own seasoning that would fit into the plan perfectly.

Get your chicken completely cooked and then remove it from the pan. Cover it with some foil if you are worried about it getting too cold but the sauce comes together pretty quickly.

Make The Cheesy Queso Sauce:

Next, you want to take your softened cream cheese and cut it into fourths. This will help it to melt a little quicker.

Now you need to add your bottle of Salsa verde. Cook it over medium-low heat until the cream cheese is completely melted.

Once the sauce comes together, add your cooked chicken back on top for a minute or two. Just make sure the sauce and chicken are warm.

While the chicken is mixing with the sauce, put your cauliflower rice in the microwave. Cook according to the directions. Then layer the cauli rice, cheesy salsa verde sauce and chicken. The result is a satisfying cheesy chicken with cauli rice meal that will make you forget about carbs!

Serve It Up:

The way that I prepared it, there was enough for a dinner and I ate the leftovers for lunch the next day. I did have a bit of unused sauce so if you added more chicken, the sauce could stretch farther since it is so rich. I have also wrapped this meal up into a green salsa queso drenched enchilada that is a family favorite! Pin it!

Cheesy Salsa Verde Chicken with Cauliflower Rice

Course

Main Dish

Keyword

Keto, Trim Healthy Mama S

Cook Time

30 minutes

Servings

Ingredients

Course

Main Dish

Keyword

Keto, Trim Healthy Mama S

Cook Time

30 minutes

Servings

Ingredients

Instructions

Heat olive oil in skillet over medium heat. Add the chicken tenders to the skillet and season with the fajita seasoning. Cook your chicken completely and remove from pan. Cover with foil to keep warm.

Cheesy Salsa Verde Sauce

Reduce heat to Medium/low.
Cut the softened cream cheese into fourths and add it to the pan.
Add the bottle of Salsa verde.
Stir occasionally until the cream cheese is completely melted and the salsa is well incorporated.
Add the chicken tenderloins on top of the completed sauce for 1-2 minutes to warm it all together.

Recipe Notes

To serve, place 1 cup cooked Cauliflower rice at the bottom of a bowl, spoon the cheesy salsa verde sauce on top of the rice and top with the desired number of chicken tenderloins.

Follow my low carb / THM food diary on Instagram!

If you like this cheesy salsa chicken with cauli rice meal, check out these other top THM/Keto recipes:

Mac and Cheese Zoodles

Keto Bacon Cheeseburger Soup

Smoked Salmon Topped Popper

Protein Packed Meat/Cheese Roll Up Salad

$5 Chicken Sausage & Vegetables Grill Meal

If you are curious about Trim Healthy Mama, read about how it helped me lose 22 lbs. postpartum here. And if you need a super easy 2 minute Keto microwave egg breakfast, find that simple scramble recipe at this link.

THM Fuel Rotation – When to Eat S, E, FP and XO

January 2, 2021 by Stacy Craft Leave a Comment

When first starting Trim Healthy Mama, understanding when to eat S and E meals can seem a bit overwhelming. Learn the easiest way to use THM fuel rotation to keep you on plan and losing weight!

If you are just starting or about to start Trim Healthy Mama, welcome! The THM community is so happy to have you join this way of eating.

I remember starting THM years ago and having questions. Lots of questions! What do the E, S & XO acronyms mean? Do I really have to eat every three hours? When do I eat each different fuel?

All these questions can seem overwhelming but there are tons of resources that explain this plan simply and make it easy to follow.

If you have lots of questions, check out this Trim Healthy Mama A to Z post that tackles every question you might have from A to Z! But here we are going to discuss THM fuel rotation. When to eat S meals, E meals, FP & XO’s – when you finish this post you will have an idea of how to plan out your schedule of eating for success.

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

THM Fuel Rotation – When to Eat S, E, FP and XO

Learning when to each fuel is a question that I see over and over in the THM beginners group. And I have good news and bad.

The good news is that there is no hard and fast rule as to when to eat each fuel. (This is only bad news if you are a stickler for a plan!) What I like about this is that you really can’t mess up.

So you can get that potential failure out of your head. There are a few guidelines & I’ll share how I usually do it to give you an example but overall you just can’t mess up!

Planning Your THM Day of Meals

There are pretty much two types of Trim Healthy Mama’s. Those that plan & those that like to live on the edge and pick their fuel every 3 hours as meal time pops up. And maybe there is a third THM that meal plans and then follows that plan loosely over the course of the week.

For example, Monday meal plan says spaghetti for dinner and Tuesday say tacos. On Monday if I’m craving tacos, we just move the meal plan around. You guessed it – this is my style of THM.

So let’s take a look at how that works.

Meal Planning Fuels

When creating a meal plan, list out all the fuel type next to each meal. This will help you to make sure that you are getting the number of S & E meals that you desire.

You can check out this meal planning on THM post if you need some help & this free printable THM Meal planner.

Free Style Fuels

The other method of fuel rotation is simply eating what you feel your body needing. So as a simple example, this morning I woke up and walked into my kitchen. I thought about eggs but it just didn’t sound good.

After searching around, the loaf of sprouted bread seemed to be calling my name. I went from thinking I would eat eggs (S) to craving the sprouted bread (E). I ended up making a spur of the moment breakfast of sprouted toast, cottage cheese, a few sliced tomatoes and everything but the bagel seasoning.

How Many E’s Should I Eat per Week?

5 to 7 E meals per week are recommended on THM. Some people do more and do great losing weight. There are other mamas that can’t do as many E meals if they want to shed the pounds.

It is important to remember that these are guidelines and to watch how YOUR body does with the E meals vs. the S meals and then plan accordingly.

I like to get my E meals in at breakfast and as snacks since I prefer an S meal typically for dinner. That is just a personal preference though!

But Aren’t XO’s Bad?

I see a lot of misinformation about XO’s on the Facebook groups from time to time. It typically comes from a well meaning mama that just hasn’t completely learned the plan. They tell a group of mamas something slightly inaccurate & it spreads from there.

Here are some things I see about XO (Crossovers):

False: Crossovers are not on plan. Crossovers are definitely on plan. A crossover is simply a plate that is an E & a S mixed together. Example: A steak (S) and a sweet potato (E) at a meal = a XO because you mixed the two fuels. (A FP food is like Switzerland and is not offensive to either an E or an S meal. So you can have a FP on your S plate or your E plate without crossing over)

False: XO’s are not good for weight loss. The sisters never say that you can’t lose weight eating an occasional XO. They just say that it is harder to lose weight if you are eating lots of them and that they may be better left to those at goal weight, nursing mamas, kids and men.

However, many of us find that an occasional XO (for me that looks like once a week but could be different for you) actually jump starts weight loss sometimes. It is also a great way to avoid going off plan. Going back to my steak example, if having a sweet potato with your steak on a date with your husband helps you avoid the bread basket – I say do it!

What About These Sad FP’s?

Fuel Pulls have very little fat or carbs. You can eat them with E or S fuels without crossing over.

Many people find them less satisfying than the E or S fuels but they have their place. They help to bulk up S or E meals with very few calories which is a great way to get full when you are trying to lose weight. We don’t count calories on THM but we try not to abuse them too!

Some find that having a meal of just Fuel Pull foods will help aid in weight loss. You can definitely add in a FP meal here or there but there is no recommendation or rule that you have to do this. You can read more about FP’s here.

A THM Fuel Rotation Example Plan

THM fuel rotation is really mostly a preference and not a hard and fast rule. But I know that when you are starting something new, sometimes an example or a guide is helpful to form a visual of what you should be doing.

If you are following the 5-7 E meals a week guideline, that means that you can think about one E meal per day in general. So here is how I would conduct a THM fuel rotation for one day.

Breakfast: THM Veggie Oatmeal Hack with blueberries (add protein powder or some lean deli meat/Greek yogurt for added protein) E meal

Lunch: Snacky Lunch (Salami, Cheese, Cashew, Mini peppers) S Meal

Snack: Light Laughing Cow Cheese on Celery with a light sprinkle of Everything But the Bagel Seasoning and lean turkey lunch meat – FP Meal

Dinner: Salsa Verde Chicken and Queso Cauli Rice – S meal

Want more inspiration for meal plans and THM fuel rotation? Try these free plans.

New to THM? These Guides Will Help Make Life Easier!

Trim Healthy Mama A to Z

July 25, 2019 by Stacy Craft Leave a Comment

All of your Trim Healthy Mama questions answered from A to Z. A complete look into the THM plan with insight on how to make it easier and more cost effective.

Are you a Trim Healthy Mama with question? Or are you interested in the plan but afraid to take the plunge?

Today we are embarking on a 26 day comprehensive look into the Trim Healthy Mama plan. If you have lots of questions or need help on something specific, please join us on this journey!

I blog a lot about THM and I really did not have that intent when I started blogging! My first goal was to share money saving tips with other moms that I have learned along. Since my full time 9-5 is as a professional buyer, I thought my expertise would be valuable to families that could apply those principles at home to live a better life.

But then one day in June 2018, I posted a Keto/Low Carb/THM S recipe. It was a pretty simple recipe that I threw together one night in less than 30 minutes and did a quick blog post. The pictures are terrible. The recipe is crazy easy. There are only 4 ingredients. I expected to throw it up and go back to talking about saving money on back to school clothes shopping.

My THM/keto readers had a different plan though! The post went crazy and the recipe has been shared more than 150,000 times on Pinterest. So I decided that maybe you guys were interested in seeing more Trim Healthy Mama recipes and learning about how to save money and time while doing THM! So here we are, working our way through Trim Healthy Mama A to Z.

Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.

Trim Healthy Mama Basics

If you read any of the THM posts that I have, I always stress that you should read the book! The internet is a wealth of knowledge but I recommend reading the book to get your own grasp of the plan. In particular so that you can understand the sister’s reasoning for different items and then apply personal choice and food freedom to make choices that work for you and your family.

So now that you have read the book, we will go over the THM basics before we dive into the Trim Healthy Mama A to Z guide.

What is THM?

THM is a way of eating that combines aspects from several other popular diets like Keto/Low Carb diets as well as lifestyles that focus on low fat meals like Weight Watchers.

On Trim Healthy Mama, your meals are broken out into one of four different types: E meal, S meal, XO or FP meal. There are actually a couple of others (like Heavy S, S Helper, Deep S) but you are not going to worry about those until you get these first few down pat.

S Meal (Low Carb – Fats allowed)

The easiest way to describe an S meal is to call it low carb. You will eat whatever fats that you want but you will avoid carbs. Full fat dairy, any type of meat, full fat cheese, and full fat dressings are allowed in this type of meal.

You can also have berries or a kiwi with an S meal but should avoid other fruits.

E Meal (Healthy Carbs – Low Fat)

For an E meal, you will have a lean and low fat meal with a healthy carb. You will avoid fatty cuts of meat and all those full fat dairy and cheeses. You should aim for lean meats, brown rice or quinoa, sweet potatoes or carbs that are higher in carbs such as apples, pears, oranges, half a banana.

FP Meal (No Large Source of Fats or Carbs)

A FP meal is a meal that doesn’t have a major source of fats or carbs. I think of this meal as a traditional diet meal that you might find on a low calorie meal plan. For example, grilled chicken and non-starchy vegetables would not be high in fat or carbs leaving it to be a nothing meal (as I like to call it) or a FP.

If you read my 9 tips on what to do if you are not losing, you will need to know what a FP is!

XO Meal (Mixing S and E)

If you mix an S meal and an E meal together on one plate, that is called a XO. A crossover (XO) is still on the Trim Healthy Mama plan. However, if you are actively trying to lose weight, they may not be as beneficial vs. separating your fuels.

An example of a XO would be a fried egg in butter (S because of the fats in a whole egg and butter) with a piece of sprouted toast (E for the carbs in toast). Eating these together is certainly better than eating a donut but it may not have you losing as quickly as you would if you ate your fuels separately.

XO’s are great for growing children, men, nursing mother’s and those that are at goal weight. They are also good if you are going to go off plan or choose a XO! I would much rather see you eat the breakfast that I described above vs. that donut! And some people even swear by eating a cross over occasionally to kind of jump start their weight loss again.

Protein

Don’t forget to add a protein to every meal or snack!

Now that you have the basics, lets jump into this 26 article list of all things THM.

Trim Healthy Mama A t0 Z

Ok, here is the list of Trim Healthy Mama A to Z posts that will solve all your THM problems. A new letter will be added weekly and this will be your one stop shop to see every post from A to Z.

A – Accountability for Success on Trim Healthy Mama

B – Budgeting On Trim Healthy Mama and On Plan, Store Bought Bread

C- Cooking Made Easy on THM

D – Drive Thru Sue – What it is & how to succeed if your name might be “Sue”

E – E Meals Simplified

F – Fuel Pulls

G – Giving Yourself Grace

H- Husband’s and THM (Making it Work)

I- Icecream

J- Jelly (On Plan, Store Bought Options)

K- Keto Vs. Trim Healthy Mama (What’s the Difference?)

L- Lunch On THM, More than 35 ideas

M-Meal Planning Tools

N- No Special Ingredients (NSI) – Do you really need special items?

O- Overwhlemed on THM – 5 Simple Tips to Make Life Easier

P- Party Foods & Potlucks – Healthy & On Plan Appetizer Ideas (that even your non-THM Friends will like)

Q- Quitting THM – what I did wrong the first time around & how you can avoid my mistakes!

R- Restaurants & THM – How to eat on plan at virtually any restaurant

S-

T-

U-

V-

W-

X-

Y-

Z-

Drop me a comment if you have a question. I would love to try and help you on your journey.

7 Day THM No Cook Meal Plan (Drive Thru Sue Approved)

December 27, 2020 by Stacy Craft Leave a Comment

There are always times in life that pop up and make it hard to cook big and elaborate meals. This 7 day THM no cook meal plan will make your life so much easier and it will even work for the most extreme Drive Thru Sue followers.

Even before I started Trim Healthy Mama, I loved having no cook or very minimal cook recipes that could feed my family at home but that were easy enough to prepare even on the hardest days.

On those days where you can’t possibly imagine cooking anything, these meals will keep you on plan and won’t have you in the kitchen cooking all day.

This 7 day THM no cook meal plan is just what you need for weeks that you know will be busy or even for brand new THM beginners. Keeping it simple is one of the ways that I learned to succeed on THM.

Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.

Follow my simple (and often DTS) Instagram THM food diary for more inspiration!

7 Day THM No Cook Meal Plan (Drive Thru Sue Approved)

In this easy 7 day meal plan, you will need to perform very minimal and basic prep in order to prepare these meals.

And while utilizing pre-prepared items from the grocery store is not as economical as prepping from scratch, this meal plan was prepared with a budget in mind.

Few special ingredients are used in this meal plan. And while I am certainly not anti special ingredients (they have their place) but you certainly do not need them to be successful on this plan.

A Note on Personal Choice Items

If you are pressed for time, personal choice items are going to save the day a lot! Personal choice items are not bad. They are products that the sisters have approved as being able to fit on plan as an S, FP or E meal but they may not have the most ideal ingredients (not quite as clean, a little more processed etc but the fats/carbs and overall ingredients work).

There is nothing wrong with using these items and they often keep me on plan if I am very busy. For example, a breakfast burrito that my husband makes me on a low carb tortilla that I can eat in the car is way better than stopping at the donut shop!

If your weight loss stalls, you may want to cut back on some of the personal choice items to see if that is the cause of your stall. If you are nervous about personal choice items, let me put you at ease.

I have eaten PC all the way through my journey and lost 60 lbs after my last baby. This meal plan represents the way that I might choose to eat during a busy season. Yes, there are personal choice items but they certainly are not every meal.

If it is too many PC for you, just switch those items out for something else.

Cooking Requirements

Some meals on this 7 Day THM No Cook Meal Plan don’t even require heating while others require the use of the microwave or one skillet on the stove.

What I can promise? You won’t be making anything complicated. If there are any pots or pans to wash, it will just be one. No blender, no complicated casseroles with 100 ingredients.

And while we are at it, let’s talk about what this meal plan is not. It is not a gourmet meal plan that is going to impress your foodie friends. But it is a simple, on plan menu that will help you get through tough times while sticking with Trim Healthy Mama.

Let’s get started with this free 7 day THM no cook meal plan!

Day 1

Breakfast: Microwave Jimmy Dean Egg Scramble (or make your own – still simple) and fresh berries (THM S)
Lunch: Progresso Light Soup & add 1/2 can of green beans to bulk it up (THM FP)
Dinner: Frozen Burger Patty (cooked in Skillet), Serve in a Joseph’s Pita with cheese, lettuce, a few slices of onion and tomato, microwaved bacon if you like, mustard and mayo. Sides: Pork Rinds and a green salad with ranch. (THM S)

Day 2

Breakfast: Love Grown O’s (or Ezekiel Cereal), 1/2 a banana sliced, a sprinkle of an on plan sweetener (I like Monkfruit) and unsweetened almond milk. (THM E)

*this meal is lower in protein than most. If you want to increase it, add some protein powder to the milk or eat some lean lunch meat on the side.
Lunch: Tortilla pizza with a green salad & ranch. (THM S)
Dinner: Tyson Blackened Chicken Tenders (you can sub rotisserie if you can’t find but really try to find it – amazing! I get mine at Target or Kroger), a bunch of Romaine, Ranch dressing – wrap in a Carb Balance Tortilla. Just warm the chicken in the air fryer or oven and pile the rest of the ingredients in the tortilla to make a wrap. You can have pork rinds as a side for some crunch and fresh berries. (THM S)

Day 3

Breakfast: Stevia Sweetened Instant Oatmeal & half a banana. You could add a few pieces of lean lunch meat or a Two Good yogurt for additional protein if needed.(THM E)
Lunch: Snack Lunch – Nuts, Sweet peppers, Lunch meat or Salami, Cheese (THM S)
Dinner: Black Bean Tacos (THM E)

Day 4

Breakfast: Boiled Eggs (make some at the beginning of the week or buy them boiled), Celery with peanut butter to dip. (THM S)
Lunch: Smoked Salmon roll ups with Greek Yogurt & Berries (THM S)
Dinner: Rotisserie Chicken and frozen microwave non-starchy veggies (the picture shows sauteed veggies in oil which changes this to a light S meal) (FP)

Day 5

Breakfast: Breakfast Burrito (Slice a couple of warmed boiled eggs or scramble them, microwave a few pieces of bacon, sprinkle some shredded cheese and salsa in one Carb Balance tortilla) (THM S)
Lunch: Chef Salad (Make one with your leftover romaine, some deli meat and cheese or grab one from the grocery premade – just avoid croutons. I add Whisps for some crunch). Ranch dressing. (THM S)
Dinner: Baked Sweet potato (cook in the microwave if you want). Add a Light Laughing Cow Cheese wedge and mix with a fork until creamy. Top with rotisserie chicken tossed in wing sauce. Something about the sweet & spicy – so good! Green beans for a side. (THM E)

Day 6

Breakfast: Cottage Cheese Bowl (I would choose an S bowl for this meal but if you are wanting more E’s feel free to opt for an E) The grocery list is for the strawberry/pecan variety.
Lunch: Tuna Salad on Sprouted Bread with carrot sticks and celery. (THM E)
Dinner: Chicken Bacon Ranch Salad – A big plate of romaine, rotisserie chicken, microwaved bacon or bits, cheese if you like, extra veggies like bell pepper, onion or cucumbers & ranch. (THM S)

Day 7

Breakfast: Two Good Yogurt, a piece of whole E fruit (apple, pear, 1/2 banana) OR sprouted toast with light laughing cow and Polaner’s Jelly (or Simply Fruit Jelly). (THM E)
Lunch: Tyson Blackened Chicken tender sandwich on sprouted bread. Use a Light laughing cow as a spread for the bread (and some mustard if you want). Carrot Sticks and Celery.
Dinner: Crockpot Taco Soup – It is literally an open cans and dump recipe. You add in some leftover rotisserie chicken & you have a super simple warm up meal. Can’t remember to get the crockpot out? Just make it on the stove top! (THM E) If dumping the cans sounds like too much (and depending on your circumstances it just might) just have another can of Progresso Light.

Easy THM Snacks & Desserts

This 7 day THM no cook meal plan doesn’t include snacks and desserts but you will certainly want some throughout the week.

If you are having a busy week or just starting out on Trim Healthy Mama, I would keep snacks and desserts very simple. A strawberry Two Good yogurt with a few on plan chocolate chips makes for an easy dessert.

A pear and some lean deli meat is a great snack. You don’t need to prepare a bunch of baked goods to stay on plan. You can, sure. Or you can take advantage of simple combinations or store bought items that make snack time a breeze.

You could even have a quick bowl of the Stevia instant oatmeal (you will have extras) as a simple afternoon snack.

These resources may help:

THM On the Go Snacks & Treats that require No Refrigeration – DTS Friendly

23 Store Bought THM Desserts

Substitutions to the DTS Meal Plan

What if I don’t like certain items on the menu? Can I sub in an item that I like?

Sure, just make sure that it is the same fuel as the rest of the meal so that you don’t unintentionally change the fuel. The THM Food Analyzer app is a great resource to help you make fuel substitutions.

Adding in Extra Fruits or Veggies

I tried to make this menu as simple as possible. Feel free to add in extra non-starchy vegetables or berries to any S meal.

For E meals, you may be able to add in a little more of an E fruit or vegetable. However, in each E meal there is already a carb source. To avoid carb loading, you may want to add non-starchy vegetables or berries if you need to bulk up the meal vs. additional carbs.

FP veggie ideas that are easy to add to any meal type:

Sliced English cucumbers
Sliced Bell peppers or Sweet Peppers (because you don’t even have to cut those!)
Pickled Okra
Dill Pickles
Grape Tomatoes (Just not too many in an S)
Pre-cut Jicama Sticks
Celery

Dressing For Salads

In this meal plan, I only listed S salads with ranch dressing. I’m a ranch girl and I don’t stray far from it typically. But feel free to use your favorite dressing on these S salads.

You can make your own or just look for a dressing that has less than 2 grams of sugar. My favorite is the Bolthouse Farms ranch – find it in the refrigerated section of the grocery store near the bagged salad.

Eating Out

If you have a busy week, eating out for a meal or two may be necessary. Don’t worry, you can eat on plan while on the go!

Here is a guide to eating on plan at your favorite fast food restaurants & this guide will help you eat at almost any sit down or take out restaurant.

So go out, buy yourself a couple of rotisserie chickens and lets get ready for an easy, on plan week with Trim Healthy Mama!