THM Snack Ideas:

Trim Healthy Mama is big about when we have a snack in between our meals (somewhere between 2 ½ to 3 hours after your last meal) that it needs to include some sort of protein with it. This will help sustain you until your next meal and also give your metabolism the boost it needs to keep going strong all day.

Here are some examples of snacks you can do throughout your day! There are really ENDLESS possibilities of snack pairings you can put together, but this will give you some ideas of my favorites! I will add to this list as time goes on!

Also, for more inspiration on easy, fast meals (not using recipes), food shortcuts you can buy at your local Walmart, or meal plan ideas, visit my Trim Healthy Mama section on our blog: Trim Healthy Mama | matthewfivefive.

***Word of encouragement for you: Do not get overwhelmed when thinking of all the changes to your health you are having to make!! This is a steady and slow process! It took me 4 years to officially make all the changes I needed to for our health. Concentrate on swapping out one thing at a time as you run out of the food items in your home with an on-plan, healthy food item! Simple swaps is what will get you to eventually where your whole lifestyle is centered around the health you desire! YOU CAN DO THIS!

◦ I LOVE this blog article with awesome snack ideas and recipes:

Easy Snack Box Ideas for the Trim Healthy Mama – Oh Sweet Mercy

FP- Fuel Pull means a low carb & low fat snack:

◦ frozen strawberries (or any other kind of berry) mashed into cottage cheese and a tiny bit of Stevia.

◦ Oikos Triple Zero yogurt with added berries if desire.

S- Fat snack:

◦ Handful of nuts & cheese stick

◦ Oikos Triple Zero yogurt with handful of stevia-sweetened chocolate chips!

◦ Whisps cheese chips & handful of nuts

◦ Slimfast Keto bar

-Homemade Cheez Its!!!! Get really thin cheese slices and cut into fours, sprinkle with salt and put it into the oven at 250° for 35 minutes. Broil it the last two minutes so it gets extra crispy. You can get really thin cheese slices from the deli and have them slice it on the thinnest setting, or you can buy the Sargento cheddar thin sliced cheese!

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-Josheph’s Lavash Crackers:
You can make these sweet or savory depending on how you season them after cutting the Lavash bread into little squares, and then brushing or spraying olive or coconut oil or butter on them. You can use Everything Bagel seasoning or cinnamon & a stevia blend on top. Or maybe make them spicy! These turn out so good and easy! Just bake for 4-7 minutes at 400 degrees.
                    crackerscinnamon crackers

E- Carb snack:

◦ whole banana or other fruit (non-berry) and light mozzarella cheese stick

◦ cottage cheese with frozen strawberries with banana or other fruit (non-berry)

◦ Cottage cheese on sprouted-grain toast with garlic salt sprinkled on top

◦ Laughing Cow Light cheese spread on sprouted-grain toast with garlic salt sprinkled on top

◦ Salsa & handful of baked corn chips with Light mozzarella cheese stick

Example THM Meal Plan For A Week

Hey there Trim Healthy Mamas! I wanted to share with you an example of a THM meal plan for a whole week. My personal friend wrote this up for herself and sent it to me and said I could share it! I loved what she came up with– You don’t need a recipe for any of these and they can all be thrown together pretty easily!

You can also take a look at my favorite THM easy meals that I do frequently and my food shortcuts that you can find at your local Walmart! Enjoy!

***Word of encouragement for you: Do not get overwhelmed when thinking of all the changes to your health you are having to make!! This is a steady and slow process! It took me 4 years to officially make all the changes I needed to for our health. Concentrate on swapping out one thing at a time as you run out of the food items in your home with an on-plan, healthy food item! Simple swaps is what will get you to eventually where your whole lifestyle is centered around the health you desire! YOU CAN DO THIS!

THM Weekly Menu

 

Breakfast (S- FAT):

Coffee w/ cream & stevia along with:

1. Oikos Triple Zero Yogurt

2. Eggs with cheese

 

 

Lunch (E- CARB):

1. Progresso Light Soup (broth-based)

2. Ezekiel Bread (2 slices) with Lean Deli Meat,

Mustard or Laughing Cow Light cheese

Tomatoes, Sprouts, & lettuce

Pickle spears

 

 

Dinner (Various):

1. (S- FAT) Pork chops and green beans cooked in butter and pork fat

Salad w/ tomatoes, oil & vinegar

 

 

2. (S- FAT) Chicken breasts cooked in butter or olive oil,

Steamed broccoli w/ butter

 

 

3. (S- FAT, **see note below) Homemade meatballs in spaghetti sauce,

Salad w/ tomatoes, oil & vinegar,

*** Can have Garlic toasted Ezekiel bread (As is once a week Crossover/maintenance meal).

*** For Weight loss mode- take out Ezekiel bread & add steamed & Broccoli w/ butter OR sautéed & Fresh kale in butter or olive oil for S-Fat meal.

 

 

4. (S- FAT) Steak cooked in butter,

Green beans cooked in butter & steak fat

Salad w tomatoes, oil & vinegar

 

 

5. (E- CARB) Salsa chicken w/ black beans & Corn,

salad w tomatoes & Skinny girl dressing or Ranch

 

 

6. (S- FAT) Buffalo (lean meat) chicken

with broccoli cooked in butter,

salad w/ tomatoes, oil & vinegar

 

 

7. Leftovers w/ salad

 

 

My Trim Healthy Mama (THM) Weight Loss Testimony

To finally be at the day where I am sharing my Trim Healthy Mama (THM) weight loss testimony is so hard to believe, because I never thought this day would come! *Note: I am not selling any product or business to you. This is just my testimony of my personal health journey.

The majority of my life I have been slender and I ate pretty healthy. Back in 2010 right after I got married, I gained about 15 pounds in those first three months of marriage. I had just started a new job at a cornea specialist doctor’s office where food was constantly made available in the kitchen to us by other doctors and pharmaceutical reps. I started working there around Christmas time which meant that sweets and treats were showing up in the staff kitchen every hour! I have never really had to say no to sweets before because I wasn’t around them as much, but in this case, I was not fully aware how often I was consuming high sugar foods. Plus it did not help that we wore scrubs as our daily uniform, which are very forgiving around the waist.

One day, when my favorite skinny jeans decided to split down the middle in the church parking lot, I realized I needed to do something. I started counting my calories very strictly, but I did not make changes in what type of food I was eating. I continued to eat whatever carb or sugar loaded foods were available at work and would count those calories on my app, which normally would leave me with hardly any calories I was able to consume for dinner. I found that for dinner most days I was stuck with eating a couple slices of turkey deli meat and pickles. I was able to get down to 4 pounds away from my original weight, so I stopped counting my calories and still continued eating the same way I was. Needless to say, those pounds came back on quickly and doubled in a matter of a few months. This started a spiral of constant dieting, depression, and a low self-esteem.

At one point I felt so desperate to lose the weight and I needed the accountability, so I joined a program that has a very strict way of eating and you are required to go into their offices three times a week and be weighed and show them your food log. I thought this would help me make wiser decisions knowing that someone would be checking me weekly, but it ended up throwing me into a deeper state of depression. I started feeling sorry for myself on all the things I wasn’t allowed to eat, and so I ended up failing miserably almost every single day and I became a clinical binge eater. On a daily basis, I would find myself giving in to my cravings and I would either go hide in the work bathroom and stuff my face with 8 ice cream sandwiches at one time (& consuming up to 20 by the end of the work day), or at church small groups I found myself in the kitchen when no one else was in there inhaling 20 Subway cookies. This became a deep time of depression for me. One full year on this eating program and over $1,000 spent on it, I was 60 pounds heavier than I have ever been in my life– and more depressed then when I started the program. At this point I was ready to give up!

Almost 4 years of being miserably unhealthy and overweight, hope presented itself. One day while sitting at my desk at work, a coworker friend of mine came by and was telling me about a healthy lifestyle of eating that she had started doing based off of a book she read. Her and her husband were dropping weight and feeling super healthy! I was very curious about it and she was so sweet to actually give me her only copy of the book. Here is where Trim Healthy Mama entered my life! I immediately started reading the book and could not put it down! This whole idea of being able to eat exactly the way God designed us to eat all food groups, and learning how to eat it in a balanced way and how our body metabolizes those fuels, was soooooo incredibly freeing to me! Learning that I can live a healthy lifestyle and lose all my extra weight while getting to eat delicious yummy foods and desserts but knowing how to do it in the right way was exactly what I needed! No more counting calories, and no more trying to eat a low carb diet or low-fat diet!! No more saying “no” to delicious desserts!! No more wasting money on a food program or special food/snacks!!! No more needing to spend hours and money at the gym!! From that point on I knew my life would never be the same!

I immediately started implementing Trim Healthy Mama (THM) and dropped 10 pounds that first week! Right after that week, we found out we were pregnant with our first child Harmony Dawn. I started developing food aversions to almost everything except peanut butter crackers and cheese. Because of this, I stopped eating the THM way just trying to make it through that first trimester. Looking back, I realize now that the best thing I could’ve done was continued to eat the THM way during my pregnancy, but since it was still so new to me, it was easy for me to give up and use my pregnancy as an excuse to eat whatever I wanted again. I figured that once I had Harmony, I would go back to eating the Trim Healthy way.

In July 2015 after I had Harmony, life got really busy as a new mom trying to figure out my new routine. I did keep the principles of Trim Healthy Mama in the back of my mind when I went grocery shopping and made our meals at home from their amazing first cookbook and second cookbook! So I can say that we probably ate the THM way about 65% of the time, unless Christopher decided to bring home junk food on a whim. I did NOT stay on plan anytime we went out to eat or over to people’s houses or events. I had the mindset of as long as we eat mostly healthy at home then we should be ok. Unfortunately, there’s so many times that it’s easy to make an excuse to eat this dessert or that hamburger and fries this “one time.”

Over the next 3 and a half years and another pregnancy and the birth of our son Colin, I did slowly lose 40 pounds of my weight by making the healthier choices at home (which I’m at most of the time since I am a stay-at-home mom) as well as nursing my 2 babies. The last 20 pounds though, I knew were not going to come off by themselves unless I decided to fully commit to the THM lifestyle! I knew I needed the motivation and encouragement to get started, because every time I thought about committing 100%, I would get sad and feel like I would miss out on all the foods that would be at restaurants or at events and parties. That is when I decided to go back and listen to every single THM podcast. This was one of the most encouraging, uplifting, and inspiring times of my life! Being encouraged in my health, marriage, and faith by listening to every single podcast is what catapulted me back into my THM journey!

img_1854img_1250As of April 2019, I have been 100% committed to the Trim Healthy Mama way! The pounds and inches started falling off of me as I was so happy and content in eating healthy, non blood-sugar spiking foods! I felt amazing every time I made the choice to eat the right foods at restaurants and parties, instead of giving into my old way of eating!  It has been so freeing knowing that I can essentially go anywhere and find something that is on plan to eat! I eat off plan here & there, but I really try to keep it to deciding if that one cookie from a box is really worth my health. That helps me pick & choose special moments that I will eat off plan as opposed to on a regular basis. If I know there is going to be food that might be tempting somewhere that I am going, I usually plan ahead and bring something with me that I can enjoy while there. I have also found so many great food shortcuts that are available at my local Walmart that I can buy to help me stay on plan. I came up with my favorite, easy go-to meals that I can make when I don’t have time to make a full blown recipe (both of these are very good starting points for anyone who needs ideas)! I was also never a baker before I committed to THM, but now I love to make delicious desserts that are totally on plan and bring them to events! Not only has my health been affected, but my husband and kids too! My husband Christopher who is very slender by nature and has a very high metabolism, has been eating the THM way (at home and tries to stick to it when he is outside of the home) to feel good and have more energy, and it sure has worked! And to know that I am raising my kids up in knowing how to eat healthy for the rest of their lives gives me such a peace of mind for their future. We also love to work out together in our own living room for under 20 mins with the THM “WorkIns” exercise DVDs!  It feels great that we are moving our bodies and being active as God intended us to be, without having to overdo it. We are a Trim Healthy family! My passion to share about the freedom I have found through Trim Healthy Mama has made me decide to start a group at my church to teach the plan and go through the book, as well as cook through the recipes in the books!

img_5646I wish everyone in the world knew about THM and what it can do for their health and how much freedom it will bring into their lives! This plan is so easy to do in a frugal way— no need to over complicate it! We live on a one-income pastoral salary and I am not someone who likes to spend a lot of time in the kitchen. I promise anybody and everyone of any lifestyle can do this! If you are reading this testimony and desire this freedom for yourself, click on the links that I posted throughout the blog, as well as visit the Trim Healthy Mama website and sign up for their free encouraging emails and read their testimonies. They also have a shop where you can buy different foods and ingredients that are also very convenient and helpful on your Trim Healthy Mama journey, but none of that is necessary to do the plan! Simply shopping at your local grocery store is all you need to do!!! You can also leave me a comment with your email address if you would like a free start-up guide that I have put together of the THM Plan. Also, check out my Trim Healthy Mama Resources blog post! I thank God and happy cry every single time I think about how He brought Trim Healthy Mama into my life and could not be more grateful!!!

My Favorite, Easy Trim Healthy Mama Meals:

I just wanted to share with y’all what I make on the daily for my THM meals! These are my go-to favorites and it can be a very good starting point for anyone who needs ideas!

I am not a mama who wants to spend hours in the kitchen or make a ton of things from scratch! I am also on a one-income pastoral budget so the frugal life is for me! 😂

***Word of encouragement for you: Do not get overwhelmed when thinking of all the changes to your health you are having to make!! This is a steady and slow process! It took me 4 years to officially make all the changes I needed to for our health. Concentrate on swapping out one thing at a time as you run out of the food items in your home with an on-plan, healthy food item! Simple swaps is what will get you to eventually where your whole lifestyle is centered around the health you desire! YOU CAN DO THIS!

To learn more about the plan and the resources they have to offer, visit my personal Trim Healthy Mama weight loss testimony here and my Trim Healthy Mama Resource page here! Also don’t forget to check out my favorite food shortcuts that you can get at your local Walmart!


BREAKFASTS:

I LOVE these cheesy, yummy omelettes so much and it’s easy and fast to whip up. Enjoying my cinnamon, creamy, stevia-sweetened coffee with it as well!! This is a Fat (“S”) meal and you burn fat while eating it as long as you don’t pair it with carbs! 🥳 Cheese, pepper/onion blend, all purpose seasoning, butter, eggs. For the coffee, I heat up my heavy whipping cream with a little bit of cinnamon and “Super Sweet” (a THM erythritol & stevia blend), froth it, then directly pour my coffee into that mug & stir it together. I also add the cinnamon to my coffee grounds before brewing!


On those mornings where I don’t have time to make anything for breakfast because I’m running out the door, I love to grab one of these Oikos Triple Zero Greek Yogurts! 15 grams of protein and these are only $1 each with many different flavor options! I also will throw in some sugar-free chocolate chips into it for some extra yumminess!


LUNCHES:

One of my go-to lunches is a carb (“E”) meal with 1 piece of sprouted grain sandwich bread and Laughing Cow Light cheese spread on it, a little garlic salt sprinkled on the cheese spread, with turkey breast and lettuce. I love to have on the side a pickle or two with some baby tomatoes, and a small handful of on-plan chips (today being with baked organic blue corn chips and a little bit of salsa). If I still feel hungry afterwards, I sometimes will eat half an orange or apple.


For quick grab-and-go lunches, I will grab a Light Progresso (broth based) can of soup for a quick E meal while dipping one piece of sprouted grain toast in it!


Also one of my quick, favorite lunches is to shred up some lettuce on my plate, tear up some deli meat on top with cheese, some cheddar crisps (for more crunch), and cucumbers and baby tomatoes in my favorite dressing! Don’t forget about the easy, healthy benefits of eating huge salads!


DINNERS:

Some of my favorite go-to, “don’t have time to fuss over dinner” meals are Skillet Cabbage & Sausage, Veggie Spaghetti, Chicken Alfredo, Homemade Mac & Cheese, Pizza, Burritos/Soft Tacos, Taco Bowls, and Crockpot Salsa Chicken. All of them can be made into an S- fat meal, an E- carb meal, or a Fuel Pull meal depending on what you throw into it.

With my Skillet Cabbage & Sausage meal, I like to buy all natural beef sausage with only 1 carb (which makes it an S- fat meal or you could use lean turkey sausage to make it a Fuel Pull meal) and slice it up and put with ½ cup of water in the skillet. I let it brown with some all purpose seasoning while I shred or chop up some cabbage (or you can skip the chopping stage by buying bags of coleslaw). I then put in the cabbage with the sausage and cover it while the cabbage wilts down. Stir occasionally. It’s done in 5 minutes! The fat from the sausage seasons the cabbage and it taste amazing sprinkling some Parmesan cheese on top!


img_3335Veggie Spaghetti or Lentil Spaghetti is my spaghetti-loving daughter’s favorite! Traditional spaghetti noodles is something that she used to love to eat until we introduced what we call veggie spaghetti and the lentil spaghetti noodles. Veggie spaghetti is the already spiraled/cut zucchini noodles that you can find in the frozen section at your grocery store. Simply steam and toss them with a jar of spaghetti sauce or pizza sauce (which is lower in carbs and sugar). When using pizza sauce I throw in some Italian seasoning with it and it taste just like traditional spaghetti sauce. I either will cook ground beef or lean ground turkey to put in the spaghetti depending on if I want it to be a fat meal or a carb, or fuel pull meal. That way my sides that I have with it can vary. For instance, if I want it to be a carb meal, I will use the ground turkey for my meat and then I will enjoy sprouted grain toast on the side that I put a tiny smear of butter (less than a teaspoon to keep it in carb mode) and garlic salt on it. If I keep it as a fat meal, I will smother it in grated cheese and use the beef as my meat. With Lentil spaghetti, it is made 100% from Lentils which would make it an “E” meal. So we stick to lean ground turkey meat for this one to stay in fat burning mode. If you cook them long enough (or even better, pre-soak them before cooking) they taste and look like regular pasta. Lentils is SOOOO great for your blood sugar and so high in protein, so they really stick to your ribs and make you feel more full!


Chicken Alfredo is a new one that we recently added to our go-to dinner meals! I literally cook some chicken up in my instant pot if I don’t have some already made and throw a jar of light Alfredo sauce into it for a fat meal. Then I will steam up a side of broccoli or a side of zucchini noodles and stir it in with the chicken Alfredo. I also love stirring in cauliflower rice as well. This makes a really yummy, filling Chicken Alfredo dish and it has become my whole family’s favorite!


I mention this next recipe in my favorite food shortcuts you can find at your local Walmart!  This is such an easy 3 ingredient healthy version of mac & cheese! You can eat this mac & cheese (as a “Crossover” maintenance meal) in bigger portions with higher protein levels in it from the lentils. Buy the Lensi Lentil noodles (in the aisle where all the pasta is located) and cook it. Once the noodles are cooked, mix together melted cheddar cheese with a jar of Classico Light Creamy Alfredo. This stuff is so good and filling and it sticks to your ribs!


Please see UPDATE below after reading this: Pizza is one of my favorite things to eat!!! Scraping the toppings off of pizza and eating just that is yummy, but I love me some crust– thin crust especially!!! Cauliflower crust actually taste just like thin crust and is an easy way to make pizza!!! Buy this Caulipower brand crust from the freezer section at Walmart to make your own pizzas! You get 2 crusts in a box. If you want some already pre-made, for the same price you can buy the pre-made pizzas but only get one pizza. I find it just as easy and way cheaper to get the box of just the 2 pizza crusts, spread some pizza sauce on it, sprinkle garlic salt, and then shred some cheese on top then bake it! You can add whatever other toppings you desire! So easy and good!

***UPDATE: The THM journey is just that, a life-long journey. This means there will be mistakes made, but the point is to turn them around and learn from them! I was originally told by someone who was doing Keto that this particular brand of cauliflower crust was Keto friendly (which in turn meant it would be S friendly for THM). I took them at their word without ever looking at the ingredients or nutritional facts. I learned a good lesson from this recently when someone pointed out to me that the serving size was for ⅓ of the pizza crust (which I always ate the whole crust in one setting), as well as the flour wasn’t just cauliflower and cheese, but full of Brown Rice flour and White Rice flour (which neither are on plan because of the spike of insulin that happens from eating the flour in such concentrated forms). LESSON LEARNED: ALWAYS CHECK YOUR INGREDIENTS & SERVING SIZES!!! This crust is NOT on plan! Unfortunately there is not a cauliflower crust at our Walmart that I am aware of that is on plan as of right now. But next time, I will make my pizza with Joseph’s Lavash Bread on my pizza pan to get it nice and crispy. I heard this works well for most people.


Burritos/Soft Tacos are so simple!!! You just cook up some ground beef or turkey, or even chicken fajitas with seasonings, and then throw them into either Low-carb Mission tortillas, Joseph’s Lavash bread, or Joseph’s pita bread. Depending on whether you want it to be a fat or carb meal depends on what bread or tortilla you put it into and what meat you use. Also you can add all the fixings such as Greek yogurt (which taste like sour cream), shredded cheese (for fat meal), salsa, black beans and corn (if you’re doing a carb meal), lettuce, tomatoes, pico, etc. You can also just do a taco bowl with organic baked blue corn chips! It will stay in E-carb mode if you use lean ground turkey and leave off the fats. ***Side note: in this picture above, I show regular organic blue corn chips instead of baked, because at the time I did not notice they weren’t baked. Regular corn chips are fried in an oil that usually isn’t the best… even Sunflower oil. To stay on plan, we need to find either a baked corn chip (E–carb meal) or a fried corn chip in coconut or palm oil (which would be a Crossover–maintenance meal).


With my Crockpot Salsa Chicken, I put in my chicken breast with a whole jar of salsa on top of it. The last 30 minutes before serving dinner, I throw in a block of cream cheese and let it melt down if I want it to be a S– fat meal. If I want it to be an E- carb meal, I instead will throw in a can of black beans and sometimes some corn. You can also dip blue corn chips in it as an E meal. It’s also tastes super good over some cauliflower rice that I will quickly cook up before serving. You can find bags of cauliflower rice in your frozen section at the grocery store. A side salad is also great to add with it!


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Ramen “Pho” has become a new favorite in our household. I bought the usual spaghetti Lentil noodles and this Ramen stock from the Asian food aisle at Walmart. After boiling and draining the noodles, I put 2 boxes of the stock into my pot and added the “Ramen seasonings” to taste (which you can make your own shaker of: 2 tablespoons each of onion powder, ground ginger, garlic powder, and ground black pepper– then add salt to taste.) I also threw in some left over squash, peas, and ground turkey we happened to have in the fridge from a previous meal. You don’t have to add meat if you don’t want to, because the protein in the lentils is sufficient enough for one meal.


PLAN AHEAD:

Another easy thing you can do you is pre-cook chicken, ground beef or ground turkey all on Sunday night and put them in containers in your fridge, so when you come home at any time in the week and you need to get dinner started, you already have your main part of your meal cooked. The easiest thing you can do is pop in some frozen vegetables either in the microwave or in a pot on the stove and steam it in 5 to 10 minutes, and eat it as a side to your meat. Remember seasonings, healthy oils and butter (use these if it is a fat meal) is your friend when cooking vegetables! I also LOVE roasting a variety of vegetables in the oven that is tossed in olive oil and seasonings. It creates such a crisp, wonderful taste and is super simple! You can also grab lettuce and shred it onto your plate, then throw your meat on top and pour salsa or any other kind of dressing that you love and have a big, hearty salad!


DESSERT:

-Make homemade pecan clusters by putting Lily’s chocolates and pecans in a pile on a baking sheet and baked at 350 degrees till melted!! Sooo easy!

-Peppermint Bark:If you mix these two Lily’s baking chips together it taste like peppermint bark! You can literally just eat them as a handful or you can melt them together to actually make a peppermint bark! Life just got even better! 🤤


I will continue to add to my easy, favorite meals as I make and discover more! Continue to check this blog periodically!

Trim Healthy Mama Food Shortcuts

If you are wanting to do the THM plan and it be pretty simple without having to make everything from scratch, here are some finds from Walmart that you can buy to help you stay on plan!! I am a mama on a one-income, pastoral budget so all these items are pretty affordable! These are all the ones I use personally. 

Also, be aware as you are looking at items in the store to ALWAYS check the ingredients and serving sizes, which will help determine if what you are getting is on plan. Items (as you will read further in this blog post) can be super tricky and make you think something is on plan until you take the time to look at the actual ingredients and serving size it pertains to. Even something as simple as gummy Vitamins can be chock full of sugar when that may be something you would never think to look at the ingredients for. One daily serving of your vitamin could be giving you up to 8 grams of sugar!!!! Time to switch if that is the case! The THM Food Analyzer App will also be your best friend in figuring out what individual ingredients are on plan and how.

***Word of encouragement for you: Do not get overwhelmed when thinking of all the changes to your health you are having to make!! This is a steady and slow process! It took me 4 years to officially make all the changes I needed to for our health. Concentrate on swapping out one thing at a time as you run out of the food items in your home with an on-plan, healthy food item! Simple swaps is what will get you to eventually where your whole lifestyle is centered around the health you desire! YOU CAN DO THIS!

To learn more about the plan and the resources they have to offer, visit my personal Trim Healthy Mama weight loss testimony here and my Trim Healthy Mama Resource page here! Also check out my favorite easy THM meals to make! 


BREAD:

This Pepperidge Farm whole, sprouted grain bread is my favorite, affordable sprouted grain bread our Walmart carries. Ezekiel bread is organic and more healthy (which is located in the Healthy Food freezer section), but for the price, this Pepperidge Farm bread is my favorite option. Good with any E meals or sandwiches. I normally eat one slice at a time while cutting or folding it into a sandwich. And I can’t move on without mentioning the amazing Ezekiel bread English Muffins that have become a favorite in my life! Spreading some simply fruit jelly on them fresh out of the toaster is a Devine “E” snack or addition to my breakfast!img_1049-1EF88A0FD-6354-4675-A371-3D5A74005DA0img_4638


Joseph’s Pita bread or Lavash Bread (my personal favorite of the 2) for Fuel Pull (FP) sandwiches, wraps, pizza crusts or crackers. I personally tear the lavash bread in half when I am making sandwiches or wraps. You can also use Mission Low Carb Tortillas.


Lentil Pasta 🍝:

Making homemade Mac & Cheese for tonight (just 3 ingredients: lentil pasta, cheddar cheese, and a jar of alfredo sauce makes this a Crossover)! I mention this recipe in my favorite THM easy meals! Since the pasta is made out of 100% lentil flour, it is high in protein and gentle on your blood sugar! The family loves it! 😋

There are other styles of lentil pasta in the pasta aisle at Walmart! Spaghetti, spiral, and penne!

I’m going to try the spaghetti lentil pasta as a “Ramen” by adding it to this Ramen broth I also found at Walmart in the Asian food aisle.

Our family never feels like we are missing out on real pasta! Just boil your pasta till it’s very tender, or make is as usual then have it sit for an hour covered, or pre-soak your noodles before boiling and your family will grow to love it too!💕


Veggies:

These zucchini spirals and cauliflower riced veggies from Green Giant in the frozen food aisle (where you find frozen veggies at) are perfect for any meal that you want to make for S, E, and FP meals!


At your frozen section at Walmart, you can find two different brands of pepper and onion blends that are already chopped up for you! This makes it extremely easy to throw these into your yummy, cheesy egg omelettes for breakfast, meatloaf, casseroles, burritos or fajitas, or into soups or anything else you can think of.  Serene and Pearl mention this in a lot of their recipes as well. One of the brands calls it Seasoning Blend.  I am so grateful for these bags because it adds so much flavor and veggies to your food and you did not have to do any prep work. F8249CA8-4F15-4849-8511-8134ACAA766C.jpeg


CONDIMENTS & SIDES:

The Laughing Cow cheese is perfect for spreading on E and FP style sandwiches or wraps, mixing into an E and FP style salad or casserole, or any other E and FP meal you make!


Smuckers all natural peanut butter or even the organic all natural peanut butter is the best way to go for S meals! For jelly, use the Polaner All Fruit spreadable fruit jelly or Smucker’s Simply Fruit which is sweetened only with fruit juice and natural fruit pectin for E meals or any Simply Fruit jelly brand. Combined together with sprouted bread makes a Crossover meal (maintenance meal).


G Hughes smokehouse sugar free barbecue sauce, Skinny Girl dressings & Walden Farms calorie free dressings use a little bit of artificial sweeteners in both of these but it is one of the last few ingredients, so there is not much. They both work for any style meal. Almost any other dressing that does not have added sugar to it like ranch is good for S style meals. I check the back of the bottles to look for a dressing that has hardly any preservatives. Primal Kitchen dressings, ketchup & mayos are great completely on plan dressings and condiments.


Great value sugar-free syrup also uses artificial sweeteners but even Pearl from THM uses it! Can use for any style meal.


MEALS:

Light Progresso soups (that are broth-based and not cream-based) are perfect for any E or FP meal!


For healthy already-made pasta options (E meal if you eat just one serving size and not the whole bag), these Birds Eye Veggie Made Vegetable Pastas are made 100% from veggies and real cheese or marinara sauce! They are kept in the frozen vegetable aisle at Walmart!! They make several different kinds of these pasta meals and they are all great!

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Happi Foodi Bowls (Frozen)


Pizza is one of my favorite things to eat!!! Scraping the toppings off of pizza and eating just that is yummy, but I love me some crust– thin crust especially!!! Cauliflower crust actually taste just like thin crust and is an easy way to make pizza!!! Buy this Caulipower brand crust from the freezer section at Walmart to make your own pizzas! You get 2 crusts in a box. If you want some already premade, for the same price you can buy the premade pizzas but only get one pizza. I find it just as easy and way cheaper to get the box of just the 2 pizza crusts, spread some pizza sauce on it, sprinkle garlic salt, shred some cheese on top then bake it! You can add whatever other toppings you desire! So easy and good!

***UPDATE: The THM journey is just that, a life-long journey. This means there will be mistakes made, but the point is to turn them around and learn from them! I was originally told by someone who was doing Keto that this particular brand of cauliflower crust was Keto friendly (which in turn meant it would be S friendly for THM). I took them at their word without ever looking at the ingredients or nutritional facts. I learned a good lesson from this recently when someone pointed out to me that the serving size was for ⅓ of the pizza crust (which I always ate the whole crust in one setting), as well as the flour wasn’t just cauliflower and cheese, but full of Brown Rice flour and White Rice flour (which neither are on plan because of the spike of insulin that happens from eating the flour in such concentrated forms). LESSON LEARNED: ALWAYS CHECK YOUR INGREDIENTS & SERVING SIZES!!! This crust is NOT on plan! Unfortunately there is not a cauliflower crust at our Walmart that I am aware of that is on plan as of right now. But next time, I will make my pizza with Joseph’s Lavash Bread on my pizza pan to get it nice and crispy. I heard this works well for most people. ***There is now a frozen pizza you can buy that is on plan, Quest Pizza in the freezer section.


DRINKS:

For those of you who are obsessed with sodas or just don’t like drinking plain water, Ozarka Sparkling Water (made from spring water which is the cleanest water), Bubly (my favorite sparking water brand) because or any other sparkling water in lime or lemon flavor with a “donk” (1/32 of a teaspoon) of stevia added to it sure makes a nice version of sprite! Our family has grown to love many different flavors of sparkling water. We don’t even sweeten it now and it completely quenches the thirst of wanting a soda! The Bubly cherry flavor reminds us of Dr Pepper. Our personal favorite is Ozarka Sparkling Pomegranate Lemonade!


Any of the Bai Drinks & Vitamin Water Zero drinks are amazing!!


So this is not at Walmart, but it’s worth mentioning. I LOVE THESE Better Stevia flavored drops in my coffee with my frothed heavy whipping cream!!!! They are on amazon for $7 each but there are 203 servings in each bottle and you can use up to 8 drops for each serving. I only used 6 and it was perfect for me— so it will last me longer than 203 servings each bottle!!! Worth it! Tastes like Peppermint Mocha. The Cinnamon Vanilla one is also very good. I am going to give the other flavors they have a try!Better Stevia.jpg


Stur drops located at Walmart are soooooo good to add to your water or sparkling water! They are sweetened with on-plan sweeteners and all natural! They taste amazing and are inexpensive.

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Do your kids love Capri Sun? I found this Hapi Water at our local Walmart a few months ago right next to the Capri Sun, and it is an all natural organic water that taste just like Capri Sun! It is over $2 for a box of 8 pouches, but when you save it for special times or let your child only drink one a day, it can last for a little while. 5D468363-4CD9-4AB7-8EBC-56326949898E


***For those who have a hard time drinking plain water, not only is the sparkling water an option for you, but adding fruit to your glass of water and letting it infuse in your water all day long as you keep refilling it with water is one of the healthiest and easiest ways to flavor your water!! You can also add a splash of lemon juice to your water, but be aware that continued use of that overtime will weaken the enamel on your teeth. Anybody can change your taste buds overtime to love water! It’s a matter of trying it!
Other drink ideas are: Iced tea sweetened with stevia or coffee with frothed heavy whipping cream (S-fat mode) and Stevia/Erythritol blend are other options you can do in a healthy way! Herbal hot teas with a teaspoon of raw, local honey is great to help with allergies (or you can just sweeten it with stevia as well). I’ve also made ice water with half a teaspoon of baobab powder (which you can buy on THM’s website), and it taste so good like some sort of fruity, tangy juice! Baobab powder has the highest source of antioxidants you can get anywhere! It also boosts your vitamin C! This is great for an immunity and weight loss boost!4942A480-D2E8-401A-BF95-BBD863E7923E


For those of you who want to use nut milk in your recipes without having to buy it… You can make a pint of almond milk for about 2 cents using this recipe! I love it because I always have almonds in my pantry (the sea salt roasted kind for snacking) and I can throw it in my blender with some water and strain it out and have instant almond milk!!! Give it a try!!homemade-almond-milk.jpg


SNACKS & DESSERTS:

Oikos Triple Zero Blended Greek yogurt in any flavor is absolutely wonderful tasting and stevia-sweetened. It is perfect for any S, E, and FP meal, dessert, or snack, and has 15 grams of protein at only $1 each!


85%-90% Cocoa bars (Lindt is really good) for a good, quick chocolate bar you can buy that keeps you on plan with S meals. THM has amazing stevia-sweetened chocolate bars that are so pure available on their website, but these are good for a grocery store find!


Anything “sugar-free” at the store that isn’t made with just Stevia or Erythritol or Xylitol, is more in likely made out of some sort of artificial sweetener (like diet sodas or sugar free desserts) that is bad for your health (linked to cancer) and can overtime start spiking your blood sugar just like sugar does.  If they use a sugar alcohol in it, just be aware that if you eat too many it may cause some stomach issues. Maltitol sugar alcohols have a Glycemic Index of 36 which is not that great and will spike your blood sugar over time. Moderation is key! You really want to keep artificial sweeteners to a minimum as much as you can!

That being said, these Lily’s chocolate chips work great for any THM S dessert recipes you want to try! THM also has amazing, pure stevia-sweetened chocolate chips that you can buy as well, but if you need something quick from Walmart, these are perfect! They have all kinds of different flavors!


Lily’s now has 2 different kind of candy bars in the candy aisle at Walmart, as well as peanut butter chocolate cups!

I also found these ZolliPops on-plan suckers in the candy aisle (for my kiddos cause they are obsessed with suckers!) They have been a hit!

For meal bars and candy options (S) that are on plan, try the Slim Fast Keto collection located in the Pharmacy aisles of Walmart! They taste good and help with quick chocolate fixes you need!


One of our favorite snacks is POPCORN! We bought this silicone microwavable popcorn bowl and pour our kernels into the bottom, put butter and salt all over the top of the kernels and then microwave it. You can find any similar microwavable popcorn bowl on Amazon here. You can keep this in E-carb mode if you only use a teaspoon of butter on the kernels (just 1 teaspoon of any fat in a carb meal will keep you safely in weight loss mode!)! Get creative and flavor your popcorn anyway you like! If you are craving a sweet popcorn, you can sprinkle cinnamon and stevia over your popcorn kernels before microwaving it!


For an S style chip, you can get Whisps and Parm Crisps which are made 100% from cheese (the non-flavored ones). For an E style chip, get the Baked Organic Blue Corn chips! ***Side note: in this picture below, I show regular organic blue corn chips instead of baked, because at the time I did not notice they weren’t baked. Regular corn chips are fried in an oil that usually isn’t the best… even Sunflower oil. To stay on plan, we need to find either a baked corn chip (E–carb meal) or a fried corn chip in coconut or palm oil (which would be for a Crossover–maintenance meal).


Quest Protein Chips & Great Value Keto Chocolate Trail Mix are great snacks on plan too! The chips are high in protein and taste similar to Ranch Doritos, and the trail mix does have sugar in the chocolate, but its the max amount allowed on plan in one setting.


For an E style chip, you can also get these Popchips! They are super yummy and more natural ingredients. They are not perfectly on plan, but I found I was able to lose weight easily even having a small handful of these everyday with my E–carb lunch. Everyone’s body reacts differently, so be aware if you have these and use them sparingly. UPDATE: Not only does it include white rice flour, they also include Maltodextrin in the spices, and when I researched what Maltodextrin does (which is a derivative of corn), it spikes your blood sugar almost just as much as sugar!!! I was shocked. Keep an eye out on what you buy that has that ingredient in it. Since I have looked further into it, I do not recommend Popchips on plan.img_1969


Cookies & Brownies & Pancakes:

Quest has Protein Chocolate Chip Cookies that taste pretty good! Duncan Hines now has Keto Cake in a cup mixes that you can microwave in 60 seconds. Birch Benders has a good Keto pancake mix that just needs water as well as individual pancake, cookie, and brownie in a cup mixes.


Ice Cream:

Rebel ice cream in ANY flavor is amazing and completely on plan!

If you need a dairy free version, So Delicious No-Sugar Added Butter Pecan made from coconut milk is really good.


I will continue to add to this blog post as I find products on our Walmart shelves that I start to use regularly! God Bless!

Trim Healthy Mama (THM) Resources


Trim Healthy Mama website with info & testimonies:

www.trimhealthymama.com


Trim Healthy Mama (free) Food Analyzer App for iPhone:

https://apps.apple.com/us/app/thm-food-analyzer/id1434887504

& for Android phones:

https://play.google.com/store/apps/details?id=com.trimhealthymama.foodanalyzer&hl=en


Trim Healthy Mama Plan book:

https://www.amazon.com/Trim-Healthy-Mama-Plan-Easy-Does/dp/1101902639/ref=mp_s_a_1_3?crid=CCXYU09HPE1X&keywords=trim+healthy+mama+plan+and+cookbook&qid=1555339466&s=gateway&sprefix=trim+healthy+mama+plan+&sr=8-3


“Trim Healthy Mama Cookbook” that partners with the Plan book:

https://www.amazon.com/Trim-Healthy-Mama-Cookbook-Recipes/dp/1101902663/ref=mp_s_a_1_2?crid=CCXYU09HPE1X&keywords=trim+healthy+mama+plan+and+cookbook&qid=1555339466&s=gateway&sprefix=trim+healthy+mama+plan+&sr=8-2


“Trim Healthy Table” (2nd) cookbook that has a review section of their plan:https://www.amazon.com/Trim-Healthy-Mamas-Table-Delicious/dp/0804189986/ref=sr_1_1?crid=DI623WAZ3OCS&keywords=trim+healthy+table&qid=1579222503&sprefix=Trim+Healthy+Table%2Caps%2C229&sr=8-1


Trim Healthy Mama encouraging podcast that comes out weekly on Wednesdays— Listen to episode 153 “THM vs. All The Diets!” to hear a breakdown of how the THM Plan works!

https://cms.megaphone.fm/channel/trimhealthypodcast?selected=ADL8486171648


Trim Healthy Mama products/online store:

https://store.trimhealthymama.com/


Trim Healthy Mama “Workins” exercise DVD set:

https://store.trimhealthymama.com/product/workins-9-dvd-set/


Trim Healthy Mama YouTube channel where they upload tips and tricks, recipe videos and more:

https://youtube.com/user/THMOfficialVideo


THM Facebook page:

https://facebook.com/TrimHealthyMama/


THM private Facebook group:

https://www.facebook.com/groups/trimhealthymamas/?ref=share


THM Pinterest:

https://pin.it/zw5nmhikvmy6qn


THM Instagram: @trimhealthymama


“The Well Planned Kitchen” blog mentioned in the THM Plan Book for helpful meal plans, “Start Here” tips on a budget, recipes and more: https://thewellplannedkitchen.com/