THM Snacks for Moms on the Go

Every girl needs some chocolate! Having skinny chocolate at hand is life saving!

Hello beautiful Trim Healthy Mamas! am in the middle of moving so I am packing and cleaning and not much time of blogging! I am missing supporting newbies on fb, helping answer questions or give them encouragement... I'll be back soon! I promise! Once it's all settled!

For now... I am sharing some great ideas for snacks that you can enjoy "on the go" ... Last week it was all about sharing everyday THM menus It's all here on this Pinterest Board  and this week is all about Easy/quick recipes or those meals that you can prepare ahead and have them ready when you need them.

Last week's menus I put it together mostly from my own recipes... This week I am needing help from great fellow bloggers (Briana Thomas and Darcie from Darcie's Dishes)... I hope you will enjoy them, would you please let me know?

First, here are some tips of my own for quick/easy snacks on the go:

• Hard boiled eggs (S), always have a few cooked, peeled and refrigerated. They are great protein source and easy to just grab and eat.

• Prepare your veggies ahead and keep them in ziploc bags. Celery sticks are great (they sell the bag of pre-cut celery at Costco). Non starchy veggies are great for any setting so have them ready. Triple washed organic salad mixes are awesome! You can quickly fix yourself a great salad (those hard boiled eggs from point number 1 might help you too!)

•  Oikos Triple Zero yoghurts are always a life saver! And it's a great FP snack on its own! Lots of protein there!

• Protein Powder! always have some on plan protein powder close by! Smoothies sound more "intimidating" than they really are! Just throw 1 cup frozen berries in the blender, about 1/2 cup of unsweetened cashew or almond milk, some cocoa powder (optional), 1/2 scoop of whey protein, a splash of vanilla and stevia sweetener to taste and voila! You got yourself a great, delicious snack that will keep bad cravings away!

• Shop Smart: Always keep in your freezer, fridge or pantry (accordingly) sliced deli meat, cheese sticks, 1 - 2% cottage cheese, wasa crackers, almonds, unsweetened peanut/almond butter, and apples! Having the right ingredients on hand will help you stay on plan. You don't have to go hungry, ever!

• Please make some "Skinny Chocolate" There are many versions out there... The book has the basic recipe but I tweak my skinny chocolate to my own liking.. I don't even have a recipe I just keep tasting and tasting until I like it...  I substitute cocoa powder for Unsweetened Baking Chocolate and I use about 1 oz. of chocolate for each 1/2 cup of coconut oil (I don't like it too bitter) and I do grind my Truvia for a smoother texture:

A coffee Grinder works great: 



Now... enjoy some of the great THM snacks wonderful Briana Thomas and Darcie want to share with you today right here at The Coffee Shop:

Briana's:

- Favorite 5 Minute Drinks, Snacks, Shakes and Meals
- Easy Snack Balls

Easy Snack Balls, you have to get this recipe!

Darcie's:

30 Snack Ideas

So... I am coming back with some more recipes or tips for dinners/lunch that will hopefully make you make the big decision of joining Trim Healthy Mama or will make your journey even easier! If I am not here tomorrow just be a bit patient, like I said... I am in the middle of boxes and bags right now.


© Paloma K.

  Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

Sunday Funday - THM Menu One Day at a Time

Chile Relleno Casserole, THM (S) ... One of the several dishes featured on Today's Menu

First of all Happy Birthday to me! Today I turn 36!  I am looking forward to celebrating it... I even used a coupon to get the "So delicious" Coconut Milk, No sugar added mint chip ice cream! I am all ready to enjoy my birthday!

Now... to the menu... Have you enjoyed this week of Meals and Menus? They are easy to follow, aren't they? You haven't seen any ingredient that has scared you too much, have you? I don't use many specialty ingredients on my recipes... So you don't need to wait to jump right in and be a Trim Healthy Mama... The main principle of this plan is to keep carbs separated from fats ... those do not combine! It doesn't mean you can't eat carbs... it just means you have to eat them with extra lean proteins, eat them, enjoy them and just don't exceed the 45 gram count in a MEAL ... yes... in a MEAL... that's way above the limits that low carb diets set for you so do not get THM confused by a low carb diet. Now... if what you're craving are fats (like a juicy steak with a garlic/herb butter melting on top) or like a delicious chicken baked until the skin is soooo crispy... then... that's when you do want to keep your carbs to a minimum (10 grams tops).

Now... Let's close this week where we've been having so much fun together with a menu that will be flexible for you... whatever your activities are on a Sunday:

SUNDAY

E Breakfast: Apple and Cinnamon Quinoatmeal (you will have to leave your quinoatmeal soaking overnight and they will cook really quick in the morning)

This is the Quinoa I use:   Red Quinoa

- or - if you, like me... have to have a heartier Breakfast on Sunday Mornings because you go to church and .. well... you just get extra hungry... you could have:

S Breakfast: 2-3 Fried eggs (in Coconut Oil or butter) with some slices of avocado on the side and even some "bread in a mug" (recipe in the book)


Snack: If you are on the go on Sunday (like me) then you want to have something easy to carry with you. I usually have almonds. or sometimes I carry frozen berries in a small container with a tight lid and add some yogurt in it. The frozen berries will keep the yogurt cold and fine.


S or E Lunch: If you eat out on Sundays (like I sometimes do -although most times I cook on Sunday too-) then I highly recommend Chipotle or Jason's Deli. You can choose from the Salad Bar and Enjoy their veggies, hard boiled eggs, cheese, bacon, ranch dressing, YUM! Go crazy with a great "S" salad. If you go to chipotle you can have an E or S salad depending if you choose beans or not. If you do choose beans avoid any sour cream or avocado (to avoid crossover) and go crazy with their salsas, pico de gallo, enjoy a portion of beans and brown rice with it and some of their chicken. YUM! Or ... avoid the carbs (beans, rice) and get guacamole, sour cream and cheese with it! you can have their steak or chicken! (I am not so sure their pulled pork doesn't have sugar in it, most bbq sauces do so I stay away from the pork). If you go somewhere else you can easily customize your meal and adapt it to THM, steakhouses are great, go to town with meat and veggies with butter or if it's a seafood place order some fish with a creamy sauce and buttered veggies, in a hamburger joint you can ask them to wrap your hamburger with lettuce (no buns) and enjoy it like that, most fast food places now have salad as an option. I know! We don't want salad when we go to "Culver's" so if you think it's going to be too hard to stay on plan at a certain restaurant you have three choices:

1. Politely suggest a different restaurant (one where you have more choices and don't feel deprived)
2. If No. 1 isn't possible then be strong and try to stay on plan with a cheerful attitude, make the best of it.
3. Or just go ahead and enjoy whatever is on the menu, even if it's off plan. This is a lifetime plan, get back on track in three hours! (Try to not make a habit out of this one, especially if you're just starting)

E Snack: If you still have enough hours on your day to have a snack and later have dinner then find something like an apple with 1 tsp. of peanut butter and a couple of slices of extra lean turkey or 1/2 of an on plan protein smoothie (might be S, FP or E depending on your fuel source).


S Dinner:  Chile Relleno Casserole  or "Shrimp and Rice" (Cauliflower Rice of course!)  or even another "S" option: Fried Chicken Strips and cauliflower rice (Breading for chicken strips: Salt pepper your chicken strips, pass them through coconut flour, then egg/half-half mixture and then coat with a mix of ground pork rinds and almond flour, fry in coconut oil)


And so we reach the end of this series. Please leave here your comments, questions, suggestions, etc. I am always happy to see what you think and how the things I share are helping others.

These are so practical for casseroles! I absolutely love my set:




Love,
 
© Paloma K.

 Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu One Day at a Time - Saturday

Featured on Today's Menu: Crispy Hot Wings (Baked!)

Woah! I am so overwhelmed!  Thank you, thank you, thank you for all the pins, likes and follows! You are all so amazing! Thank you also for letting me know that this is helpful! I loved it that someone told me they were thankful because they didn't even have to modify my menus, they are that simple! And that's what you're going to get with me... I don't use many specialty products. I am on a tight budget but I try to get creative with the resources I have... I hope you find all these doable and enjoyable.

And now the traditional reminder: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... I am hoping that next week we can work together on a "on the go" menu.

Saturday

  E Breakfast:

•  THM Pancakes (page 223) I absolutely love them! Hubby does too! You can find the recipe on the book (some have posted similar recipes on pinterest too) remember to use low fat cottage cheese (2% or less) so that you don't "crossover".

FP Snack:

• 1 Triple Zero Oikos Yogurt with 3 strawberries (optional).

S Lunch: 

• Egg Salad:  

•  3 hard-boiled eggs, chopped
• 2 tbsp. Real Mayonnaise
• 2 tbsp. plain 0% greek yogurt
• 1 Tbsp. thinly sliced green onions
• 1 tsp. garlic powder
• 1 tsp. (or to taste) Yellow or Dijon Mustard
• Salt and ground black pepper to taste  (mix it all together, you can have 1 light rye wasa cracker with it). Serve over a bed of green leaves or chopped romaine lettuce.

FP Snack:

• Smoothie made with up to 1 cup of frozen strawberries, unsweetened cashew or almond milk, a splash of vanilla, 1-2 tsp. cocoa powder, stevia to taste (I use 1-2 doonks) and 1/2 scoop of on plan protein powder (I love the Pristine Whey from THM brand)

Dinner: (S)

• HOT WINGS  I love that I can eat delicious hot wings on THM, there is a recipe on the book but I experienced that the skin didn't result that crispy. My tip is: Marinade (for at least 2 hours) the desired amount of wings in a generous amount of Frank's Hot Sauce (about 3/4 cup for about 24 wings). and 1 tsp. of garlic powder. Heat your broiler to high and arrange a rack one level above the middle. Line a rimmed baking sheet with foil and place a wire rack on it (that way it will cook and crisp evenly without sogginess)  Place the wings on the rack (or on two racks if needed) on a single layer (and don't let them touch if possible). Broil for about 10-11 minutes, turn and broil for 11 more minutes on the second side. Meanwhile combine 1/3 cup of hot sauce and 1/2 stick of melted butter in a bowl and set aside. Once the wings are cooked toss them in the bowl with the sauce/butter mix. Serve immediately!
• Still want dessert? I'd have a couple of squares of dark chocolate (at least 85% cocoa) or you can enjoy some delicious "Skinny chocolate" (recipe in the book) or one serving of Carb Smart Breyer's Ice Cream (don't overdo this one)

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

Some tools I use in my kitchen for the "hot wings"





 © Paloma K.

Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu sample One Day at a Time - Friday

 

This meal is featured on Today's Post... AND ... There's pizza for Dinner! Great stuff ahead!

Hello everybody!  And so the series for THM one day at a time continues. It's Friday... So... It's Pizza Night! Yes... lose weight eating pizza!

Remember: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... Next week we can work together on a "on the go" menu.

Friday

S Breakfast:

•  Zucchini (or Poblano) Frittata  I love it with a delicious cup of coffee with some half and half.

FP Snack:

• 2 Light Rye Wasa Crackers, 1 wedge of laughing cow cheese and some extra lean turkey slices.

S Lunch: 

• Salmon and Avocado Sandwich: I use Joseph's low carb pita bread, toasted it a bit and filled it with a mixture of canned wild caught salmon, avocado, mayo, cilantro, a bit of chopped onions and tomatoes. Salt/pepper to taste and a squirt of fresh lime juice.

FP Snack:

• Smoothie made with up to 1 cup of frozen strawberries, unsweetened cashew or almond milk, a splash of vanilla, 1-2 tsp. cocoa powder, stevia to taste (I use 1-2 doonks) and 1/2 scoop of on plan protein powder (I love the Pristine Whey from THM brand)

Dinner: (S)

• Pizza (click for recipe) I absolutely love this pizza recipe! It's easy and delicious! Hubby doesn't even miss the bread! I eat lots of greens with it and a bit of ranch or blue cheese dressing! You can also use the book recipe! I love that cauliflower crust as well, just make sure you really squeeze all the liquid out of the cauliflower before putting it all together.
• Still want dessert? I'd have a couple of squares of dark chocolate (at least 85% cocoa)

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

You could even make your own "pasta" if you want a side for your pizza




And yes... even to make my pizza I use my:



© Paloma K.

Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu Sample One day at a time - Thursday

Featured on Today's Menu, a recipe I created for THM. Picture credit: Rhonda from the Trim Healthy Mama team

Hello everybody!  And so the series for THM one day at a time continues.

Remember: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... Next week we can work together on a "on the go" menu.

Thursday

E Breakfast:

•  French Toast and 1 container of Oikos Triple Zero Greek Yogurt.

S Snack:

• 1  Hard Boiled egg, celery stalks and a bit of mayo.

  FP Lunch:

• A big salad prepared with lots of greens, extra lean deli turkey slices, some fat free or 1% cottage cheese (I use the cottage cheese almost instead of the dressing), a couple slices of tomatoes, onions and 1 light rye wasa cracker.

S Snack:

• Handful of Almonds and some slices of deli meat

Dinner: (FP, E or S)

• Mexican Chicken and Zucchini Dish (click for recipe) I am very proud of this recipe, it got the Admins attention on the FB groups, so the sisters used my recipe, got a photographer and took a pic of it and share it with the world! I hope you enjoy it too!
• For Dessert I recommend a delicious Strawberry Shortcake (click for recipe). If you choose an "E" or FP version of the Mexican Dish and you want to keep it that way, use 1 capful of Fat Free Reddi Whip instead of Heavy whipping cream to go on top of your cake.

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

© Paloma K.

 Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu One Day at a Time - Wednesday

Featured on Today's Menu "Chicken Pecan Salad"

Hello everybody! This week I've been sharing with you day by day my "typical menus" on THM.

Remember: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... Next week we can work together on a "on the go" menu.

Wednesday

S Breakfast:

•  Egg Breakfast Tacos: 2-3 scrambled eggs mixed with 2 tbsp. of no added sugar salsa (I use Pace) topped with shredded cheddar cheese. For the tortillas I use low carb whole wheat tortillas. Keep it to 6 grams or less NET carbs (carbs-fiber=net carbs) for low carb store bought products like this one.

E (or FP) Snack: 

• low fat cottage cheese (2% or less) with fruit of choice: If you use berries this would be an FP, you can use up to 1 cup of most berries, except for blueberries, you have to keep it to 1/2 cup to stay in FP territory. If you use any other fruits this would be an "E", make sure you stay within the 20-45 carb range. (Don't abuse the fruit!)

S Lunch:

• Chicken/Pecan Salad (click to see recipe)

S Snack:

• Celery sticks with peanut butter you can add a couple of slices of deli meat for extra protein.

Dinner: (S)

• Meatloaf and "Mashed Potatoes": I make my meatloaf by mixing Grassfed Beef (about 2 pounds) with chopped mushrooms, slightly cooked bacon/onions/green bell peppers, season with salt and pepper, add two eggs and a little bit of half and half and ground golden flaxseed instead of breadcrumbs. Cook in the oven at 450 for about 45 minutes. The Mashed Potatoes is just mashed cooked cauliflower with butter/cream cheese/cheddar cheese, salt and garlic powder.

If you still feel like having dessert I would choose something not as heavy... because your dinner was pretty "loaded" ... a couple of dark chocolate squares are always a great choice.

I love using my Ninja Processor for my mashed potatoes... the result is so smooth!!!

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

 © Paloma K.
 
Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu Sample One day at a time - Tuesday

Featured on today's Menu: Mrs. Dirinda's baked Oatmeal (Recipe via Pinterest)

Hello everybody! Yesterday I started sharing with you day by day how you can plan your meals on THM. 

Remember: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... Next week we can work together on a "on the go" menu.

Tuesday

E Breakfast:

•  Baked Oatmeal, I love Mrs. Dirinda's recipe (it's a single serving), my tweak is that I use 1/3 cup of egg whites instead of 1/4 cup and most times I use small pieces of apple instead of blueberries.

FP Snack:

• 2 Light Rye Wasa Crackers with 1 wedge of Light Laughing Cow (I love the Chipotle/Queso Fresco Flavor), some extra lean turkey deli meat and cucumber slices. 

S Lunch:

• A big salad prepared with pre-washed Spring Mix (I love all the Organic Leaf Mixes from Costco), 1 hard boiled egg in slices, a few sardines (in olive oil) all dressed with a quick/easy to make mixture of EVOO, minced garlic, lime juice, salt and pepper.

E Snack:

• Apple Slices (1 apple) and Greek Yogurt/Peanut Butter Dip made with 3/4 cup plain 0% greek yogurt mixed with a tsp. of peanut butter (or 1 tbsp. of fat free peanut flour), sweetened with stevia to taste and a splash of pure vanilla extract

Dinner: (S)

• Buttered Tilapia/veggies and Mashed "Potatoes" 
• For Dessert I'll have a "Setting appropriate" sweet, Most times I go for chocolate! My favorite chocolate is: Green&Black's Organic Chocolate I usually allow myself to have up to 6 little squares of this chocolate with a cup of coffee (sweetened with stevia and with a splash of full fat half and half)

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

TRUVIA:

DEFATTED PEANUT FLOUR

 © Paloma K.

Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

What a THM week looks like in my life (Menu Sample)

Featured on Today's Menu (Dessert)

Hello everybody! I thought I would share with you day by day how you can plan your meals on THM and how they don't have to be necessarily difficult. This is doable and enjoyable. The Snacks are "optional" if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

Today I share with you a menu for the first day of the week... This is what "MY MENU" would look like BUT I am a SAHM and I know it might be impossible for you to cook all this! This week we focus on a SAHM menu... next week we can work together on a "on the go" menu.

Monday

S Breakfast:

•  2 (or 3) sunny side up eggs over a bed of steamed asparagus (or steamed zucchini), topped with coconut oil or butter, an optional side of sliced avocado (or a slice of hard cheese like sharp cheddar), coffee with half and half sweetened with stevia or "chocolate milk" (unsweetened cashew milk, with 1-2 tsp. of unsweetened cocoa powder, stevia to taste and a splash of vanilla in the blender)

FP Snack: 

• "Ice Cream like Smoothie" made with 1 cup of frozen strawberries, 1/2 cup of unsweetened cashew milk, 2 tsp. cocoa powder, 2 doonks of THM stevia extract, splash of vanilla, 1/2 scoop of whey protein powder (I use the THM brand but they are out of stock right now... YES, IT IS THAT GOOD!) you can use Jay Robb's brand.  I use the Ninja "bullet" attachment that comes with the Ninja Mega Kitchen System

E Lunch:

• Turkey and cheese sandwich: 2 Slices of Ezekiel Bread, Extra lean sliced turkey, 1 Ultra thin slice of Sargento Cheddar/provolone or swiss cheese, lots of greens, tomato slices, some onion, mustard. Strawberries or 1/2 sliced apple.

S Snack:

• A handful of almonds (I use these) and 1 string of cheese 

Dinner: (S)

• Baked chicken thighs (with or without skin), lightly rubbed with olive oil, seasoned with smoked paprika, salt, garlic powder and onion powder, bake at 450 for 30 minutes. Serve with a side of buttered non starchy veggies. 

• Dessert: Pick a setting appropriate dessert... I love the Cheesecake Berry Crunch Recipe in the book (Page 373)

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

 © Paloma K.

  Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.