I wasn’t quite prepared for the response I received from my post on doing Trim Healthy Mama without stevia! Apparently, that’s been an issue for quite a few of you. Going through my first week doing THM without the stevia has been wonderful! I did end up having some Crossovers I hadn’t planned (not listed on the menu – more on that at the end of the post), but I was still down a pound! I know many of you have been waiting anxiously for the menu plan I promised, but I needed to make sure I had tested a couple of things before letting you see it. Plus, it’s been a super busy week (thus, the reason for the Crossovers I hadn’t planned on!).
I’m going to do my best to answer questions I think you might have in the post itself, but if you don’t see your question answered, leave a comment, and I’ll answer you there. Note: This meal plan uses the oldest version of the book. Many of these recipes can also be found online if you Google them.
How to Plan a Trim Healthy Mama Menu
To start with, I am using an editable THM planner courtesy of Sheri Graham. You can get yours HERE for free! These are VERY handy! They include 3 meals + 3 snacks. Now, you may not NEED all your snacks, but you will find that if you plan your entire week WITH snacks, you stay on track A LOT better! Grab my FREE NO STEVIA SNACK LIST for ideas!
Be sure to keep a hard copy of every menu plan you make! These will be indispensable to you! Even if you end up tweaking the plan or going off of it for a meal or two, you will want to have these past copies to help you menu plan in the future! I keep the current week’s menu in a plastic protector sleeve in my THM notebook. (yeah, I still haven’t written THAT post.)
Trim Healthy Mama Sample Menu – No Stevia
So, here’s a quick look at my week of Trim Healthy Mama (no-stevia style)!
*Correction to menu above: Thursday lunch is a FP if you are using Dreamfields; although, I have seen some documentation that Dreamfields still spikes blood sugar the way regular pasta does.
Download a simplified printable version here!
NOTE: This menu uses the original book.
I’m going to go day by day for you, so hold on tight…
(Pinterest recipes can be found on my boards HERE, but I have tried to include the original recipe links. And if the rest of this post is too tedious for you, just screenshot my menu and call it good! You won’t hurt my feelings.)
Breakfast – Crepes (p220) with turkey sausage patties (S)
notes: I made the crepes without gluco, xanthan, or sweetener. You don’t really need any of those. Do make sure you get your pan coated well. I purchased the turkey sausage at Aldi.
Snack #1 – 1/2 c. Greek yogurt with 1 tsp All-Fruit jelly stirred in (FP)
notes: This is an old standby of mine especially during the summer months.
Lunch – Summer’s Cup Soup (p289) & E bread (E)
notes: I made this with yellow squash and without the coconut oil. I used an immersion blender to blend it in the saucepan, but I didn’t blend all the chunkiness out of it. Because of that, I ended up not wanting the garbanzo beans in it (I’m not a big bean fan anyway, in case you had forgotten 😉 ) I ended up eating this soup with a low carb pita. Had I only eaten half the pita, this would have been a FP.
Snack #2 – Cheese Crisps with Salsa (S)
notes: Be careful with this one! Cheese can quickly get out of hand, and truth be told, I ate TOO MUCH of this. Not sure I’ll do this one again as a snack.
Dinner – Taco Bake & Salad (S)
notes: Ranch is a good option when it comes to pairing a salad with an S meal. All the Ranch dressings I’ve purchased from Aldi have had 2 or less carbs. Go light on the cheese and other S type add-ins for your salad because of how much fat is already in the Taco Bake.
Snack #3 – Joseph crackers (p394) & light cheese wedge (FP)
notes: After a big S meal, a FP is a nice “light” snack. I buy my Laughing Cow-ish cheese wedges from Aldi.
Breakfast – Trim Healthy Mama Pancakes (p223) with All-Fruit Jelly (E)
notes: These DO NOT need the stevia. Throw a smear of jelly on them, a few berries or even actual sugar, honey, or maple syrup if you must. Remember 1 tsp = 4ish carbs, so don’t overdo it!
Snack #1 – Blue corn chips & pico de gallo (E)
notes: I’ll be honest, blue corn chips that are on plan (baked) are hard to find. I did not end up eating this snack. I did make this pico and paired it with some avocados later in the week for an S snack.
Lunch – Unwich (Romaine lettuce leaf with cream cheese & deli meat rolled up inside) (S)
notes: I don’t like big lunches most of the time. I like easy lunches that I can grab and get back to homeschooling. This one fits that bill. I learned it from Jimmy Johns where you can order this right off the menu. Make this a FP by trading the cream cheese (or mayo) for mustard or a light cheese wedge.
Snack #2 – Cucumber slices in cottage cheese (FP)
notes: You can really dress this up as seen HERE. It could be an entire meal if you let it.
Dinner – Fajita Nachos (S or E)
notes: I didn’t actually use this recipe, so I cannot give you a thumbs up or down on this, but I will say that I LOVE me some fajita nachos! As soon as I am able, I’ll post a recipe for my original version of these, and I’ll let you know how my makeover version turned out. Basically, you are talking fajita chicken (I like to buy the bagged stuff from Aldi) with green peppers and onions. These are S if you skip the chips and go full-tilt or E if you use a lighter cheese sauce and use the blue corn chips.
Snack #3 – Popcorn (E)
notes: You will want to see p84 in Trim Healthy Mama to learn how to have your popcorn.
Breakfast – Hard Boiled Egg & Cottage Cheese (S)
notes: Boil up a whole slew of eggs and keep them in a carton in the fridge marked “Hard-Boiled” all over the carton – and I mean ALL OVER! That way no one can blame you when they try to crack one for scrambled eggs the next morning. However, be aware that once your 4 year old realizes there are hard-boiled eggs, he will not have the discernment to look for the words “Hard-Boiled” on the egg carton before trying to peel an egg for his snack. This will lead to a
mess life lesson.
Snack #1 – Chocolate Greek Yogurt w/ nuts (p251) (S)
notes: I was beyond excited to try the whey protein powders from Swansons. They are the only ones I’ve found not made with Splenda or Stevia, and the calorie count is lower too. They are made with xylitol, so if you are sensitive to xylitol, be aware. If you just want to go with unsweetened protein powder, you can safely add a teaspoon of sweet without going over the carb limit. By the way, without the nuts this is a FP.
Lunch – Big Mac Salad (S)
notes: I REALLY like this salad! The version I linked to is NOT the one I usually use, but sadly, that recipe disappeared from the web. This version will need a little tweaking. Trade the sweet relish for dill, skip the sugar, and use a sugar-free ketchup. The THM Ketchup found on page 411 is REALLY good and absolutely does NOT need the stevia listed.
Snack #2 – Celery with light cheese wedge (FP)
notes: hmmm…I can’t think of anything to say about this!
Dinner – Turkey meatballs with brown rice (E)
notes: I buy my turkey meatballs from Aldi (see the reoccurring theme here?). This is a super simple meal. Cook your rice and warm your meatballs, toss together with some herbs, salt, and pepper, and enjoy!
Snack #3 – THM Pan Bread (p266) with light cheese wedge (E)
notes: This is a nice versatile bread – no stevia required.
Related Post: Trim Healthy Mama Bread Options
Breakfast – Oatmeal with Berries & 1 tsp sugar (E)
notes: You may not need the sweet if your berries are sweet enough. 1 tsp sugar, honey, or maple syrup is approximately 4g carbs. 1/2 cup of uncooked oatmeal is around 20g carbs, so adding in that extra 4 isn’t going to break the carb bank. But, experiment first and see if you really need it.
Snack #1 – Apple slices with Greek yogurt and cinnamon (E)
notes: I learned this from my friend Jamie. You do not need any sweet added to your Greek if you are dipping apple slices in it. Additionally, consider buying a high quality cinnamon. We highly recommend THIS CINNAMON. It is naturally sweet, and a world apart from your run-of-the-mill store bought cinnamon.
Lunch – THM Pan Bread (p 266) with chicken, mustard, and celery + pepper sticks (E)
notes: If you made Pan Bread the day before, you probably have some left over for a quick lunch. Use a chicken breast or chicken in a can, mix with mustard and celery and a good dash of salt and pepper. Slice up some pepper sticks for a side.
Snack #2 – Fajita Chicken with onions and green peppers (FP)
notes: This can double as a FP meal if you’d rather. And again, I really like the fajita chicken in the freezer case at Aldi.
Dinner – Roast (in crock pot), broccoli, and Marcy’s Cheesy Rolls (p272) (S)
notes: Put the roast in the crock pot in the morning when you have a busy day ahead of you. Broccoli is an easy side, and if you have the time, Marcy’s Cheesy Rolls (p272) are delicious! I do use gluco in these, so I’m not sure how these would turn out without it. If you aren’t keen on that, try this recipe – it is uber yummy too!
Snack #3 – Cheesecake Berry Crunch (p373) (S)
notes: I could eat this in a house, I could eat this with a mouse, I could eat this here or there, I could eat this anywhere! This is one of those snacks, I cannot wait to eat! And you do NOT need the stevia listed in the recipe. I buy frozen mixed berries from (you guessed it!) Aldi. I pick out the strawberries and throw them back in the bag, add a few walnuts, a couple of spoonfuls of cream cheese and throw them in my Vitamix. Give it a whirl, and treat myself to a bowl of bliss! And now, I’m hungry…
You’ll find this and other no stevia treats on my FREE no stevia snack list! Get it here —
Breakfast – Spinach & Cheese Omelet (S)
notes: throw a handful of fresh spinach in your buttered skillet, let it wilt, add your eggs and cheese, let it set on low with the lid on and do its thing.
Snack #1 – Cottage Cheese (FP)
notes: Buy the 1% stuff to make this a FP
Lunch – Spaghetti & Meatballs (FP or E)
notes: Use turkey meatballs and Dreamfields pasta for FP. Or you could try a whole wheat pasta in moderation for E – I need to look into this a bit more. Use a sauce that has no sugar or make your own. Pair this with a veggie that doesn’t need butter.
Snack #2 – Chocolate Strawberry Fat Stripping Frappe (FP)
notes: this is that thing you saw me sipping last week!
Dinner – Cheeseburger Pie (p326) and cabbage (S)
notes: This is one of my favorite THM meals from my beginning days! It is yummy! Don’t miss it!
Snacks #3 – A handful of nuts (S)
notes: For some people, this is NOT a good bedtime snack. Replace accordingly, but on a day like this, it is probably good to end your day with an S snack.
Breakfast – Hard Boiled Egg (S)
notes: This was all I needed that morning. I was in a hurry and very glad there were still a few hard boiled eggs left for me.
Snack #1 – Cucumber slices (FP)
notes: This is a simple snack that takes care of the urge to crunch something. Salt and pepper them if you like.
Lunch – Chicken Breast & Cottage Berry Whip (p379) (FP)
notes: The Cottage Berry Whip is another one of those recipes that does NOT need stevia. The frozen berries are enough sweet in my opinion.
Snack #2 – Cheese Stick (S)
note: I buy mine at…oh never mind…you already knew that.
Dinner – Pizza Bites and broccoli (S)
notes: I ended up not making these, but plan to this week. They look so yummy!
Snack #3 – Chocolate Chip Cookie/Scone (S)
notes: This is another of those recipes that no longer exists in its original home on the web. I had to ask on a Facebook group if someone had the recipe. Thankfully, they did. I really like this recipe! The reason I say in my menu plan that this is off plan is because I use milk chocolate chips when I make this. The recipe below gives you an on-plan version:
Breakfast – Oatmeal with 1/2 banana & apple pie spice or cinnamon & nutmeg (E)
notes: Contrary to popular belief, you CAN have a banana on the Trim Healthy Mama plan. Well, HALF a banana that is. If you are wanting your banana to sweeten your oatmeal, it needs to look like this:
Don’t forget to get the good cinnamon, and enjoy a hearty breakfast!
Snack #1 – Celery with light cheese wedge (FP)
notes: I don’t have anything to say about this but all the others have comments, so I didn’t want this one to feel left out.
Lunch – Chili Relleno Casserole (p325) & cauliflower (S)
notes: This is another really great casserole from the book!
Snack #2 – Tummy Tuck Ice Cream (p368) (FP)
notes: You will notice on my menu, I put 1 tsp of sugar. I actually ended up using frozen strawberries as my sweet.
Dinner – Cilantro Lime Chicken & Rice (E)
Snack #3 – Apple slices w/ 1 tsp almond butter (E)
notes: Keep it to 1 tsp to make this an E. Almond butter is the bomb, by the way.
So, there it is. I know this menu offers a lot of variations, but remember, if you find something you like, you can eat it a second (or third, or fourth!) time in a week! It’s ok. 😉 And I NEVER eat 3 snacks, but knowing they are there if I need them makes me happy.
Not relying on sweets does take some getting used to. Concentrate on the spices and flavors, and use berries as much as you can as a sweetener. If you need to add 1 tsp of sugar to something, it’s ok – that’s about 4g of carbs. Try to stick to E & FP type foods when doing this so you aren’t mixing fuels. And always be aware of what you are doing, so you don’t overdo it!
And I’m human, so if you see something I got wrong, call me on it and help me fix it. Thank ya much!