Trim Healthy Mama Meal Plan Cheat Sheet

Let’s get one thing straight: the Trim Healthy Mama meal plan is not a diet. It’s a total overhaul of your relationship with food…and I am loving it. But, when you’re just starting out, the “rules” can be daunting. Really daunting. Add to that the use of stevia and many people run in the other direction. You shouldn’t. Really. When you break it down, the Trim Healthy way of life is very simple.

The Trim Healthy Mama Meal Plan Cheat Sheet

You just need to get used to looking at your food a bit differently.

trim healthy mama meal plan cheat sheet

Trim Healthy Mama Plan Fuel

Now, this may sound odd, but according to the THM way of living, there are only 2 types of fuels:

  1. Fat (S meal)
  2. Carbohydrate (E meal)

When you’re meal planning, the fuel that you choose needs to be prominent on your plate. So if you’re going for an S meal, really go for it. Fry your eggs in {pastured} butter, bacon fat, or coconut oil. Look for fattier cuts of meat, and dress your vegetables in olive or grapeseed oil (or more butter).

If you’re planning an E meal, use rice, beans, and starchier vegetables (like sweet potatoes and corn) to make up the bulk of your meal. Fruits are also considered an “E” meal food.


Each of these fuels needs to be balanced by protein for satiety, and so that your body burns the fuel (see why it’s called that?). If you’re planning an S meal, then you can go nuts. Choose whatever protein strikes your fancy. Steak? Sure. Lamb? Yup. Pork? Absolutely.

For an E meal, though, you’ll want to restrict your protein to sources that are 96% fat-free and ensure that your protein portion does not exceed 4 ounces. Good choices for E meal proteins are ground poultry, 0% greek yogurt (plain), tuna, and egg whites.

Fuel Pulls Are Your Friend

I love my fuel pulls. Not only are they yummy, but they help to bulk out your meal without bulking out your hips. Fuel pull items include most non-starchy vegetables, as well as greens. I love me some greens, you know.

You can also count the All Day Sippers and many of the shakes as fuel pull items if you’re in a hurry. Fuel pulls not only make your belly happy, but they’ll keep you full for that magical 3-hour window.

Don’t skimp on fuel pulls, y’all. Eat your veggies. God made them so we could eat them. Don’t hurt his feelings, okay? They’re also very, very low in calories, and very bulky when your body breaks them down and digests them.

Side By Side: S vs. E

S meal                                                                     

Fat: healthy sources, until satisfied
Carbs: LESS THAN 10 NET carbs
Protein (meal): between 20-30 grams
Protein (snack): about 10 grams

E meal

Fat: LESS THAN 5 grams (not counting protein)
Carbs: 20-40 grams from healthy sources good
Protein (meal): between 20-30 grams
Protein (snack): about 10 grams

Let’s Build A Trim Healthy Mama Meal Plan!

trim healthy mama meal plan made simple

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If you’re just starting out, it helps to remember that you need your fuel (either S or E), protein, and fuel pulls to help your body process everything. I also recommend that you start your journey with about a week of straight S meals.

This is because your body likely has a backlog of sugars and other items and S meals will help your body detox without going all kinds of crazy (mostly). Once you’ve kicked sugar to the curb (If you’re having trouble, try the cheesecake or german chocolate shake in the THM Cookbook. You’re welcome.), you can start adding in E meals at least 5 times a week.

This will help keep you from stalling. You can also use a Fuel Pull as a meal a few times a week, and no more than once a day. Y’all. That is a LOT of freedom. A LOT of choices, and no elimination of actual food groups (no, sugar is NOT a food group!).

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Have you tried the Trim Healthy Mama meal plan?

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  1. Rebeca Schimansky on February 7, 2016 at 6:18 am

    Thank you!!!! This was very helpful!!!

    • Brea on February 7, 2016 at 9:31 am

      You are very welcome!!

  2. Lynette on February 15, 2016 at 11:44 pm

    Very helpful! Good read, Thank you!

    • Brea on February 15, 2016 at 11:45 pm

      You’re welcome!

  3. Pamela Sanders on March 24, 2016 at 2:56 pm

    I have the book for two weeks now ,I want to start badly but confused, thank you for breaking it down now I’m on a better path.

    • Brea on March 24, 2016 at 3:03 pm

      You are welcome ❤️

  4. Linda on April 19, 2016 at 1:47 am

    Net carbs in an E setting no more than 45 grams. You wrote 40. FYI.

    • Brea on April 21, 2016 at 6:27 pm

      Oh gosh! Thanks for catching that! I will update this 🙂

  5. Kathy Fox on May 19, 2016 at 11:14 am

    Question in how to build S&E meals it states 20-30 grams protein – that’s only an ounce shouldn’t it be more than that per plan?

    • Brea on May 19, 2016 at 11:52 am

      I will go double check!

  6. Brenda on June 15, 2016 at 9:04 am

    I’ve been on plan just over a week and really needed this. Thanks so much!!

    • Brea on June 15, 2016 at 9:06 am

      You’ve got this!!

  7. Peggy Alberda on September 17, 2016 at 7:28 am

    Hi Im Peggy,
    Ive been reading THMmeal plan book. Im about 1/3 of the way through (Planning to read it all) and would like to start the plan now but cannot find information as to how to balance the S-E Fuel pulls etc. Can you help me learn the rhythm of this?
    I appreciate all your help!

    • Brea on September 18, 2016 at 12:25 pm

      It’s really about what works for you-they go into great detail in their book

  8. Brenda on October 28, 2016 at 10:38 am

    This is a great chart, but the thing that would make it better is if you’d include fruits for S (1 kiwi, 1 c berries-1/2 c blueberries) and the amounts for E fruits, veggies & carbs). Otherwise, if I recommend this to beginners, they really wouldn’t be eating E’s, but FP’s (oooh, you could change the E column to a FP COLUMN, then add an E column with the carb stuff).

    • Brea on October 28, 2016 at 11:10 am

      OOH! Good idea Brenda! THANKS 🙂

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