Reusable Trim Healthy Mama Meal Plan To Keep You On Plan

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Getting and staying on plan with Trim Healthy Mama sometimes feels like a lot of work. Sometimes you kinda want someone to just tell you what to eat with a Trim Healthy Mama meal plan, right? (and Pearl and Serene totally do with the 8 amazing sample menus in the THM plan book! Woot woot!).

Even better than just telling you what to eat, can I teach you how to THM meal plan with this super-easy, super-customizable THM meal plan?

This Trim Healthy Mama meal plan makes it easy to stay on plan every week by focusing on meals that YOU can customize to your life, budget, and taste buds.

This THM menu was created when I was super busy, and the busy-ness made me fall off plan in favor of Hot’n’Ready pizzas.

Have you ever heard of housewives from the 1950s who made meatloaf meal every Monday and had it ready at 6pm on the dot?

That’s how this menu plan was born, and it’s so easy to stick to! In less than 2 months, I lost 8 of the 20 pounds of baby weight from my second THM pregnancy.

I especially love this plan because it gives me plenty of flexibility to shop sales but enough structure that I’m not making a new menu every week. Here’s what this THM menu plan can do for you:

Ready for 5-Ingredient THM-Friendly Meals?

Want to make THM easier? This Slim & Speedy Menu has 3 days of 5-Ingredient Meals to help you fuel your body fast with slimming foods. (THM-friendly!)

4 Things This Trim Healthy Mama Meal Plan Can Do For You

1. It’s Customizable

I’ll give you suggestions for each meal and share what my family likes, but you can totally sub ANY on plan meal that fits your taste buds.

If you need an S, E, or FP, there are recipes that fit into any category. Perfect for juggling fuels to help you lose weight and give you variety.

If you struggle with E meals, it’s super easy to make sure that you get at least 2 E dinners in every week. Brown rice pairs perfectly with the Tuesday or Wednesday night dinners.

Related Post: The Easiest E Meals Ever for Busy THM’ers

2. Secret Weapon For Staying On Plan Easily

This THM meal plan helps me to stay on plan effortlessly, and it’s because of a potent secret weapon: Eliminating Decision Fatigue.

I’m an integrative medicine physician assistant, and I want to put the power of some cool psychology research into your hands to help you stay on plan!

Decision fatigue is a theory in psychology that people often make worse choices after they spend a period of time making lots of choices.

This plan circumvents decision fatigue by having a set dining schedule for weekday dinners. By the time dinner rolls around and you’re tired from making decisions all day, you don’t even have to think about dinner.

You don’t need to squeeze out some will power to stay on plan. You just make a meal that you know your family will love.

3. It Can Save You Time

I was pleasantly surprised at how quickly I’m able to grocery shop with this Trim Healthy Mama meal plan!

Because my weekly menu is similar, I’m buying many of the same items. I use Walmart grocery pick up because then I don’t have to get out of the car with my two little ones! I also get my Aldi groceries delivered to my house through Instacart.

When ordering online, I often add many of my items saved to my favorites list to save time.

If you haven’t tried Walmart Grocery Pick Up yet, you can save $10 off your first order HERE!

4. It Can Save You Money

You can take advantages of what’s on sale, what’s in your pantry, and what’s leftover from last week’s menu.


Stock up on meats, seasonal veggies, etc because you can easily work them into your menu. This Trim Healthy Mama meal plan is easy to add to what’s in season, which is actually really good for healing or preventing leaky gut.

(I’m an integrative medicine physician assistant and you can read more about leaky gut HERE).

Pantry and Freezer Shopping

Go shopping in your pantry! Right before you go grocery shopping, you can check your pantry and include items that you know need to be used up.

We’ve been getting yummy ButcherBox antibiotic-free meat, and the cuts of meat change every month. This easy plan lets me work the meat into each week.

Use Up All Your Perishables

Does your fridge ever look like mine? A lone container of sour cream that’s partially used. I don’t want to throw it away because I paid good money for it, but I didn’t plan any meals with it and it’s not just an item I randomly put on everything (unlike cheese and any S meal).

This Trim Healthy Mama meal plan totally fixes that!! Because the structure is similar every week, jars of salsa and containers of sour cream get loved and used every week, even with different recipes.

Ready for 5-Ingredient THM-Friendly Meals?

Want to make THM easier? This Slim & Speedy Menu has 3 days of 5-Ingredient Meals to help you fuel your body fast with slimming foods. (THM-friendly!)

And my poor random collection of not-totally-finished-off veggies gets used up on stir fry night!

Related Post: THM on a Budget- 14 Simple Ways To Save

The Easy, Reusable Trim Healthy Mama Meal Plan

This is a really simple plan, but I think its power lies in its simplicity!

Monday through Friday, each dinner has a theme. Each theme can accommodate an S, E, or FP meal for variety and to take advantage of weekly sales. Dinner is the biggest time for decision fatigue since you’ve already been making decisions all day long.

Select one dinner recipe for each theme for the week, and write it down in your planner.

Each week, pick 2 breakfasts that you like to alternate on weekdays.

For lunch during the week, have leftovers or a salad piled high with S or E toppings.

On the weekends, try something new or you can make something that takes more time.

This menu is meant to be adapted to what you like and what works for you. Feel free to switch out theme nights for something your family will love.

For convenience sake, I’ve included some “Frankenfoods”– already prepared foods to make life easy. Just keep in mind that Frankenfoods can slow down weight loss if you use too many (I’m looking at you, Joseph’s pitas and Dreamfield’s pasta!). It’s recommended to use Dreamfield’s just once a week (so no leftovers of that one!) and assess your own reaction to it (especially if you’re a diabetic).

This plan can easily be done with no special ingredients, no Frankenfoods, and all organic stuff if preferred!

Below is the basic meal plan with suggestions for different meals.

Related post: How To Make a Healthy Meal Plan For a Week In Just 5 Minutes


Meatloaf Monday

This is just any comfort food, so it’s almost always an S dinner around here. Lately, I’ve been on a meatloaf kick or pork chops and radishes boiled in beef bone broth.

Current favorite: Mozzarella-stuffed Italian turkey meatloaf (recipe coming soon) with Gouda and bacon mashed cauliflower and green fries from the Trim Healthy Mama cookbook

Taco Tuesday

This can be any Mexican or chili style meal like:

Wok Wednesday

This is stirfry night to get in lots of veggies and save money with inexpensive brown rice!

Simple Spaghetti on Thursday

Sorry this one isn’t as creative sounding. Thursday is our busy day out of the house, and spaghetti type meals are very quick to prepare. This can be:

You can always use zoodles (spaghetti-ish noodles form zucchini) or spaghetti squash for a low carb “pasta” option. I make zoodles with this spiralizer or super fast with this.

Family Friday (aka Pizza Night)

I usually make crossover pizza for my skinny husband and growing kids, and you can read more about it here. Sometimes I have it too since a good crossover can keep me happy to be on plan.

I also make a pizza on a Joseph’s pita or baking blend crust for a nice S.

If I feel up to cooking, this cauliflower pizza crust recipe— it’s amazing!


I usually have leftovers or a salad. Is your house like mine at lunch time? Mine is a wild card since the baby only has 5 teeth and my 4 yr old has strong opinions about food.

Salad can be super fun! You can grab a rotisserie chicken and alternate between E and S salad toppings and sides.


Pick two things that you love and alternate them for the week.

Honestly, in the two months that I’ve been using this easy Trim Healthy Mama meal plan, I’ve had oatmeal or eggs pretty much every week. Remember, this is just your weekday staples.

We also like:

Weekend Breakfasts:

Weekend Lunches:

Weekend Dinners:

Whatever sounds good to you! Try a new recipe, go out to eat, THM’ify a family favorite!


Whatever you like that’s on plan. Here are some of my favorite easy options:

S: Peanuts, muffin in a mug, kale chips, Mexican Dip with low carb “chips,”dark chocolate and pb

E: cheese stick and fruit, cottage cheese and fruit, Bust-a-Myth Banana Bread, Strawberry Lime Kefir Smoothie, slimming Blueberry Green Tea Smoothie, a cheese stick and sprouted pretzels

FP: iced collagen coffee, bone broth, Trimmachino, cottage berry whip

Make Your THM Life Easy With A Trim Healthy Mama Meal Plan

I hope that this helps you! Please feel free to use this as a template for you and adjust anything that needs it to fit your life.

I’d love to hear what you think of this Trim Healthy Mama meal plan in the comments! <3

More Easy THM Resources

For even more fun stuff to keep you on plan, check out all my THM resources to keep you happily and easily on plan. There’s a giant list of easy E meals and speedy S onesbudget-friendly ideas, and even kid-friendly lunch box ideas!

P.S.- Want to learn more about erythritol, a low-glycemic index, low carb, on plan sweetener?

Erythritol is a great choice for THM. It has few side effects, virtually no calories, and zero carbs while offering possible health benefits (including cleaner teeth!). Stevia and monkfruit are great too! Perfect Keto has a great deep dive article on Erythritol HERE Check it out!

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    1. Hi, Paula! The printable menus are in my free THM resource library. If you sign up for my email list, the password will be sent to you right away. If you’d rather, I would be happy to email you the menu directly. It’s a pdf that can be printed out. 🙂

    1. It does! You can have dry wines, not sweet ones. You can red wines, like Pinot or Cabernet Sauvignon, or dry white wines. 🙂 They recommend that you stick to one five ounce glass a day.

  1. I just ordered one of the books and am anxious to get started. I was really encouraged by your weeks menu, made me feel like this is totally doable. Thank you’1

    1. Hi, Carrie! So glad to hear from you! I do have an email list. There’s a box to sign up in most of my blog posts. Or if it’s easier, would you like me to add you to the list directly? 🙂

  2. This is WONDERFUL!! Thank you!! I tried to sign up but it states the page is not found. I’ll try another way…im just on my phone.

    1. Hi, Ann! Yay– so glad that you like it! Sorry about the email sign up– I need to change some things on my site to make it easier (still having some construction dust from my recent redesign). Were you able to sign up? If not, the form in the side bar (on desktop; it’s at the bottom of the page in mobile) should work or I’d be happy to add you manually. Again, so sorry about that!

    1. Hi, Amber! Sorry if it isn’t clear! The printables are inside my free THM-friendly Resource Library, and the password is in any of my emails after you sign up for my list. I’m happy to send the pdf directly to your email if you’d rather (I can send it to the email you used to leave this comment if you’d like). 🙂

      1. I’d like to have the pdf of the meal planner as well. I’m just starting thm & I need all the help I can get! Thank you!

        1. Hi, Jennifer!
          Welcome to THM!! You’re going to do great! I have a printable version of this weekly menu that is in my free resource library that I can send to your email if you’d like (an email address is visible to me in the comments so I can send it there if you’re interested). 🙂 My THM-friendly planner is available here:

  3. Wow, thanks for this post! I am new to THM and this helps SO MUCH! Love how simple and practical you made this.

    I used to do a meal plan like this and it does help so much. Cooking/meal planning does not have to be complicated. If it is, it’s easy, well actually stick to it.

    Thanks again this is JUST what I’ve been looking for!

    1. Hi, Rachel! This makes me SO happy! That’s exactly what I was hoping this would do! And I totally agree- it doesn’t have to be complicated if we don’t want it to be. Whenever I start for feel overwhelmed with cooking THM style (still happens occasionally even after almost 5 years and usually when I’m trying a ton of new recipes or let the dishes pile up in the sink), I remind myself that this is only as hard as I make it!

  4. Hey I love this idea for sure. My biggest concern is the amount of Frankenfoods you are using. While they can be used on the plan they are too be limited but I’m sure you know that. For a new person, it may limit or stall weight loss and they don’t realize it.
    But I love simple and this is for sure simple.

    1. Hi, Ann! Thanks so much for taking the time to comment! And, yes, I totally agree and great point! Thanks for mentioning this– I didn’t realize the menu came across as heavy on Frankenfoods; I was just trying to think of quick and easy things. I’ll add that into the post though, too. The beauty of this plan is that you can completely customize it to what you prefer or need, so it can be done as a Purist, Drive-Thru Sue, no special ingredients, etc. Here’s a quick example of one week with NO frankenfoods:
      B- old-fashioned oatmeal with peanut powder (E)
      L- salad with chicken, oil and vinegar, S toppings (S)- I can get organic rotisserie chicken from Whole Foods for $5 on Mondays
      D- on plan meatloaf, green fries, roasted broccoli or mashed cauliflower (S)

      B- scrambled eggs with sauted zucchini (S or add one slice sprouted toast for an SH)
      i usually have an E snack in here
      L- leftover meatloaf, green fries, and cauliflower (S)
      D- Ranch Hand Taco Salad from THT (E)

      B-oatmeal (E)
      maybe an S or FP snack
      L- leftover taco salad (E)
      D- Eggroll in a Bowl (S)

      B- eggs and veggies
      L- E salad (lettuce, nonstarchy veggies, chicken breast, 1 tsp MCT oil, vinegar, maybe croutons made from 1 slice sprouted toast)
      D- Zoodles (zucchini noodles) or spaghetti squash and meat sauce or homemade Alfredo with chicken (S)

      B- oatmeal
      L- leftover zoodles and sauce
      D- Gwen’s Nest pizza (E)

      E snacks: cottage cheese and fruit, skim mozzarella cheese and fruit or sprouted bread, serving of BAM cake

      S snacks: nuts and non starchy veggies, celery with peanut butter, trimtastic cake, skinny chocolate and pb

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