Frugal THM Meal Plan

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Want the ultimate low-cost, low-glycemic THM meal plan? Here’s some delicious, weight-loss friendly recipes that are kind to your waist and your wallet.

This frugal Trim Healthy Mama menu was born out of my desire to go organic.

I worked as a physician assistant before becoming a stay at home mom, and my time working in an integrative medicine office showed me the importance of going organic to improve health and reduce toxins in the body.

But… it’s SO expensive! Sometimes it’s twice as much as non-organic foods.

And if you’ve ever been to Whole Foods, you know how quickly it can feel like Whole Paycheck instead.

This frugal THM meal plan came out of that.

However, as is, this menu is will be cheaper if you buy non-organic foods. I’m still tweaking the organic version, and I’ll let you know when it’s ready.

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!)

New to THM? Check out how to get started with the Trim Healthy Mama diet and how I lost the baby weight in just 4 months!

Looking for more tips on doing THM on a budget? Check out these 14 easy suggestions to stay on plan without breaking the bank.

Related Posts:

Budget-Friendly THM Meal Plan Tips:

1. Check For Meat Markdowns and the Freezer Section

Please feel free to swap out any of the dinners or lunches for things that you can find on sale at your grocery store.

If you find meat marked down, please feel free to switch meals.

Be sure to check the freezer section for several of the veggies on this list. That tends to be where I get the best deals, and often, it means less food prep, too (everything’s already washed and chopped).

2. Go With Online Grocery Shopping to Monitor Spending

So, you could bring a calculator with you to the grocery store and add up everything as you put in your cart, or…

You could use Walmart grocery pick up or InstaCart and let the computer do it for you. (and save time on your shopping 🙂

I LOVE the Walmart Grocery Pick Up because it lets you see your grocery bill total as you put items in your cart online.

When my grocery budget is especially tight, I can choose if I want every item, or if I should wait and get certain things another week.

Walmart Grocery Pick Up also has the same prices as the items in the store, so there’s usually not a price increase to buy things this way.

Added bonus: if they don’t have exactly what you ordered, they’ll replace the item with a better brand or a larger size for the same amount of money! We’ve ended up with a whole month’s worth of coffee in the giant bag when my one-week-size bag wasn’t available!

Get $10 off your first Walmart Grocery Pick Up order here!

InstaCart is a little more expensive than going shopping myself, but it’s infinitely easier. The groceries get delivered right to my door!

InstaCart will shop at Aldi for me, so while the prices are slightly more than if I went myself, they are on par with Walmart for my area.

Try InstaCart for a couple of weeks and save $10 with my link.

3. Tips For Going Organic on a Tight Budget

If you are interested in doing this THM meal plan with organic foods, here’s a couple of quick tips:

The Penny-Pincher THM Meal Plan

Quick Notes on This THM Meal Plan

Some of the meals are a little repetitive on this THM meal plan. I want to help you save some moola, so we’re gonna go with the least expensive, weight-loss-friendly ingredients that I can think of.

If you’d like more variety with the breakfasts, you can try this things:

For the oatmeal mornings, please add some extra protein (whatever you like and can get inexpensively). Options include:

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!)

  • turkey bacon
  • a cheese stick
  • yogurt (make your own Greek yogurt or plain non fat yogurt is okay for an E)
  • cottage cheese
  • egg white omelet


Breakfast: S- eggs with veggies

Lunch: E- Methylating Lentil Soup and crudites (raw carrots and cucumbers)

Dinner: S- roasted chicken legs with spices of your choice (we like Crispy Lickin’ Chicken from the first THM Cookbook) with mashed cauliflower and green beans

Please feel free to use a whole chicken if you can find one on sale. Often, I find rotisserie chickens marked down to $3 on Mondays and Tuesdays at my Walmart.


Breakfast: E- oatmeal and protein

Lunch:S- huge salad with oil, vinegar, and other S toppings that you like (cheese or bacon bits) and leftover chicken

Dinner: E- Oven-roasted tilapia, roasted summer squash, and sweet potatoes (make double the sweet potatoes and store extra in fridge for Wednesday night)


Breakfast: S- eggs with veggies

Lunch: E- Amazing Black Bean Soup– please sub the canola oil for refined coconut oil or butter

Dinner: S- Spaghetti and Meatsauce-

Brown 1 lb of ground beef, drain fat, add no-sugar-added tomato sauce and heat. Cook Dreamfield’s pasta according to package, or make spaghetti squash or zucchini noodles. Place meat sauce over cooked noodles.


Breakfast: E- oatmeal + protein

Lunch: S- large salad with oil, vinegar, and other S toppings that you like (cheese or bacon bits) topped with tilapia (I pan roast tilapia in small amount of coconut oil and top with Cajun seasoning and nutritional yeast)

I find tilapia to be cheaper than salmon, but please use salmon if you prefer.

Dinner: E- Turkey, Sweet Potato, Black Bean Chili roast your own tomatoes to save money


Breakfast: S- eggs and veggies

Lunch: E- Methylating Lentil Soup

Dinner: S- We’re having cabbage and chicken, and you’ve got 2 options depending on which is less expensive for you:

Chinese Chicken Salad from the Trim Healthy Table (if you have that cookbook and have more of these ingredients)

Eggroll in a Bowl– usually cheapest to make with turkey, and it’s amazing with Everything But the Bagel seasoning on top


Breakfast: E- oatmeal + protein

Lunch: leftovers or S salad with meat

Dinner: E- chili:

Chili (E)- Brown one pound of ground meat, rinse under hot water to flush fat; return to pan and add 2 cans kidney beans, 1 can chili beans, 1 can tomato paste, and chili spices. Stir to combine and heat. Top with small spoonful of sour cream or garnish with small sprinkle of cheese.


Breakfast: S- eggs and veggies

Lunch: S Helper- chili dogs in a bowl– top all-beef uncured hotdogs (<$2 a pack at Walmart) with a few spoonfuls of leftover chili

Dinner: S- Cauliflower Pizza (S)- use the whole milk mozarella cheese at Walmart (it’s less than $1.50 for a pound at my Walmart)


Banana bread bites (E)- one third to half of the recipe is a serving to stay in THM E mode

Peanut Butter Fudge (S)

Skinny Chocolate (S)

Apple Pie Muffins with Crave Worthy Crumble (E)

Pumpkin Oatmeal Cookies (E)



celery with peanut butter

yogurt with fruit

fruit and cheese sticks

smaller portion of leftovers

Want More THM Meal Plans?

Sign up for my email list and get a simple, no special ingredients THM meal plan, plus access to my resource library with tons of other THM-friendly meal plans:

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My Favorite Resources for Staying on Plan

  1. Struggle to Stay On Plan?-  Check out this easy way that I stay on plan with Trim Healthy Mama every day! I struggled to stay on plan for almost 3 years, and this easy thing changed everything! 
  2. Save on Healthy Meat– ButcherBox is my new favorite way to buy antibiotic free, grass fed beef, pork, and chicken! It’s cheaper than I can get it in the local stores, and it comes right to my door! Use the code AP10 to get $10 off your first box and FREE nitrate-free bacon!! 
  3. Get Healthy Foods for Less- Thrive Market is like the online Costco for healthy groceries, and they even have healthy meat and seafood! We love saving money with wholesale prices on healthy groceries and products that get sent right to our home! Get an extra 25% OFF your first order when you sign up at Thrive Market HERE!

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Frugal THM Meal Plan

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