Suffering from the dreaded what’s-for-breakfast rush, the afternoon what-are-we-having worry, or the six-o’clock scramble? Find some meal plan inspiration in my incredible, printable, THM friendly Menu Plan Week 1!
With the beginning of a brand new year, many are coming up with New Year’s Resolutions, myself included. One of my resolutions is to get back into the habit of posting our weekly menu plans here on my website–starting with the incredible Menu Plan Week 1!
What’s so incredible about it you might ask? Well, besides presenting you with my menu plan so you have ideas for your own (or so you can straight up copy it), I’ve also made this menu plan PRINTABLE! That means you can print it off, post it on your fridge, or use it as reference when creating you own menu plan.
About My Menu Plan Week 1
In the menu plan below, I list what I have planned for myself that is Trim Healthy Mama friendly (labeled S, E, FP, etc.). My hubby usually eats breakfast from the cafeteria at his work and leftovers for lunch then, for dinner, he eats whatever I make plus sometimes a few extras to make the meal a Crossover.
My kids often eat something similar to what I have yet different for breakfast (for example, on days I have fried eggs, I’ll make them “egg in a nest” as they call it, which is a hole in sprouted bread then an egg cooked in the middle). Lunch they often have leftovers or make themselves sandwiches. And for dinner, they eat what we eat plus I often ensure there is some kind of extra side to make it a Crossover for them.
The only beverage I really mention in my menu plans is my Butter Coffee (and that’s only because that’s what serves as my once weekly “breakfast” on Sunday when we’re rushing out the door to get to church). Otherwise, I leave drinks up to the moment. Usually I drink water (often flavored with something), but I also upon occasion (not every day) enjoy a mug of coffee with homemade creamer for breakfast, oolong tea for lunch, or a can of Zevia soda. I basically aim to drink one gallon of non-caffeinated water-based drinks per day.
Satisfying - Healthy fats as primary fuel source, low in carbs.
S-Helper - Healthy fats as primary fuel source, a little higher in carbs.
Energizing - Healthy carbs as primary fuel source, low in fat.
Fuel Pull - Lower in both healthy carbs and healthy fats.
Crossover - Higher in both healthy fats and healthy carbs.
Below each meal, there is a letter (or more) in a colorful circle. These are based off the premises of Trim Healthy Mama. You can learn more about each of these letters on my intro to Trim Healthy Mama page here.
Please keep in mind that the S, E, FP, and XO icons indicate what the fuel source of the OVERALL MEAL is. A meal can have an S food item plus an FP food item, but the whole meal is an S.
If there is more than one fuel type label (example, S, E, and FP) in a single meal, you can sway the fuel type based on ingredients you use. For example, tacos. Tacos are FP if you use lean ground turkey and only add non-starchy veggies; S if you use full fat hamburger and lots of cheese; or E if you use lean ground turkey and lots of beans and starchy veggies.
Free Printable Menu Plan
Menu Plan Week 1
|• 3 hard boiled eggs|
• 2 okra pickles
|• Chicken and Grape Salad|
• 2 okra pickles
|• 1 apple with 1 teaspoon peanut butter||• baked tilapia with butter and lemon pepper |
• roast asparagus
|• Crunchy Granola with strawberries or blueberries||• Light Progresso soup (on plan kinds here)|
|• 2 cheese sticks||• taco bar (hidden mushrooms in taco meat, grilled peppers and onions for veggies) |
|• 3 eggs over easy fried in butter|
• sauteed mushrooms
|• leftover tacos||• 1 orange|
• 1/2 cup cottage cheese (1% or 2%)
|• Three Cheese Stuffed Meatloaf |
• tossed salad with just veggies and Greek yogurt-based Ranch dressing
|• Orange Creamsicle Shake (p. 408 Trim Healthy Mama Cookbook)||• leftover meatloaf|
• leftover salad
|• 2 cheese sticks||• Creamy Verde Chicken Chili (p. 78, Trim Healthy Table) |
|• Butter Me Up Banana Bread||• sandwich wrap on low carb tortilla with turkey, sliced cheese, sugar free mayo, and pickles|
|• 1 apple with 1 teaspoon peanut butter||• Easy Beef Burgundy |
|• Butter Me Up Banana Bread||• burgers on grill with Smart Bun, sliced cheese, dill pickles, sugar free mayo, sugar free ketchup, and mustard|
• 2 okra pickles
|• Butter Me Up Banana Bread||• Cowboy Grub (p. 59, Trim Healthy Mama Cookbook |
|• Butter Coffee||• salad with chicken and Ranch dressing (dressing brought from home) at a Mexican restaurant||• celery with peanut butter||• leftover smorgasbord |
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I am wondering I am doing trying to do thm but I have to count carbs . does your sweetner recipe with xylitol have carbs
Hi, Jean. It has carbs from sugar alcohols which are subtracted from total carbs, so essentially it has zero carbs. Hope that helps. Have a great day!