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 7!
This week we have the Awards Ceremony for my kids’ Awana program, so it will be the last night for a pre-made meal at church! I do not yet know what will be served, but once I do I will plan accordingly. If it is something that works on plan (even if it is an XO), I will just enjoy it. If it does not work on plan, I will pack a sandwich or a salad and bring it along.
About My Menu Plan Week 7
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 7
|• Chocolate Covered Cherry Shake, p. 471 Trim Healthy Table||• lean turkey lunch meat and Light Laughing Cow cheese wrap with lettuce, cucumbers, and possibly other non-starchy veggies that are on hand||• 1 clementine orange|
• 1 low fat (5 grams fat) mozzarella cheese stick (for protein)
|• Hubby Lovin' Chicken (using breasts), p. 218 Trim Healthy Table |
• roasted asparagus
|• Creamy Key Lime Shake, p. 408 Trim Healthy Mama Cookbook||• leftover Hubby Lovin' Chicken|
• leftover asparagus or some okra pickles
|• 3 light rye Wasa crackers with 2 wedges white cheddar Laughing Cow cheese||• Asian Tacos |
• Sesame Broccoli
|• Whipped Piña Colada Shake, p. 477 Trim Healthy Table||• a big salad with lots of veggies and TJ's House Ranch||• 2 cheese sticks||• meal at church (enjoying the volunteer appreciation dinner) |
|• Banana Oat Shake, p. 413 Trim Healthy Mama Cookbook||• wrap using a Mission Carb Balance Sundried Tomato Basil tortilla with a little mayo/pesto mixed together, lean ham sandwich meat, 5 or 6 slices of pepperoni, a slice of tomato, and a slice of provolone cheese|
• sliced red peppers
|• 2 hard boiled eggs||• Cowboy Grub, p. 59 Trim Healthy Mama Cookbook |
|• Cinnamon Bun Shake, p. 469 Trim Healthy Table||• leftover Cowboy Grub||• 1 apple with 1 teaspoon peanut butter||• pizza using a Mission Carb Balance tortilla, Rao's pizza sauce, shredded mozzarella cheese, red onion, red bell pepper, artichoke hearts, and sliced pepperoni |
|• Keto Pancakes|
• Sugar Free Maple Syrup or ChocZero Maple Syrup
|• taco salad (no shell) from a local Mexican restaurant||• 2 brown rice cakes with Lauging Cow cheese wedges||• burger (no bun) cooked on grill with a slice of cheddar and a dollop of Low Carb Bacon Jam |
• side salad with TJ's House Ranch Dressing
|• Butter Coffee||• leftover smorgasbord||• 1 apple with 1 teaspoon peanut butter||• ground beef and cheese quesadilla on a Mission Carb Balance tortilla |
• leftover non-starchy veggies
A long time ago, I used to put in the effort it took to create a shopping list for each of my menu plans. However, after polling readers, I discovered that a vast majority of them never even looked at the shopping list! This was mostly because readers would sometimes use what I had listed, and sometimes not. So the list became tedious to navigate for them. Therefore, I decided to cut that stress from my life by no longer providing the shopping list.
However, if you would like to create a shopping list, you can using my website’s built-in Recipe Box & Menu Planner.
Premium Food Binder Printables
Want blank, fillable, printable menu plans, recipe pages, shopping lists, inventory pages, recipe dividers, and more? Check out my Editable Premium Food Binder Printables!