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Trim Healthy Mama Overview: Eating the THM Way

Trim Healthy Mama

Trim Healthy Mama Overview: Eating the THM Way

Photo by Brooke Lark on Unsplash

***This post contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission for any sales that come from my recommendation.  To read my full, uninteresting disclosure, click here.***

Hopefully you are beginning to understand why I have been so attracted to his fantastic book, Trim Healthy Mama (aff link…thanks!), and why I think it is a must read.

Not only has it provided me with a simplified understanding of the complexities of our body and its functions, but I have learned some REALLY tasty recipes!

Today we’re going to dive in a little deeper to learn some more about eating the Trim Healthy Mama way.

Trim Healthy Mama Overview: Eating the THM Way

Since this post series is targeted to beginner THM-ers, I am going to try to keep this focused and comprehensive.  The biggest points I want you to walk away understanding is that ANYONE can do this, you do not need a bunch of gizmos and gadgets, and it is possible to follow their rules and criteria on any budget.

[bctt tweet=”Have you tried Trim Healthy Mama yet?! Check out my overview that even the authors shared because it’s so simple!” username=”JulieAnnFilter”]

I have seen families do this with very little money or plenty.

Wherever you fall, this should get you moving in the right direction!

Most CRITICAL Aspects of THM (Don’t leave home without them)

Key Point #1:

When working towards weight loss, ALWAYS separate your fats from your carbohydrates.  For most of us this is a total game changer.  

This one point alone ought to make you really think about and analyze the ramifications of its application.  

But, as wonderfully explained in the book, the reason for this absolute “law” of THM is that when we eat these two different body fuel sources together, ultimately one will be used as a fuel while the other gets safely stored away as fat (See Chapter 1 of Trim Healthy Mama).

This is a good thing for our growing children who are still developing and literally growing in all ways, but a bad thing for the vast majority of us adults.  Separation is key!  (If you are at the point where you want to maintain your weight, this rule is more flexible).

Key Point #2:

Protein should be present in some form at every time of eating.  Protein is the new mate of both carbs and fats.

Key Point #3:

Stay AWAY from sugar, in all forms (i.e. honey, agave, brown, white, sucanat, etc.).  Sugar leads to excess insulin, which leads to weight gain (again, see Chapter 1).

But, how am I supposed to eat?

Let me introduce you to your new way of referencing food groups: S, E, and FP.  Get to know them well because you will be together a long, long time.

S meals (Satisfying) 

S Meals are composed mostly of protein and fats (no/VERY low carbs).  Non-starchy vegetables are a welcome addition to these meals, including winter squash, cruciferous vegetables, and greens.  This is the typical place where higher fat meats, like beef and pork, would be used.  

Since fat does not stimulate weight gain in the same way as carbohydrates, there is no real “upper limit” on the amount of fat in a meal, but use wisdom, not gluttony, to decide appropriate levels.  Too much could slow down weight loss, simply from a caloric load standpoint.  

Don’t get too caught up in this though.  S meals welcome back into our lives the beautiful and decadent additions of saturated fats like butter, coconut oil, and palm oil.

 Yes, now you CAN have it all (sounds the Hallelujah Chorus).  Regular fat dairy products (cheese, sour cream, etc.) are fine in this setting, but be cautious of whole milk, which contains a higher concentration of carbohydrates.  Again, great for our growing kids, but bad for us.  

HIGHLIGHT:  For S meals, you want less than 10 g carbohydrates in the entire meal to avoid moving into crossover territory.  

For more on S meals, including a comprehensive list of S approved foods, see Chapter 8 in Trim Healthy Mama.

E Meals (Energizing)

E Meals are the opposite of S meals, composed mainly of protein and carbohydrates.  Unlike S meals, though, there is a limit to the carbohydrate indulgence.

Due to the effects of carbohydrates on insulin levels, you want your E meals to stay below 45 g per meal to avoid spiking insulin and therefore bringing on the weight gain.  In addition, there is a bonus factor that you can have up to 2 tsp of fat with an E meal, which helps to slow digestion and aid in mineral absorption, but any more than this and you are in crossover territory.

With E meals, you can enjoy lean cuts of meat (think chicken breast, leanest ground beef with fat drained out, lean ground turkey, fish, etc), but be sure to stay away from the higher fat options.

NOTE: White potatoes and white rice are no longer an option for your new THM eating plan.  They act like sugar in the body and stimulate insulin production, thereby affecting weight, so steer clear of them.  Fruit can be enjoyed with E meals, but never eat them alone…always pair it with some protein.  Bananas should be limited to no more than 1/2 per meal, because they are a higher sugar fruit, or you can cut them out altogether.

HIGHLIGHT: For E meals, you want less than 5 g fats in the meal to avoid moving into crossover territory.  

For more on E meals, including a comprehensive list on E approved foods, see Chapter 9 in Trim Healthy Mama.

FP (Fuel Pull)

While S meals are low in carbs and E meals are low in fats, FPs are low in both carbs and fats.  These are the meals that are almost entirely protein-focused with very little insulin spiking ingredients otherwise.

Because there is no real fuel source provided in the meal, FPs actually need the fat stores/fuel stores of the body to process and digest them.

For this reason, FPs can be a helpful addition for increased/speedier weight loss when used a few times throughout the week, but used too often and they can halt weight loss from too low of calories.

Balance is key.

HIGHLIGHT: FP meals have less than 5 g fat and 10 g carbs.  Increase one and you have changed to a fuel source.  

More information on FP is further explained in Chapter 10 of the book.

Sidenote Worthy: Crossovers and S-Helpers

As I have mentioned Crossovers a few times I wanted to take a moment to explain its purpose.  Basically a crossover is when you eat plan approved foods that contain too high of fat or carbohydrate amount to be considered an S or E meal.

If you choose to have a side of rice with your steak and veggies, you have now transformed your S meal into a Crossover.  Or if you decide to add a tbsp of butter to your lovely baked chicken breast, sweet potato, and broccoli dinner, you now have a crossover meal.

Crossovers are perfect for people looking to gain weight, or maintain a goal weight, but should be used sparingly otherwise.  An S-helper has the same idea, but it specifically works with S meals to add a very small carbohydrate food in a specific proportion that does not greatly affect blood sugar levels, but will slow down the weight loss potential a bit more.

***HIGHLIGHT***

When switching fuel sources in the day (i.e. going from an E lunch to an S dinner), make sure to have at least 3 hours between fuels.  Any closer and your body will likely not have finished processing the first fuel and you are creating a duel fuel situation, which is no good.***  

This is where things can get tricky for some.  Let’s say that you decide to make a yummy turkey sandwich on sourdough bread for lunch (an E meal) but have meatloaf and buttered broccoli planned for dinner (S meal).  You eat lunch at 1 pm and have dinner planned for 5:30 pm, but find yourself famished at 3:30 p.  

It is too close to lunch time to switch to S, and too close to dinner time to have another E, so what should you eat.  This is a situation where those friendly FPs can really come in handy.  

Throw together a quick Big Boy Smoothie (Recipe in the book) and you are in business to be held over until dinner time comes.  Thank you FP!

A Few Quick and Basic Meal Ideas

So, now you’ve learned the basics, but are still a little baffled on application.  Before you throw up your hands in frustration, let’s talk this out.  It is much easier than you think.

First, a MUCH more thorough explanation of all of these points can be had by reading through the book.  This will greatly increase your chances of successfully implementing everything we are discussing here today.  Trust me, you want to read the book…this post is no substitution for the real thing.

Here are some basic meal ideas to help get you started (but again, there are some amazing recipes in the recipe section of the book that you will not want to miss out on!)

Breakfasts (E Style):

  • Oatmeal, stevia sweetened, mixed with unsweetened almond milk and topped with a few blueberries and cut up strawberries (or try Pumpkin Pie Baked Oatmeal…to die for!)
  • Egg whites with two pieces of sourdough bread, buttered with 1 tsp butter, and a side of pan roasted diced tomatoes and onions seasoned with salt and pepper
  • Egg white breakfast burrito, made with low fat tortilla, salsa, a little black beans, and low fat sour cream
  • 1/2 cup 1% Cottage cheese, stevia sweetened, and topped with a handful of blueberries and diced strawberries

Breakfasts (S Style):

  • 3 whole eggs, seasoned with salt and pepper, mixed with onions and diced red peppers, topped with mozzarella cheese, salsa, and full fat sour cream
  • 2 eggs seasoned with salt and pepper served with a side of regular cottage cheese and sliced strawberries
  • Almond Flour pancakes topped with erythritol sweetened maple flavored syrup and 1/2 cup cottage cheese
  • Breakfast Burrito made with whole eggs, salsa, cheese, and full fat sour cream on top of a low carb tortilla
  • 3-Minute Pumpkin Pie in a Bowl

Lunches (E Style):

  • Two pieces plan approved E bread (or homemade Sourdough) shmeared with dijon mustard and 1 serving of low fat mayo, topped with lean deli meat of choice, lettuce, sliced tomato, and a side of pickle
  • HUGE green salad loaded with 1 cup cooked quinoa, grilled chicken breast, serving of low fat shredded cheese, salsa, and serving of low fat sour cream
  • Black Bean salsa over grilled chicken breast with side of green salad topped with light salad dressing
  • Baked sweet potato topped with 1 tsp coconut oil with side of baked salmon patty and sliced tomatoes seasoned with salt and pepper

Lunches (S Style):

  • Sauteed Salmon Patty over large bowl of salad greens, topped with mozzarella cheese, olive oil, balsamic vinegar, and seasoned with salt and pepper
  • Tuna mixed with full fat mayo over big bowl of salad greens, topped with cheese, salsa, and diced pickle
  • Cottage Berry Whip made S style with full fat cottage cheese, frozen berries, and stevia blended well (recipe from the book)
  • Leftovers from last night’s delicious S Spaghetti night (beef sauce over Dreamfield’s pasta) topped with sour cream and sprinkle of cheese, and side of green salad topped with drizzle of olive oil and balsamic vinegar

Snacks (E Style):

  • Apple with 5-7 almonds
  • Slice of sourdough bread topped with slice of turkey breast and bit of light mayo
  • Small bowl air popped popcorn topped with nutritional yeast and side of string cheese

Snacks (S Style):

Dinners (E Style):

  • Baked Chicken Breast seasoned with salt and pepper served with sweet potato (topped with 1 tsp butter) and green beans
  • Slow Cooker Mexican Bean Chicken Soup paired with a refreshing salad light on dressing
  • Whole grain Pasta (1 serving) topped with ground turkey meat sauce and side of steamed broccoli
  • 1 cup chili made with beans and ground turkey, topped with light sour cream and low fat shredded cheese (try this white bean chili, too!)
  • Dijon Salmon served with side of 3/4 cup brown rice and steamed broccoli, topped with 1 tsp butter and seasoned with salt and pepper

Dinners (S Style):

  • Aforementioned Spaghetti dinner, Ground beef meat sauce served over Dreamfield’s pasta with side salad topped with homemade ranch dressing
  • Meatloaf (using coconut flour in place of breadcrumbs) with large side of steamed broccoli and mashed cauliflower flavored with butter and topped with cheese
  • Homemade Chicken Alfredo served over steamed broccoli and cooked spaghetti squash
  • Salmon Stir-fry, fried in coconut oil, and topped with sesame seeds and cheese, served with side salad and balsamic vinaigrette
  • Spaghetti Squash Casserole topped with cheese and pair with a rich salad (AMAZING!)

Hungry Yet?

If you’re not, I am, so I am going to go make myself an afternoon snack and get back to making my E dinner (Bean stew).

Are you ready to give this Trim Healthy Mama thing a try?  I’d love to hear all about so make sure to comment below.

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Comments

  1. Lindsey says

    thank you for this overview!! This really seems like a healthy way to eat. thank you for the simple meal ideas while I wait for the book to come.

    Reply

      • Chastity K. Morris says

        I am excited about buying the book, however, I cannot afford it just yet. When explaining the “e” meals, “s” meals etc. How many of each do I eat a day or can you just choose any during the day, confused? Thanks

        Reply

        • JulieFilter says

          You can choose either during the day, but if you are switching from one to he other you will want a few hours in between to allow the body time to process one fuel before switching to the other. If you need to eat before 3 hours has finished, the fuel pull option is the way to go =0). There are various ways to do it: eat only one fuel each day and switch daily, or every few days; eat a planned fuel swap throughout the day; eat according to your craving drawl and use fuel pulls as needed; or listen to your body’s response and adjust as needed (“I need more carbs for energy” or “I need more fats and satiety”). Just make sure to have plenty of protein either way =0)

          Reply

          • Erin says

            This is where I’m confused, too. So I can have 2 “s” meals and 1 “e” meals (or visa versa) per day, as long as I wait 3 hrs in between and do a FP in between if I’m hungry? Can I have all S meals or all E meals in one day?

          • JulieFilter says

            Hey Erin, thanks for writing. To clarify, you can work the fuels in your day however you want to do them. Some people switch from meal to meal. Other people will switch fuels day to day and have one solid day of one fuel type. FPs are great for the in-between time when switching from one fuel type to another, or just a lower calories snack option to hopefully increase fat loss in one’s body. So, yes, you can have all Es or Ss in one day, or you can be more flexible from meal to meal. The choice is yours.

  2. Harmony says

    This is the best, most useful synopsis I’ve seen yet (been scouring the internet, FB and reading the book). Thanks for your work on this. Looking forward to getting healthy!

    Reply

  3. Alicia says

    I agree! Thank you for the quick overview. I have the book but I have to admit that it has been a little overwhelming because it feels like a lot of information. Looking at this makes me feel less overwhelmed. This helps me understand the basics so now the book doesn’t seem so intimidating.

    Reply

    • JulieFilter says

      I personally work with the way I feel and what I want to eat. If I am in need of energy I have an E meal. If I had a heavy S breakfast I will have an FP lunch. The only meal of the day I have clearly picked out is dinner, so I just work with that in mind. If I have to eat within 3 hours before my dinner and the last meal I ate was not the same type (i.e. if my dinner is E and I ate a late S lunch) I will have an FP snack in between. This works well for me, but other people have set up specific food plans to help them stay on track. Whatever works best for you =0) You can also use the FP week in the book as a guide for how meals can be planned out. =0)

      Reply

  6. Lisa Rasbury says

    Enjoyed your post thinking of trying this way of eating…I have been vegan for 5 months and this sounds alot like the suzanne somers way of eating and I love her..

    thank you so much

    Reply

    • JulieFilter says

      Hey Lisa! I really do think it’s a great compilation of all the best food philosophies that are around, marrying them into one program that we can each work with intuitively for our own bodies. I was vegan for several years and I still have benefited from that experience and learning a new way of using various food items, but this program is great for sustainability and nourishment =0) I hope you choose to give it a try and if there is any way I can help or offer advice, please don’t hesitate to comment. God bless!

      Reply

  7. Mindy says

    Thank you so much for this overview. I am currently reading the book but with this background knowledge I feel the book is going to be easier to understand.

    Reply

  8. Candis says

    Thank you for the information. I have been reading the book and feeling overwhelmed. This helped to put the plan in a perspective that I understand and made it seem more doable.

    Reply

  9. Amy says

    I have been trying to decide if this plan will work for me. I have been paleo/low carb for the past year. I enjoy eating this way and have lost weight, but have stalled. I don’t eat grains, and stay away from most dairy (I do eat grass-fed butter, some raw cheese, and some heavy cream). Do I have to eat grain carbs with this plan?

    Reply

    • JulieFilter says

      Hmmm…Have to is a strong word. If you do not you will mostly stick with S meals in the plan. If you are not comfortable with grains you have options like some winter squash, pseudo grains (quinoa, buckwheat, amaranth, and such), sweet potatoes, and root vegetables. These would all allow for E meal options. Does that make sense?

      Reply

    • Noni says

      Thanks so much! Fantastic overview! The sample meals are helpful to get me thinking…this E example has me confused as I don’t see a protein…is it the mayo? Two pieces plan approved E bread (or homemade Sourdough) shmeared with dijon mustard and 1 serving of low fat mayo, topped with lettuce, sliced tomato, and a side of pickle.
      Also are protein shakes a good option? Mine is 4 g of fat, 21 g of protein with 15 carbs 0 sugars as it is sweetened with Stevia and Erythritol.
      oh…can you explain eggs…why sometimes it is egg whites only and other times eggs are ok? Thanks again!

      Reply

      • JulieAnnFilter says

        I’m glad the overview blessed you. To answer your questions, thank you for pointing out a typo in the E examples. YES, there should have been a meat suggestion there. I have updated and amended that problem. Protein shakes can definitely be a good option so long as the macronutrients for carbs and fats align with one of the two categories (or are both low enough to be a FP). Then once you consider the protein powder alone you need to account for anything you add into the mixture. Regarding eggs, whole eggs are an S since they contain the fatty yolk. A single egg contains 7g protein, 5g fat, and no carbs. So, if you have more than one egg and then add any carby side, the meal would be a crossover instead of either an S or E. Therefore, in order to maintain a specific meal type, you would either need to enjoy whole eggs with no additional carbs, OR remove the egg yolks (therefore having egg whites only) to keep the fat reduced enough to add in some carbs with the protein of the egg whites. I hope that makes sense. Thanks for asking.

        Reply

  10. Carolyn Questad says

    I need to lose weight and this is day 13 and I am pretty sure I am. Following the rules
    But no real loss. But since I have dieted for so long it is nice to be able to eat what I am eating and NOT gain. Any ideas.? Calories do count so should I be aiming for a lower calorie count

    Reply

    • JulieFilter says

      Are you part of the Facebook THM groups? They are a wealth of knowledge and Serene And Pearl are frequent visitors. Your situation is not uncommon. First, I can’t suggest anything without knowing what you’re eating. What do your days look like food wise? Each body is different with its needs. Some need more and some less so it’s important to listen to yours. I’m happy to help in any way I can =0)

      Reply

  11. Kim says

    Me and my significant other have been doing THM style for two weeks. He has not lost any weight. I have lost 3.2 pounds. I’m good with mine but because of his frustrations, I keep thinking, “are we doing this right?” Are there a certain amount of E meals over S meals you should eat? If we eat an E meal, should our next meal be and S meal? Any help would be so appreciated! Thank you!

    Reply

    • JulieFilter says

      Hey Kim, sorry for the delay in answering. I know how frustrating it can be to try something new and not see success, but hang in there. If not for immediate scale results, for the health improvements that will also come into play. First, unless you have a substantial amount of weight to lose, you should expect to see the scale move more slowly. It is not unusual for only 1 lb a week to be a typical weight loss, even with something like THM. Although many people lose more quickly, there is no standardization of weight loss at play. We all need to find our own norm. I encourage the two of you to be kind to yourselves throughout this process and gauge success off of energy, how clothes fit, how you are feeling with everything, etc. There is a Facebook group for slower losers called “Trim Healthy Mama Turtles” that might be a good fit for you! In the mean time, no, there is not necessarily a right proportion of meal types for everyone, but again, you need to see what is good for you. I know that I need a few E meals sprinkled in each week because of nursing my 5 month old, and my own energy. S is important for my satiety, though. You surely can follow an E meal with an S meal or vice versa, but just make sure there are 3 hours in between is switching fuels…this is key; allowing your body sufficient time to process the previous fuel before fueling it with another (carb or fat). Always give sufficient time in between (ideally 3 hours for each switch). And, if you are hungry before you reach the 3 hour mark and need a food that is friendly to both, this is when the FP (fuel pulls) are fantastic! To really assess and make suggestions I would need more information on your specific eating choices in the day. I hope though, that my suggestions helped. God bless!

      Reply

  12. Jo says

    I am just starting to do THM. It is very overwelming and I find myself sometimes wondering why something is a S meal or an E meal! You have made it clear in a nutshell. Thank you!

    Reply

  13. Carolyn Questad says

    Carolyn Rommel Questad‎. 65 years old. Very active
    1…Breakfast. (S) flaxmeal pancakes 2 bacon. Snack (S) 14 almonds, 2 lf mozz cheese sticks. Lunch (S) ck caesar salad / sm amt avocado. Dinner (S) chk casserole water chestnuts, celery ,mayo ,cheese with cauliflower.
    2…. Breakfast. (S ) 2 eggs scrammbled with cheddar cheese. Łunch (E) 2 trader joes sprouted on plan bread turkey lettuce, cucumber onion sprouts mustard , less than 1 ounce avocado smeared on bread ….Dinner (S) out to eat Carrabbas. 1/2 chicken breast with mushrooms green beans and salad with house dressing(NO BREAD) Snack(E) choco mim ff whip cream watkins caramel sauce(0 everything)…..
    3…..Breakfast. (FP) protein drink blk berry….. Lunch (E) 2 sl tjoes bread with turkey,mustard veggies. 1 ounce avocado……Snack (S) 1 lf mozz cheese stick 10 almonds”..Dinner (S) left over ck dinner from carrabbas1/2 ck breast green beans….my cauliflower broccole , bacon, onion mayo sunflower seed salad….Snack (S) left over my broccol/caulif salad.
    …….4……Breakfast. (S) pancakes with whipped butter…..Lunch (E) my blk bean veggie chili over shredded cabbages /1 T 0% yogurt …..Dinner. (S) baked salmon tarter sauce, my broccoli, cauliflower salad( left over). Snack (E) lf mozz cheese stick …applesauce.
    5…… Breakfast. (E) oatmeal with blk berry. Lunch (S).big veggie salad with turkey, avocado, creamy dressing….Dinner (S) 2 chicken sausage(lf) my cauli/brocco salad …coleslaw. Snack (S) lemon poppyseed mim with whipped butter…

    Reply

    • JulieFilter says

      Looking over your list I wonder if you oh are not getting enough food, especially if you are already very physically active. You S meals seem very light on the fats, but I am not sure since the amount of items isn’t listed for everything. I wonder if you need a little more fat in the day. You could try acoupke tbsp straight virgin coconut oil (I’ve heard of people adding this is and getting good results) or make up some skinny chocolate and eat a few pieces with S meals. I would start there and see. Also, how much weight are you looking to lose? Do you have 20 or something like that or more in the 50+ arena? This makes a difference for some people. I would recommend that you join the Facebook THM Turtles group if you are on Facebook. There are plenty of us that lose more slowly for various reasons (mine is likely my 5 month old and nursing). I hope that helps offer a next step.

      Reply

  14. Lila Wiley says

    I have Celiac disease, do you see where that would stop me to go on this diet. In reading I am confused what is a S meal verses E meal. What I can eat with what,

    Reply

    • JulieFilter says

      You could definitely still do THM even with Celiac. Gluten-containing grains are not a staple of the diet. There are plenty of grain-free options to choose from with a little creativity. Regarding S and E, generally S contains higher fat with no carbs plus protein, while E contains higher carbs, no fat plus protein. Protein is always the centerpiece, while the carbs or fats are the dressing =0)

      Reply

  15. Val martin says

    I have to eat low oxalate diet due to kidney stone issues….having trouble figuring out if that is really possible with the THM diet.

    Reply

  16. Lori Finch says

    So should I have an E breakfast, S lunch, E dinner? or start with S, or have all E’s? or two S’s and then an E?
    How do I know when to eat what?

    Reply

    • JulieFilter says

      That is all really up to you. There is no right or wrong way to work out your food choices and everyone finds what works for them. Some people plan out every meal in advance, rotating either every other meal or every other day between S and E. Some people wing it and move through their days with less structure but still determining their next meal based on their previous meal and it’s proximity in time. The choice is yours entirely. When beginning the program though it is important to be patient as you figure out what works for you and what your body needs. Some people need more fat and calories while others are on the other side of the spectrum. Some people lose quickly while others lose slowly. The goal is to learn about your body, what it needs, and how to listen to what it is telling you it needs. This will take time. You can always start with the cycles that are included in one of the later chapters of the book (28?) for some recommended meal rotation ideas. I hope that helps =0)

      Reply

  17. Sue says

    Thanks so much for doing this foot work! I have had the book for a while now and with raising three children, I dont get to read it often. Its been hard to grasp. So many people around me are eating this way, and I am seeing their results. I have been all over the place with dieting and failed attempt after attempt at losing weight, and it lasting. I not sure I fully understand it all yet. My husband has an over active metabolism and my children are eating machines… I seem to be completely opposite, and nursing. I hope to help him, and help myself at the same time. Thanks for simplifying it.

    Reply

    • JulieFilter says

      I’m glad it has helped to simplify the premise for you! The ladies did a fantastic job with all their research and I can surely say I think they’re spot on =0). I hope you and your husband have blessed results.

      Reply

  18. Christy says

    I have just ordered the THM Book and it is on its way. I have been so excited about starting this way of eating. My dilemma is that I have been a vegetarian for two years now. I was having some heart issues. I did not want to go on any medication. After researching, I cut out my meat in take and my heart problem has gone away. I do still eat eggs and dairy, not in excess but I do still eat them-just not meat. Can you eat the THM way being a vegetarian? Everything that I am reading has talked of protein, protein, protein and I am a little limited with my protein. Any advice would be so greatly appreciated. Thanks in Advance.

    Reply

    • JulieFilter says

      Hey there, Christy! I actually spent a few years myself oscillating between being a vegan and vegetarian, as did the ladies of THM too! =0). You can definitely mingle in your food needs with this eating mode with a little forethought and substitution. I first urge you to limit your consumption of processed meat alternatives which are often heavily soy-based for protein. If you are having eggs and dairy you have great options for protein that are simple and accessible. If you want to use tofu for protein additions to meals you surely can, as it is NOT the same as the highly processed stuff (think BOCA burgers and such). I would also recommend looking into a good vegetarian protein powder that doesn’t have more than 10g carbs, if possible. I want to go into more suggestions but I don’t want to overwhelm you with THM jargon until the meal types make more sense to you. When you feel like you are ready and could understand some more book lingo use I am happy to make some suggestions for S and E, or FP ideas. I hope that gives you a launching point =0)

      Reply

          • JulieFilter says

            Gotcha. Right off the bat I would strongly recommend sticking with some egg-based protein dishes. Some ideas to get you started: E meals – use egg whites, tofu/tempeh (but I personally would avoid processed soy products, and limit soy use in general to maybe once or twice a week…tofu might be safer, so use your personal discretion and preference), and other legumes (chickpeas, black/white/kidney beans, peas) for added protein sources, but limit the grains you add to the legume-rich dishes as they are also high in carbohydrates. So, I would recommend a bean-rich chili, maybe with some added tofu, loaded with various vegetables (I would think cauliflower, onions, and sliced zucchini/yellow squash would be awesome in this). For S meals, whole eggs, seeds, and nuts, in addition to protein powders (hemp would be great, but take caution on taste) would also help with protein content. Flax seeds, quinoa, and chia seeds are some other items to check out for protein. And then, I LOVE nutritional yeast as an added cheesy topping. Dairy is also fairy high in protein, but watch carb/fat content on various types. Does that help at all? Do you need some specific ideas for meals, or has that given you a start?

  21. christy says

    HI! Just learned of THM! I see I have lots to learn! Can you give a basic list of healthy carbs, fats, protiens?
    I see your meal ideas, but I don’t know what is what exactly.
    Thanks!

    Reply

    • JulieFilter says

      Hey Christy, welcome! Some basic foods in each of the groups are:
      Protein- lean meats (chicken breast, turkey breast, 93% lean cuts/ground meats), protein powders, low fat dairy products (if regular fat content then these more so fall into the fat category), edamame/soy, egg whites
      Carbohydrates- the ones most generally thought of are those that include grains, starches (potatoes, corn, white rice, carrots), legumes (beans, lentils, peas) and, less often thought of are the veggies, like fibrous ones (I.e. Green veggies, celery),other bulk, filling veggies (I.e. Eggplant, peppers, mushrooms, tomatoes, etc), and fruits. The fibrous and bulky veggies are generally A-ok to have plenty of, while the starchy vegetables need a bit more caution on over-consumption. Grains, legumes, and starchy foods are also given specific parameters for amounts to consume, depending on which fuel style you are eating (you can be more liberal if eating the E fuel). Fruits vary depending on their starch content and water content, but the book is helpful in assessing whether the fruit is something that can be enjoyed liberally (berries, excluding blueberries) or with more awareness (apples, bananas, pears, pineapple, etc.)
      Fat- think the things that are creamy and filling, as well as those with simply higher fat content (full-fat dairy, oils, nuts, seeds, avocados, whole eggs, and fatty meats (regular ground beef)

      I hope that helps to give you a good start. It is not comprehensive, and I think the book helps a lot for clarity on these groups. If you have any other questions, or a more specific question pertaining to a food, just let me know =0)

      Reply

  22. Melissa says

    Can you pls explain the snacks a bit more? If you are switching from S to E meals throughout the day, what kind of snack do you have inbetween those meals? Strictly FP snacks?
    Thx!!

    Reply

    • JulieFilter says

      Hello Melissa, and thanks for asking. Yes, FPs are ideal if you are planning to switch from one fuel type to another without having a 3 hour time span in between, but if you are staying in the same fuel type, the snack can just be the same too. The other option is just making sure that the meal following your snack is at least 3 hours later if you don’t want a FP, but want a snack that has a different fuel than the next meal. For instance, if you want an S dinner, but had an E lunch, you could have an E snack. You would just have to make sure there are about 3 hours in between the E snack and the S dinner. Or, again planning an E lunch and an S dinner, you could also choose an S snack if you make sure that there is about 3 hours after the lunch before you have the S snack. Make sense?

      Reply

  23. Darla says

    I have the book. Love the plan. Have been soaking up as much info as I can online. This is by far the best aand clearest explianation I have come across! I cant wait to share more clarity to my girlfriends who have been questioning the THM plan! Thank you so much!!!

    Reply

  24. LeAnn says

    Where does protein drinks come in…Premier protein drinks. Are they good or bad? an okay or a no-no?

    Reply

    • JulieFilter says

      I’m not sure about that brand. Protein powder (specifically whey protein isolate) is what is recommended in the book (Swanson’s brand). These can be used for the Fat Stripping
      Frappa and the Big Boy Smoothie. =0)

      Reply

  25. Terri says

    Have been on a weight roller coaster since my hysterectomy 6 years ago. Have tried everything and even to the extreme of HCG injections which have messed up my liver enzymes. I just got bioTe hormone implants to finally regulate my hormone issues. Have low thyroid and taking 60mg armor. I juice, take genesis pure, exercise 4 to 5 days a week, have gone completely msg free, non gmo and organic. I have developed such a sweet tooth and crave carbs. I have just ordered this book and hope to grasp the S, E, FP meals. I pray this is not very complicated to figure out. Any advise is completely appreciated.

    Reply

    • JulieFilter says

      I’m sorry to hear about the struggles you have had in recent years. That can’t be easy. My advice is simply to take it one step at a time. Be gentle and kind to yourself as you move through things and give yourself a lot of grace. Another thing to consider is that it is not uncommon for people who need a lot of protein-rich foods to crave sugary foods. You may do well with a decent amount of S meals and less Es.

      Reply

    • JulieFilter says

      Lol, yes!! It’s actually the Big Boy Smoothie from the book =0). I only have the ebook version, so I do not know the page number off the top of my head…maybe another reader can help us out =0). Enjoy!

      Reply

  27. Sue says

    Can egg white protein powder replace whey protein powder? Will it still be considered a FP? Whey upsets stomach. Thanks so much!

    Reply

    • JulieFilter says

      Well, that’s a good question. I don’t see why not, but it may not cause the same texture when used in smoothies. You’ll have to let me know!! Thanks for asking.

      Reply

  28. Roben Anderson says

    How do I decide if I should eat an S or and E meal……….do I have to eat a specific number of each?

    Reply

    • JulieFilter says

      Not at all. That’s a personal choice, and usually depending on how your body responds to the ratio you choose to do. Sometimes it is easy to feel more run down and in need of the carbohydrate energy, so an E is called for, while others leave a greater need for the rich and nourishing S meals. Each person’s metabolism and make-up is different, so you will need to find what balance works for you: more protein and carbs (E meals), more proteins and fats (S meals), or an even mix of both. And, if you are hungry, but needing to switch between the two within the 3 hour mark, a Fuel Pull (FP) if perfect. Thanks for asking! Great questions.

      Reply

  29. Candy says

    You’re pretty much my hero right now! I’ve been searching for a thorough, yet understandable, overview and you delivered. Thanks so much!
    ~Candy

    Reply

  31. Kathryn says

    I just heard about THM this past Thursday. I have been researching it and have not found anything that has explained the program in such detail as you have provided. I have joined THM groups on fb and I have been debating on whether or not I should buy the book. I have researched the plant based diets too. The plant based diets seem so strict. This seems to provide a lot of variety. I know you said you were Vegan. Do you prefer THM over being Vegan? Have you noticed a difference as far as how you feel, or the ease of prep for meals? I have 100 pounds to lose. I have high blood pressure, high cholesterol, arthritis….. Right now it is difficult for me to stand and do a lot of food prep. Some food prep is fine.
    .

    Reply

    • JulieFilter says

      Wow, thank you Kathryn! I’m blessed to be of assistance =0). I have to say that I am definitely enjoying the flexibility that THM affords our family and the ease with which I can accommodate the many various eating needs we have. I personally enjoyed eating vegan and felt great, but whether or not it was a wise choice for me while in the season of baby-making and nourishment cannot be solidified. There is no sure way for me to be sure if it was a positive or not for my health, but I can say that I believe that THM is the most simplistic balance of the many food philosophies out there right now and I appreciate the balance that I can find and achieve with it. My husband, though, never thrived as a vegan but is now losing weight that his body has been holding onto for years. He had to cut out all E carbohydrates and eat mostly FP or S meals. We believe he has some gut issues that need to be worked out and staying away from the starches and sugars are helping to rebalance things. So, I love that this is a plan that can be customized to the individual instead of the rote “one-size-fits-all” mentality that pervades in the nutrition world. Also, meals are as easy to complex as you want them to be. For a simple E meal last night I made chicken breast seasoned with salt, pepper, and garlic powder baked through in the oven, steamed broccoli, and brown rice. Easy peasy and delicious! Although the “complex” meals make things a bit more fun and spicy, they are not needed to work the plan. I hope that helps. Check back as often as you need! God bless.

      Reply

  32. Maria K says

    I’m more than a little confused. Do you alternate S,E at meal times? Also, where would a chicken breast salad with dressing fall on this diet?

    Reply

    • Julie Filter says

      Hey Maria, the choice to alternate between fuel types (S, E, or FP) is a personal preference. Some people keep it all the same and then change up which fuel they eat on a particular day, or they eat different fuels during the day, making sure to leave enough time in between fuel types for the body to have fully worked through the previous fuel. Since chicken breast is a lean meat, it can be any of the fuel styles. If paired with a full fat mayo or other fatty food, it is brought into an S meal, but if kept with light fat foods (less than 5g in the meal) then it can be an E, if adding some carbohydrates. So, in the case of a chicken salad, assuming the mayo is a fatty one, or you want to use more than a tsp, it would be an S meal…pairing it with greens for a big salad would be an awesome fit =0)

      Reply

  33. Grateful! says

    THANK YOU so much for this quick synopsis of how THM works! My sister and I have begun the program and we have countless people asking how it works, and this is a perfect place to steer them for a quick explination! THANKS!!!

    Reply

  34. Lorenna says

    I just got the book last night. I’m still confused as to how to decide which meals to eat. I bought it partly because my teen is upset and uncomfortable with his weight fluctuation and recently gained more. He’s always hungry it seems (partly due to meds and partly due to age) but he sneaks junk when he can. I’m hoping this will help him learn ways to cook things he likes and still be healthy.
    How do I get a teen started in a way he understands?

    Reply

  35. Terry says

    I think calling them F meals and C meals for fats and carbs. would have been easier then trying to remember what S and E stood for.

    Reply

  36. Lynn says

    Thank you for your overview it was very helpful. I am just starting out on this new adventure. I think my biggest downfall will be no potatoes. I love them any way i can get them. Do you have any suggestions on how to handle this? I dont like sweet potatoes and i am not sure cauliflower is going to work either. Thanks. Lynn

    Reply

    • JulieFilter says

      Lol, a potato fiend, eh? Well, I suppose there are worse things. I would suggest maybe allowing yourself a potato or two a week in an E meal (very low fats) and see how you do. There will be times for another food item will do to fill the space, but I am also a fan of finding a wise balance with all eating plans. Too high rigidity can lead to burnout and completely giving up the plan, so allow your favorite on occasion and try to keep it in wise parameters (not enormous, and no other carbohydrate-filled foods in the meal). Does that make sense?

      Reply

  37. Marie says

    Thank you for your excellent summary. I have the book and am starting to transition over to THM. I am doing it for my husband who is diabetic and needs low glycemic. I think this can make sense for both of us. I look forward to reading more of your posts.

    Reply

  39. Cwayne-barb Sherry says

    Wonderful. I tell people THM is NOT a diet with rigid calorie and food restrictions which often end in discouragement. But a plan on HOW to eat what you eat with basic flexible guideline which is very empowering.

    Reply

    • Julie Filter says

      I totally understand. I have a kiddo who is GF, my husband should be mostly grain-free, and my daughter is dairy-free. It does take some finesse but it is possible. If you ever want any help I’m happy to game-plan with you. What special eating plans do your kids have?

      Reply

      • sgal79 says

        lots of milk, dairy, tomato issues here. going to try something called the cortisol connection first. thanks for your site though its always nice when people share what worked for them! : ) From: Disqus
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        A new comment was posted on Savvy Homemaking
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        Julie Filter
        I totally understand. I have a kiddo who is GF, my husband should be mostly grain-free, and my daughter is dairy-free. It does take some finesse but it is possible. If you ever want any help I’m happy to game-plan with you. What special eating plans do your kids have? 10:32 a.m., Monday Dec. 15 | Other comments by Julie Filter |   |
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        | Julie Filter’s comment is in reply to sgal79: |
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        | | sounds good but far too complicated for those of us with children already on special eating programs.Read more |
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        Reply

    • Julie Filter says

      Michaella, how you mix them up is al up to you and what works for your body. This is where the individualizations come into play. You will need to see what works for you. I suggest starting with one main fuel type a day and adapting from there. If you’re looking for weight loss, through a FP in to replace one meal a day too. I tend to lean more in this direction do that I don’t have to worry as much about the 3 hour in between meals principle. But, find what works for you =0)

      Reply

  42. amber says

    This question probably was asked before on here, but I’m totally struggling with knowing how many E’s and how many S’s in a day. I get the gist of FP’s whenever, but don’t overdo. AND I get make sure there are 3 hrs. in between, but what is the suggested usage of E’s and S’s per day? sorry for the lame question. Looks like most understand it

    Reply

    • Julie Filter says

      Oh no worries Amber! This is a common question so don’t concern yourself with that. There are plenty of people who need some clarification =0). The reason you have an open answer in this use/mixture of the types is because there is no right combo. It’s all individually based. You use the E meals when energy is needed and the S for satisfaction, in general but this can be tricky. I suggest doing one of two things; either have a day set aside for either major fuel type (S day, E day) and throw in a FP meal once a day for both, or have a meal of each each day, with FP snack or meal too. In the back of the book is a recommended schedule for weight loss called a Fuel Pull cycle, so that’s another idea. I hope that helps.

      Reply

  43. Hannah P says

    I’ve read the book and I get the concept, but so glad to see your simple synopsis! Thank so much for putting it in layman’s terms. You are helping me explain it better to others. Thanks also for sharing your meal ideas, as I am always looking for things to make/plan!

    Reply

  45. Imemmy says

    Thank you for your concise overview of THM. You have inspired me by clarifying some things I simply couldn’t wrap my head around. With your explanations I can tackle the book again with a much better understanding of the program’s premise.

    Reply

  46. Cathy says

    Hi! I don’t think I really get the full concept yet. But, I’m sure it will just click soon. Hopefully! I’m trying the best way I now how. Already lost 7 pounds! In about a week! Just cutting out sugar and the bad carbs. I have Fibromyalgia. Reading the book for me is slow going. I attribute it to Fibro-Fog. But, I’m very motivated now!

    Reply

  47. patriotmom1776 says

    What is the difference between this and a ketogenic diet? It seems more confusing than just eating keto. Once you’re in ketosis, and your body is burning fat for fuel instead of carbs, you don’t really need “energy meals”, that just throws you out of ketosis and the body uses the carbs for fuel instead. Has anyone seen Ben Greenwood’s blog about this? He was a participant in a UConn study done by Dr. Voltek, and the science is very sound. Just curious if anyone else has ever done a keto diet, and then found THM to be better, or if perhaps THM lovers haven’t yet discovered keto. 🙂 thanks!

    Reply

    • Julie Filter says

      I’m familiar with Keto and my husband and I have gone back and forth with them all. He seems to do better with a Keto diet than I do so it seems that certain individuals do better with one over the other, which is why there is no set THM suggestion for balancing S or E but listening to your body. I need more Es to keep weight at a healthy level for me. When I just wing it I don’t get where I feel right. I’ve always done better with lower fat overall, but my husband needs the S/Keto style meals more frequently so it’s always an interesting endeavor to find meals suitable for us both. I’d love the link to that study you referenced! sounds interesting =0)

      Reply

  48. Charlotte Olmsted says

    Thank you so much for explaining this so simply!! I GET IT NOW!!! I have been calling S meals “SATIS~FATING” and E meals “ENER~CARBING” to remember what fuel goes with which meal but had a hard time understanding the Fuel Pull and what to eat between 2 meals as a snack. Thanks so much – I’m going to print it off so I can explain this to anyone who asks me.

    Reply

  50. Jenny W says

    So i have the book coming in the mail, but i wanted to see what its basically all about. So i am now a bit more confused, but it kinda sounds like my gma’s diabetic regimen. Though do you have to have all 3 types a day or can you stick with one or if i make a bunch of the same thing for a week will it mess me up any? So many questions, i guess i really am believing them when they say its a learning curve!!! Then your supposed to stay away from milk but can have sour cream, butter and heavy cream.

    Reply

  51. T Miller says

    I’m new at starting the THM system and this is the best post I’ve read so far. I just finished reading the books a couple days ago and am still not sure where to start. Thanks for summing it up so well.

    Reply

      • JulieFilter says

        I strongly encourage you to go directly to the Trim Healthy Mama website and seek information from the writers of the book. I am not qualified to offer suggestions for your specific needs, but they may have some insight to give you. Blessings!

        Reply

  52. carole dardin says

    what type to eat post meno 72 with the belly i never had..i love to eat so can u please help..this is a very confusing diet to me …ive tried so many but maybe this one will help..i hope u reply! thnx

    Reply

  53. Sara R says

    In the summary of E meals you said you can have 2 tsp of fat and then later said you need to have less then 5 grams of fat. Doesn’t 2 tsp of fat equal to 10 grams?

    Reply

      • JulieFilter says

        Technically that would depend on the type of fat being consumed and its particular nutritional content. No matter what for E meals keep the fat content below 5g in order not to go into crossover territory. The 1-2 tsp is a guideline, but the 5g is the more specific bit of information to keep in mind. Make sense?

        Reply

  55. Cheryl says

    Thanks for the great tips! I’m new to the THM plan and this helps sooo much trying to figures it all out! 🙂
    I’m a bit confused about grapes… are these S or E or neither? I just made a chicken salad and added grapes…

    Reply

  56. Stephanie says

    When using the cookbook is that all that I would need to make sure I don’t crossover, meaning I bought the cookbook and I have been just simply eating those meals switching between e and s meals and making sure I allow at least 3 hours between. Also do you know if oatmeal is considered to have enough protein on its own to be considered a protein? I don’t remember in the book if they cover how much/many grams of protein in a food item makes it a THM plan protein 🙂 of course I may have just not remembered lol!

    Reply

    • JulieFilter says

      I would not consider oatmeal a protein source on its own, and I cannot recall the amount of protein they recommended either, but I would say something in the neighborhood of +8g or so.

      Reply

  57. Saundra says

    I am just getting started on this plan and have a question. I make a summer porridge of 1/4 cup each of oatmeal, ,vanilla Greek yogurt, almond milk and then 2 tbsp chia seeds and a handful of berries…Which meal category would this be??. Thanks for this site making it easier til I get the book!

    Reply

    • JulieFilter says

      Is the Greek Yogurt nonfat, or 0%? You want to make sure that the carbs are around 10 or less for the yogurt and that there is no added sugar. You will also want to make sure your almond milk is unsweetened. I would suggest decreasing the chia seeds down to maybe 1 tbsp in order to keep fat in check. If all of these are met the meal sounds like a solid E meal to me, which means fat is less than 5g/meal, and the carbs are between 30-45g. Yummy!

      Reply

  58. Dawn Emma Boyd says

    I am so happy and glad that I found this post on FB. I have had such a hard time understanding THM diet. One question….from what I read above, just want to make sure I understand…I should do all e meals one day and the S meals the next and alternate from day to day using FP as needed? Am I understanding this correctly?

    Reply

    • JulieFilter says

      Actually that is totally up to you. In the post I explain that as long as there is a 3 hour span between E and S meals you can eat them in the same day. FP are great as a way to eat before the 3 hours are up, if needed.

      Reply

  59. ANDREA SHIMENS says

    I have been almost 100% on thm since jan 2016, and I’ve had highs and I’ve had lows, and I’ve had lots of confusion. when I think I have a handle on my fuels, I get messed up again. I like the way you have explained the different types of meals in a simple, concise way. The simpler, the better for my brain. I struggle with getting hungry inbetween meals and then not sure what is okay to eat. also, I struggle with ending up with a crossover when I intend on either an E or an S. I only need to lose around 15 pounds, also I want to bring my blood sugar down (recently diagnosed). Thank you for this, I hope to read more.

    Reply

  60. Stephanie says

    Love your website! My question is how many meals and snacks total do you wind up eating each day? I’ve heard 4 and sometimes 5,

    Reply

  61. Brenda Kumma says

    Hi there, Thank you SO much for this super helpful, easy to understand explanation of the plan. As engaging as Serene and Pearl write – I still found myself getting bogged down with so much information to read through. I will eventually get through it all. I just want to get started!

    A couple of questions….

    I’m trying to get up and work out in the morning, so I’ve been eating a banana, working out, and then having breakfast. Would that be a no-no for this plan? If so – would you recommend anything in particular before an intense workout? I have been doing the Insanity workout – starting very slow./doing what I can. I’ve done it before so I’m easing in!

    Second questions….just to make sure I’m getting this. I’m nursing my little guy still – just twice a day since he has turned 1, but I find myself getting famished between meals – about every two hours. So – if, for example, I had an S breakfast at 8 a.m., if I wanted a snack at 10 or 10:30 – should I do a Fuel Pull? And then E lunch at noon, and then a Fuel Pull snack at say 2:00 or 2:30 – and then an S dinner at 5:30?

    Thirdly, if I did follow the 3 hour rule – and had lunch at noon, then a snack at 3 would be a different fuel, right? And then I’d have dinner at 6p and that would need to be a different fuel again? So – would that mean S Breakfast, E snack, S lunch, E snack, S dinner?? That would work well for my body?

    Lastly, if I wanted a snack in the evening around 8 – would I need to make sure that was a Fuel Pull also? I’ve made the Gluccie Choco Pudding before and that has been a great evening snack. But I believe that is an S snack. I did that when I was pregnant, because I had gestational diabetes for the first time. The Gluccie Pudding really helped keep my blood sugar down throughout the night. I also sometimes did the Muffins a Mug. Loved those too!

    Thank you! I’m excited to implement this and lose weight and gain energy! I really appreciate your help!!!

    Reply

    • JulieFilter says

      Ok, first congrats on the little one and your efforts to stay healthy. That’s always a good thing =0). Second, to your question pertaining to fuel options and whether or not you HAVE to switch fuels throughout the day. Short answer, no, you don’t have to switch from one fuel to the next every single day. Some people do and change fuels throughout his the day to have a more freely determined food plan. Other people stick to one fuel per day in order to simplify. I recommend doing what works best for you.

      FP snacks are wonderful for when you are in the in-between time AND you are switching fuels. They are also great as an alternative snack/meal option to keep calories and fuel low and increase fat loss. But, since you’re nursing still you may want to use these sparingly until you see how your body is responding to the program overall.

      Thirdly, you mentioned the Choco Gluccie Pudding as an S. It is a versatile snack option that can easily be shifted in one direction or another. I love to make a FP version of it with unsweetened almond milk and PB2 to give the peanut butter flavor without the fat. So, keep in mind the components that you are using for your pudding concoction in order to assess what fuel type it is. I hope that helps!! Good luck!

      Reply

    • JulieFilter says

      There is no proven absolute in this sense for everyone, because each body is unique in its needs. Many people do well with focusing on S and FP meals with an E thrown in occasionally, but generally you will need to find what works for you. Most important, though, is making sure to separate your fuels and provide sufficient time in between S and E meals. Good luck!

      Reply

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