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Menu Plan for Weight Loss

April 7, 2016 by Rebecca Huff // This post contains affiliate links
Menu Plan for Weight Loss
Menu Plan for Weight Loss 9

Week 13 Menu Plan for Weight Loss

Trim Healthy Mama is a diet plan where meals are fueled by either carbohydrates or fats, but not usually both at the same time. While following the THM plan, a meal with either be fueled by fats (they call this “satisfying” or S meals) or carbs (they call this “energizing” or E meals) and there are also “Fuel Pulls,” where the fuels are very low, and “Crossovers,” where the fuels are combined. However, the crossovers are not meant for weight loss; once you are at your goal weight you will add in more crossovers, and those are the type of meals you will likely feed your children.

To get a full scope of the diet plan, it is recommended that you read the Trim Healthy Mama Plan book. It is likely the most sustainable diet plan you will ever follow. For me, I get into fat-burning mode using a Ketogenic diet, then once I am “fat-adapted” I can easily incorporate some other fuels. The diet plan is mildly-similar to a cyclic ketogenic diet, with just a bit more emphasis on carbohydrates.

For me, using nutritional ketosis to stop hunger cravings works beautifully. Then I have learned to add in some sweet potatoes and grains on occasion. My main goal is to avoid metabolic syndrome, which can cause obesity and lead to diabetes. Everyone is different and no two people will have the same results from any given diet plan. Do what works for you.

The following is a menu plan I created for our local Trim Healthy Mama group to use together to boost our results. *See food photos below the menu:

Day One

S – Breakfast: Big Fried-Egg Trick p. 243 (leave off the cheese, use nutritional Yeast instead)
S – Lunch: Crispy Salmon with a side salad, olive oil-based dressing
S – Snack: Skinny Chocolate no nuts (snack)
FP – Dinner: Creamless Creamy Chicken p. 78 you can also put this inside a wonder wrap!
FP – Dessert or Snack: Cottage Berry Whip p. 379 New book, p. 374 Original book

Day Two

FP – Breakfast Berry Secretive Big Boy p. 416
E – Lunch Bean Boss Soup p. 109 with a side of Wasa w/ 1 LLC
FP – Snack Apple Dip p. 466
S – Dinner Jalapeño Onion Burgers p. 178 plus any side salads you like
FP – Evening Snack Tummy Spa Ice Cream p. 361 can add melted skinny chocolate if you like

Day Three

FP – Breakfast Salted Caramel Fat-Stripping Frappa p. 419
E – morning snack – Ezekiel toast with 1 LLC or cottage cheese
FP – Lunch Joseph's Fuel Pull Pizza; pizza can also be made with a wonder wrap!
E – Snack Grapefruit Slushy p. 372 if you don't like grapefruit, use lemon! I actually just ended up eating a piece of fruit + trimmaccino Light
S – Dinner Chicken Chicken Bang Bang p. 77 I used zucchini noodles I made with my spiralizer

Day Four

E – Breakfast Trim Healthy Pancakes p. 223 Original  p. 259 Cookbook
S – Lunch Boiled Eggs over a big salad, nondairy dressing (choose oil and vinegar style dressings)
FP- Snack –  Chia Tapioca Pudding p. 234 Original
E – Dinner Wonder Fish Tacos p. 171 (using wonder wraps!)
FP – Snack or Dessert: Chocolate Beauty Milk  p. 440

Day Five

S – Breakfast Gwen's Lemon Poppy Seed Muffin p. 278
S – Morning Snack Skinny Chocolate + collagen tea
E – Lunch Waldorf Cottage Cheese Salad (because its one of my favorites)
FP – Snack Fat-Stripping Frappa
S – Dinner Beef & Broccoli Medley Stir-Fry
FP – Dessert Polar Bear Soft Serve p. 366

Day Six

E – Breakfast Sprouted French Toast p. 239 original book (basically french toast with egg whites and Ezekiel bread)
S – Lunch Winter Sunshine Salad  or Light S Salad w/ tuna packed in water (link to recipe moved on the THM website)
S – Snack Boiled Eggs and berries 
S – Dinner Buttah Chicken p. 49 with Roasted Nonstarchies p. 227
FP – evening snack Light Baked Custard original book 218-219 * or Tummy Tucking Ice Cream or Butterfly wings cake

Day Seven

S – Breakfast Veggies and eggs, fried in butter + coffee w/ no more than 1 tbsp heavy cream
S – Morning Snack Skinny chocolate + collagen tea
FP – Lunch Loaded Fotato Soup p. 294-295
FP – Snack Lemon frap p. 419 new book
FP – Dinner Egg Roll in a Bowl p. 62 (use lean turkey or chicken & serve over cauliflower rice p. 225)
FP – Lemon mousse p. 367-368 original book (make sure to use the FP directions) *

*** If not indicated, page number refers to new Cookbook. If you do not have the original book, you can substitute a recipe from the New Cookbook as long as it is in the same fuel category. Make sure to omit nuts and dairy when necessary.

 

This menu plan for weight loss is my creation based on suggestions in the Plan book, in Chapter 24 because I wanted to focus on juggling fuels more and see if incorporating more FP meals and even Ultra FP would boost weight loss, it did. The consensus among our local THM group is that we often get in a real rut with what we eat and we need to remind ourselves to juggle fuels more!

If this isn't enough food for you, I would suggest adding in things like side salads, celery stalks, cucumbers, and other veggie fillers. Also, drinking lots of hot tea helps you get from meal to meal, but with THM  you should not be going hungry. This is not a starvation diet. If you need to eat more than what I have listed, you should follow your instinct. This is simply the meal plan that I and other members of my group followed to boost our results.

There is a Fuel Cycle Idea Menu on pages 225- 230 which has the days laid out for you.  My menu is based on the same idea only switching up fuels during the days instead of having each day consist of only one fuel. Many members of our group were able to lose several pounds using this menu plan. Just make sure you are leaving a good 3 hours between fuel types and go light on dairy and nuts!! I have also found it helpful to incorporate a few cups of hot oolong tea and my friends all say that the THM brand tastes better than the others they have tried.

You can download two months of FREE menu plans by scrolling down to the bottom of my Home Page.

I've included a few pictures of my meals below! I lost about 4 pounds using this plan.
Rebecca ~

PS – While you are here, you will want to read about how to keep kids in superior health or how to do pest control without toxic chemicals. If you are curious why I started this site or just how to start out with overall health then please spend some time exploring! Questions? Email me at [email protected]

I don't like a big breakfast, so this is actually more than I want to eat, but I know I must eat to boost my metabolism
I don't like a big breakfast, so this is actually more than I want to eat, but I know I must eat to boost my metabolism

 

Hi, My name is Rebecca and I love making Wonder Wraps.
Hi, My name is Rebecca and I love making Wonder Wraps.

The plate below was actually one from our group meeting night. The THM Ninjas meet each week and we have so much fun!

Jalapeno Burger Night
Jalapeno Burger Night
This was another group members plate during our group meeting and potluck
This was another group members plate during our group meeting and potluck

*all Trim Healthy Mama store links have been removed from this post, I apologize for any inconvenience* 

**the advice in this post is not intended to take place of reading the Trim Healthy Mama book. To be an expert in Food Freedom, the authors suggest you refer to their book: Trim Healthy Mama Plan Book and Trim Healthy Mama Cookbook**

Menu Plan for Weight Loss 9

I hope you will be blessed by reading my story about my sister's battle with cancer here:

Branded for Life

Branded for life...-2

Reader Interactions

Comments

  1. Diane Nelson

    April 7, 2016 at 12:53 pm

    THANK YOU!!

    Reply
    • Rebecca

      April 7, 2016 at 12:55 pm

      You are very welcome!

      Reply
  2. Sara

    April 7, 2016 at 1:31 pm

    This looks a lot like the stubborn losers diet. Lots of changing up the fuels. Thank you ??

    Reply
    • Rebecca

      April 7, 2016 at 1:32 pm

      Lots of changing fuels! Yes, that is what got our weight loss rolling again was making sure we juggled our fuels.
      You’re welcome!
      Thanks for reading!

      Reply
  3. Ceri

    April 7, 2016 at 1:52 pm

    I have enjoyed branching out of my normal routine meals. And, I’ve lost 2 lbs 4 days into it.

    Reply
    • Rebecca

      April 7, 2016 at 1:52 pm

      Awesome Ceri! So proud of you!!

      Reply
  4. Erin

    April 7, 2016 at 7:29 pm

    Thank you for this. The waldorf salad recipe link isn’t working. I would love to know how to make it, since its your fave. Is it in the books?

    Reply
  5. Dawn @Oh Sweet Mercy

    April 8, 2016 at 8:04 am

    Thanks for this, I’ve been stuck for some time. Even did a 3 week fuel cycle (before the new books came out) and didn’t lose an ounce! I spent nearly 3 weeks hiking 5-10 miles a day in Israel and Jordan last summer AND DIDN’T LOSE AN OUNCE.

    After losing nearly 40# on THM that has been terribly discouraging. I refuse to accept that my body is happy where is at when I need to lose 30 more pounds and have a bunch of visceral fat hanging on to my midsection for dear life!

    I’ve spent the last 6-8 months not totally sticking to the plan and have gained back some of what I lost. I’very put my Big Girl pants back on and I’m ready to do this 100% again. Looking forward to trying this out this week.I sure hope I see some loss occurring again!

    Reply
    • Rebecca

      April 8, 2016 at 8:56 am

      Oh Dawn, I know that is so discouraging for you. You know I had a similar experience but like you I refused to accept that my body was where it was going to stay. If you have time ready my post about How Much I’ve Lost on THM where I talk about how I lost and gained it back due to stress factors in my life.
      You can totally get back on board. You know the plan works, so it’s just a matter of convincing yourself to do it and sounds like you have! I would really encourage you to find someone to do it with you, because that has been pivotal in helping me stay on track!
      Here’s that link:
      https://www.thatorganicmom.com/how-much-have-you-lost-on-the-trim-healthy-mama-plan/

      Many Blessings!
      Rebecca

      Reply
      • Dawn @Oh Sweet Mercy

        April 10, 2016 at 11:25 am

        Thanks Rebecca! As I was reading that post, I realized I had read this a while back! I’m so sorry about your sister 🙁

        Your story is very encouraging, and I thank you for putting that out there for the world to read…I know that wasn’t easy.

        My mother in law does THM (and started long after me…and reached goal weight pretty quickly…gggrrr…but I lover her so and am very happy for her!) and there’s a local group that meets once a month I try to get to when I can.

        Right now, I’m kind of using my blog to help me stay accountable. I wrote this post a few days ago, because I really needed to put on my Big Girl pants 😉 I hope you don’t mind me sharing it here!

        http://ohsweetmercy.com/the-trim-healthy-mama-creed-you-need-when-you-think-its-not-fair/

        Reply
        • Rebecca

          April 11, 2016 at 10:12 am

          I guess that is sort of what I was doing as well. Using my blog to keep my momentum going. As you may have read elsewhere in my blog, with Pearls help, I lost what I needed back while she and Serene were first writing the book. However, I gained it back and more when I went through a depressing time and really had extreme anxiety… so helping other people stay on track and posting on my blog has truly been a huge help to me.

          My only downside to THM blogging is that it is so big it sort of starts to take over the entire blog… so THM wasn’t what I originally started my blog for. Originally it was to be a wellness type blog…

          The other part that makes me hesitate is about sharing too much THM and being swallowed by it’s enormity. I want to stay true to my own passions as well, you know? I love THM and THMers and Pearl is a dear friend to me as her honesty has always been (to me) one of her best assets. So I never want to share too much or too little… lol But yeah, it can just take over your life sometimes. 🙂

          I want to keep room in my life for LIFE and my homeschooling, learning to speak Mandarin, traveling and learning other cultures, teaching people about wellness and kids health, etc. so it’s all about keeping the balance and also reaching my goals…

          I went over and commented on your blog too. I do enjoy what you write!

          xoxo
          Rebecca

          Reply
  6. Nancy

    April 9, 2016 at 5:12 pm

    What page is the beef and medley stir fry? Thank you doing the menu now

    Reply
    • Rebecca

      April 9, 2016 at 5:44 pm

      Sorry! I forgot to add the link. It’s from Mrs. Criddles Kitchen
      http://mrscriddleskitchen.com/beef-broccoli-medley-stir-fry/

      Reply
  7. Elizabeth Leja

    April 19, 2016 at 11:51 am

    Thank you! I’m starting this menu today!

    Reply
    • Rebecca

      April 19, 2016 at 1:07 pm

      Wonderful! I hope it helps you! Let me know if you have any questions!

      Reply
  8. Dawn McGregor

    May 28, 2017 at 11:03 am

    I need a reboot and kick in the butt, and will be starting this menu today, I am wondering what crispy Salmon is for today’s lunch though.

    Reply
    • Rebecca Huff

      May 29, 2017 at 10:53 am

      Crispy Salmon is in the THM cookbook! Hope you enjoy the menu!

      Reply
      • Dawn McGregor

        June 1, 2017 at 11:37 pm

        have been loving it, thanks will look at some of your other meal plans, this was the restart I needed, My cousin is doing this with me.

        Reply
  9. [email protected]

    December 10, 2018 at 2:42 pm

    Can You please send me your meal plans for THM stubborn weight loss? I have the 7 days and i am really struggling. Thank You so much!

    Reply

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