Here is the pattern that I am following if you want to implement it in your own menu Plan.
I try to stay close to the 3 hours and keep it doable for our daily schedules
I try to Stay away from Heavy S (Cream , cheese etc.. ) for this 8 weeks , but I do eat Deep S In my meals and snacks, just not for every meal.
Early AM – 5-530
I have collagen coffee an an apple or BAM Muffin or other fruit Usually an E
Breakfast is usually a FP or an S or Deep S but not a Heavy S
I rotate fuels here depending on what I had for breakfast if it was an S I usually have a FP or another S I do not typically have E for lunch but, I o have it for an afternoon Snack or dinner
I Usually have an E or a FP here
If I had an S lunch I make this a FP or a deep s like peanut candy or skinny Chocolate
If I had a FP lunch I usually make it an E
Dinner is any Fuel Source I just try to steer clear of Heavy S for this 8 week period for our challenge.
Any fuel if I have a snack but I try to keep it lighter and usually a Fp
Like homemade Jello, Marshmallows, gluccie Pudding , Cake in a mug that is FP.
This is my idea from reading the plan book, it is not officially endorsed my the authors, although the plan is an this is according to the plan.
Keep in mind that while we are utilizing Fuel pulls on this challenge, eating only fuel pulls is NOT a part of the trim Healthy mama Plan or lifestyle.
Read chapter 1 in the plan book and get a little insight into the reasons why, if you have forgotten.
Anyway… Here we go ..
I am excited and Happy for you as we start this challenge! I hope that your journey with me these 8 weeks brings you weight loss and health you Desire!
It is going to work, commitment and dedication to follow the plan the whole 8 weeks special occasions and all and step out and get some exercise 30 minutes a day 5 days a week.
My plan is to incorporate weights 3 days a week to keep my bones healthy and strong I am using Jillians Ripped in 30 Ripped in 30,
but there are alot of free videos on youtube if you want to follow along
and hike for 30 plus minutes 3 days a week or try to get my 10k steps in on my fitbit. My name is SharieJC if you want to send a friend request just let me know your a mama.
Fitbit Charge Wireless Activity Wristband, Black, Large
You can join me on plan to eat for menus and recipes and meal plans here
Plan to Eat
5-530 am (optional you might still be in bed)
Apple or 1/2 banana or other fruit and coffee with almond milk and tsp of collagen powder sometimes I add Nana’s little Kitchen coffee syrups to my coffee too
830 am breakfast
Oatmeal with collagen and almond milk and pyure
Field of greens omcake from the book (or eggs scrambled with spinach)
bust a myth banana cake made into muffins
egg white muffins*
2 eggs cooked in coconut oil on a bed of spinach( or scrambled into spinach) with pink salt
(FP)Fat Burning Slushie
Cottage Berry whip (fp)
1130 -12 lunch
Good Girl Moonshine
(FP)Fauxtatao soup and green salad with fp dressing
(FP) Macn Cheese
(FP)Flat Bread Pizza in the cook book
or a different version here
(FP)Large Romaine and greens Salad with 1/2 can of tuna and *Super Duper Greek Yogurt Dressing
(FP) Chicken Bites
(FP)Snickers protein Shake
*FP Shrinker Shake
(FP)Fat Burning Slushie
(DeepS)Skinny Peanut Butter Candy
(FP)Marshmallows these are my favorite go to
There is also a marshmallow recipe in the cookbook using protein powder( I have never made that recipe but I make a very similar one that uses egg white protein in lieu of the protein powder)
(FP)Chocolate peanut butter protein pudding
Remember we are following the Plan which recommends we use a portion Size protein on our plate and fill the remainder with FP veggies on page 59 of the plan book
My favorites are broccoli( you can buy a large frozen bag at Sam’s Club or Costco)
yellow Squash( I freeze it in the summer if I can)
Romaine ( 5-6 pack at Sam’s Club or Costco)
Baby Spinach or Mixed Greens at Sam’s Club or Costco are my staples
(E)Chili using lean beef that has been rinsed and no sugar added ingredients or Cowboy Grub from the book
(S) Papster chicken from the cook book
or Italian chicken from Joy filled Eats (s)
- 2 medium sweet potatoes
- 1 (15oz) can black beans rinsed
- 1 medium tomato
- 1 tsp. mct oil
- 1⁄2 tsp. ground cumin
- 1⁄2 tsp. ground coriander
- 2 Tbsp. non-fat sour cream or fat free greek yogurt
- 2 Tbsp. chopped parsley
- Wash and dry potatoes. Put in the microwave bag, and microwave on high for 5-6 minutes depending on the size of the potatoes. Alternately, can bake at 425 degrees for about an hour or microwave without the bag for 12-15 minutes.
- Meanwhile, combine beans, tomato, oil, cumin, coriander, and salt in a medium microwave-safe bowl; microwave on high until just heated through, about 2-3 minutes.
- When cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center, and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of parsley.
(FP) Melt in your mouth Chicken
(FP)Trim train Taco Soup
Spaghetti Sauce and Dreamfields Noodles or Zero Noodles an Large Green Salad
This makes alot! I am going to use this for a dinner and freeze it in individual portion containers . So if you see this in later menus you might not have to make it again ,but instead just pull it out of your freezer.
9pm (optional snack) You might be on your way to bed
Nighty night hot custard
(FP)Chocolate ice cream
I do not use the nunaturals
I use this liquid steviaPyure Organic Stevia Liquid Drops, 0.9 Ounce
or skinny girl liquid stevia from walmart
You can buy ingredients in this recipe here
Miracle Noodle Shirataki Gluten Free Pasta, 6 bag Variety Pack, 44 ounces (Includes: 2 Shirataki Angel Hair, 2 Shirataki Rice and 2 Shirataki Fettuccini)
Great Lakes Gelatin Collagen Hydrolysate Beef, Kosher, 16 oz.Sherpa Pink Himalayan Salt, 2lbs Extra-Fine Grain
You can get All Your trim Healthy mama supplies here At My Store
Ingredients are in the tab that says thm friendly foods
You can also order the planbook on amazon with a speedy 2 day delivery here
Trim Healthy Mama Plan: The Easy-Does-It Approach to Vibrant Health and a Slim Waistline
or the cookbook with the same speedy 2 day delivery here
Trim Healthy Mama Cookbook: Eat Up and Slim Down with More Than 350 Healthy Recipes
Some helpful groups on facebook for a beginner or a trim Healthy Mama Veteran
Meal plan and prep group
If you are shopping for hard to find Trim Healthy Mama Supplies Consider signing up for a free trial of Amazon Prime It is FREE for 30 days.. yes FREE , one of my Favorite Words! FREE… It just sounds so beautiful! LOL
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