Trim Healthy Mama Plan (28 page)

Day 3—E

BREAKFAST

Creamy Grains (“Good Morning Grains” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH

Sweet potato with 1 teaspoon butter or superfood oil / can or pouch of tuna / salad or cucumbers spritzed with vinegar

DINNER

Golden Chana Soup or Lentil Soup (“Family Soups” chapter in the
Trim Healthy Mama Cookbook
)

Day 4—E

BREAKFAST

Sweet Dreams Apple Cinnamon Oatmeal Bowl (“Good Morning Grains” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH

E Salad in a Jar (nix cottage cheese if doing cycle dairy-free); you can make the salad fresh for your plate if you want (“Quick Single Salads” chapter in the
Trim Healthy Mama Cookbook
) / Grapefruit Slushy (“Frozen Treats” chapter in the
Trim Healthy Mama Cookbook
)

DINNER

Blackened Chicken with Mango and Black Beans (“Family Skillet Meals” chapter in the
Trim Healthy Mama Cookbook
)

Day 5—FP

BREAKFAST

Large egg-white scramble with lots of sautéed non-starchy veggies / a Healing Trimmy Light (“Hot Drinks” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH

Wonder Wraps (“Breads and Pizza Crusts” chapter of the
Trim Healthy Mama Cookbook
) stuffed with diced cucumber, tuna with a light vinaigrette / Beauty Milk (“More Drinks” chapter in the
Trim Healthy Mama Cookbook
)

DINNER

Popeye's Power Soup (“Family Soups” chapter in the
Trim Healthy Mama Cookbook
) / Glycine Glory Pudding (“Sweet Bowls” chapter in the
Trim Healthy Mama Cookbook
)

Day 6—FP

BREAKFAST

Choco Secret Big Boy (“Shakes, Smoothies Frappas, and Thin Thicks” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH

Large Fuel Pull salad loaded with fresh greens and moistened with lots of luscious diced tomatoes and cucumbers plus balsamic vinegar, spritzed with MCT or olive oil and tossed with 3 to 4 ounces of seasoned chicken breast / Lemon Pucker Gummies (“Candies and Bars” chapter in the
Trim Healthy Mama Cookbook
)

DINNER

Fussless Fuel Pull Quiche (use dairy-free version if desired; “Oven Dishes” chapter in the
Trim Healthy Mama Cookbook
) / Troodles (“Sides” chapter in the
Trim Healthy Mama Cookbook
) / Tummy Spa Ice Cream (“Frozen Treats” chapter in the
Trim Healthy Mama Cookbook
)

Day 7—DEEP S

BREAKFAST

Turkey or venison sausage (or bacon) with sautéed mushrooms or spinach with generous amounts of superfood oil or butter / a Healing Trimmy (“Hot Drinks” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH

Deep S Salad in a Jar made fresh for your plate if you prefer (“Quick Single Salads” chapter in the
Trim Healthy Mama Cookbook
) / Beauty Milk (“More Drinks” chapter in the
Trim Healthy Mama Cookbook
)

DINNER

Cilantro Lime-Burst Chicken Thighs (“Crockpot Meals” chapter in the
Trim Healthy Mama Cookbook
) / Deep S side salad / Hot Chocolate Trimmy (“Hot Drinks” chapter in the
Trim Healthy Mama
Cookbook
)

Note: If you are continuing your Fuel Cycle for another week, have an E meal for dinner: Wicked White Chili minus the yogurt (“Crockpot Meals” chapter in the
Trim Healthy Mama Cookbook
). You will also want to have an E breakfast the following morning and then continue with the normal order of things for the remainder of the Fuel Cycle.

Snack Ideas with Deep-S Fuels

Leftover chicken reheated by sautéing with butter or superfood oils and spices /Skinny Chocolate, Skinny Truffles, Gummies, or Superfood Chocolate Chews (“Candies and Bars” chapter in the
Trim Healthy
Mama Cookbook
) / any of the Trimmaccino Rich drinks (“Hot Drinks” chapter in the
Trim Healthy Mama Cookbook
) / Kale Chips (“Crackers, Chips, and Dips” chapter in the
Trim Healthy Mama Cookbook
)

Snack Ideas with E Fuels

Fruit with Beauty Milk for added protein (“More Drinks” chapter in the
Trim Healthy Mama Cookbook
) / leftover small or ½ sweet potato / leftover Creamy Grains (“Good Morning Grains” chapter in the
Trim Healthy Mama Cookbook
)

Fuel Pull Snack Ideas (also suitable for E and Deep-S days, except nix berries for Deep S)

Lean meat jerky with no sugar / berries (but not for Deep-S days) / any Secret Big Boy, Frappa, or Thin Thick (“Shakes, Smoothies, Frappas, and Thin Thicks” chapter in the
Trim Healthy Mama Cookbook
) / FP versions of NoGurt, Collagen Berry Whip, Gluccie Puddings, or Glycine Glory Puddings (“Sweet Bowls” chapter in the
Trim Healthy Mama Cookbook
) / Tummy Spa Ice Cream, Tummy Tucking Ice Cream, or Lemon Cream Ice Pops (“Frozen Treats” chapter in the
Trim Healthy Mama Cookbook
) / Purist Primer (“Quick Single Soups” in the
Trim Healthy Mama Cookbook
) / Banana Meringue (“Brownies and Cookies” chapter in the
Trim Healthy Mama Cookbook
) / Crunch Puffs (“Crackers, Chips, and Dips” chapter in the
Trim Healthy Mama Cookbook
; the tiny amount of Baking Blend is not enough to cause issues)

I
f you relate to Raw Green Colleen or even Whole Grain Jane, whom you met back in
Chapter 1
, perhaps you've shunned meat completely or just tried to cut back thinking that was a healthy approach. Yet here we are telling you to go ahead and eat burgers and chicken wings. Huh?! Your head is spinning at the liberal way in which we include animal foods in THM meals. We both spent more than a decade as vegans, so we understand the mind adjustment needed when making the decision to return to an omnivore diet. Yes, it is possible to do the plan as a vegetarian (including eggs and dairy), but if you decide to take the plunge back into eating some meat, we have some tips. It is common
for vegetarian meals to be centered predominantly on grain and fruit. For this reason, despite the fact that many eat a plant-based diet to help control weight, it often bites back. Many Mamas have made the switch back to animal foods with us and haven't regretted it for a minute. Watch how your body shrinks in sizes even if your scale doesn't move much. This is the power of animal protein! Hang in there, vegetarians. We have tips for you, too!

If you want to start including some meat again, you don't have to jump into the plan with a T-bone steak! Adding
animal-based protein back into your diet more gradually in the form of wild-caught salmon, whitefish, omega-3 eggs, and raw homemade kefir can be a more gentle approach. You can start including red meat slowly by adding chopped mushrooms as half of your ground beef or venison. Mushrooms are potent cancer fighters and immune boosters and they just might make the transition to red meat psychologically easier.

If you can't (or simply don't want to) eat enough meat or dairy in a meal to get enough protein, there are other ways around this.
Gelatin and
collagen are animal-based proteins that offer you incredible health and slimming benefits without you having to chew on hunks of meat. You can even put these supplements in fruit smoothies and your taste buds will never know this supportive protein is going to work its regenerating power on your body. What does this look like in a practical sense? You can load up on non-starchy veggies, add your carb or your fat for S or E, perhaps try to get in a little animal protein, even if it is only one or two ounces, then finish your meal with a hot or cold drink that includes a loaded scoop or two of gelatin or collagen.

Another way to get protein in your meals is with
whey protein. Use a full scoop of our Pristine Whey Protein Powder in your breakfast smoothie or, if the food contains another protein source, such as cottage cheese, use half a scoop. Don't rely on these supplements for the bulk of your protein needs, as we want you to vary your protein sources with whole foods; but they can be great helpers.

You sure don't have to eat meat at every meal. Consider other wonderful protein sources like Greek yogurt or cottage cheese. Bean and lentil soups are not as high in protein as other animal-based options are, but if they are eaten for just a few meals each week, your overall protein level should still be ample enough. Keeping those in your diet can help you not feel too extreme about your return to animal foods. The wise choice of throwing a few scoops of gelatin into a large pot of bean-based soup will easily amp up the protein content and aid your health at the same time.

Be careful not to switch over into an extreme. If you previously included lots of greens in your vegetarian diet, don't suddenly pull them out and focus entirely on meat and dairy. Not only is that an imbalanced approach, your digestive system will get very grumpy. Forgetting your greens and focusing only on dense animal foods is not the Trim Healthy way. You can still enjoy large salads every day; in fact please do! Simply top them with a few ounces of fish, chicken, or eggs and an on-plan dressing. And remember, if you don't always want to put meat on them, finish your meal with Beauty Milk, Collagen Tea, or a Healing Trimmy—all of which contain gelatin, which fills you with the important amino acids your body needs (and the recipes can be found in our companion cookbook). Eating
lots of greens will help your body make the adjustment back to animal-based foods an easier and healthier one.

It is possible that no matter how many greens you include or how much water you
drink, you still might have a few days of bathroom issues when changing up your diet to include more animal protein. Putting this more bluntly, you may suffer from some constipation—“Help…I can't go!” Ugh, nothing feels as bad as that! Your body is used to eating one way and now it must learn to adjust to another.

Consider taking a
magnesium supplement at night before bed to help with this. This mineral calms the body and soothes the nerves, but here's the really great thing: It makes certain you “go.” You know what we mean, right? We Mamas need to “go” to be happy!

This magnesium-before-bed habit is not just for those transitioning from a vegetarian diet. It can help all sorts of Mamas on plan with this issue. Magnesium is inexpensive. In citrate form it is a little pricier but in oxide form it is dirt cheap. Usually three to five tablets will do the trick—each magnesium oxide or citrate tablet is about 250 mg. Any more than that may cause diarrhea.

If you were in the habit of daily juicing, try Earth Milk Sip (check out a free video of us making it on our website) or check the All-Day Sippers in the
Trim Healthy Mama Cookbook
. This drink will cleanse, alkalize, and detoxify your body while keeping your blood sugar in check. If you are determined to continue to juice, replace the carrot and apple concoctions with mild
green juices from bases of celery, cucumber, and lettuce with a dash of stevia for sweetness. Apple and carrot juices are notorious for spiking blood sugar, which can undo any health benefits the juice might offer. You can add stronger greens such as kale and parsley to top them off.

If you were like Raw Green Colleen from
Chapter 1
, and constantly consumed raw veggies thinking they were the hierarchy of all foods, open your mind to cooking some of them and adding fats such as butter. In this form, broccoli, cauliflower, and cabbage can
soothe and help heal an inflamed digestive tract and cause less bloating than when they are consumed raw. Nutritional profiles of many veggies are actually enhanced by gentle cooking. The tough cellulose wall of greens like kale and cabbage needs to be broken down to release their nutrients and not be quite as harsh on the intestines. No one wants to be a gassy Mama—been there. Certain vegetables have nutritional profiles that are only enhanced by cooking. The powerful cancer fighter
lycopene is released in far greater amounts when tomatoes are cooked. Health-boosting
carotenoids in broccoli are found in higher concentrations when this veggie is cooked versus raw.

“Serene and Pearl, I'm just not going to do it! I have my reasons for my vegetarianism and you can't talk me out of them!” Okay, so meat is completely out for you. You'll need to rely more on eggs and dairy, and hopefully some fish? If not fish, you can still do the plan by including eggs and dairy and a few helpers like gelatin, collagen, and whey protein. We don't encourage a lot of
soy, but fermented soy such as tempeh and miso can be healthful additions to your diet along with
sprouted tofu.

Soy becomes a problem when it is too frequently a part of the diet. Soy milk, soy cheese, soy crumbles, soy sausage, soy yogurt…be very careful about how much soy you are consuming, especially if you have hormonal imbalances. We'd also prefer you stay away from soy protein powders. Sprouted tofu, however, has a much more easily absorbed nutritional profile than regular tofu. It is higher in protein than regular tofu, too, which is a boon for vegetarians needing to get in more protein. The sprouting process makes it easily digested by the body and it offers more vitamins and minerals than regular tofu.

When we stopped being vegans after years of eating tofu for so many of our meals and began to eat meat, we didn't touch tofu for a long time since we had overdone it and felt we really needed that break. Now, about eight years later, we are enjoying some sprouted tofu again, but always in moderation. You can find some tasty and fun recipes for it in the
Trim Healthy Mama Cookbook;
the Chicken Fried Tofu is a big hit with our children.

If you're a staunch vegan…we gotta be honest here, it will be challenging to make the plan work for you as written, but you can certainly take the basic premise and merge it with your own eating philosophy. The understanding that balanced blood sugar is foundational to health is crucial and can help prevent a vegan diet from becoming a blood-sugar monster. Vegan diets that overdo dried fruits, fruit juice, maple syrup, and starches are hazardous to one's health.

As a vegan, you can liven up your culinary world with many Trim Healthy Mama desserts. Gluccie can thicken delicious puddings made with almond milk and stevia, and you'll fall in love with the recipes for Tummy Tucking Ice Cream and Tummy Spa Ice Cream in our companion cookbook. Gluccie can also thicken up vegan soups and go a long way to balance higher blood-sugar levels that sometimes come with a vegan diet.

V
EGETARIAN
I
DEA
M
ENU

The sample menu below uses no meat. If you enjoy fish, you're going to have a lot more choices; but we wanted to do this menu the hardest way to help give ideas to our ardent vegetarians.

Day 1

BREAKFAST—S

Shake Gone Nuts including 1 tablespoon peanut butter (“Shakes, Smoothies, Frappas, and Thin Thicks” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH—E

Waldorf Cottage Cheese Salad (“Quick Single Salads” chapter in the
Trim Healthy Mama Cookbook
)

DINNER—S

Spinach and Sausage Quiche, but nix the sausage (“Oven Dishes” chapter in the
Trim Healthy Mama Cookbook
) / large side salad

Day 2

BREAKFAST—E

Sweet Dreams Peachy Cream Oatmeal (“Good Morning Grains” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH—S

Superfood-Loaded Salad with boiled eggs (“Quick Single Salads” chapter in the
Trim Healthy Mama Cookbook
)

DINNER—S

Creamy Pearlchiladas Bake using sprouted tofu in place of chicken (“Oven Dishes” chapter in the
Trim Healthy Mama Cookbook
) / side salad

Day 3

BREAKFAST—E

Trim Healthy Pancakes (“Pancakes, Donuts, Crepes, and Waffles” chapter in the
Trim Healthy Mama Cookbook
) / 0% Greek yogurt and berries

LUNCH—S

Cheesy Dream Soup (“Quick Single Soups” chapter in the
Trim Healthy Mama Cookbook
) / Swiss Bread with butter (“Breads and Pizza Crusts” chapter in the
Trim Healthy Mama Cookbook
)

DINNER—E

Meatless version of Sweet Potato Bar using Greek yogurt, cottage cheese, or tempeh for protein (“Oven Baked or Roasted Meats” chapter in the
Trim Healthy Mama Cookbook
)

Day 4

BREAKFAST—S

Mufflets, meatless version (“Good Morning Eggs” chapter in the
Trim Healthy Mama Cookbook
) / coffee and cream

LUNCH—E

E Salad in a Jar made fresh on your plate if you prefer (“Quick Single Salads” chapter in the
Trim Healthy Mama Cookbook
) / Beauty Milk or Easy Chocolate Milk (“More Drinks” chapter in the
Trim Healthy Mama Cookbook
)

DINNER—S

Tomato Chicken Bisque, using sprouted tofu or tempeh in place of chicken (“Family Soups” chapter in the
Trim Healthy Mama Cookbook
) / Swiss Bread with butter (“Breads and Pizza Crusts” chapter in the
Trim Healthy Mama Cookbook
) / small side salad

Day 5

BREAKFAST—FP

Fat-Stripping Frappa (“Shakes, Smoothies, Frappas, and Thin Thicks” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH—S

Grilled cheese on Swiss Bread (“Breads and Pizza Crusts” chapter in the
Trim Healthy Mama Cookbook
) / Berrylicious Thin Thick (“Shakes, Smoothies, Frappas, and Thin Thicks” chapter in the
Trim Healthy Mama Cookbook
)

DINNER—E

Lentil Soup (“Family Soups” chapter in the
Trim Healthy Mama Cookbook
) / optional slice of sprouted or sourdough toast with a light smear of butter / side salad with lean dressing

Day 6

BREAKFAST—E

Sweet Dreams PB and J Oatmeal (“Good Morning Grains” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH—S

Spiced Eggy Noodles (“Quick Single Skillet Meals” chapter in the
Trim Healthy Mama Cookbook
)

DINNER—S

Popeye's Power Soup, chicken-free version (“Family Soups” chapter in the
Trim Healthy Mama Cookbook
) with grated cheese and Swiss Bread (“Breads and Pizza Crusts” chapter in the
Trim Healthy Mama Cookbook
)

Day 7

BREAKFAST—E

Chocolate Monkey Crepes (“Pancakes, Donuts, Crepes, and Waffles” chapter in the
Trim Healthy Mama Cookbook
)

LUNCH—S

Loaded Crunkers or Swiss Crackers or Mad Melbas with avocado, tomato, and thinly sliced cheese (“Crackers, Chips, and Dips” chapter in the
Trim Healthy Mama Cookbook
) / any Thin Thick (“Shakes, Smoothies, Frappas, and Thin Thicks” chapter in the
Trim Healthy Mama Cookbook
)

DINNER—S

Loaded Spaghetti Squash Casserole, meatless option (“Oven Dishes” chapter in the
Trim Healthy Mama Cookbook
) / Light and Lovely Coleslaw (“Sides” chapter in the
Trim Healthy Mama Cookbook
) / Choco Chip Baby Frap containing ½ scoop of whey
protein and 1 scoop of collagen to give enough protein for your meal (“Shakes, Smoothies, Frappas, and Thin Thicks” chapter in the
Trim Healthy Mama Cookbook
)