This is our basic meal plan for the week. Sometimes we will switch the days around if I forgot to set something out or put something in the crockpot. Please feel free to use this or change it around to suit your family’s needs.
I have started trying to do easier meals on days that I have square dancing obligations. This helps me to be able to put a nice meal on the table without feeling guilty about having some much needed ‘Mommy Time’. Some of these meals may also help with those that have busy or irregular schedules due to work or extracurricular activities.
I do have ‘Snacks/Desserts’ listed as well. I always try to keep a bowl of fresh fruit out on the counter or table for the kids to snack on. Sometimes I will make a special snack or treat for us to enjoy.
We have also been using the Trim Healthy Mama books to try to convert some of our favorite recipes to be healthier. Meal planning really does help keep this tired Momma from completely losing her sanity. It also helps when I can quickly locate the recipe and ingredients I need for grocery lists and meal prep. Don’t worry if you don’t have all the supplements and such that we are using. You can always buy them a few at a time or many of them can be substituted or even omitted, if necessary.
Some recipes are from the Trim Healthy Mama Cookbook and the Trim Healthy Mama’s Trim Healthy Table. These will have a link to the product on Amazon as I can not post the recipes online without prior permission. In many cases, I have tried to tweak our recipe to be more in line with THM but I can’t guarantee that they would be 100% on the plan but I can say that they are healthier than their previous versions.
I do still have a lot of recipes that I need to convert so this will be a bit of a process for us as well. Some recipes are better as they are and we will try to make them work as best we can. I know the kids need a few extra calories and nutrients so we do usually have a few extras (like bread and rolls) that us grown-ups will need to exercise caution with but other than that it has been pretty easy to follow along with this plan so far. If the meal happens to be something that I feel is not on the plan I may choose not to eat part of it or make a big salad and top it with whatever protein source everyone else is having.
I know the THM plan says that you may not see any weight loss at first but that your body will be healing from the inside. I know that we are eating much healthier than we were before and I’ll try to be content knowing that we are getting healthier one meal at a time.
I also love to utilize the grocery pickup services from Walmart and Sam’s Club not to mention that Amazon Prime Deliveries can make life so much easier as well.
Scroll to the bottom of the page for Meal Prep Ideas to make this week a little easier.
Sunday
Breakfast:
Sensible Scrambled Eggs
Toast
Fruit
Lunch:
We had a family cookout so this ended up being a FREE DAY.
We took:
Boston Baked Beans
Apple Sonker (I used frozen blackberries sprinkled with a bit of sugar instead of apples)
Dinner: ++
leftovers
Snacks/Desserts:
Fruits (We were gifted with some yummy watermelons that we will be snacking on this week.)
Monday
Breakfast:
Cereal/Oatmeal
The Trim Healthy Mama Cookbook and the Trim Healthy Mama’s Trim Healthy Table both have some great ideas for cereal alternatives you can make at home.
Fried eggs over cubed zucchini fried in butter
Lunch:
Salad topped with cooked shrimp, chicken, or other meat
Dinner: ++
Personal Pita Pizzas
Salad
**(This is usually a fairly quick meal to put together as we have a class/dance in the evening)
Snacks/Desserts:
Cookies (** I will try to make a few extra to take along for refreshments at the dance.)
Cottage Cheese with sliced strawberries
Tuesday
Breakfast:
French Toast
Chocolate Fat-Stripping Frappa Trim Healthy Mama Cookbook p. 418
Lunch:
Leftover French Toast w/jelly
Fruit
Yogurt
Dinner: ++
Chicken Bacon Ranch Casserole (I’ve made some adaptations to the original recipe to make it a little bit more waist-friendly.)
Salad
Snacks/Desserts:
Fruit
Peanut Butter Pudding
Wednesday
Breakfast:
Basic Muffins
Chia Pudding in a Jar Trim Healthy Mama’s Trim Healthy Table p. 352
Lunch:
Scrambled Egg Sandwiches
Veggies
-or-
Stuffed Mushroom Omelet
w/small Salad
Dinner: ++
Chili Dog Casserole
Salad
Snacks/Desserts:
Boiled Eggs
Leftover Muffins
-or-
Muffin in a cup recipe from the Trim Healthy Mama Cookbook or the Trim Healthy Mama’s Trim Healthy Table.
Thursday
Breakfast:
Protein Power Pancakes (3 variations) or Trim Healthy Pancakes or Waffles (E) p. 259
Blueberry Syrup (with healthier options) or Pancake Syrup (FP) p. 480
Lunch:
Super Easy Rotisserie Chicken Salad
-or-
Waldorf Cottage Cheese Salad Trim Healthy Mama Cookbook p. 190
Dinner: ++
Mustard Crusted Pork Chops
Baked Sweet Potatoes
Oven Roasted Green Beans
Snacks/Desserts:
Fruit
Lemon Cake
Friday
Breakfast:
Cereal/Oatmeal or Apple Pie Crunch Granola (E) p. 255
The Trim Healthy Mama Cookbook and the Trim Healthy Mama’s Trim Healthy Table both have some great ideas for cereal alternatives you can make at home.
Field of Greens Om Cake Trim Healthy Mama Cookbook p. 240
Lunch:
Soup
Grilled Cheese
Dinner: ++
Philly cheese steak sandwiches
Salad
Use Wonder Wraps Trim Healthy Mama Cookbook p. 204 in place of bread
**(This is usually a fairly quick meal to put together as we have a class/dance in the evening)
Snacks/Desserts:
Cookies (** I will try to make a few extra to take along for refreshments at the dance.)
Saturday
Breakfast:
Bagels w/Cream Cheese
-or-
A plan approved toast with laughing cow cheese
Fruit
Lunch:
Tuna Salad (use lettuce to wrap the tuna instead of bread for an on plan lunch)
Choco Chip Baby Frap Trim Healthy Mama Cookbook p.421
Dinner: ++
Salmon Patties
Super Yummy Caulitaters
Creamed Peas
Snacks/Desserts:
Butterfly Wings Cake (FP) p. 301 with fruit and whipped cream (I never got around to making this last week)
++I have a few kids who seem to be going through growth spurts right now and are always HUNGRY. I have been keeping a pot of beans, blackeyed peas, or another vegetable as a side. I also have been buying a few extra snacks like fruit, veggies, yogurt, etc.
Meal Prep Ideas
- Buy a rotisserie chicken or cook a few chicken breasts and shred for salads
- Make your own bagged salads
- Make some The Easiest Boiled Eggs Ever! for meals and snacks
- You could also mix up the pancake and muffin batters the night before to make your mornings a bit easier.
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