Learning to put meals together for (THM)? Here are ideas for a full day of healthy summer meals for the Trim Healthy Mama lifestyle

large salad bowl with salad greens topped with grilled chicken, veggies, and cheese with another bowl of mixed berries

What do I eat if I want to try Trim Healthy Mama (THM)? This is the number one question my friends ask me when I’ve told them about how I eat.

Food freedom can be a challenge at first

Food freedom is the best part about Trim Healthy Mama. Honestly, this is the part that makes it a sustainable lifestyle. But, food freedom can be a little intimidating at first.

Most people discover THM as a way to lose weight. And while slimming down does happen when you eat this way, THM is not a diet. It’s a healthy lifestyle. Here’s a link for the THM Plan book that teaches you the basics.

There are no strict meal plans. Portion size depends on each person because we all have different needs (which will change over time). And counting calories, logging macros, or tracking steps and calories burnt? Nope. Not required.

You can read my testimony of how I lost 25 lbs and went from a size 12 to a size 4 without counting a single calorie here. The best part? I never felt like I was on a diet. And I’ve continued eating this way since 2016, even though I’m at my goal weight and size.

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THM Resources

Healthy summer meal ideas

Which brings me back to the questions: What do I eat? How do I put healthy meals together?

I’m a visual learner. Seeing other people’s meals helped me to understand the concepts in the beginning, and it gives me new ideas for meals now. Today I’m sharing some healthy summer meals, but they would work any time of the year with some minor tweaks.

Be sure to check back often as AnnMarie and I share our meals with you.

Breakfast | S meal

bowl of blueberry muffin in a mug topped with vanilla Greek yogurt and a cup of coffee

For breakfast, I made a muffin in a mug recipe from one of the THM cookbooks. I added a dollop of plain nonfat Greek yogurt on top for protein.

Sometimes I add some on-plan sweetener (I usually use Pyure or THM Gentle Sweet) and vanilla extract to the yogurt, but this day I didn’t bother. The muffin recipe is pretty sweet so I liked the tartness of the unsweetened yogurt.

I also had an iced coffee with some caramel extract, sweetener, and light cream.

Lunch | S meal

large salad bowl with salad greens topped with grilled chicken, veggies, and cheese with another bowl of mixed berries

I love big salads for lunch! The kind of salad that fills you up, with so many flavors to keep it interesting!

This Chicken Caprese Salad begins with a bed of romaine lettuce. On top you’ll find leftover grilled chicken, 3 campari tomatoes, and cubes of fresh mozzarella cheese. There are some ribbons of fresh basil in there too! The dressing is a generous 2 tablespoons of extra virgin olive oil, a drizzle of balsamic vinegar, and fresh ground salt and pepper.

I’ve got a sweet tooth so I like having something sweet at the end of a meal. Today I enjoyed a cup of fresh, mixed berries.

Dinner | E meal

plate with Instant pot chicken and rice, steamed carrots and steamed green beans

For dinner, I pulled out my Instant Pot. I love using my Instant Pot pressure cooker all year round. Summer in the Carolinas can get really hot (think 90s as a low some days). That’s even too hot to grill!

I love this recipe for Wild Rice and Chicken. It’s one of my “go-to” recipes for a quick and easy dinner. You can either use brown rice or wild rice or even quinoa.

For sides, I steamed fresh sliced carrots and frozen green beans in the microwave. The green beans are seasoned with garlic powder and soy sauce. The carrots have a very light, sweet glaze on them. Glaze: 1 Tbsp of butter and 1 Tbsp of Pyure).

Snack | S meal

plate with bowl of low carb cannoli cream with whole strawberries

I fit in snacks at different times of the day. Sometimes they’re in the afternoon, sometimes in the evening. And there are some long days where I have two snacks!

Today I had my low-carb cannoli dip and dipped it with fresh strawberries.

So what do you think of these healthy summer meals? Did you find it helpful to see what I ate? If you have any questions or suggestions, contact me or leave a comment below! Follow us over on Instagram and Facebook to see everything we’re up to.

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11 Comments on Healthy Summer Meals You’ll Love| THM Meal Ideas

    • I’m so glad to know you find this helpful! My favorite part is how easy it is to maintain. It’s not a “diet,” it’s a new way of eating for life. <3

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