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Quick and Healthy Meals | THM Meal Inspiration

Eating healthy doesn’t have to mean lots of extra cooking. Here are four healthy and quick meals for THM that you’ll love!

Over on the THM Facebook group, a lot of people seem to think you have to spend a ton of time cooking to eat this way.

That you need all kinds of special ingredients.

And that the recipes aren’t family friendly.

Now, there are definitely some ingredients that I like to use now that I hadn’t used before! Nutritional yeast? I’m looking at you!

But I stopped using a bunch of things too.

Maybe that needs to be a whole different post?!

The reality is, I really can’t spend tons of time cooking.

Of course there are days I’ll put more effort into preparing a meal. But for day to day life?


Ain’t nobody got time for that!

So what do I eat if I want to try Trim Healthy Mama (THM) and I don’t have tons of time to cook?

First, Let’s Talk Food Freedom

Food freedom is the best part about Trim Healthy Mama.

Honestly, this is what 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.

What can feel a little overwhelming at first is there are no strict meal plans. But isn’t that exactly what makes this a way to eat for life?

Portion size is different for everybody! We all have different needs, which do change over time as I’ve learned thanks to menopause.

I share my tips for getting started on Trim Healthy Mama here.

Quick and Healthy Meal Ideas

But let’s get back to those quick meal ideas. At the end I’ve also included some more tips to help you spend less time in the kitchen!

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THM Resources

Breakfast | THM – S

a plate covered in steamed spinach topped with a fried egg and two slices of turkey bacon. The eggs are topped with a sprinkle of cheddar cheese and salsa.

Do you love finding ways to make your mornings easy?

Me too!

You can see two of my favorite ways on this plate:

  1. Baking an entire package of bacon or turkey bacon on the weekend so it’s ready to eat during the week
  2. Boxes of baby spinach

If your family is anything like mine, bacon is popular!

So I actually bake TWO packages of bacon on Saturday or Sunday morning.

Then I hide 8-10 pieces for my breakfasts for the next week!

This breakfast takes me about 5 minutes to have ready to eat. Here’s how:

While the pan heats up to fry the eggs, I empty one small box of baby spinach onto a plate and microwave it for a minute.

Break the eggs into the pan that has a little coconut oil cooking spray in it.

Next, add two slices of bacon to the plate with the spinach and give it another 30 seconds in the microwave.

By the time it’s done, my eggs are ready too!

Just put the eggs on top of the bacon and add some salsa and pre-shredded cheese.

Wasn’t that easy?

Lunch | THM – S

Overhead view of a salad bowl filled with mixed greens topped with sliced mini bell peppers and tuna salad.

Lunch is another meal that needs to be easy to throw together.

This salad takes advantage of some other things I like to prep ahead either on a weekend or a less busy weekday. 

My husband and I both like chicken salad, tuna salad, and egg salad. I generally make a big batch of one of those to keep in the fridge.

I also like to make a batch of hard-boiled eggs. They’re great on top of salads or as a quick and easy snack.

Bags of packaged salad greens help me get more veggies in my life. Pick the kind you like best!

I also love the bags of mini bell peppers! Sometimes I use them as scoops for the salad, but they’re also so easy to slice up on top of a salad. Did you know you can “slice” them with kitchen shears?

Thanks to having some prepped items on hand, lunch took less than five minutes to get ready!

Dinner | THM – E

Dinner plate with shredded rotisserie chicken, steamed sweet potatoes with seasoning, and steamed broccoli.

Dinner was another one of my favorite quick meals.

Rotisserie chickens are the bomb!

This is an E meal with healthy carbs. Another easy and tasty E meal is this ground turkey skillet meal recipe.. That means I stuck to some white meat without the skin for my plate.

I like to cook sweet potatoes in my Instant Pot. You could do them in the microwave too, but since I usually cook 6-7 at a time, it’s way faster in the pressure cooker.

By cooking more sweet potatoes than I need, I have some for leftovers.

Do you know what leftovers mean?

Super easy lunches and breakfasts!

The broccoli was steamed in the microwave for the last 5 minutes while the sweet potatoes cooked.

A sweet potato bar for the family

My family loves when we have sweet potatoes!

We put out all sorts of toppings: butter, craisins, raisins, mini marshmallows (for the kids), brown sugar, cinnamon, pumpkin pie spice, etc.

Each person has their own perfect combination.

I happen to like my sweet potatoes with a savory topping like Shawarma or Jamaican jerk seasoning.

This was another meal that took maybe five minutes of active cooking/preparing.

If I had a little more time, I would maybe have baked chicken breasts from scratch? But rotisserie chickens are a staple around my house!

Snack | THM – E

Overhead view of a bowl of vanilla Greek yogurt topped with Ezekiel cereal and sliced strawberries with a cup of coffee on the side.

I often like to have a cup of coffee or tea in the afternoon with my snack.

This parfait is just some plain nonfat Greek yogurt with a little sweetener and vanilla added.

I topped it with 1/4 cup of Ezekiel cereal and added some sliced strawberries.

Wanna guess how long it took me to put it together?

You’re right! Less than 5 minutes.

A Little Prepping Makes Quick Meals Possible

Keeping healthy staples on hand like plain nonfat Greek yogurt and lots of veggies helps keep me on track.

Some simple prepping on an evening or weekend is the key for getting quick meals on the table!

I shared some more ideas for easy healthy meals that use these tricks.

I’d love to hear how you navigate busy days and nights! Leave your favorite ideas for quick meals in the comments section. If you have any questions I’d love to get an email from you!

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