Learning to put meals together for (THM)? Here are ideas for a day of simple Summer meals for the Trim Healthy Mama lifestyle. All the meals are an E fuel source (healthy carbs) so you’ll find great ideas for a fuel cycle.

bowl of nonfat Greek yogurt, sliced strawberries, and whole grain cereal

One of the challenges for many people starting out with Trim Healthy Mama (THM) is figuring out what to eat. It was definitely where I struggled most in the beginning!

“Food Freedom” Can Feel Tricky at First

Food freedom is the best part about Trim Healthy Mama. Honestly, this is the part that makes it a sustainable lifestyle. It also is what makes it effective for nearly anyone who tries it is the freedom in constructing meals. 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 is no calorie counting. No tracking of macro-nutrients. No prescribed meal plans that are the same for everyone. The idea is that every person has different needs based on their body and health.

You can read how I lost 25 lbs eating the Trim Healthy Mama way 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.

This post includes some affiliate links. You can read our full affiliate disclosure policy here.

THM Resources

Simple Summer Meals

The THM Plan Book outlines how to separate the fuels that our bodies need. But it’s up to each person to put together their own meals. And each person learns what their body needs.

Sometimes we might discover that our clothes aren’t fitting quite as well as they were. Maybe the number on the scale is moving up. Or maybe the scale has stalled. One thing that can help is “fuel cycling” where you eat just one type of fuel for a day or two.

All of the simple Summer meals I’m sharing today are E meals. That means they all feature healthy, energizing carbs. While I had these meals during the summer, they would work any time of the year with some minor tweaks.

For those new to THM, seeing what other people are eating can help to learn the plan. And for those who’ve been eating this way for a while, it’s easy to get stuck in a rut of eating the same meals over and over. Be sure to check back often as AnnMarie and I share our meals with you.

Breakfast | E meal

bowl of nonfat Greek yogurt, sliced strawberries, and whole grain cereal

Just like Donkey from Shrek, I love a nice parfait! They are one of my go-to morning meals because they’re so easy to make. I’m hungry most mornings and I want a big bowl.

To make my breakfast parfaits I start with one cup of plain, nonfat Greek yogurt (I use Fage because it’s the thickest and creamiest) with 2 teaspoons of Pyure and 1 teaspoon of vanilla extract mixed in. Next is a cup of cut up strawberries. Since this is an E meal I could use any type of fruit I want (I often use peaches in the summer). I top it with 1/4-cup of Ezekiel Sprouted Grain Crunchy Almond cereal.

This meal has 22 grams of protein, 30 net grams of carbs, and 1.5 grams of fat. Net carbs are calculated by taking the total carb count for food and subtracting the fiber, then subtracting any carbs from erythritol since your body does not digest it.

Lunch | E meal

low fat chocolate peanut butter sandwich on sprouted grain bread with sliced bananas on a plate with a cup of sliced cucumbers

I channeled my inner kid for lunch! That’s a chocolate “peanut butter” and banana sandwich right there. Since this is an E meal, I didn’t use actual peanut butter because it has too much fat. Instead, I used de-fatted peanut flour mixed with almond milk, a pinch of mineral salt and 1 teaspoon of Pyure sweetener. I love the THM brand of peanut flour because it’s the cheapest I’ve found! The bread is sprouted bread from Aldi. I added some sliced cucumbers on the side because I hadn’t had any veggies yet today.

The nutrition breakdown for this meal is: 23 grams of protein, 44 grams of net carbs, and 4 grams of fat.

Dinner | E meal

grilled chicken, brown rice, black beans, and grilled peppers and onions on a plate

Dinner had a little bit of a Mexican flair. We grilled chicken with some taco seasoning rubbed on for flavor. The veggies were grilled with 1 Tablespoon of coconut oil for the whole family. I also had a 1/2 cup of brown rice cooked in chicken broth for extra flavor and 1/4 cup of Mexican black beans. I added some diced jalapeno to the black beans when I cooked them for a little kick.

The nutrition breakdown for this meal is: 37 grams of protein, 29 grams of carbs, and 3 grams of fat.

Snack | E meal

Triple zero yogurt cup with two oatmeal cookies

Hmmm, look at that yogurt flavor. I’m sensing a theme this day, are you? My snack also included two Alyssa’s Oatmeal Bites cookies. One note: these cookies contain dried fruit which has a high concentration of sugar. Generally, dried fruit needs to be kept to a minimum on THM. But every few months I treat myself to a box of these cookies from my local Publix grocery store.

The nutrition breakdown for this meal is: 19 grams of protein, 14 grams of carbs (on the low side for an E meal, but I kept it low intentionally because of the dried fruit), and 3 grams of fat.

I included nutrition facts for these meals because E meals are the kind where we pay a little closer attention to the numbers. The general rule of thumb is no more than 45 net grams of carbs in a meal AND less than 5 grams of fat. I don’t claim to be a nutritionist or a medical professional. You should check with your doctor before starting any new way of eating. This blog simply shows how I implemented the Trim Healthy Mama way of eating. You can find our full disclosure here.

If you have any questions or suggestions, contact me or leave a comment! Follow us over on Instagram and Facebook to see everything we’re up to.

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