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You’ll Love These THM Meal Ideas for Menopause

Trying to lose weight during or after menopause? You’ll love this full day of delicious and healthy THM meal ideas for menopause (or any season of life)!

I followed the Trim Healthy Mama lifestyle for three years and not only lost weight, I maintained that loss.

And then, even though I was still eating almost 100% on plan, the scale started creeping up.

And up.

Until I figured out not only what was going on, but also how to make the scale move back down again!

You can get my tips for losing weight with THM during menopause here.

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

Food freedom can be a challenge at first

If you’re new to Trim Healthy Mama, you might think the idea of food freedom is a little intimidating.

But honestly, it’s the part that makes THM a sustainable lifestyle that works for all the different seasons of your life.

Including during and after menopause.

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.

The principles help you to heal and nourish your body with delicious and satisfying food.

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.

Something I’ve discovered recently is my body doesn’t need as many calories now.

And it doesn’t burn fat the same way as it used to.

Here’s a day of THM meal ideas for menopause, but you can enjoy these delicious ideas no matter which season you’re in!

THM Meal Ideas Menopause Breakfast | E meal

plate with two sprouted bagel halves topped with laughing cow cheese and everything bagel seasoning with sliced cucumbers on the side

I recently discovered that my favorite brand of sprouted bread, Silver Hills, makes sprouted bagels!

They’re so good.



Exactly the way a bagel should taste.

My favorite way to eat them?

With two wedges of Bacon Smoked Cheddar Laughing Cow Cheese (one wedge per half) and a sprinkle of Everything but the Bagel Seasoning.

Some cucumbers with a sprinkle of seasoning get my non-starchy veggies in for the meal.

And a scoop of collagen in my coffee or tea gives me enough protein to last until my next meal.

Lunch | E meal

two brown rice cakes on a plate spread with sweet potatoes and seasonings with sliced deli ham

I might have a little obsession lately with Everything but the Bagel seasoning.

It’s so good!

A friend told me about eating sweet potatoes cold, and I gave it a try on these open-faced “sandwiches.”

Also really good.

Lunch today was two brown rice cakes spread with half a small cooked sweet potato (that’s 1/4 of the sweet potato on each rice cake).

I love mixing up sweet and savory flavor combinations, so played around with two different ones here.

One rice cake has Polaner’s strawberry all fruit jelly on top of the sweet potato and a sprinkle of cinnamon.

The other rice cake is topped with Dijon mustard and a sprinkle of my favorite bagel seasoning.

I actually put the slices of deli ham on top of the rice cakes, but wanted you to see what was underneath.

Some Good Girl Moonshine helped fill me up and keep me hydrated.

Dinner | E meal

bowl filled with shredded barbecue chicken, roasted broccoli, and roasted sweet potatoes

I tried a new recipe for dinner tonight and it was delicious!

The recipe is for BBQ Chicken Roasted Sweet Potato Bowls.

I made a few tweaks to make it work for Trim Healthy Mama: reduce the amount of olive oil so each serving only has 1 teaspoon, and swap the bottled BBQ sauce with this recipe for Sweet and Smoky THM BBQ sauce.

I also doubled the amount of broccoli the recipe called for because I love lots of roasted broccoli!

And instead of cooking all the veggies mixed together, I kept them separate because my kids don’t care for onions.

Making tiny adjustments like this helps me to make pretty much any recipe I try family-friendly.

Snack | S meal

Two keto chocolate muffins topped with whipped cream and fresh raspberries

I don’t eat as many S meals now as I used to, but don’t think I’ve given them up!

These low carb chocolate muffins were exactly what I was craving for an afternoon snack today.

With some whipped cream.

And raspberries.

The Trim Healthy Mama lifestyle never leaves me feeling deprived!

Even if I need to do THM a little differently because of menopause.

You can find more delicious THM meal ideas here.

If you have any questions or suggestions, contact me or leave a comment!

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