One Week No Cheat Challenge

I have found that for me to be successful, I need a plan. I often change things up and modify my plans but I must have a plan first. Another way I am successful is if I can do any prep work. We have a Monday holiday coming up so I am going to use that to my advantage and prep for the coming week. I will shop on Saturday and do some prepping on Sunday and finish up on Monday.


Sunday I will take a family pack of chicken breasts and put them in a crockpot on low for about 5 hours. I season with salt, pepper and garlic and onion powder. These chicken breasts will be used as our protein source for salads throughout the week and for lunches when I have a sweet potato.
I will also brown up my meat for Cowboy Grub. I add in finely chopped mushrooms and some cauli rice. Doing it this way no one can tell they are in there and I can get more veggies into my family.
Monday is the main day for me. Since I am using the oven, I need to make sure I am planning how I use it. It is summer here in Texas and I don’t want it on all day. I start with baking up my turkey bacon. When that is done I roast the strawberries. I bake the cheesecake crust after the strawberries. And finally I baked the cheesecake.


Now I prepped as many things that I could. I made up the marinade for the chicken thighs. I put the thighs in a gallon baggie and added the marinade. That will be stored in the fridge until Tuesday’s dinner. I made a quadruple batch of the pumpkin pie whip. I made up meat for tacos with hidden diced mushrooms. I also prepped up veggies for salads. I chopped up bell peppers, mushrooms, broccoli, cucumbers and tomatoes. This makes it super quick when I make my hubby’s salads for his lunches throughout the week.
Next weekend we will make up some egg and meat cups for breakfasts throughout the week. We will make a strawberry mousse and prep a couple meals. With some forethought and some work, we can be successful, even when life gets crazy. We can also keep that momentum going and continually prep and be successful.


Here is my planned menu starting with Tuesday and Ending on Monday. I will include snacks and desserts as well. All recipes are NSI needed, are all available online and easy. I tried to make it so a beginner to THM can follow it and be successful. Everything I purchased I bought either at Aldi or WalMart. You can do this!
I have added a video where I explain what I did and show how I store some of the prepped veggies. I am not a professional and you can definitely tell. This might be helpful if you are a visual learner.

Posted by Jennifer Overstreet, Healthy Living Coach on Monday, September 2, 2019

Tuesday:
Breakfast Oatmeal with fruit
Lunch are salads made with veggies I prepped and chicken breasts I made in the crockpot to prep for the week.
Snack for today will be non-fat Greek yogurt with a little stevia and either fresh or frozen fruit.
Dinner is Chicken thighs with green beans. This is a sheet pan meal. We will marinate the chicken on Monday during the meal prep. I also will be using the Aldi brand of frozen skinny green beans in place of what the recipe suggests to use. Add a salad and we will have cheesecake for dessert.
https://kalynskitchen.com/roasted-lemon-chicken-green-beans-sheet-pan-meal/
https://www.certainlyketo.com/mixed-berry-keto-cheesecake/


Wednesday:
Breakfast is fried eggs, turkey bacon I prepped and sauteed okra
Lunch today is sweet potatoes with chicken breast that I prepped
Snack is Cottage berry whip https://www.facebook.com/TrimHealthyMama/photos/cottage-berry-whip-page-379dont-overlook-this-simple-recipe-it-is-sweet-health-p/486164634770722/
This will be an E dinner, it will be Cowboy grub. If the meat and brown rice are prepped ahead over the weekend, this will be so fast to throw together. If you want something sweet, I would eat some strawberries.

Thursday:
Breakfast and lunch are repeats from Tuesday.
Snack for today will be the Pumpkin Spice Whip. If you aren’t concerned about it being a fuel pull, make a little more than the recipe makes.
http://jenniferoverstreet.com/index.php/2019/08/30/fuel-pull-pumpkin-pie-whip/
Dinner will be tacos. Make the meat however you want. I will be doing my trick of adding in the chopped mushrooms and diced cauliflower. I will eat mine on lettuce and my hubby will most likely eat his on a salad. My boys will have tortillas and beans.

Friday:
Breakfast and lunch are a repeat from Wednesday.
Snack will be roasted strawberries with Greek yogurt. I think I am most excited about trying this recipe. It sounds crazy but the comments say it tastes amazing. We will be serving this on top of pancakes tomorrow morning, so either double up on the recipe or only eat a small amount.
https://northernnester.com/roasted-strawberries-thm-fp-keto-gf-df/
Dinner is lemon butter tilapia. My hubby doesn’t like fish so I will make some other protein for him. And he won’t eat much of the asparagus either. https://damndelicious.net/2016/04/30/baked-lemon-butter-tilapia/


Saturday:
Today we will have pancakes with bacon and the roasted strawberries for breakfast.
http://jenniferoverstreet.com/index.php/2019/08/07/low-carb-keto-pancakes/
Lunch today will be leftovers. I like to make sure I have some leftovers so I don’t have to cook all weekend. Snack will be the same. Most likely a Pumpkin Pie Whip
Dinner will be chicken burrito bowls. Add whatever spices and other additions you want. I like flavor with my food and this one might need something added.
http://ifspoonscouldtalk.com/2016/02/burrito-bowl.html


Sunday:Breakfast for me will be overnight oats. This makes two so I will have one Monday for a snack.
http://jenniferoverstreet.com/index.php/2019/08/04/blueberry-overnight-oats/
Lunch will be bunless burgers with a side salad
https://realsimplegood.com/bunless-burger-recipe/
Dinner is a crockpot recipe that we will start after lunch and have very little work on Sunday night.
https://fitmomjourney.com/trim-healthy-mama-slow-cooker-chicken-and-rice/


Monday:
We will prep some egg cups or mini frittatas this weekend to be used throughout the week.
http://jenniferoverstreet.com/index.php/2019/08/11/low-carb-thm-s-keto-egg-cups-or-mini-frittatas/
Lunch is leftovers from Sunday’s dinner. This will make a lot.
Snack is cottage berry whip
Dinner is something that I make about once a month or so. I season a whole chicken however I like it seasoned. I take a crokpot and make 3 foil balls and rest the chicken, breast side down, on top of the foil balls. I cook it on low for about 6 hours or so. We will serve it with a roasted cauliflower and have the strawberry mousse for dessert.
https://ahealthymakeover.com/roasted-garlic-parmesan-cauliflower/
https://northernnester.com/strawberry-mousse-thm-fp/

Posted in Helps & Tips, Menus, THM, Uncategorized | Leave a comment

Fuel Pull Pumpkin Pie Whip

This is such a delicious fall themed fuel pull snack or dessert. I needed something one day before dinner but dinner was going to be a heavy S so I wanted something that wouldn’t be heavy. Also, the pumpkin spice latte came out this week and I was one of those people who bought one the day it was released. Well, that isn’t who I am anymore but that doesn’t mean that I don’t miss them. This helped with that craving and filled that need for a yummy snack. Use whatever sweetener that you have. I love gentle sweet but you can use your favorite sweetener. Adjust the spices to your taste. This recipe is so quick and easy and delicious, it might become a favorite of yours. Check the numbers on your cottage cheese and canned pumpkin to make sure you keep it in the fuel pull guidelines (if you are wanting it to stay a fp).

Ingredients
1/2 Cup low fat Cottage Cheese
Slightly heaped 1/4 cup of Canned Pumpkin
2 teaspoons of Gentle Sweet, or to taste
a few dashes of Pumpkin Pie Spice
A dash of Maple and Vanilla extracts

Directions
1.Put all ingredients in a blender or a food processor or use a stick blender.
2.Taste, adjust if needed.
3.Store in the fridge if you aren’t going to eat right away.

Posted in Desserts, Recipes, Snacks, Uncategorized | Leave a comment

Low Carb THM S Keto Egg Cups or Mini Frittatas

This recipe is a great recipe for a large family or a recipe to make ahead for the week. The recipe made 18 egg cups. I struggled on what to call this- my mind says egg cups but a friend came up with the idea of mini frittatas. That sounded good too. Call them what you want, I think they a delicious and easy. (you might have noticed a running theme here, most of these recipes are easy) Adjust these to suit your taste. When I came up with this combination of extras, it literally was what I had in the fridge. Also, these muffin tins are old and I have had them for years. No, they don’t look new, but they work.

Ingredients
1 Dozen eggs
1 Cup of Shredded Cheese, I used sharp cheddar
1/4 Cup of Chopped Onion
1/4 Cup of Chopped Bell Pepper
1/4 Cup of Chopped Mushrooms
1-2 Two Tablespoons fat
18 Slices of Deli Style Meat
Salt and Pepper to Taste

Directions
1. Put your onion and bell pepper in a skillet with your choice of fat, I used red palm oil. Cook over medium heat until mostly cooked. About 5 minutes.
2. Add the mushrooms and cook for about 4 more minutes. Stir so the veggies don’t burn.
3. While your veggie mix is cooking spray your muffin tins with nonstick spray. Line each muffin tin with a slice of meat and a sprinkle of cheese.

4. Beat eggs with seasoning. Add cooked veggies to the egg mixture and stir to combine.
5. Carefully spoon egg and veggie mix into meat and cheese cups. Divide evenly between each muffin section.
6. Bake at 350 degrees for around 15-20 minutes, or until cooked through.
7. Carefully remove with a knife or fork.


Posted in Breakfast, Recipes | Leave a comment

Low Carb Keto Pancakes

Do you ever crave pancakes and bacon? I grew up with Sunday always being pancake day. Now these weren’t healthy, they were the light and fluffy pancakes drenched in sugary style syrup. They were delicious. I loved that breakfast and miss it. I made up a batch of pancakes that are gluten free and sugar free. They aren’t quite as fluffy as the ones with white flour but they are the fluffiest ones I have made since eating this way. I was impressed with their fluffiness and even how they look. They look like pancakes!! I am so excited about this recipe. This is also an NSI recipe- no special ingredients. I used gentle sweet for my sweetener, but you can use what you have.

Ingredients
1 1/2 Cups Almond Flour
3 Pinches of Salt
Scant 3/4 Teaspoon of baking soda
1/2 Teaspoon of Vanilla Extract
1/4 Cup of Oil- I used virgin coconut oil
1/4 Cup of Water
4 Eggs
1 Tablespoon of Gentle Sweet

Directions
1.Put everything in a blender and blend until combined. (You can use an electric mixer if you don’t have a blender).
2. Allow to rest for a few minutes while you clean up the kitchen.
3. Bake on a griddle until there a bubbles forming and flip. I cooked mine on the griddle set at 350 degrees.
4. Remove when the other side is cooked.
5. Serve with your favorite low carb toppings. I made cooked some blueberries with a little water and add some sweetener.
This made 12 pancakes. I scooped the batter with a 1/4 cup measuring cup.

Posted in Breakfast, Recipes | Leave a comment

Chocolate Ricotta Cream

This is such an easy recipe and requires no special ingredients. This is often my post-workout snack. This can be a great breakfast as well. This can be made on the weekend, make a few, and packed for when you are out or at work. This helps you stay on plan while you are out and avoid the drive-thru temptations.

Ingredients

1/2 Cup of Ricotta Cheese
2 Tablespoons of Gentle Sweet, or whatever sweetener you have
1-2 Dashes of Vanilla Extract
2 Tablespoons of Cocoa
Almond Milk, use just enough to thin it to your liking. I use about 2 tablespoons

Directions

1.Mix all ingredients in a bowl, taste and adjust as needed.
2.Eat. That’s it, super easy and simple.

Posted in Breakfast, Recipes, Snacks | Leave a comment

Trim Healthy Mama Reset with Deep S Menu

Do you need to do a reset with your THM way of eating?

Did you overdo it on the weekend? Maybe go away for the weekend and at all of the local foods? Or even was at a function and just ate everything in sight? I promise you aren’t alone in this. When I go to a new city, like New Orleans, you bet I am going to eat the beignets and Cajun food. When I go to Austin, I will eat at those food trucks all day long. Do I do this often? No I don’t. This would be something rare for me to do but I am not going to deny myself. This plan isn’t about complete denial but making wise choices. You can choose to go off plan, but there are consequences: bloating, sluggishness, headaches, feeling tired, etc. I have created a menu full of deep S foods to reset your body, get rid of the carbs stored and get you back on track.

Menu
Breakfast: 2-3 Fried eggs in butter or coconut oil and 2 pieces of turkey bacon
Lunch: Salad with leafy greens, about a 1/3 of a cucumber, diced and your meat. I typically use leftover shredded chicken. Add some salt and pepper and no more than 1 tablespoon of Parmesan cheese. Top with olive oil and a vinegar.
Dinner: Salmon filet, with roasted broccoli (roasted with olive oil, salt and pepper and a little Parmesan cheese) and sauted yellow squash

That’s it. Super simple and pretty tasty. This will help you get back on track and fuel your body with good fats. When you overindulge or even treat yourself to a weekend away and eat all the local foods, you can get back on track

Posted in Menus, THM, Uncategorized | Leave a comment

Low Carb Keto Friendly Microwave English Muffin

Do you need a low carb bread substitute? This recipe is so easy. Basically you mix everything together and put in a microwavable dish and microwave it. This recipe is versatile. If you want it to be a little sweet, add a little sweetener. Maybe you are going to make pizza with it, add some seasonings to the dough. You can adjust this to compliment what you are serving it with.

Ingredients
1/3 Cup of Almond Flour
2 Tablespoons of Flax Meal
3/4 Teaspoon Baking powder
2 Pinches of salt
1 Tablespoon Water
1 Tablespoon Oil
1 Egg

Directions
1.Mix all dry ingredients in a small bowl.
2.Add the wet ingredients to the bowl and mix well.
3.Spray a straight sided bowl or mug, about 4 inches in diameter, with non-stick spray. Add the batter to the bowl.
4.Microwave for 2 minutes (you microwave might need a little more or less time).
5. Cut in half horizontally and toast.
6.Top with whatever you want. In the image below I topped mine with butter and sugar free jelly.

Posted in Breakfast, Recipes, THM, Uncategorized | Leave a comment

Blueberry Overnight Oats

Do you need something you can make ahead and store in the fridge? Do you travel or work outside the home and need to take your food with you? I love to make things ahead and are ready for when I need it. I find a time when I am not too busy or when I am already working in the kitchen and have time to also mix up some extra food. I go with my hubby at least one day a week. He drives a truck without a refrigerator in it so his food goes in an insulated bag. The food he eats needs to be portable and easy to eat. Often he has to eat and drive so it has to be ready to eat and not complicated. Overnight oats are one of those meals that fit all of the above criteria. These are so easy to make and make a perfect breakfast or snack.

This recipe has no special ingredients. You can buy everything except your sweetener at Aldi. The last time I checked, Aldi doesn’t have any on plan sweeteners. Substitute as you need to. This is such a versatile recipe that you can make it fit almost anyone’s tastes. This recipe makes 2 servings. You can double, triple, or quadruple this recipe.

Ingredients
1 Cup of Old Fashioned Rolled Oats
1 1/4 Cups of Unsweetened Almond Milk
1 Tablespoon of Chia Seeds
1/2 Cup Blueberries
1/2 Teaspoon of Vanilla
Sweetener to taste- this time I used Gentle Sweet.
Opt. A few shakes of cinnamon

Directions
1.Mix all ingredients, except blueberries, in a small bowl.
2.Carefully stir in blueberries.
3.Divide mixture between 2 pint jars (or other small containers). Store in the fridge until ready to eat.

Note:
After mixing all of the ingredients, taste and see if it tastes sweet enough. I used 2 1/2 T of gentle sweet the last time I made this. I have used 2 doonks of stevia, 2 squeezes of pyure liquid sweetener. This is really about your taste. Sometimes the fruit that you add can be sweeter than other times. I have had the sweetest raspberries and blackberries and other times they are so sour. Adjust to your taste or your family’s. Make this to yours by substituting and adding where you want. Blueberries aren’t on sale, add raspberries or diced strawberries.

Posted in Breakfast, Recipes, Snacks, THM, Uncategorized | Leave a comment

Instant Pot Spaghetti Sauce

Homemade spaghetti sauce made in the instant pot is so easy and it tastes like it simmered on the stove for hours. All you need are basic ingredients and you end up a delicious sauce. I like to use spaghetti squash for my base. I use dremfields pasta for my husband and regular pasta for my kids.
I used one pound of hamburger meat and one pound of ground venison. This is what I had on hand. You can use whatever ground meat you want. If you want this to be an E, use lean ground meat or rinse carefully to make the meat a lean meat.
To make this on a stove top, brown the onions, meat and garlic. Add the rest of the ingredients and cook on medium low with a lid. Stir often. Follow the same steps to use a crockpot. Brown the meat, onions and garlic on the stove and then place that mixture in the crockpot base. Add all of the other ingredients and place lid on top. Cook for 6 hours on low.
This makes a decent amount of sauce. I freeze the leftover sauce and save for a busy week. This is an easy way to stock your freezer.

Ingredients
2 lb ground Meat
1 Medium Onion, diced
1 T Chopped Garlic
2 Cans Diced Tomatoes
1 6 oz Can of Tomato Paste
1 1/2 T Italian Seasoning
2 t Fennel Seeds
2 t Salt
1/4 t Ground Black Pepper
Couple shakes of Red Pepper Flakes
A little sweetener of choice- equivalent to 2 tsp of sugar
1/2 C Water
1 T of Olive Oil

Directions
1.Turn your pressure cooker onto saute.
2. Add a tablespoon of olive oil to the pressure cooker pot and add the chopped onion. Saute for a few minutes. Add the ground meat and the garlic. Stir and break up the meat as it browns.
3.Once the meat is cooked, add all of the other ingredients and stir together.
4. Put the IP lid on and lock in place. Make sure the valve is closed.
5. Set to manual and cook on high pressure for 10 minutes and allow natural release for 15 minutes.
6.When time is up, do a quick release. Remove lid when pressure has been released.
7.Stir and ladle on top of your choice of pasta.


Posted in Lunch/Dinner, Recipes, Uncategorized | Leave a comment

Dairy Free Menu

Dairy Free Trim Healthy Mama Menu

Do you have a need for a diary free menu? Here is a dairy free menu I made recently. My hubby felt like he wanted to go dairy free for a bit so I came up with this one.

I made up a batch of chocolate moisties, pg 321 in the Trim Healthy Mama Cookbook. I also made  a few containers of chia pud, page 344 in the THM Cookbook. I am assuming that because I made the moisties with coconut oil, that when I added the okra mixture, it didn’t mix well. I ended up getting in there with my hands and mixing it all together. I also needed to flatten them down with my hands (I am sure the bottom of a glass would have worked as well). I topped most of them with the glosting with cherry extract (instead of the raspberry) and a few of the others I sprinkled on gentle sweet. I have to keep the moisties in the fridge. I don’t know if it is because I used coconut oil or they are just delicate cookies. I also made a batch of nogurt, page 343 in the THM Cookbook. Both of those are for snacks throughout the week. I tried to have a decent mix of fuel sources and not go too heavy in one direction. I hope this helps and inspires you with your own dairy free menu.

B: Cinnamon Pecan Pancake, page 338 in the Trim Healthy Table cookbook, with sausage 
L: eat out, Carne Asada (this was made with beef, onions and cactus- I ate it with salsa and corn tortillas and guacamole. It was a crossover but delicious) XO
D: Wipe Your Mouth Bbq THM Cookbook  E pg 43 with Coleslaw FP THM Cookbook pg 231 and a FP Slushie THM Cookbook pg 372

B: Sweatpants Oatmeal –If you do a search you will find a video online for free E
L: Leftovers E
D: Bunless Burgers (just burgers with toppings, wrapped in lettuce) S, with Broccoli Salad (do a search for a THM Broccoli Salad and you should be able to find one that you like

B: Muffins, S and Small Shake, S Honestly any shake you want, I made these https://joyfilledeats.com/lemon-berry-muffins/ for the shake I made the Berrylicious Thin Thick on page 424 from the THM Cookbook
L: Ranch Hand Taco Salad E, in the THM Cookbook with a dairy free dressing- basically I adapted a recipe and used tofu to make it creamy. I added a chipotle pepper to the blender and it was perfectly smoky. My hubby had no clue and ate it 2 days in a row with no complaints.
D: Crazy Easy Curry, S Trim Healthy Table pg 97

B: Shake- any THM Shake you want, any fuel
L: Leftover Salad, E
D: Leftover Curry, S and Pizza for teens at church

B: Leftover Muffins, S (you can add a shake or breakfast meat if you want)
L: Salad (just a nice big salad with a FP dressing and chicken breast for the protein, or make it an E)
D: Hubby Lovin’ Chicken, S  Trim Healthy Table pg 218, with Killer Green Beans Trim Healthy Table S pg 261

B: Sweet Dreams Cookie Bowl Oatmeal, FP pg. 249 Trim Healthy Mama Cookbook or pg 242 in the original book
L: Pasta salad with Chicken, S Basically use any pasta salad you like with Dreamfields pasta and chicken for your protein
D: Picadillo, this recipe can be made in any fuel but we are making this meal an E https://trimhealthymama.com/ezine-home-3-19/magaly-3-19/ with Spanish brown rice, E https://vanillaandbean.com/spanish-brown-rice/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=384420532_12599042_206135

B and L: Leftovers or a Shake, any leftovers that you might have left from the week or a shake or a salad. Dinner is an E, so plan accordingly
D: Burrito Bowls with Pico, E http://www.anointedwithoilofjoy.com/2016/07/26/burrito-bowls-w-homemade-pico-de-gallo-thm-e-healthy-carbs/

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