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.

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

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.

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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.

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

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.

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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.


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


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

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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.

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

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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.

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

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.

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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.

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

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.

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.

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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.

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

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.

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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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Beginners Steps

Beginner Steps for People Starting Trim Healthy Mama

     I know that starting something new can be overwhelming. I remember how I felt when I started following this plan and reading the book. If I am going to be honest, I felt confused.  I know I am not the only one to feel this way, so I created a beginner guide to start taking baby steps to implement the Trim Healthy Mama plan.

      Let’s talk about what this plan isn’t. Eating the THM way isn’t low-carb, low-fat, low-calorie. This plan doesn’t exclude a food group, you get to eat all of them. You aren’t counting pts or calories, you aren’t trying to fit in your macros. This is food freedom and once you get the ideas down, easy to follow.

     Does this sound too good to be true? Well, maybe. There are things you can’t have and be on plan. Basically no sugar, no white flour or white rice. I don’t want to give the whole plan away since it isn’t my work but those are the basics. As a person who LOVED to bake, this was hard. I don’t know if I can emphasize enough how much I loved sugar and sweet things. However through following this plan, my sugar addiction was broken.

     When you are starting out, you don’t have to jump in with both feet. You can start with a few steps, and add more, and before you know it, you are implementing the whole plan.

     Start by understanding what the letters for the meals mean.  Again, without giving too much away, here are the basics. Meals with fats are S meals, S stands for satisfying. Meals with carbs are E, E stands for energizing. Meals with neither enough fat nor carbs are FP, FP stands for fuel pull. Those are the basic ones. What I suggest is that you take a few index cards and write out what each meal includes, what makes each meal that fuel source. That is what I did and it was a tremendous help.

     Start with one meal on plan per day for a week. Don’t feel overwhelmed by trying to get every meal you eat on plan, start small. Many people just start with breakfast. Make oatmeal and sweeten with stevia or another approved sweetener. Eat bacon and eggs. Maybe Greek yogurt with berries. Do you have to eat on the go? Make up some egg cups, some oats in a jar, etc. Grab those on your way out the door in the morning.   

     Plan and Prep ahead when you can. This sort of goes with the one above. When you don’t plan, it makes it harder to be successful. When you don’t plan it is much easier to just grab something off plan and then feel defeated. Make sure you have your ingredients ready for the week. Are you making a breakfast casserole? Do you have all of the ingredients? Can you make this ahead of time? Do you have drinks planned or even prepped? A little forethought can make a huge difference in being successful.

     Are you addicted to sweet drinks? I used to be addicted to Dr. Pepper. I would have a few cans a day. I also drank a lot of sugar in my coffee and loved sweet tea. You need to at least start reducing the sugary drinks and find things to replace them. Start increasing your water intake. Water is an essential drink and most of us don’t get near enough. I wasn’t a water drinker before THM, now I drink at least 10 cups a day. My coffee is sweetened with one doonk of stevia and so are my sippers. Sippers are a great way to drink on plan and feel good about what you are drinking. Make up some good girl moonshine. Switch up the water with flavored teas. There are so many recipes out there you shouldn’t get bored.

     Switch up your fuels to keep your body guessing. When you eat the same fuel every day for the same meal, your body gets used to it. You want to keep your body guessing and not get in a fuel rut. Also, throw in some fuel pulls here and there. I love to take a portable container and put in Greek yogurt and add a doonk of stevia. If I have collagen and mct oil, I mix those in too. Then I top it with frozen berries and put in the fridge. It is ready for a snack and I can take it with me when I run errands.

     Don’t stress about the special ingredients when you start. You can follow this plan without ever purchasing a special ingredient. Do SI’s make this a bit easier? Yes. Eventually, if you have the money, do I suggest getting them? Yes. I love my gentle sweet and baking blend, etc. But they aren’t necessary and when the sisters started eating this way, they didn’t have any either. You can be successful with or without them but when you start, just start simply and with the basics and then you can start adding them as you learn more.

     Try to eat every 3 to 4 hours. You want space in-between your meals to make sure that you aren’t mixing your fuels. You could be sabotaging your weight loss if you are mixing up your fuels and eating too soon. Sound confusing? Think about it like this- you ate an oatmeal breakfast at 6 and you have planned on an S snack at 8. You need to wait at least 2 ½ hours for optimal digestion of your carbs from your e breakfast. Try not to go longer than 4 hours without eating. You don’t want to enter into a catabolic state I try to stick to the 3 to 4 hour rule and not think about any of the other stuff. Here is a sample schedule- breakfast at 8, lunch at 11:30, snack at 3 and dinner at 6:30.  If I am hungry before bed, I have something little. Did you cheat (either on purpose or an accident), that 3 to 4 hour rule comes back into play. Just start over then.

     Get support. Find a certified Trim Healthy Mama coach. To become a certified coach you have to prove that you know this plan and pass tests. Can’t afford a coach or just don’t want one. There is support online all over the place. Do you have family or a friend following this plan, encourage each other. I had encouragement from some friends when I started and that really helped me.

     Give yourself grace. This one is so important. Most of us make mistakes, we fail at some point. Don’t beat yourself up. Don’t give up. Following this plan is worth it. It can change so much in your life. My energy levels went up, I felt better and I had more confidence. Did I mess up, eat desserts, flour tortillas, doughnuts? Yes to all. I practiced the 3 hour rule and still lost 40 pounds. I had to learn how to give myself grace. If you make a mistake, cheat, give yourself grace.

     After following this plan since 2014, all of the testimonies I have seen and my own experience, I can say without a doubt, it works. I believe you can also be successful. It isn’t always easy, but most things in life that are worth it, aren’t easy.  I am thankful for my friend who shared this plan with me and encouraged me. If you have questions, feel free to contact me.

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Menu with Recipes from the First Trim Healthy Mama Book

Do you have the original book and want to follow this plan? I went through the book and came up with a week long menu plan using only recipes from that book. I made sure to include S, E and FP meals. There are a few recipes that use gluccomannan, like the fat stripping frappa. If you don’t have it, there is the budget smoothie section in the book, make one of those. Can’t afford a bunch of sweeteners, check WalMart, they have a decent selection now.

Following Trim Healthy Mama doesn’t have to be complicated. If you are using on plan recipes and are eating every 3-4 hours, you are doing a great job. Don’t make more out of it than it needs to be. It really can be an easy way of eating for life.

Within many of these meals you have S, E or FP options. Check the menu and make what will fit into the rest of the day. Had to S’s and a FP snack, make that dinner an E. Keep your body guessing what fuel is coming by switching it up.

B: Cheesey Omelet p. 219
L: Loaded Fotato Soup p. 294
S: Fat Stripping Frappa p. 240
D: Mexican E Salad p. 294

B: Crepes with either savory or sweet fillings. Make a few extra for snack p. 220
L: Lettuce Wraps p. 267
S: Yogurt with fruit p. 251
D: Crockpot E Chicken- Mexican idea with brown rice p. 314

B: E Pancakes p. 225
L: Salad- there are so many options p. 300-306
S: Muffin in a mug p. 256
D: Roast Chicken with roasted veggies like broccoli, cauliflower, brussel sprouts, asparagus, etc. p. 321

B: Protein Muffins p. 221
L: Sweet Potato Lunch p. 306
S: Crepes with whatever fillings you want p. 220
D: Chana Dahl or Lentil Soup p. 311

B: Cookie Bowl Oatmeal p. 232
L: Lettuce Wraps p. 297
S: Muffin in a Mug p.256
D: Meatloaf, whichever version you want, mashed cauliflower and salad p. 316-317

B: Sprouted French Toast with turkey bacon p, 239
L: Salad p. 300-306
S: Yogurt with fruit p.251
D: Leftovers, you should have a few leftovers from this week. Now is a great time to clean out your fridge from all of them

B: Fat Stripping Frappa p. 240
L: Leftover Chicken made into wraps
S: Muffin in a Bowl p. 258
D: Cheeseburger Pie with salad p.326

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