Free High Protein Trim Healthy Mama Meal Plan (Printable)

Free High Protein Trim Healthy Mama Meal Plan (With Printable)

If you’ve been wanting a high protein Trim Healthy Mama meal plan that uses real, family-friendly recipes—not mystery dishes or special ingredients—you’re in the right place.

After coaching women and living THM myself for over 13 years, one pattern shows up over and over: when we eat enough protein, everything gets easier. Energy, cravings, blood sugar, even mood—all of it stabilizes when protein becomes the anchor of our meals. That’s exactly why I created this free printable high protein THM meal plan using tried-and-true recipes from my own blog.

This plan is packed with protein‑strong breakfasts, lunches, dinners, and snacks, and it leans into EEAT principles (experience, expertise, authoritativeness, and trustworthiness) by using recipes I’ve cooked in my own kitchen, served to my own family, and walked clients through in real life.

Why a High Protein THM Meal Plan Matters (Especially 40+)

As we get older, protein becomes non‑negotiable—for muscle, metabolism, hormones, and satiety. A true high protein Trim Healthy Mama meal plan helps you:

• Stay fuller longer (goodbye constant snacking “just because”)

• Support muscle while losing fat

• Keep blood sugar more stable throughout the day

• Tame cravings and late‑night pantry wandering

This printable plan is designed with that in mind. Many meals include Greek yogurt, cottage cheese, lean meats, eggs, and higher-protein THM‑friendly recipes, so you’re not just “on plan”—you’re protein strong.

A Personal Note: Why I Built This Plan

When I first started THM years ago, I did what a lot of women do: I focused on making it fit my pantry and feeding my family, but I wasn’t always consistent with protein. The more we have learned about aging, the more we have learned that protein is super important.

That’s when I started layering in things like high protein waffles, Greek yogurt fluff, cottage cheese bowls, and “meat + veggie” style dinners. Within a couple of weeks, my energy improved, cravings calmed down, and my clients started noticing the same thing when we shifted their meals.

This high protein plan is built from that lived experience—me actually eating this way, not just theory. Utilize things like the Greek yogurt fluff to add a little extra protein to meals.

What’s Included in the Free High Protein THM Meal Plan

This free printable meal plan uses recipes straight from my blog that many of you already know and love, plus a few simple non‑recipe ideas.

High Protein THM Breakfasts

These breakfasts are built to be protein‑forward and THM‑friendly:

• Easy and Delicious High-Protein Waffles (THM Friendly) – Perfect with berries or a savory twist as a breakfast sandwich.

• High Protein Apple Pie Yogurt – Trim Healthy E Recipe – Tastes like dessert, fuels like an E.

• Trim Healthy Mama E French Toast – Comforting, higher protein, and great for busy mornings.

• Easy High Protein Greek Yogurt Fluff – A breakfast, snack, or dessert that packs in protein.

• Oatmeal with egg whites – Simple, customizable, and so satisfying.

• Bacon Tacos– easy and a hit with the whole family
• Savory high‑protein waffle breakfast sandwich – Use the waffle recipe, skip the sweetness, and add eggs, turkey bacon, or sausage.

You can rotate these through the week, pairing them with fruit or non‑starchy veggies as needed.

High Protein THM Lunch Ideas

These lunches are simple to prep and easy to repeat:

• Fiesta Stuffed Sweet Potato – A flavorful, filling option with protein and fiber.

• Buffalo Chicken Cottage Cheese Bowl – Canned chicken + cottage cheese + buffalo sauce + green onion + a little blue cheese dressing.

• Tuna salad on sprouted bread with cucumbers – Classic, protein‑rich, and THM‑friendly.

• High Protein, Healthy Rotel Cheese Dip – Works as a meal component or hearty dip.
• Turkey and cheese roll ups with high protein ranch – An easy, low‑prep dinner or lunch.
• Spaghetti over palmini noodles with a side salad – Comfort food with extra protein.
• Easy and Delicious Low Carb Mexican Pizza – THM S

High Protein THM Dinners

These dinners are designed to be family-approved, satisfying, and macro‑friendly:

• Simple Crockpot Parmesan Caesar Chicken – Low Carb and THM S

• Easy Low Carb Mexican Beef and Rice Casserole – THM S

• Juicy Crack Burgers (THM-S)

• Sausage and Kale Stuffed Delicata Squash

• Sheet Pan Bulgogi – Low Carb, THM S

• Red Beans and Rice – Trim Healthy Mama E – Use cauliflower rice if desired.

• The Easiest Crockpot Pizza Bowls – Trim Healthy Mama S

These cover S and E dinners, all with protein as the star.

High Protein THM Snacks & Sippers

Sometimes the difference between staying on plan and raiding the pantry is having the right snack ready:

• Easy Trim Healthy Mama Fuel Pull or Deep S Chocolate Pudding – Great as a light snack or dessert.

• Raspberry Mocha Iced Proffee – Easy and Sugar-free – A fun way to combine coffee and protein.

You can also use the High Protein, Healthy Rotel Cheese Dip as a higher-protein snack with veggies or low‑carb crackers.

How to Use the Free Printable High Protein THM Meal Plan

Inside the free printable high protein meal plan, you’ll find:

• A mapped‑out week using the recipes above

• Print it and hang it on your fridge

• Swap out meals that you or your family won’t like

A few tips as you use it:

1. Don’t chase perfection. If you miss a meal or swap a recipe, you are not “off.” Just keep moving.

2. Notice how you feel. Pay attention to energy, cravings, and hunger on days you hit your protein well.

3. Reuse what works. If your family loves a certain breakfast or dinner, repeat it. Simplicity is a strength, not a weakness.

Download the Free High Protein THM Meal Plan

Ready to try a high protein Trim Healthy Mama meal plan built from real recipes and real life?

👉 Click here to download your free printable high protein THM meal plan.

Use it as a reset, a jumpstart, or a template you return to whenever life feels busy and you need a plan that supports your health, hormones, and energy—without being complicated.