The Trim Healthy Mama (THM) plan emphasizes the importance of balancing macronutrients for optimal health, vitality, and a fired-up metabolism. While low-carb diets have gained popularity, THM recognizes that carbohydrates are essential for healthy adrenal function and a well-rounded diet. For many Trim Healthy Mamas, incorporating plenty of "E" (Energizing) meals leads to greater success on the plan.
According to the "Trim Healthy Mama Plan" book, E meals allow you to gain health, vitality, & a fired-up metabolism while eating carbs-delicious, energizing carbs- always safely anchored by protein. (Trim Healthy Mama Plan book p.)
Understanding THM E Meals
E meals focus on pairing healthy carbohydrates with lean protein and minimal fats. This combination provides sustained energy and supports a healthy metabolism.
Key Principles of E Meals
- Carbohydrate Source: E meals require a proper carb source, aiming for at least 20 grams of net carbs. Examples include sweet potatoes, quinoa, brown rice, beans, and fruit. The THM plan book provides lists of carb source examples and serving sizes.
- Net Carb Limit: To prevent blood sugar spikes, E meals should not exceed 45 grams of net carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carb count.
- Lean Protein: Pair your chosen carbohydrate source with a lean protein such as chicken breast, turkey, fish, egg whites, or nonfat Greek yogurt.
- Minimal Fat: Limit fat intake to a maximum of 5 grams per E meal. A teaspoon of added fat in the total meal is acceptable, but avoid adding fat to every component of the meal.
Delicious and Energizing E Meal Recipes
Here are some inspiring E meal recipes to incorporate into your Trim Healthy Mama journey:
Breakfast Options
- Egg White Ezekiel Sandwiches: A quick and easy option for busy mornings.
- Banana, Chocolate/Peanut Butter Ezekiel Sandwich: Toast an Ezekiel English Muffin. Add Chocolate & Peanut Butter Spread from My Montana Kitchen with sliced bananas.
- E Breakfast "Pancakes":
- Ingredients: Egg whites, oats, fruit, cinnamon, vanilla, stevia.
- Instructions: Mix ingredients. Grill on a greased pan until both sides are brown, about 2-3 minutes on each side. Top with your favorite E toppings such as unsweetened applesauce, Nature’s Hollow Maple Syrup, some cinnamon & a small squirt of Reddi whip.
Lunch and Dinner Options
- Loaded Sweet Potatoes: Bake sweet potatoes until soft and sweet. Top with lean protein (ground turkey, chicken breast), steamed broccoli, black beans, cottage cheese, salsa, cilantro, and a sprinkle of parmesan cheese.
- Quinoa Bowls: Combine quinoa with Mexican-inspired flavors. Add beans for a vegetarian option with plenty of healthy protein.
- Sweet Potato Pizzas: A fun and healthy take on pizza. Use sweet potato slices as the base and top with lean turkey bacon, a bit of cheese, and your favorite veggies.
- Chili: A comforting and customizable meal. Add your favorite spices to make it your own. Serve with rice for a complete E meal.
- Chicken Broccoli Rice Casserole:
- Chicken Enchilada Soup:
- Chili Soup:
- Mexican Rice Casserole:
- One Skillet Cilantro Chicken Meal:
- Pineapple Chicken:
- Taco Soup:
- White Chicken Chili:
Side Dishes
- Roasted Sweet Potato Cubes:
- Refried Beans:
- Creamy Black Bean Salsa:
- Mandarin Orange Gello Salad:
Desserts
- Blueberry Muffins:
Tips for Successful E Meal Planning
- Meal Planning: Planning your meals in advance helps ensure you incorporate enough E meals into your diet.
- Carb Rotation: Rotate your carbohydrate sources each week for variety and to ensure you're getting a range of nutrients.
- Portion Control: Be mindful of portion sizes to stay within the net carb limit for E meals.
- Listen to Your Body: Pay attention to how your body responds to E meals and adjust your intake accordingly.
- Incorporate veggies that are a little too starchy for free rein enjoyment in a THM S setting but still don’t have enough carbs to be a proper carb source unless you eat a whole pan full.
The Allure of E Meals
Many individuals following the Trim Healthy Mama plan find that they thrive on E meals. Some even crave them and prefer them over S meals about half the time! E meals can be a satisfying and sustainable way to fuel your body and support your health goals.
Read also: Achieving Weight Loss Goals
Sourdough and THM
Sourdough bread can be incorporated into the THM plan in moderation. Sourdough is a cheap economical way to make healthy bread items. Best of all-it is much healthier for our bodies.
Fuel Pull Fillers
Fuel Pull fillers can be non-starchy veggies, low-fat dairy products, gluccie shakes or hot drinks, you name it.
E-ish Snacks
Low-fat Greek yogurt with stevia and a little almond milk to make it thinner, topped with a bit of Skinny Pop popcorn and a drizzle of Hershey’s sugar-free chocolate syrup. This probably doesn’t have enough carbs to make it a true E, but it makes a great E-ish snack once in awhile as long as you’re getting true E meals into your diet too!
A Note on Corn and Popcorn
Corn is not highly recommended for weight loss, but a little bit on occasion in an E setting is OK. Cut it out if you’re experiencing stalls. Popcorn can be doubly dangerous because it combines corn with lots of fat, but Skinny Pop popcorn doesn’t have a lot of added fat so if you stick to a small amount, you should be fine.
Read also: Weight Loss with Bella Trim: What to Expect