THM Menu #1


  • Breakfast: Protein Pancakes, Whipped Cream and Berry Sauce (handful frozen strawberries, blueberries and some water blended with 1/2 packet Truvia. Heat it up) *Review- so good. My kids never even realized they weren’t normal pancakes. This will be our go-to pancake recipe now. 
  • Lunch: Leftover Cheeseburger Pie (THM book), Salad
  • Snack: Fage greek yogurt, berry sauce, 1/2 packet Stevia *Review- as good or better as blended fruit yogurt from the store, with no chemicals and sugar.
  • Dinner: Oven Roasted Chicken Shawarma. *Review- Insanely good.


  • Breakfast: (E) Cottage Blueberry Porridge (THM book, page 230) *Review- Surprisingly tolerable. I’d eat this a few times a week. I made it with leftover oatmeal that I warmed up and it was fine.
  • Lunch: (S) Crispy Salmon (THM book, pg. 282) and salad with avocado, walnuts and ranch dressing. (THM Book pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Frittata with side salad


  • Breakfast: (S) Fried Eggs (THM pg. 215)
  • Lunch: (E) Warm Chicken Sandwich on Ezekiel bread (THM pg. 298)
  • Snack: Cottage cheese and berries or greek yogurt
  • Dinner: (E) Chicken and Brown Rice– Cook a whole chicken with the Crispy Chicken Recipe, then shred white meat. Add rice, and whatever you want. She suggests cucumbers, tomatoes, S&P, oregano, balsamic vinegar.


  • Breakfast: (S) Cheesy Omelet (THM pg. 219)
  • Lunch: (E) Broiled Salmon & Salad w 3/4 cup cooked quinoa  (THM pg. 284)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Chicken Taco Pizza


  • Breakfast: (S) Protein Muffins (THM pg. 221)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: Greek Yogurt & Berries
  • Dinner: (S) Pearl’s Chili


  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Crispy Salmon and Salad with avocado, walnuts and ranch dressing (THM pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Velvet Scrambled Eggs with Green Salad


  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Chicken Salad w/ Mayo, Celery & Walnuts on Ezekiel Bread (THM pg. 299)
  • Snack: Cottage Cheese and Berries
  • Dinner: (E) Turkey Tacos- Using the leftover 1 1/2 lbs cooked turkey, season it with taco seasoning and reheat it. For me, wrap it in lettuce. For DH and kids, use taco shells.
    • E: Brown rice, greek yogurt, tomato
    • S:Cheese, olives, sour cream, lettuce

Notes: For the dinners, I got inspired by this post. Since I’m just starting on the THM program, it is overwhelming and I feel like I need some guidance on the menu planning side of things. So I’ve added the dinners she suggested into the menu above. For the rest I’ve used recipes from the THM book.

I’ve never kept this website for anyone but myself and my husband, so we will know what we are eating every night for dinner. I don’t expect that anyone will visit it, but if you have somehow happened upon it, please feel free to tell me anything about the THM diet that you feel I need to know.






Salmon Cakes with Aioli

Prep Time: 20 minutes | Cook Time: 16 minutes | Total Time: 36 minutes | Yield: Serves 4


Salmon Cakes

  • 3 TBSP vegetable oil
  • 1/2 sweet onion, diced
  • 1 medium carrot, diced finely
  • 1 rib celery, diced finely
  • 2 cans (7.5 oz each) Pink Salmon
  • 1 cup plain bread crumbs
  •  1 1/4 tsp Old Bay seasoning
  • 1 tsp Dijon mustard
  • 1/4 tsp cayenne pepper
  • 1/4 cup light mayonnaise
  • 1/4 cup parsley, chopped
  • 1 TBSP lemon juice
  • 1 head lettuce, chopped
  • dressing for salad




Recipe Origin:  No idea.

Salmon with Chickpeas and Spinach

Prep Time: 10 minutes | Cook Time: 11 minutes | Total Time: 25 minutes | Yield: Serves 2


  • 1/3 cup flat leaf parsley
  • 1 garlic clove, chopped
  • 1/2 TBSP plus 1 tsp olive oil
  • 2 boneless, skinless salmon fillets, 3-5 oz each, 1 inch thick
  • Salt and pepper
  • 1/4 tsp red pepper flakes
  • 3 cups baby spinach (4 oz)
  • 1/2 cup canned chickpeas, drained and rinsed


  1. Preheat oven to 400F.
  2. Cut out 4 pieces of parchment.
  3. Pulse parsley, garlic and oil in a blender until a paste forms.
  4. Rub each fillet with 1/8 tsp salt and red pepper flakes. Rub paste on fillets.
  5. Divide spinach and chickpeas evenly on parchment, lay 1 fillet on each.
  6. Fold up to seal.
  7. Bake on 2 baking sheets, 9 to 10 minutes for medium rare or 11 minutes for medium. Unwrap.


Recipe Origin:  No idea.

Tilapia with Bell Peppers and Parsley Couscous

Prep: 10 mins.  |  Cook Time: 10 minutes  |  Serves: 4


  • One 7.6 oz box couscous
  • 1/2 cup plus 2 TBSP chopped flat-leaf parsley
  • Salt and pepper
  • 3 TBSP olive oil
  • 4 Tilapia fillets ( about 1 1/4 lbs), patted dry
  • 2 lemons, cut into wedges
  • 2 bell peppers, cut into thin strips
  • 1 onion, thinly sliced.


1. In a small saucepan, bring 1 1/2 cups salted water to boil; remove from heat, stir in couscous and cover. Let stand for 5 minutes. Using a fork, stir in 1/2 cup parsley, salt and pepper. Keep warm.

2. In a large nonstick skillet, heat 2 TBSP olive oil over medium high heat. Sprinkle fish wish S&P. Add to pan and cook, turning once until golden brown, about 5-7 minutes. Transfer to a serving platter, squeeze a wedge of lemon over each fillet and tent with foil to keep warm.

3. Using same skillet, heat remaining 1 TBSP olive oil. Add bell peppers and onion, season with S&P and cook until soft and golden brown, 6-8 minutes. Spoon veggies over tilapia and sprinkle with remaining 2 TBSP parsley. Serve with couscous and lemon wedges.

Recipe Origin: Torn out of a magazine.

Cod with Beans and Corn

Notes: The whole family loved this! Quick and so tasty. I got the cod from Whole Foods.

Servings: 4 | Prep Time: 3 minutes | Total Time: Less than 10 minutes


  • 1 tablespoon olive oil
  • 4 4-ounce pieces cod fillet
  • salt and black pepper
  • 1/2 pound green beans, cut in half crosswise (about 2 1/2 cups)
  • 1 leek (white and light green parts only), sliced into half-moons
  • 2 ears corn, kernels cut off the cob (about 1 cup)
  • 2 tablespoons store-bought pesto, plus more for serving


  1. Heat the oil in a large nonstick or cast-iron skillet over medium-high heat.
  2. Season the cod on both sides with ½ teaspoon salt and 1/8 teaspoon pepper. Cook until the undersides are golden, 3 to 5 minutes.
  3. Gently flip the cod and scatter the green beans and leek around it.
  4. Add ¼ cup water, cover, and cook until the vegetables are just tender and the fish is opaque throughout, 3 to 4 minutes. Transfer the cod to plates.
  5. Stir the corn into the beans, cover, and cook for 1 minute. Stir in the pesto. Serve with the cod and additional pesto, if desired.

Recipe Origin:  Adapted from this recipe.

Roasted Shrimp with Garlic and Lemon

Prep Time: 20 minutes | Cook Time: 20 minutes | Total Time: 40 minutes | Yield: 3-4 Servings


  • 1/3 cup olive oil
  • 1 lemon, zested then half cut into thin slices and other half into wedges
  • 3-4 fresh thyme sprigs, leaves removed
  • sea or kosher salt and fresh black pepper
  • pasta, couscous or rice for serving
  • 2 tablespoons butter
  • 1 lb peeled, deveined shrimp (21 to 30 per lb, tails off)
  • 5 cloves garlic, minced


  1. Preheat oven to 400 degrees F.
  2. In an 8×8 glass baking pan combine olive oil, lemon zest and thyme. Olive oil should liberally cover the bottom of the pan, if it doesn’t drizzle in a little more. Season with salt and pepper. Bake in oven for 10-12 minutes, checking every few minutes, if it looks like it is getting too brown remove and proceed to next step.
  3. Meanwhile cook pasta, drain and toss with a pat of butter or olive oil.
  4. Remove pan from oven, add butter and move it around a little to melt, add shrimp, garlic and the thin sliced lemons (don’t squeeze them), toss to coat with oil mixture. Bake for 8-10 more minutes or until shrimp turn pink and just start to curl, check often.
  5. Serve over pasta, couscous or rice tossed with additional extra-virgin olive oil and fresh-squeezed lemon with additional lemon wedges for serving.


Recipe Origin:  This blog. I haven’t made this yet, but when I do I’ll come back and add my notes.

Roast Fish with Crisp Potatoes, Olives and Bay Leaves

Prep Time: 10 minutes | Cook Time: 50 minutes | Total Time: 60 minutes | Serves: 4


  • 4 large baking potatoes, about 2 lbs
  • 1 cup extra virgin olive oil
  • Salt and freshly ground black pepper
  • 15 bay leaves
  • 1 cup black olives
  • 1 1/2 lb white fish (I like Tilapia or Catfish)


  1. Preheat oven to 400F.
  2. Peel and thinly slice the potatoes, either by hand or with a mandoline.
  3. Pour 1/4 cup oil into each of two 9x 13″ glass casserole dishes.
  4. Top with a single layer of potatoes. It is okay if they overlap a little.
  5. Season with salt and pepper and top with the bay leaves and the remaining 1/4 cup oil for each dish.
  6. Roast for 10 minutes. Check and turn the pan from back to front, shaking it a little. Roast for 10 minutes more. At this point, the potatoes should be browning. If not, roast for 5 minutes more.
  7. Top the potatoes with the olives and fish. Sprinkle the fish with salt and pepper. Roast for 10 minutes more, or until the fish is tender, but not overcooked. Serve immediately.

Notes: Buying bay leaves in the regular grocery store size is expensive, given how many you need for this recipe. Go to Sam’s or a similar store and get a gigantic tub of bay leaves. You will thank me. I have also doubled the amount of potatoes in this recipe. Everyone loves them and wants more.

Recipe Origin:  Mark Bittman’s excellent book The Minimalist Cooks Dinner. Bittman doesn’t like Tilapia, but I do, so we agree to disagree. It is excellent in this particular dish.