THM Menu #2

Monday:

  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Crispy Salmon (THM book, pg. 283) with steamed broccoli and a pat of butter
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (S) Egg Roll in a Bowl

Tuesday:

  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: (E) Apple Spice Muffins – 2
  • Dinner: (S) Crockpot Creamy Chicken Tacos (Add lettuce wraps for adults and taco shells for kids)

Wednesday:

  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Crispy Salmon (THM book, pg. 283) with steamed broccoli and a pat of butter
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (E) Chana Dahl Soup (THM book, pg 311) w toast, shredded mozzarella

Thursday:

  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: (E) Apple Spice Muffins – 2
  • Dinner: (S) Leftovers Crockpot Creamy Chicken Tacos (Add lettuce wraps for adults and taco shells for kids)

Friday:

  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Lettuce Wraps (THM pg. 297)
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (E) Leftovers Chana Dahl Soup (THM book, pg 311) w toast, shredded mozzarella

Saturday:

  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: ???
  • Snack: Oikos Triple Zero Yogurt
  • Dinner: (S) Artichoke Chicken Thighs

Notes:

 

 

 

 

 

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THM Menu #1

Sunday:

  • 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.

Monday:

  • 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

Tuesday:

  • 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.

Wednesday:

  • 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

Thursday:

  • 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

Friday:

  • 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

Saturday:

  • 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.

 

 

 

 

 

The Best Ever Chicken Salad

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes | Yield: Serves 4-6

Ingredients:

  • 3½ cups boiled, shredded chicken (about 2 boneless skinless chicken breast halves)
  • 3 stalks celery, diced
  • ⅔ cup pecans, chopped
  • ½ cup dried cranberries, roughly chopped
  • 2 Tbsp finely grated Parmesan cheese
  • Sliced bread, or lettuce, for serving

Dressing

  • ⅔ cup mayonnaise
  • ¼ cup apple juice
  • 3 Tbsp honey
  • 2 tsp apple cider vinegar
  • 1 tsp yellow mustard
  • 1 Tbsp poppy seeds
  • ½ tsp onion powder
  • 1/4 tsp Salt
  • freshly ground black pepper to taste

Directions:

  1. Boil chicken for 15 minutes on medium high, 10 minutes more on medium. Take off eye and let cool in pot. Shred chicken with 2 forks.
  2. Combine the first five (5) ingredients in a large bowl.
  3. Whisk the dressing ingredients together. Pour dressing over chicken in large bowl. Toss gently.
  4. Serve as a sandwich, or on top of a lettuce leaf.

Notes: Recipe Origin: Adapted from this recipe.

Pear and Apple Salad with Poppyseed Dressing

salad

It goes well with this dressing.

Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes | Yield: Serves 4-6

Ingredients:

  • 1 bag of romaine lettuce
  • 1 (6-oz.) block Swiss cheese, shaved
  • 1 cup roasted, salted cashews (or walnuts)
  • 1/2 cup sweetened dried cranberries
  • 1 large apple, thinly sliced
  • 1 large pear, thinly sliced
  • Chicken, if you want it

Directions:

  1. Toss together first 6 ingredients in a large bowl; serve with Lemon-Poppy Seed Dressing.

Notes: You do not need to peel apple and pear, just slice thinly.

Recipe Origin: Based on an old Southern Living recipe.

Chicken Salad

Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes | Yield: Serves 4

Ingredients:

  • 2 chicken breasts, cooked
  • 1/2 cup yogurt – whole milk or Greek style
  • 1/4 cup mayonnaise
  • 1/2 shallot
  • 1/2 cup dill (after chopping) OR 3 TBSP dried dill
  • 1 teaspoon salt, or to taste
  • Fresh black pepper

Directions:

  1. Get chicken breasts from Breakfast Klub Chicken, or just boil them according to step 1 of this recipe.
  2. Shred the chicken off the bone with two forks then chop the resulting shreds finely. Peel and chop the shallot finely and toss with the chicken.
  3. Whisk the yogurt, mayonnaise and dill together and season with salt and pepper. Pour over the chicken and toss. Refrigerate for an hour to let the flavors come together.

Notes: Use chicken breasts from Breakfast Klub Crockpot Chicken or any others you have.

Recipe Origin: Adapted from this recipe.

Strawberry, Chicken and Baby Spinach Salad

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: Serves 4

Ingredients:

  • 8 oz strawberries, halved and hulled
  • 1 small shallot
  • 3 1/2 TBSP balsamic vinegar
  • 3 1/2 TBSP vegetable oil
  • 1 tsp honey
  • 3 skinless, boneless chicken breasts
  • 1 bag (6 oz) baby spinach
  • 2 oz goat cheese log, sliced into rounds
  • 1/4 bunch chives, chopped

Directions:

  1. In a blender, puree one quarter of the strawberries, the shallot, 2 1/2 Tbsp balsamic, 2 Tbsp oil and the honey; season with salt and pepper. Season chicken breasts with salt and pepper.
  2. In a large skillet, heat the remaining 1 1/2 Tbsp oil over medium heat. Add the chicken and cook, turning once, until cooked through, about 8 minutes; transfer to a plate and tent with foil.
  3. Meanwhile, add remaining strawberries, 1 Tbsp balsamic and 1/4 cup water to skillet and simmer, stirring, until the berries are warmed through, about 1 minute.
  4. In a large bowl, toss the spinach with the strawberry vinaigrette and divide among 4 plates. Slice the chicken breasts 1/4 inch thick and place on top with warm strawberries, goat cheese and chives; season with salt and pepper.

Notes:

Recipe Origin:  No idea.