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.






Roll Tide Rolls

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: Serves a whole bunch of folks


  • 2 sticks margarine, softened
  • 1 tsp Lea & Perrins Worcestershire sauce
  • 3 TBSP yellow mustard
  • 1 medium onion
  • 3 TBSP poppy seeds
  • 3 packages rolls
  • 3/4 lb shaved ham
  • 1/2 lb swiss cheese


  1. Mix 1st four ingredients, then fold in poppy seeds.
  2. Slice rolls in half. Spread mix on both halves.
  3. Cover bottom halves with ham and cheese. Put tops on and cover with foil.
  4. Bake 20 minutes at 350F. Cut and serve warm.

Notes: Tailgate food. This recipe dedicated to the Alabama fans in my family.


The Best Ever Chicken Salad

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


  • 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


  • 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


  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.

Northern Pimiento Cheese Sandwiches

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: Serves 1


  • 12 oz extra sharp cheddar cheese
  • 6 oz roasted piquillo peppers
  • 4 cloves garlic
  • 1/2 cup Hellman’s mayonnaise
  • 2 slices good sandwich bread, ideally French farmhouse bread
  • 1 TBSP butter


  1. Break cheese into large chunks and put into food processor. Pulse until pebble sized.
  2. Add peppers and garlic. Process until everything is finely chopped.
  3. Add mayonnaise and process until smooth. (I don’t like that. I would leave it a bit un-smooth)
  4. Lightly butter both sides of bread and preheat a cast iron skillet.
  5. Toast bread.
  6. Spread about 1/3 c. cheese mixture onto one of toasted bread slices.
  7. Toast both sides of bread, and melt cheese mixture in between.

Notes: I saw this recipe somewhere and thought “This is what northern people eat and think they are eating southern food.” I’ve yet to try it but I want to. Hence my saving it here. I’m really skeptical about making the pimiento cheese mixture so smooth, and also the melting of it. One of the best things about a pimiento cheese sandwich is the coldness of the mayonnaise and pimiento cheese with the cool smooth white bread.

Recipe Origin:  No idea.

Pimiento Cheese

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


  • 1 lb sharp cheddar, shredded
  • 1 large jar pimientos, drained and diced
  • 3/4 cup Hellman’s mayonnaise
  • 1/2 small white onion, finely chopped
  • 1/2 tsp black pepper


  1. Combine, serve with crackers or on bread.

Notes: Can double this recipe.

Recipe Origin:  No idea.