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Tip Tuesday- Greek Yogurt trick

Here is a quick and easy tip for today:

To flavor my greek yogurt, I use TRUE lemon flavored drink packets and just sprinkle about 1/4-1/3 of the packet into my 1/2 c. or so greek yogurt serving. I mix and taste until it tastes just right and it’s a quick and yummy way to flavor your yogurt. I also add some reddi whip for some extra yumminess! My favorite flavor is the Raspberry Lemon ;)

Tip Tuesday- Trader Joe’s THM shopping list

Hello BTTW readers ;) I’m sorry I have not been posting as regularly as normal. I have been having some medical issues that I am dealing with. I am still eating THM and I know I would be feeling a lot worse if I were not. It is my one constant that makes me feel better. Having said that, I hope to be posting more regularly again but I’ll have to take it day by day.

My tip for the day is when you go to a grocery store you love and you find great THM items, write them down and share them!

My mom and sister were in town for the weekend, and we had fun shopping at Trader Joe’s near the airport for all of our yummy THM goodies! Here are a few favorites:

Trader Joe’s Shopping List:

My mom told me about this, which is THE MOST amazing dark chocolate ever!! It has a fruity flavor which is just so yummy and you get 2 bars in each package for only $1.50. This is a better deal than even the dark chocolate at Aldi’s. If you don’t go to TJ’s for anything else, go for this!!

P

Produce: Really you can’t go wrong with any of the produce because it is always so fresh, but here are some of my favorites:

Apples- always crunchy

Berries- my kids had the raspberries eaten before we left the store

Peaches

Pre-washed spinach

Mini bell peppers

Snap Peas

Also in the produce section:

Humus

Guac

Pico de Gallo

Canned Goods:

Salsa

Pizza Sauce

Alfredo Sauce- the best storebought Alfredo sauce I’ve ever had!

Bread Products:

Sprouted Bread

Dry Goods:

Uncle Sam’s Cereal

Oatmeal

Any and all varieties of nuts- they have good deals on these and they are so good!

These are a MUST HAVE!

Almond Milk- $1.99/ carton

Coconut Oil

Cocoa Powder

Coconut Spray

Flaxseed Meal- a really good price!

Almond Flour

Coconut Flour

Liquid Stevia

Wasa Crackers

21 Seasoning Salute

Dairy:

Cottage Cheese

Greek Yogurt

String Cheese

Feta Cheese

Shredded Cheese

Laughing Cow Cheese

Butter

Meat: 

You can find hormone free, organic, nitrate free meat that is reasonably priced! I love to get:

Bacon

Lunch Meat

Ground Turkey

Chicken Sausage- amazing on our speedy thin crust pizza’s ;)

Salmon (wild)

Chicken Breast

Freezer Section:

Frozen 0 % Greek Yogurt w/ no added sugar- Oh yeah! Great for an E meal or snack, especially in the summertime ;)

Frozen berries

Frozen veggies

 

What are your favorite THM finds at Trader Joe’s?

 

 

Tip Tuesday- Easy 2 week menu complete with grocery list and recipes

My tip for the day is to make sure you have an easy menu and grocery list to fall back on during those stressful times in your life where you barely have enough time to make it to the store let alone find new recipes and menu plan.

Here are 2 weeks of menus complete with recipes and grocery lists. Use them, tweak them, get ideas from them and make a 2 week menu of your own ;)

Grocery list for Menus 1 &2

 

Walmart or other grocery store

Strawberries

Feta Cheese (in my walmart it’s over by produce)

Laughing Cow Cheese Wedges (so are these)

Apples

Spaghetti Squash

Avocado

Tomatoes

Spinach (I like the organic pre-washed bc it’s easy to throw into a wrap when I’m in a hurry)

Cauliflower

Cucumbers

Zucchini

Stoplight peppers or bag of mini bell peppers

Garlic

Onions

Lemon

Celery

Low- Carb Tortillas (6 net carbs or less)

Lean lunch Meat

Turkey Bacon

Frozen Chicken Tenderloins

Ground Turkey (2 packages)

Butter

Cream Cheese (1/3 reduced fat)

Cottage Cheese

2 % Cheddar Cheese

Mozarella Cheese

Lt. Cheese Sticks

Frz. Green Beans

Frz. Broccoli

Frz. Cauliflower

Frz. Blueberries

Frz. Strawberries

Greek Yogurt

Sour Cream

Unsweetened Vanilla Almond Milk (30 calories/ serving)

Fat Free Reddi Whip

Eggs

Olive Oil

Balsamic Vinegar

Full Fat Ranch Dressing or other favorite dressing (carbs need to be 2 or less)

Chicken Broth

Natural Peanut Butter

Parmesan cheese shaker

Pesto Sauce

Salsa

Canned Tomato Sauce (no sugar added, 2 cans)

Curry Paste

Canned Chicken

85% dark chocolate bar

Truvia

Vanilla

Unsweetened Cocoa Powder

Canned Pumpkin (2 cans)

Pumpkin Pie Spice

Xantham Gum

Flax Meal

Oatmeal

Almonds- dry roasted or plain

Pecans

 

Notes:

* I get some food items at Costco. As a general rule, these foods are cheaper if bought in bulk but Walmart prices are not much more.

*The coconut oil at Costco is a tad more expensive, but the taste is better, in my opinion. LouAna’s coconut oil from Walmart works just as good;)

 

Costco or other bulk item store (except you’ll have to purchase coc oil at a different store if you don’t go to Costco)

Low Carb Tortillas (6 net carbs or less)

Frz. Green Beans

Frz. Broccoli

Frz. Blueberries

Frz. Strawberries

Shredded Cheese

Eggs (I usually get the cheapest to use for egg whites, and organic for whole eggs bc they have the good omega 3’s in them that you want)

Heavy Cream

Greek Yogurt

Coconut Oil

Almonds

Pecans

Canned Chicken

Olive Oil

Truvia

Natural Peanut Butter

Oatmeal

 

Amazon or Online

Note: If you don’t have Amazon prime, find someone that does or invest, it is so worth no shipping fees and getting your products in 2 days!

Unsweetened Coconut

Dried Blueberries

Xylitol (sweetner)

Glucommanan (a thickening agent)

 

Wegmans, Trader Joes, or other Health Food Store

Protein Powder (sweetened with Stevia)

Ezekiel Bread

Almond Flour

Coconut Flour

Xantham Gum

 

Disclaimer: I don’t think it’s right to give you the exact recipes from the book- you should buy the book if you want those and they are great! What I post on here will be from pinterest, blogs, from my own tweaked recipes from the book ;)

Menu 1: 

 

Monday or Day 1:

 B-fast: ½ c. oatmeal, ½ scoop protein powder, 1 t. PB, egg white from a boiled egg= E

Snack: ½ c. Greek yogurt w/ ½ scoop protein powder, frz. blueberries and

flax granola (homemade)=S

*if you don’t make the granola, it’s fine without it.

Lunch: Snack: Cottage Cheese, sliced strawberries, ff redid whip= S

Dinner: Spaghetti Squash w/ Bolognese Sauce/ Green Beans= S

Dessert: Pumpkin Cookies=S

 

Granola:

1 c. flaxmeal

2 c. chopped almonds (or a mix of almonds and pecans)

1/3 c. freeze dried or just dried unsweetened blueberries

Cinnamon to taste

1 c. coconut (unsweetened and shredded)

3 packets Truvia (or sweetner of choice)

 

½ c. water

2 T. vanilla

½ c. coconut oil (micro for 30 sec. to liquefy)

 

  1. Combine water, vanilla, coconut oil, sweetener, cinnamon
  2. On a baking sheet, spread out and mix together flaxmeal, nuts, blueberries, & coconut
  3. Toss wet ingredients w/ dry as evenly as possible
  4. Cook @ 300 degrees for 45 min – 1 hr. stirring mixture every 15 minutes.
  5. Enjoy with almond milk for cereal, or on top of yogurt or pudding for an added crunch;)

 

Spaghetti Squash w/ Bolognese Sauce:

Pierce squash with a knife or fork in several places for heat to escape so the squash doesn’t explode. Cook Whole Spaghetti Squash for 1 hour in a baking pan @ 375 degrees.  Or if you’re in a hurry, cut it in half and micro for 12 min. When cool enough to handle, cut the squash in half lengthwise with a serrated knife. Scoop out the seeds and fibrous strings from the center. Gently shred the pulp into strands with a fork. You now have a yummy substitute for spaghetti noodles! If you’ve never eaten this squash before, you might not be used to the taste but give it a chance. when you top it with your Bolognese sauce and plenty of cheese, you’ll find that it is the perfect low carb sub for pasta.

Bolognese Sauce:

 Sautee onions, bell peppers, and minced or chopped garlic in coconut oil over medium heat. Add in package (3 lbs. ) of ground turkey and brown. Take out ½ of meat and onion mixture and add some taco seasoning to save for tomorrow’s dinner. Add 1 can of no added sugar tomato sauce, cream cheese to taste, Italian seasoning, sea salt, and other seasonings you like. Serve over spaghetti squash and top with mozzarella or parmesan cheese.

 

Pumpkin  Chip Cookies:

 1 c. Almond flour (found at a health food store like Wegmans or on Amazon)

1/2 c. Coconut Flour (trader joes or amazon) you could use more almond if u don’t have coconut but coc. is cheaper)

1 c. Pumpkin

2 t. Pumpkin pie seasoning

1 t. Cinnamon

1 t. Sea salt

1 t. Baking soda

1/3 c. Truvia or Stevia

1/3 c. butter softened

2 eggs

1 t. Vanilla

1/2 85% dark chocolate bar chopped up

 

1. Mix dry ingredients together

2. Mix wet ingredients together and add to try, mix well

3. Add in chocolate pieces

4. Drop by T. (Or roll into balls) on a greased baking sheet (opt. Smash down with a fork bc these won’t expand like the cookies you’re used to)

5. Bake at 375 for 10-12 min.

 

Tuesday or Day 2:

 Breakfast: 2 eggs fried in butter= S

Snack: 2 pumpkin chip cookies= S
Lunch: Leftovers-
Spaghetti Squash w/ Bolognese Sauce/ Green Beans= S

Snack: chocolate pudding= S
Dinner: Taco burrito (no beans, low- carb tortilla (6 net carbs- carbs minus the fiber=net, avocado, cheddar cheese, taco meat from Day 1, small tomato, spinach) = S

Dessert: Skinny PB chocolate= S

 

Chocolate Pudding- from PINTEREST

 1 avocado

1 tsp vanilla

1/8 cup cocoa powder

1 Tbsp Truvia

3 Tbsp unsweetened almond milk

1/2 Tbsp cream

 Put all ingredients in your blender or food processor and mix until smooth. This makes 1 cup of pudding but to keep it an S dessert/snack, your serving size should be 1/4 cup. That was just the right amount for me to satisfy my chocolate craving!

 Skinny PB Chocolate:

1/2 c. coconut oil (melt down to a liquid in the micro for 30 sec.)

1/4 c. unsweetened cocoa powder

1/3 c. natural PB (opt, but good)

4 1/2 T. sweetner of choice- I like Truvia (make sure there is no added sugar, like in some of the baking blends)

1/2 scoop of chocolate or vanilla protein powder (optional, but it makes it taste not as dark)

Sliced almonds (optional, but good;)

 

Mix all ingredients. Spoon in mini muffin pan. Freeze and it makes 30. You can also freeze them in tupperware or on a cookie sheet with parchment paper and break off the pieces. These taste like PB cups to me;)

 

 Wednesday:

 B-fast: ½ c. oatmeal, ½ scoop protein powder, 1 t. PB, egg white from a boiled egg= E

Lunch: Ham wrap on Low Carb tortilla w/ LC cheese, spinach, mustard, tomato, plain skinny chocolate (no PB)= S

Snack: Cottage Cheese, sliced strawberries, ff redid whip= S

Dinner: Chicken Parmesan, Macafoni (macaroni made w/ caulilflower, cream cheese, cheese, cream), Green salad w/ cucumbers, red peppers, and olive oil and balsamic vinegar= S

Dessert: Chocolate Pudding= S/ Hot Chocolate= anytime food

 

 Chicken Parmesan- adapted from The Nutritionist Reviews blog: http://www.nutritionistreviews.com/2013/10/3-ingredient-chicken-parmesan-sartori.html

 Ingredients:

4-6 4 ounce boneless, skinless chicken breasts

½ cup shredded Parmesan cheese or mozzarella

½ cup fresh tomato sauce

 

Directions:

1.      Grill chicken breasts until cooked through on both sides.

2.      Place chicken breasts on a baking sheet and top with sauce and cheese.

3.      Broil on high for about 5 minutes or until cheese is melted and bubbly.

 

Hot Chocolate:

 1 c. almond milk

1 packet Truvia

1 heaping T. cocoa

Dash of cinnamon or pumpkin pie spice

Splash of vanilla

Squirt of Reddi Whip

Heat almond milk on stove or in micro. Mix in the other ingredients and top with reddi whip;)

 

Thursday:

 B-fast: 2 eggs fried in butter, pumpkin cookie= S

Snack: Celery & PB= S

Lunch: Chicken Salad- Chicken Breast, cucumbers, red peppers, celery, feta cheese over spinach and salad greens w/ ranch dressing (full fat baby!)= S

Snack: Almonds and cheese= S

Dinner: Light Coconut Curry w/ cauliflower rice= S

Dessert: Cheesecake=S

 

Light Coconut Curry:

 6 chicken tenderloins

Red & yellow peppers

Zucchini

Garlic Cloves

1 T. Red curry paste

4 t. coconut oil

¾ c. almond milk

1 T. butter

Pan-fry chicken over medium/ high heat in butter.  Add veggies until soft. Add milk and seasonings and let simmer. *Can add a jalapeno for flavor, but take it out before serving

 

Cauliflower Rice:

Book Recipe- p. 358

Mini Cheesecakes:

For Crust, combine 1 c. almond flour, 1 egg white,  2 t. sweetner, and a dash of cinnamon

1        Press flour mixture equally into 12 muffin holders.

2        Bake @ 350 for 10 min.

  1. For filling to the following:

1        In a mixer, or blender, combine the following:

i.      pkg. 1/3 fat less cream cheese

ii.      1 c. Greek yogurt

iii.      2 eggs, 10 t. Truvia, splash of vanilla, and juice from ½ a lemon

iv.      ¼ t. glucomannan or xantham gum (optional ingredient but  makes the end result smoother)

2        Mix well for 3 minutes or so

3        Wait for the crusts to cool slightly and spoon filling mixture evenly among the 12 muffin holders

4        Bake @ 350 for 30 min.

  1. Top with frz blueberries, whipped cream, and pecans
  2. Enjoy what tastes like a cheat food, but will actually do your waistline some favors and bless THM!!! J Seriously, I had this for my son’s birthday and our friends had no idea it was sugar free- amazing!

Friday:

B-fast: ½ c. oatmeal, ½ scoop protein powder, 1 t. PB, egg white from a boiled egg= E

Snack: Chocolate Frappa or Protein shake=anytime

Lunch: Baked chicken, green beans and parm cheese w/ olive oil= S

Snack: Yogurt/ Protein Powder= anytime

Dinner: Pizza! Chicken Pesto or Ham and Bell Peppers (As much as you want!!!- my husband and I share a whole pizza;)= S

Dessert: Muffin in a Mug=S

 

Chocolate Frappa:

Book Recipe p. 241

 

Protein Shake:

½ c. almond milk

½ c. water

3 lg. frozen strawberries

1 scoop vanilla protein powder

1 T. unsweetened cocoa powder

Handful of frozen spinach (optional, but you can’t taste the spinach and it’s a great way to get in some extra greens!)

 

Grain-Free Pizza Crust- from http://savvyhomemaking.com

Ingredients

  • 1 1/2 cup egg whites
  • 1/2 cup coconut flour
  • 1/4 cup ground flax meal, optional
  • 1 cup shredded mozzarella cheese
  • 1-2 tbsp italian seasoning, or the equivalent of the italian herbs basil, parsley, and oregano
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • pepper to taste, if desired
  • 1-2 cups marinara sauce
  • 1/4 cup fresh basil, chopped, optional
  • 2 cups mozzarella cheese, shredded
  • Toppings of choice: cooked chicken, diced veggies, sliced onions, mushrooms, spinach, turkey pepperoni, roasted red peppers

Directions

  1. Mix together egg whites, coconut flour, flax meal (if using), 1 cup shredded mozzarella cheese, and seasonings.
  2. Using 9×15 cookie sheet, set out a piece of parchment paper on the tray and spray it/oil it to keep things from sticking (I did not do this and it was a pain in the bottom to remove the pizza once cooked).
  3. Pour pizza crust mixture onto the sprayed parchment paper lined cookie sheet and spread around as evenly as possible, making sure to get to the corners.
  4. Bake for 20-25 minutes at 450F, or until cooked through all over.
  5. Remove from oven and let cool slightly before adding desired toppings.  I LOVE fresh basil with pizza for a more authentic taste, but use whatever strikes your fancy.  We really loaded ours up.
  6. Put back into the oven and bake at 450F for 5-10 minutes, until toppings have baked up and cheese has melted.  Broil on high for a few minutes to brown the crust, if desired.
  7. Slice up and enjoy!  A hearty side salad topped with flavorful S delights is a great addition to this yummy pizza.

 

Baked “Muffin in a Mug”

The MIM (muffin in a mug) recipe is famous in THM- you can make  a muffin in 1 minute in the micro, but it is from the book so I can’t share it here. I will share this one from a blog:


Because I discovered this week that I really, REALLY like the MIM better baked, I took some time to bake ahead so I could freeze a variety and pull them out when needed (especially those times I am headed out the door and need a quick take-a-long snack/meal). Here’s my basic recipe – tweaked because I like a less “eggy” taste – and with some fun variations.

4 heaping T almond flour
2 T coconut flour
2 T oat fiber
2 T ground flax
1 T coconut oil (melted)
1 T xylitol
1 egg
1/2 t baking powder
1/4 t sea salt
3 shakes nustevia or 4 ½ T. truvia
almond milk

Mix all ingredients well in a bowl, stirring in enough of the almond milk to make a thick batter. Spoon into four greased muffin tins and bake at 400 for about 15 minutes

vanilla – omit the flax
Italian cream – add in shredded coconut and chopped pecans
peanut butter – cut coconut flour and flax to 1T each, add 2T defatted peanut flour
pumpkin maple – cut down on the almond milk and add in apx 1/3c pumpkin puree and a dash of maple flavoring
mocha – substitute strong coffee for the almond milk and add 1-2T cocoa powder

And what could be better than some FROSTING – THM legal – to go on them?!
Soften and stir together:
2T cream cheese
1 T butter
a dash of vanilla
homemade Truvia to taste (mine is 1/2 c xylitol and 1/2t nustevia ground together)

strawberry – add in 2-3T chopped frozen strawberries (slightly thawed). Great on the vanilla MIM!
Italian cream – use the basic frosting and top with more chopped pecans and coconut
peanut butter – stir in 1T natural PB to the basic frosting
maple/caramel – to the basic frosting, add a dash of either caramel or maple extract
coffee – to the basic frosting add in a bit of VERY strong coffee or espresso
chocolate – add cocoa powder to the basic frosting depending on how dark you want it

 

Saturday:

 

B-fast: French toast w/ egg white, blueberries or applesauce, whipped cream= E

Snack: 0 % Greek Yogurt, Blueberries, sweetner packet- anytime

Lunch: Chicken Salad Wrap on a low- carb tortilla (canned chicken, mayo, ranch, mustard, bell peppers, spinach, Laughing cow cheese)= S

Snack: Pumpkin Frappa or Protein shake- anytime

Dinner: Italian Meatloaf w/Cauli Mashed Potatoes or  Garlic Mozzarella biscuits/ Green Beans= S

 

French Toast:

Use 2 slices of Ezekiel bread to make your French toast and egg whites only. This is from the book, so I can’t give you the recipe but experiment and have fun!

 

Pumpkin Frappa:

Adaptation from the Chocolate Frappa recipe in the book- instead of cocoa powder use ½ c. pumpkin, 1 t. pumpkin pie spice, cinnamon, & water, almond milk, sweetener, glucomanan or xantham gum, ice cubes

Italian Meatloaf: from http://gracefulabandon.blogspot.com

  • 2 lbs ground beef
  • 3tsp oregano
  • 3 tsp basil
  • 1 tsp sea salt
  • 1/2-1 tsp pepper
  • optional dash of cayenne for some subtle heat
  • 1/2 cup grated parmesan (aka “shaker cheese” by my kiddos0
  • 3 eggs
  • 1/4 cup tomato paste or sauce

Mix it all together and smooth it into a 13×9 pan (yeah, the whole loaf thing is cute, but we have company coming and there are already 8 of us, so we’re making a big ole meal!  This will be 9-12 servings, depending on how big your audience is.  We’ll all eat from it (9 of us) and have 2 servings or so left over.

Bake at 375 for 45-55 minutes.  Beware, it shrinks.  Pour out the fat and let it sit for a minute.

Slice and serve on a plate, topped with a generous ladle of marinara and sprinkle on some grated cheese.

For the side we had an antipasto: olives, cucumbers, tomatoes, basil, and mozzarella drizzled with olive oil and sprinkled with salt and pepper.

 I also made Garlic, Basil, & Mozzarella biscuits to go on the side, by tweaking the Marcy’s Cheesy Roll recipe on p.271 of the book.  We made 2 dozen small biscuits.  The ingredient list is below and you can follow the directions in the book for mixing and baking.

  • 10 eggs
  • 2 1/2 TB olive oil
  • 7 TB water
  • 2 1/2 TB baking powder
  • 1 tsp sea salt
  • 3.5 TB gluccie (follow the directions carefully!)
  • 2 cloves fresh garlic
  • 1/3 cup fresh basil, coarsely chopped
  • 2 1/2 cups mozzarella cheese

 

Cauli Mashed Potatoes

Book recipe- p. 361

 

Sunday:

 B-fast:  Chocolate Waffles= S

Snack: Chocolate Pudding= anytime

Lunch: Leftover meatloaf meal w/ green salad= S

Snack: Nuts/ cheese stick=S

Dinner: Cheesy Chicken, Broccoli Soup=S

Dessert: Muffin in a mug =S

 

Chocolate Waffles

7 eggs

1/3 c. almond flour

1/3 c. coconut flour

4 T. flax meal

3 T. cocoa

4 T. cream, yogurt, or cottage cheese

3 t. baking powder

1 scoop protein powder

1 ½ t. vanilla

4 ½ T. truvia

Mix wet and dry separately and then together. Cook in a waffle maker. Top with whipped cream, pecans, cinnamon, blueberries, strawberries.  Serve with bacon and eggs.

 

Cheesy Chicken, Broccoli Soup

Ingredients for soup to use and experiment with: Lg. can of chicken, chicken broth or bouillon cubes, Spinach, frz. green beans, broccoli, garlic, sautéed onions and peppers, cut up lunch meat or bacon, avocado, cream cheese, shredded cheese, sour cream, salsa, almond milk. Great for leftovers!

 

Menu 2

 

Breakfasts:

 

  1. ½ c. oatmeal, ½ scoop protein powder, 1 t. PB, egg white from a boiled egg- E
  2. French Toast w/ Ezekiel bread or other plan approved bread, 2 egg whites, cinnamon- dash of almond milk, sweetner & 1 T. polaner jam or ¼ c. applesauce-E
  3. 2 eggs in butter- S
  4. Omlette w/ cheese, veggies and ham or bacon- S

 

Monday:

 Breakfast: Eggs w/ butter- S

Lunch: Cobb salad w/ turkey bacon, feta cheese, ham or turkey, cucumbers, bell peppers, spinach, ranch or favorite dressing- S

Snack: Almond Joy Smoothie- FP (anytime)

Dinner: Pesto Chicken w/ Zucchini Noodles- use a carrot grater to grate the zucchini into strips, sautee in coconut oil or butter for just a few minutes until soft. Serve w/ broccoli and butter or other favorite veggie- For pesto chicken, buy your favorite pesto sauce and add to baked chicken and zucchini noodles;) S

Dessert: Cheesecake Berry Crunch- S

 

Tuesday:

 Breakfast: Oatmeal- E

Lunch: Leftover pesto chicken w/ broccoli- S

Snack: Nuts, 2 85% dark chocolate squares- S

Dinner: Taco Salad- taco meat, avocado, cheese, sour cream, favorite dressing, lettuce or spinach, cucumbers, bell peppers- S

Dessert: Chocolate Pudding- FP (anytime)

 

Wednesday:

 Breakfast: Eggs or Omelette- S

Lunch:  Taco Burrito (use taco meat from dinner last night, and load up all the fixings in a low carb tortilla)- S

Snack: Greek yogurt, ½ scoop protein powder, sweetener if needed, handful of nuts-S

Dinner: Mexican Meatloaf/ Macafoni/ green beans-S

Dessert: Peanut Butter Frozen Yogurt w/ sugar free chocolate sauce- S

 

Thursday:

 Breakfast: French Toast- E

Lunch: Leftover meatloaf, macafoni, and green beans- S

Snack: Minute Microwave Cheesecake- S

Dinner: Crock-pot chicken- S

Dessert: Chocolate Pudding- FP

 

Friday:

 Breakfast:  Eggs or Omelette- S

Lunch: Chicken salad wrap- S

Snack: Cottage Cheese, strawberries, FF reddi whip- S

Dinner: Pizza- S

Dessert: Peanut Butter frozen yogurt w/ sugar free chocolate sauce or skinny chocolate hard shell, reddi whip- S

 

Saturday:

 Breakfast: French Toast- E

Lunch: Cobb Salad-S

Snack: Almond Joy Smoothie-FP (anytime)

Dinner: Soup, Cheesy Garlic Biscuits- S

Dessert: Pumpkin Pie Cheesecake Pudding- S

 

Sunday:

 Breakfast: Oatmeal- E

Lunch: Leftover Soup- S

Snack: Pumpkin Pie Cheesecake Pudding-S

Dinner: Breakfast Burrito w/ scrambled eggs, cheese, sautéed veggies, salsa on a low carb tortilla-S

Dessert: Hot Cocoa, skinny chocolate-S

 

Healthy Almond Joy Shake (S)- (from Pinterest)

 * 1/2 c. lowfat cottage cheese

* 1-1 1/2 c. Almond Breeze Coconut and Almond Milk Blend or sub 1/2 coconut milk 1/2 almond milk You don’t have to use Coc. Milk if you don’t have

* a heaping scoop of vanilla whey protein powder (please read the serving for your brand of protein) I used chocolate

* a chunk of skinny chocolate for THM’ers or sub 1/4 c. sugar free chocolate chips

* Truvia or stevia to taste (I used a tablespoon of Truvia because I like sweet things) A good amount, otherwise it tastes like pureed cottage cheese needs sweetness!

*a splash of vanilla

*almond extract would be a yummy addition here! I didn’t have

*two large handfuls of ice

*Also I added a sprinkle of Gluccie powder to thicken up a little bit! (xanthum gum would work too)

  1. Blend cottage cheese and milk till smooth and creamy.
  2. Add all ingredients but chocolate and blend till smooth.
  3. Add chunk of chocolate and blend till it turns into tiny chips.
  4. Enjoy your Almond Joy!This makes a large shake or two smaller shakes

 

Cheesecake Berry Crunch S-

 Book Recipe p. 373

 

I LOVE Pearl’s Meatloaf- from book p.317

OR you can try this  recipe from THM blogger Jenni Mullinix. I haven’t tried it, but it sounds pretty good;)

 

Stuffed Muffin Pan Meatloaf- S

Jenni Mullinix

Ingredients

  • 1 pound ground beef (or ground turkey)
  • 1 egg
  • ½ cup ground rolled oats (or oat bran)
  • 1 Tablespoon Italian seasoning
  • dash of onion powder
  • dash of garlic powder
  • salt and pepper, to taste
  • 2 Tablespoons melted butter
  • 1 Tablespoon water
  • 1 cup shredded cheese (more or less)
  • Any other extras you want for the “stuffing”
  • Ketchup, if desired (homemade is best!)

Instructions

  1. Preheat oven to 350 F.
  2. Grind oats in blender or food processor.
  3. Mix all ingredients in a large bowl.
  4. Put a small amount of meat mixture in the bottom of each muffin hole. (I use a muffin tin that makes six large jumbo muffins.)
  5. Sprinkle a small amount of cheese over each one and any other additions wanted.
  6. Evenly distribute the rest of the meat mixture in each muffin hole, making sure all toppings are completely enclosed in the meatloaf.
  7. Bake for about 30 minutes, or until top is browned and each loaf is cooked all the way through.
  8. If desired, add ketchup the last 5 minutes of cooking time or right before serving.

 Macafoni- from book p. 359

orif  you want to try something a little different, here’s a recipe from the THM forum

 

Chicken and Bacon Ranch Macafoni and Cheese- S

 While I steamed some cauliflower, I fried some bacon in a skillet (this can be turkey or regular bacon, whatever you prefer) and chopped up some chicken tenderloin pieces. The chicken was still mostly frozen, but I could at least cut it up.

When the bacon was finished, I added some expeller pressed coconut oil to the pan and then threw in the chicken pieces to saute, along with some sea salt and black pepper.
Then I whipped up the cheese sauce from the THM book recipe “Macafoni and Cheese.” I made this one “3 cheese,” using the cream cheese, cheddar (I used white cheddar), and some Pecorino Romano.
I also added a Parmesan, garlic and herb seasoning to the sauce. You could use a homemade or store bought ranch seasoning mix, or some garlic and onion powder, dried chives, and a sprinkling of Parmesan cheese. I also used some gluccie to thicken my cheese sauce.
Chop up your steamed cauliflower (I steamed my very soft, and chopped it quite small), and crumble or chop your bacon into tiny pieces.
Mix the cauliflower and chicken into the cheese sauce, and then serve, sprinkling the bacon on top.
So yummy!
This could be a meal all its own, like I had it, or you could have a simple side salad with it.

My notes: I wouldn’t include the chicken with this if I am having it with the meatloaf, but it sounds like a yummy meal all on its own with the chicken;)

 Gluten Free Cream Cheese Crust Pizza-S (taken from PINTEREST)

A rich, perfect, low carb and gluten free alternative to traditional pizza crust. Easy to make, even more family friendly!

Ingredients

  • 2 (8 ounce) packages reduced fat cream cheese, softened
  • 4 eggs
  • 1/2 tsp pepper
  • 1 1/2 tsp garlic powder
  • 1/3 cup grated Parmesan cheese
  • pizza sauce
  • toppings of your choice, including shredded cheese

 

Instructions

  1. Thoroughly blend first 5 ingredients with a hand mixer or a rubber spatula
  2. spread evenly in a 10 X 15 cookie sheet lined with a silicone mat
  3. bake at 350 for 20-25 minutes, until browned
  4. allow to cool for 10 minutes or so before adding pizza sauce and your choice of toppings
  5. place under broiler for cheese to melt and brown

 

Peanut Butter Frozen Yogurt- S- (taken from Wholefoodmomonabudget.com)

 2 cups 0% plain Greek Yogurt

1/2 cup unsweetened almond milk
1/2 cup no-sugar added peanut butter
2 tsp. vanilla extract
1/4 tsp. sea salt
1/2 cup Truvia or 1/2 teaspoon of powdered Stevia or 1/2 to 3/4 cup xylitol – depending on how sweet you like your ice cream (my notes: xylitol is super sweet so it was overly sweet for me, I think 1/3 of a cup would be plenty- MM)
Optional: Sugar-Free Chocolate Syrup

Mix everything together except the optional Chocolate Syrup in a bowl.  Transfer to ice cream maker.  My Cuisinart took 25 minutes.

If you don’t have an ice cream machine: simply transfer the blended mixture to an airtight container, freeze, and stir well every half hour for 2-3 hours.

 

Sugar Free Chocolate Syrup- FP (anytime!)

1/2 cup cocoa
1 cup water
*2 cups xylitol OR  1 c. xylitol and 1 tsp. Stevia OR 3/4 cup Truvia

(my notes: I only used ½ c. truvia and ½ c. xylitol-MM)
1/8 tsp. sea salt
1/4 tsp. vanilla

Mix cocoa and water in a saucepan.  On medium heat, stir to dissolve cocoa.  Add xylitol or Truvia and stir occasionally until mixture comes to a boil.  Let boil for 3 minutes.  Take mixture off of heat and add salt and vanilla.  Let cool before using.  Store in a pint jar.  Enjoy!

Minute Microwave Cheesecake- S (from Yourlighterside.com)

2 ounces cream cheese, softened
2 Tbsp sour cream
1 egg
½ tsp lemon juice
¼ tsp vanilla
2-4 Tbsp sugar replacement sub (taste as you go)

Mix all ingredients thoroughly in a microwave-safe bowl. Cook on high heat for 90 seconds, stirring every 30 seconds incorporating all ingredients. Refrigerate until serving.

Optional: Top with fresh fruit, whipped cream and nut meal.

Makes one, one-cup serving.

Nutritional Information per serving: Calories: 299, Carbohydrates: 2.5 g, Fiber: 0 g, Net Carbohydrates: 2.5 g, Protein: 11 g, Fat: 27.6 g.

 

Soups! Soups are so fun to make, super easy and filling. You can experiment with veggies,  leftover or canned meats, creams, and broth. The Sky’s the limit! But if you need some ideas, here are a few:

 

Loaded Creamy Mediterranean Tomato Soup- heavy S- meaning cream and cheese

(Taken from PINTEREST)

THM S Loaded Creamy Mediterranean Tomato Soup (heavy S) 2 cans of tomato sauce, salt, pepper, a dash of cayenne, 1 tsp dried basil, 1 tsp oregano, 1/2 cup cream, 1/4 cup reduced fat cream cheese, 1/4 cup water, chili powder to taste. Bring to boil, summer for 20 minutes. Meanwhile, sauté chopped garlic, turkey bacon and 1 onion. Garnish on top, with herbs and sharp cheddar cheese

 My Creamy Chicken & Spinach Soup

1 lg can of chicken

3 bouillon cubes

Frozen spinach, green beans, broccoli

Minced garlic

Sauteed onions and peppers

Diced bacon or lean ham

¼ of avocado

Scoop of cream cheese

Ricotta or sour cream

Salsa

Almond milk

LF shredded cheese

 

As you can see, I just toss some of this and some of that in so the amounts are not exact, but the combined flavors are yummy!

 

Cheesy-Cheese Garlic Biscuits (Grain-Free Red Lobster Biscuits) from Satisfying Eats

Makes about 9 small biscuits or 6 medium biscuits

1 small biscuit: 100 calories, 8 grams of Fat, 1 Net Carb & 3.5 grams of Protein

1/4 cup blanched almond flour (I use Honeyville)

2 tbsp coconut flour (I use either TT, Honeyville or Bob’s Red Mill)

1 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1/4 cup fresh grated Parmesan cheese

1/2 serving of Kal Stevia (yes, just a pinch or just omit it)

1/4 cup heavy cream (or pure sour cream, I use sour cream now)

1 egg, cold

1/2 cup sharp cheddar cheese, grated (around 1 oz)

2 tbsp butter, softened (I used salted)

**Finish with Salted butter & dried or fresh parsley

 

Directions

Preheat oven to 350 degrees F.  In a medium bowl, mix dry ingredients. Then add remaining ingredients and mix with a wooden spoon or spatula until well blended.  Use scoop to scoop out dough onto un-greased cookie sheet lined with parchment paper (or not, see notes above).  Space 2-3 inches a part. Bake for 13-15 minutes for small biscuits and 20 minutes for medium biscuits.  Once out of oven, smear a bit of salted butter and sprinkle with a little parsley. Best served warm.

 

Pumpkin Pie Cheesecake Pudding (from the THM FB page)

I was REALLY craving the flavor of pumpkin pie!! I had seen an on-plan recipe for a pumpkin cheesecake, but didn’t want to bake. (Impatient??!?) So I improvised…..mixed cream cheese, Greek yogurt, pumpkin, Truvia, vanilla and pumpkin pie spice. Topped with real whipped cream. Then toasted some Joseph’s pitas with pumpkin pie spice and Truvia to give a little “crust” flavor. Yum. Yum. Yum. (That’s a tiny little glass dish, maybe 1/2- 3/4 cup total of pumpkin mix… Just enough to satisfy my craving!)

 

 

 

Tip Tuesday- Staying on plan during vacation and maintaining your weight loss

My handsome hubby and I just got back from our 10 year anniverary trip to Puerto Rico. Our anniverary is actually a few days after Christmas but one of us is always sick, so this was a real treat to actually celebrate it this year! Maybe we’ll permanently change our anniversary celebration date. I digress. Anyways, our resort was amazing and we were able to do so many fun things like kayaking, snorkeling, hiking, swimming, salsa dancing, and just enjoying being together. We stayed on plan (yes, my hubby follows the Trim Healthy Man lifestlye), the whole time except for splitting one frozen yogurt dessert- that was our one and only cheat, seriously. We did not even have a desire to cheat.  Not only did staying on plan give us the energy to fully enjoy our vacation and all the amazing activities available to us, but for the first time in history, I went on vacation and didn’t gain weight! It was fun and easy to do! I did it by buying and bringing groceries for breakfasts and lunches and choosing S meals when eating out for dinner. My tip for today is, when you go on vacation, with a little planning and forethought, it is totally worth it to stay on plan!

I’ll talk about dinner first. Restaurants are usually very accomodating and will make swaps for you. We swapped out french fries several times for salads and potatoes for zucchini noodles. For dinners, we enjoyed yummy salmon w/ butter and dill sauce over zucchini noodles and greens at the resorts Stingray Cafe, eggplant parmesean and caprese for an appetizer at the fancy Italian restaurant, southwest wraps with lettuce, tomatoes, cheese, and southwest sauce (I swapped out my own wrap) at the harbor grill, burgers w/ avocado, onion, tomato, lettuce, and mustard w/ salads and no bun at the Seaside Grill, and skirt steak w/ salad and blue cheese dressing at a local Puerto Rican place recommended by our friends called Casa Dante. Does this sound like we were deprived? Not in the least!

Our hotel room only had a small fridge that was barely cooler than the room temperature, so we made do and used our soft cooler filled with ice each night to keep our dairy and meat cold and kept the fruit in the so- called fridge.

For breakfasts, we had greek yogurt w/ pro powder, 1/2 banana, Uncle Sam’s cereal and fresh fruit like watermelon, papaya, mango, or cantaloupe. We also brought oatmeal packets for another option (we figured we could heat up water with the coffee maker), but didn’t end up eating oatmeal. The tropical atmosphere didn’t lend itself to warm oatmeal, and greek yogurt w/ fresh fruit really hit the spot. We did go out for one breakfast and had sausage,bacon, cheese and veggie omelettes. The restaurant gladly swapped out the hashbrowns for a bowl of fruit.

For lunches, we had tuna or ham wraps or pitas w/ nuts, cheese, and veggies and either humus or guacamole oh and 85 % dark chocolate squares.

For snacks we enjoyed PB and celery, nuts, string cheese, and treat squares I made at home from the recipe out of the THM book. I also brought TRUE cherry limeade and raspberry lemonade packets to jazz up our water a bit.

At night, I created random desserts w/ cottage cheese, strawberries (our bag of frozen strawberries stayed fresh enough in our sorry excuse of a refrigerator to last us the week), PB, atkins bars (I tend to use these only for vacations or emergencies), and cocoa almonds. We did split an ice cream treat one time, but THAT WAS IT!

And after eating all of this yummy food, I came home and stepped on the scale and MAINTAINED my weight. Never before in history have I maintained my weight on a vacation. I used to spend my vacations feeling bloated and having little energy because of what I let myself eat. But this time around, I had abundant energy to enjoy all of the fun activities that were available to us. I will never go back to anything else!! If I can do THM this easily on vacation, I know it’s something I can stick to for life!! I know you can do it too!!! Eating THM on vacation truly helped me enjoy it to the fullest and the bonus was being able to fit in my new swimsuit the whole week ;)

Here are some of our vacation pics- we both HATED any pics of us in swimsuits in our Fat days, but now we’re ok with them. I even convinced my hubby to show off his muscles a bit ;) He’d prob kill me if he knew I was posting this, hehe, but I wanted everyone to see that THM can stand for Trim Healthy Man too!!

 

 

 

 

Here is a list of groceries in case you’re interested:

From Home:

PB packets

Oatmeal packets

Uncle Sam’s cereal (in pre-portioned baggies)

Truvia packets

Turkey Jerky

Joseph’s pitas

Low Carb Tortillas

Atkins Bars

True Limeade or Lemonade packets

100 cal nut packs (I like the cocoa and cinnamon ones sweetened w/ Splenda- I know Splenda is not exactly plan approved but occassionally it’s fine and hey it’s vacation;)

Lime and BBQ nuts

Treat Squares or one other THM dessert (37 cal brownies work good too)

Cinnamon

Pro Powder

85% Dark Chocolate squares

Soft Cooler (for packing lunches)

Grocery Store on Vacation:

Pre-cut fruit like cantaloupe, watermelon, papaya, mango, apples, or whatever you like

Bananas

baby carrots

Celery

Snap Peas

Deli Meat

Laughing Cow Cheese

String Cheese

Frozen Strawberries (it’s ok if they defrost in your hotel fridge, they are cheaper than fresh strawberries and last longer ;)

Mustard

Ranch

Mayo

Tuna Packets

Cottage Cheese

Greek Yogurt

Humus

Guacomole or avocado Dip

Bottled Water

Paper Bowls

Plastic Cutlery

This is the food we had and we were completely satisified and not wanting for anything ;) What are your favorite THM vacation foods?

Note: Of course if you’re at an all inclusive resort, have breakfast included with your hotel, or just plan on eating out for every meal, simply stick to S foods. Eggs, bacon, and sausage for breakfasts and salads or grilled sandwiches sans bun w/ dressings will be satisfying lunches. Whatever your situation, it is possible and worth it to stick to THM. If you’re going to cheat, choose 1 meal and cheat deliberately and then get right back on track! Who wants to undo all of their hardwork and progress anyways? ;) I have faith in you, you can do it!

Tip Tuesday- Basic THM friendly Walmart grocery list

My tip for the day is to write out a basic THM grocery list for your favorite go-to store and make several copies of it, so on those weeks when you’re just too busy to plan, you can grab your grocery list and shop knowing you will have the right groceries in the house to stay on plan. Get any off plan groceries OUT OF THE HOUSE!!! If they are not there, you cannot eat them ;)

Here is my basic THM Wal-mart Grocery List:

Apples

Clementines/Oranges

Bananas

Strawberries

Cantaloupe

Lemons

Cucumbers

Snap Peas

Zucchini (can make “pasta noodles” with these)

Cauliflower (can make pizza crust, “mashed potatoes,” “macafoni” with this)

Carrots

Celery

Romaine Lettuce

Spinach

Bell Peppers

Tomatoes

Broccoli

Spaghetti Squash

Sweet Potatoes

Low- Carb Tortillas (make sure they only have a net carb count of 6)

*some Walmarts carry Joseph’s pitas and flatbreads

Chicken Breast

Ground Turkey

Lunchmeat

Turkey Bacon

Laughing Cow Cheese Wedges

Cheese

Cream Cheese

Cottage Cheese

Butter

Fat Free Reddi Whip

Heavy Cream

0 % Greek Yogurt

Cottage  Cheese

Unsweetened Almond Milk (30 cals/ 1 cup)

Frz.Blueberries

Frz Strawberries

Frz Green Beans

Frz Broccoli

Frz Cauliflower (great for making pizza crust or macafoni or mashed cauli)

Coconut Oil

Flaxseed Meal

Almond Flour (it is cheaper online, but if I’m out I’ll get it here)

Cocoa Powder

Extracts- they have tons of flavors- my favorites are caramel, raspberry, and coconut

Sweetner of choice (stevia or truvia)

Eggs/ Liquid Egg Whites

Canned Chicken

Canned Tuna

Almonds

Natural Peanut Butter

Chicken Broth

Uncle Sam’s Cereal (great for mixing in yogurt)

Tip Tuesday- Shortcuts to help Busy People

I don’t have time!!!

Some shortcuts to help busy people

1. Stop by a fast food joint and grab a sandwich (make sure the protein is grilled, not breaded) with all the fixings and no bread.  A little messy in the car, so just bring napkins and ask for a fork! I keep low carb wraps in the car as well so I can just transfer the fixings ;)

 

2. Buy pre-packaged/ pre-washed fruits and veggies. My favorite is triple-washed spinach from Wal-mart. I can just grab a handful and throw it in my wraps or use it to make an easy salad with. Pre-bagged apples are great too, just eat them with your “E” meals.

 

3. When you do have time to cook, make a double recipe and freeze 1/2 for the next week or if you don’t mind eating the same dinners save for a few meals throughout the week.

 

4. Pick up a Rotisserie chicken at Wegmans or Costco, or anywhere where you can find a good price. You can eat several meals using these.

 

5. Make skinny chocolate weekly so you always have some chocolate/ something sweet on hand- this is the easiest recipe to make and super quick!

 

6. If you like baked goods, bake 1 dessert for the week in pre-portioned amounts so you have it all week.

 

7. Make a big batch of soup which is super easy to pull out of the fridge and heat up and lasts awhile.

 

8. If you are limited on time to grocery shop, try the Peapod grocery delivery service. You can order your groceries a few days beforehand and as long as you lock in your delivery time, you can change your order up to the night before delivery. I did this for 4 months after Maxy was born and I LOVED IT!!

 

9. Pick one day when you do have time to cut up veggies, bake a dessert, grill some chicken, etc. so you can just grab your food out of the fridge and go.

 

10. Get individual sized plain greek yogurt from the store to pack in lunches or to grab on the go, take a baggie of protein powder and some nuts and you have a perfect snack!

 

11. Keep nuts in the car for when you really need a snack to tie you over. Don’t go overboard on these, but they are really handy;)

Tip Tuesday- My Top 11 FP snacks!!

I LOVE FP snacks- you don’t have to worry too much about if you had an E breakfast and you’re going to have a S lunch or vice versa, you can have these even at the 2 1/2 hour mark and you’re golden. I keep a list of my favorite FP snacks on the fridge to eat with a meal if I’m still not full yet or I’ll pick a few for a good filling snack ;)

Here are my fave FP snacks:

1. 2 boiled egg whites, a small diced tomato, light laughing cow cheese, basil (fresh when I have it on hand), on top of 1/2 Joseph’s pita or just boiled egg whites with salt and pepper

2. 1/4 c. cottage cheese w/ a few strawberries and ff reddi whip on top

3. Protein shake- 1 T. Peanut flour, 1 c. almond milk, 1 scoop vanilla protein powder, 1/2 tsp. coconut extract, 2 drops liquid stevia, handful of spinach, handful of ice- so yummy and so satisfying. The protein really helps with the hunger!

4. A slice of lean deli meat wrapped around a dill pickle spear, sometimes I eat two of these;)

5. Hot cocoa w/ Cinnamon dippers

low-carb-cinnamon-crisp-rec

6. About 7 almonds w/ light string cheese

7. 1/2 Joseph’s pita nuked for about 50 sec., broken into chips, served w/ LC cheese and salsa or about 1/4 c. cott cheese and salsa

8. 1/2 c. greek yogurt w/ TRUE cherry limeade or TRUE mango peach drink packet mixed in w/ a little ff reddi whip on top

9. 1/4 c. cottage cheese w/ a small sliced tomato and some italian seasoning

10. Lemon Muffin in a bowl-  Follow the directions for the MIB (THM p. 258) & replace cocoa w/ vanilla protein powder, use 1/2 juice of lemon or 1/2 tsp. lemon extract), put a squirt of reddi whip on top

11. Pre-washed green beans or sugar snap peas w/ some humus

What are your favorite FP snacks?

Just be sure when you are eating a FP snack in between a meal that you do not food stack. To avoid this choose a small snack to get you through to the next meal ;)

Here are some more FP snack ideas:

Pinterest FP snacks

More FP snacks from Pinterest

Jennifer griffin’s Top 5

 

Tip Tuesday- Crockpot Meals for lunch AND dinner

I’ve mentioned before how my crockpots are some of my favorite kitchen appliances. I love that I can throw lunch or dinner in when I have time and then it’s ready for meal time. These days my schedule is especially busy, so I’ve been really utlizing my mini crockpot for lunches. At breakfast, I throw in a piece of salmon or tilapia with sesasonings and veggies or some chicken tenderloins and I have some cooked meat by lunchtime that I can use on salads, in wraps, as a soup, or to be eaten with some warm veggies on the side.

In case you need a visual, here is my mini crockpot:

Crock-Pot® Slow Cooker - 2 Qt

I purchased mine at Target, but you can also get it off of Amazon.

Just this last week here are the lunches I cooked in my mini crockpot:

*Note: Do not cook broccoli in a crockpot or it will stink your house up terribly! I learned this the hardway;)

1. Mexican chicken (FP)- Frozen chicken tenderloins, salsa, laughing cow cheese

2. Salmon (S)- salmon filet, sweetener packet, hot mustard, green beans

3. Chicken Bacon Soup (FP or S)- Bacon, chicken broth, red peppers, chicken tenderloins, laughing cow cheese wedge, a small scoop of 1/3 reduced fat cream cheese- ate this as a soup and then the next day ate it over konjac noodles.

4. Tilapia and green beans (FP or S)- Tilapia, pesto, basil, green beans- cooked on low

5. Garlic Chicken (FP)- Frozen chicken tenderloins, garlic powder- that was it! I used it to put on top of a salad and ate some for a snack later

6. Chicken and Sweet Potatoes (E)- Chicken tenderloins and sweet potatoes- A fabulous quick and easy E meal;)

I’m sure there are several options you can try. Have you used a mini crockpot before? What is a favorite meal you have cooked in it?

Crockpot Dinner Ideas:

1. Sweet Potato Chili (E)- I had some cooked ground meat in the freezer and threw this in the crockpot along with all the other ingredients needed for the chili. I came home from church to a house smelling like homecooked chili and we were ready to eat in literally 5 minutes!

2. Spicy Cheesy Chicken (FP or S)- Rotel, large spoonful of 1/3 reduced fat cream cheese, chicken tenderloins, chicken broth- this combo is pretty amazing! Our favorite way to eat it is in a low carb wrap with some spinach.

3. White Enchiladas (S)- Chicken tenderloins, sour cream, reduced fat cream cheese, handful of mozarella cheese, a small can of green chilis, chicken broth- throw this mixture in some warm low carb tortillas and you have a quick, tasty, enchilada. You could even wrap up the fixings, sprinkle some cheese on the top and broil for a few minutes if you want them more like an enchilada;)

4. Italian chicken (FP)- italian seasonings like basil and oregano, chicken broth, chicken tenderloins, plan approved italian dressing- serve over spaghetti squash noodles or zucchini noodles

5. Parmesan chicken (FP or S)- chicken tenderloins, plan approved marinera sauce, mozerella cheese- you can throw in some veggies too or eat it with a side salad

*NOTE: When a meal is labeled as FP or S, it means that the meal can be considered FP as long as you don’t add too much fat to it. If you use a lot of cheese or other source of fat, then it goes into S territory.

There are truly numerous possibilities! These are just some of my favorite. Do you have any favorite crock pot meals? Pearl and Serene also give a lot of crockpot ideas in the book so be sure to check those out as well.

Here are some more crockpot ideas!

Stacy Makes Cents Crockpot Meal Ideas

Pinterest Crockpot Meals

Tip Tuesday- Tips for newbies

1. Jump in with two feet! Notice I say jump in and not put one toe in. Its hard to be successful at this if you try it just 50% of the time. It’s such a fun way to eat and the variety is endless. You will not be hungry or deprived and you will lose weight doing it! Remember it is a lifestyle and not a quick fix. The weight may come off slowly, but you will be healing your body in the process and the important part is the weight will come off, even if it’s slow. You will enjoy cooking again and eating out. You will have little desire to “cheat” because you can eat a lot of your favorite foods. I love that I can have THM pizza, cheesecake, pudding, chicken alfredo, sweet potatoes, fruit, steak, mint shakes, pumpkin cookies, lemon meringue pie, chocolate, ice cream. Really you CAN find a way to THMify any of the foods you love.  Did I mention you can have chocolate?? Go for it, even if your family is not on board yet, do it for you 100% and see for yourself;)

2. Get the processed food out of your house. Your kids don’t need it either. It’s not healthy for anyone. Throw it away! The faster you get it out of your house the better.

3. Stick to this program even if you are confused and make lots of mistakes at first. It will all of a sudden click for you and you will find glorious freedom in not having to count anything;) You will experience constant levels of energy which you will love! The weight loss will come, faster for some than for others, but we all have our own journeys so don’t compare.

4. Figure out why you want to do this program. Do you want to lose a certain amount of pounds? Have more energy ? Get healthier? Figure out what’s motivating you, write it down, and put it somewhere you can see it and read it often.

5. Write down questions you have about the program. Don’t rely on your memory. Write them down as soon as you can and post the question to any THM fb page you are a part of when you have time. The more questions you ask, the more successful you will be.

6. Choose 1 day a week to weigh in. Plan on weighing in in the same clothing (or none at all;) at the same time each week, but don’t get obsessed with the scale. Focus on how you feel in your clothing and overall. Some women lose inches and can tell in their clothing even if it doesn’t necessarily show on the scale.

7. Make a list of several of your favorite meals and see if you know enough about the program to make them THM style. If not, pinterest it or ask on one of the THM pages;)

8. Focus on what you CAN have and not what you can’t. What you CAN have will help you reach your goals. Trust me, those chips are not worth it. I’ll take my lavash pita chips with salsa and guac anyday over a regular tortilla chip because they are tasty and they help me get closer to my goals;) It’s a no brainer really!

9. Enjoy the journey and have FUN learning a new program, trying new recipes, and experiencing the healing of your body.

10. Happy THMing everyone!

Tip Tuesday – Ordering speciality ingredients and products

Although you CAN do the THM lifestyle without specialty foods, it is a whole lot more FUN with them;) And if you have a sweet tooth, you’ll need to experiment with sweeteners to see which ones you like. But sometimes it’s hard to find the specialty foods in your local grocery store. I’ve had to hunt around a bit to find which stores carry which foods. Fortunately in this day and age, I can always go online and order the foods that I can’t find in the store (or that are cheaper online). Plus, you can’t beat having groceries delivered to your door step!

My go-to site for ordering online is Amazon. You can find just about anything on Amazon, and their prices are usually pretty good. And I love Amazon Prime. If you are a member you can often get free two-day shipping! You can even try it for FREE for 30 days to see if you like it:)

So I created a new page on my blog called “Favorite Products” (find it on the menu bar) where I’m cataloging all the products that I’ve found and ordered online. It’s a work in progress, so check it now and later to see what’s there. Also, if you find a good source online to order THM ingredients, let me know and I will add it to the page to share with everyone.

I’m going to highlight my mini crockpot. This is one of my all-time favorite products. I’ve made overnight oatmeal in it and almost daily, I throw in a few chicken tenderloins in the morning with some garlic seasoning or sometimes just some salsa and it’s done by lunchtime. I can make wraps, salads, fajitas, any lunch item I’m in the mood for with no fuss;)

Crock-Pot SCR200-B Manual Slow Cooker, 2 Quart

If you’re looking for Joseph’s products and can’t find them in your local Walmart or BJ’s, here is the website:

Joseph’s products

These pita breads are a MUST if you like chips and salsa (cut them in half, nuke for about 50 sec. and voila! they can easily be broken into chips to eat with salsa and cottage cheese, salsa and queso, or salsa and laughing cow cheese) A STAPLE in my house;)

Other Joseph’s products I love are the flatbreads, tortillas, and you can even get Dreamfield’s LASAGNA noodles off of their site (I’ve never seen the lasagna noodles at Walmart;)

Another great website I’ve found that I order from a lot is iherb.com where you can find sweeteners, flours, etc. Sometimes they have great sales and have free shipping if you order more than $20 worth;)

iherb.com

Right now this liquid stevia is on sale for $1, along with the plain and french vanilla flavors. I don’t prefer to use stevia in my baking because it is too bitter for me, but I love it in my hot cocoa and other drinks;)