Stacy Craft

Name: Low Carb Dippin' Dots Copycat Recipe - THM FP
Total time: 5 min
Yield: 2 Servings
Ingredients: 1/2 Cup Low Carb/Sugar Yogurt ((Two Good is a good brand choice)); 1/3-1/2 Cup Frozen Wyman's Wild Blueberries ((Can sub other berries))

11 THM On Plan Protein Bars

March 27, 2021 by Stacy Craft Leave a Comment

Need some THM on plan protein bars that you can buy at the grocery store? You are in luck, there are quite a few options!

It happens to us all. We end up working late, get stuck at the ball field all day long or simply decide to go grocery shop on an empty stomach.

You end up hangry and ready to inhale anything you can find. On plan what? You don’t even care. But you know you will regret an off plan choice later once those hunger pains wear off.

Or if you have you life together (unlike me!), you might be looking for a THM on plan protein bar that you can stash in your car, purse and desk drawer to always be ready for a protein emergency!

Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.

11 THM On Plan Protein Bars

Protein bars are tricky because most store bought protein bars have a lot of off plan ingredients, fillers and sweeteners.

But that doesn’t meen you are doomed to a life of making homemade protein bars! There are still lots of options that are either fully on plan or approved as a THM personal choice.

Here are your choices!

THM S Protein Bars

Kiss My Keto Bars (S)- You can find these on Amazon, Kroger, Walmart, Sams, Sprouts or Vitacost.

THM Protein Pleasure Cookie (S)- From Official THM Store

THM Protein Chocolate Bar (FP) or Strawberry Baobab Bar (S)- From Official THM Store

Epic Bars (S)- While these are not your traditional protein bar, they are indeed packed with protein, portable and ready to eat!

THM Personal Choice Bars

Think Thin (S)

Quest (watch for those sweetened with Sucralose. Those are not even allowed as a personal choice). Here are the ones sweetened with only on plan sweeteners (S): Chocolate Hazelnut, Chocolate Peanut Butter, Chocolate Sprinkled Doughnut, Cinnamon Roll, Double Chocolate Chunk, Lemon Cake, Mocha Chocolate Chip, Peanut Butter Brownie Smash.

Kirklands Protein Bars (from Costco – S)

B-Up Bars (S)

Built Bars (FP)

Love Good Fats Bars (S) – Not highly endorsed due to the syrups.

No Cow Protein Bars (S)

Kind Bars (S) the dark chocolate and sea salt variety is your best option with this one.

Are Larabars THM Approved?

Larabars are not on plan. Although the THM app does say that they could be used as a rare personal choice if you are pregnant, nursing or at goal weight (and it would be a XO). The reason that Larabars are NOP is because it is dried fruit combined with fats.

The dates & dried fruit are likely to spike blood sugar.

What about the other fruit bars that are on the market? Most of these will still be a personal choice because of the concentrated fruit which is higher in natural sugar but there are some decent choices.

And I’m always going to say that any of these are better than a candy bar or a drive thru burger! So if it is between eating this or making a really bad choice, eat the fruit bar.

Pressed by Kind (E) – These are low in fat and fit in the carbs for an E meal. They are also date free which I like and contain only on plan ingredients. But at only 1 gm of protein, you will have to add in a protein source.
That’s It (E) – These contain only 2 on plan ingredients and are date free. Same as above, they are low in fat and fit the carbs but you will need protein.

Again, these have fruit in a concentrated amount so I wouldn’t make a daily thing out of these. But to keep in your purse in case of emergency? I feel good about it.

Need More Easy & Store Bought THM Options? Check out these Trim Healthy Mama buying guides:

Easter Trail Mix With Carrot Bugles

February 28, 2021 by Stacy Craft Leave a Comment

This simple Easter trail mix with carrot Bugles is easy to make with just a few ingredients.

An Easter trail mix with carrot Bugles is a fun snack for the kids this holiday and it can be made in just a few minutes.

I don’t know about you but I love having easy holiday treats that can be made quickly and are just as cute as the more elaborate alternatives. And this bunny tail snack mix with chocolate carrots fits the bill!

The main trail mix is easy enough for your toddler to help with and the Bugle carrots are just a simple melt & dip for the adults (or older kids).

Let’s get to making Easter trail mix!

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Easter Trail Mix With Carrot Bugles

What You Need:

To make this Easter Bunny snack mix with carrot Bugles, you will need just a few ingredients.

You can easily adjust this recipe to accommodate for likes/dislikes or what you have on hand.

Making the Carrot Bugles

Creating the carrot Bugles is easy and adds a little bit of extra to an otherwise simple Easter snack mix.

Start by melting the candy melts in the microwave according to the directions. You will want to work in two batches so save a small portion of your bag to melt later.

Hold the Bugle chip by the widest part with your fingers and dip into the melted orange candy. So you are dipping the pointed part up to your fingers, leaving a small portion of the Bugles undipped.

Place on a silicone baking mat or sheet of wax paper to dry. Continue melting Bugles until you run out of chocolate.

Next, melt the second batch of candy melts according to directions.

Pick up each Bugle by the tip this time (the portion already dipped). Dip the wide portion into the melted candy and then immediately dip into the green sprinkles.

Place the Bugle Carrots back on the silicone mat to dry.

Mixing the Easter Trail Mix Up

Now for the easy part, mixing up the Easter trail mix with carrot Bugles.

Dump in one bag of Easter M&M’s, one box of Annie’s Bunnies, half a bag of mini marshmallows and the carrot Bugles.

Gently toss the ingredients together, place in a bowl or individual cups or bags for serving.

Need More Easter Ideas?
Easter Egg Honeybun – Kids Decorate!

Infant Easter Basket Fillers Under $5

Preschool Easter Basket Fillers Under $5

Personalized Easter Basket Items for Teen Girls

Toddler Easter Basket Ideas

9 THM Meals For Off Plan Family – Cook Once

February 27, 2021 by Stacy Craft Leave a Comment

When starting a new way of eating, your family is not always quick to jump on board. Here you will find 9 THM meals for off plan family that is easily adapted for those on plan and following Trim Healthy Mama!

Making two meals for supper is something I’ve never been a fan of (even for my little kids). So I thought I would share how we cook THM meals for off plan family and still only cook one meal.

Before my husband embraced THM, lost 40 lbs and reversed his Type 2 Diabetes, he ate off plan. I also have and elementary aged child and a toddler as well. And let’s be honest, they might love broccoli today and hate it tomorrow.

Even though I was the only one consistently eating on plan, I didn’t cook multiple meals. I found a way to adapt a main meal to please on plan and off plan family members and now I’m sharing that with you!

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

9 THM Meals For Off Plan Family – Cook Once

Being able to cook once at dinner time is very important to me. After working all day, cooking two different meals is not in my vocabulary.

Here are examples of THM meals for off plan family that can be adapted for on plan members and off plan kids or family. It may also work if you want your kids or husband on plan but they have different needs than you.

For example, growing kids that need XO’s or maybe you feel like an E and hubby wants an S.

We will talk about many possibilities using the same base meals that are all Trim Healthy Mama family favorites. Allowing you to cook once and have your entire family eat!

Spaghetti

For spaghetti, I do normally have to cook a different base to serve our pasta on but we all eat the same sauce. The exception is if we are all eating Dreamfields because the whole family likes that.

S Option: Ground beef/Italian sausage meat sauce over Dreamfields pasta, zucchini zoodles, french style green beans or spaghetti squash.

E Option: Roasted chicken breast with marinara over a lentil pasta.

XO Option: Ground beef/Italian Sausage meat sauce over lentil pasta.

Off Plan/Kid Option: Regular pasta with the meat/sauce of your choice.

Tacos

For taco Tuesday, let’s first talk about the meat.

This is the best ever taco meat, made in the Instant Pot. You can easily adapt to use lean ground beef or turkey for an E.

I use this homemade taco seasoning with Nutritional Yeast. It is easy and cheap to make. Mix up a batch and you will have it ready for several weeks of Tacos.

S Option: Taco Salad – meat, cheese, olives, sour cream, fajita veggies (peppers & onions) or taco meat on low carb tortilla.

E Option: Tacos in a Bag (My daughter loves this)

XO Option: Taco meat plus beans in a low carb tortilla.

Off Plan/Kid Option: Using the same meat, you could offer regular taco shells/tortillas

Chili

Chili is one that is a bit tougher to do just one meal but you can make it happen. Make Pearl’s Chili from the cookbook.

S Option: Per the book, watch the number of beans you eat.

E Option: Make Pearl’s chili using extra lean ground meat and add an extra can or 2 of beans (adjusting liquid and adding more if needed)

XO Option: Take the E chili option and serve over hot dogs.

Off Plan Option: Serve whatever chili you make over hot dogs on regular buns.

Salad Bar

This might not sound incredibly kid friendly but here is how we do it to make it good for kids and adults.

S Option: Leafy greens with bacon, boiled eggs, cheese, nuts.

E Option: Chickpeas or black beans, cranberries, peaches, apples or pineapple (maybe not all on one salad)

XO Option: Black beans, cheese, southwest ranch, chicken

Off Plan/Kid Option: I make Lunchable style plates for my kids that are not salad eaters. Meats, cheese, raw veggies and regular croutons or crackers (NOP).

BBQ

Our favorite is this recipe made in the crockpot & is a THM FP!

S Option: Pulled pork on a salad with cheese, avocado and nuts or on a low carb tortilla quesadilla style.

E Option: Pulled pork on sprouted bun.

XO Option: Pulled Pork on Sprouted Bun with a mayo based slaw.

Off Plan/Kid Option: Pulled pork on white or wheat bun.

Sloppy Joes

Slim Sloppy Joes in the THM cookbook are a good option for sloppy joes. Just watch out for canned “sloppy joe” sauces. Most if not all will have sugar and unwanted ingredients.

S Option: Serve on a low carb, plan approved bun.

E Option: Use an extra lean ground meat and serve on sprouted bread or on plan sourdough!

XO Option: Ground beef (not extra lean) on sprouted bread or sourdough.

Off Plan/Kid Option: Regular bun.

Baked Potato Bar

S Option: N/A

E Option: Baked Sweet Potato or other on plan potato and top with shredded chicken, sugar free bbq sauce or wing sauce and plain Greek Yogurt. The wing sauce is my fave, something about that little bit of sweet and spice.

XO Option: On plan Potato with an S chili or bacon and cheese.

Off Plan/Kid Option: All of these are kid friendly options, right?!

Pizza

Friday night pizza is always fun after a long week. A lot of pizza restaurants will make you a pizza in a bowl with no crust but you can make this family fave at home too.

Once you have all your toppings out, it is easy to throw toppings on a variety of crust options.

S Option: Tortilla Pizzas – Use low carb tortillas. Another option is to put pizza toppings on a salad.

E Option: N/A (because I can’t figure out pizza without cheese)

XO Option: Pizza toppings and cheese on a sprouted crust or homemade sourdough crust.

Off Plan/Kids Option: Traditional crust

Grilled Meat with Sides

S Option: Any S meat (pork chops, steak, chicken quarters or drumsticks) with Cheesy Zucchini, mayo based slaw, broccoli and cheese.

E Option: Grilled Chicken or Pork Tenderloin (the only pork lean enough for an E). Serve with an on plan potato, brown rice or quinoa.

XO Option: Steak and baked potato.

Off Plan/Kids Option: Most off plan people that I know would eat the XO option and be perfectly happy. The only off plan thing I can really think of would be an off plan roll/bread.

Want More THM Family Favorites?

Pigs in a THM Blanket

PB&J Tik Tok Wrap Hack – THM S

THM FP Dippin’ Dots

Follow my THM food diary on Instagram for daily food ideas that you can implement in real life. Nothing fancy (ok, not usually)! Just real food made by a real busy mama.

Low Carb Dippin’ Dots Copycat Recipe (THM FP)

February 21, 2021 by Stacy Craft Leave a Comment

Love the idea of a simple, make at home ice cream without adding extra sugar? Try this low carb Dippin’ Dots copycat recipe that you can make in just a few minutes. Both kids and adults will love it!

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Want the Keto Dippin Dots? Follow the directions but scroll to the bottom for the Cherry Chip variation.

I remember having Dippin’ Dots for the first time as a kid. It was so cool! A bowl of little frozen balls that seemed to magically melt into your mouth and turn into traditional ice cream.

And as an adult now, they really haven’t lost much appeal. Fun food is always a welcome little treat! While shopping the other day, I saw some Wyman’s Frozen Blueberries and Greek Yogurt cups that kind of reminded me of my old Dippin’ Dots friend.

And while the Wyman’s cups have pretty good nutrition facts, it doesn’t quite fit into my Trim Healthy Mama or low carb lifestyle because of the added sugar. So I made a modified version to eliminate some of that sugar and make a similar product at home for less money.

Need another use for your wild blueberries? Try this hidden veggie oatmeal (THM E).

Low Carb Dippin’ Dots Copycat Recipe (THM FP)

So what are Dippin’ Dots? The dots made by the Dippin’ Dots company are tiny balls of ice cream that are frozen using liquid nitrogen.

But no worries, you won’t need anything like liquid nitrogen to make this low carb Dippin’ Dots copycat recipe. Just some simple, easy to find ingredients that are likely in your low carb fridge right now!

What You Need to Make Healthy Dippin’ Dots

You only need two ingredients and a couple of common household supplies to make this low carb Dippin’ Dots copycat recipe.

A low carb/low sugar yogurt – I use this one.
A fruit that is lower in carbs like berries – Wyman’s Wild Blueberries work great because of their size.

From your kitchen, you will also need:

A large baking sheet
A piece of parchment paper
A small ziplock bag (I use the snack size)

Making the “Ice cream” Dots

Instead of ice cream, these low carb Dippin’ Dots are made with a low carb Greek Yogurt. You can use whatever brand you like but my favorite is the Two Good brand. And for my Trim Healthy Mama friends, it is “on plan.”

To make the dots, start by placing a piece of parchment paper on top of a baking sheet.

Next, fill a snack size ziplock bag most of the way full with yogurt.

Snip off the end of the bag and begin squeezing small dots onto the sheet. Continue until you run out of yogurt.

How Big Should the Yogurt Dots Be?

Not too big because then they don’t seem as similar to the real Dippin’ Dots.

But if you go too small, they will melt almost immediately which is no good either.

The sweet spot that i found was around the size of a pencil eraser.

Freezing the Low Carb Dippin’ Dots

After you make all your dots, place in the freezer for about an hour.

Serving the Sugar Free Treat

To serve, grab your dots out of the freezer, some frozen berries, a spatula and a couple of serving dishes.

Using the spatula, loosen the Greek yogurt Dippin’ Dots from the tray. They should come right off if you used parchment paper.

Scoop a couple of spoonfuls of the yogurt balls into a bowl, add some frozen berries (wild blueberries are awesome because of their small size) and then top with another spoonful or two of the frozen yogurt.

Serve immediately. It has a similar consistency to Dippin’ Dots and then melts in your mouth. It is also free of any additional sugar & you get some fruit in your dessert!

How Many Servings Does the Recipe Make?

Your mileage will vary on this depending on the size of your frozen yogurt dots, size of container that you use and the amount of blueberries or other frozen fruit that you use.

I used a regular sized baking sheet and make the dots about the size of a pencil eraser.

To serve the low carb Dippin’ Dots, I use these 6 oz custard cups.

When using this method, I get 6 oz servings. I fill the cups about 1/2 way with the frozen yogurt balls and then the rest of the way with the blueberries. Gently stir to combine and serve immediately.

Can I Make these Low Carb Dippin’ Dots Ahead?

You can definitely make the dots ahead of time but I would leave them on the baking sheet in the freezer until ready to use.

We mixed up a bowl and put it in the freezer for my husband and they clumped together a bit. So if you want that Dippin’ Dots consistency, it is best to leave the yogurt dots flat on the baking sheet in the freezer until you are ready to consume.

Since these really don’t have to freeze very long, you could make and pop into the freezer before prepping dinner. By dessert, they would be ready to eat.

More Flavor Combination Ideas

I like the vanilla Two Good yogurt with wild blueberries but there are so many other options that you could try as well. Here are a few!

Triple 000 Salted Caramel and Lily’s Chocolate Chips = Chocolate Caramel
*THM: If the yogurt is your only protein source in your meal, you could have this as an S. Otherwise, you would want to only use 1/2 of the yogurt cup in your dots to keep it an S.

Keto Option: Two Good Cherry Greek Yogurt and Lily’s Chocolate Chips = Cherry Chip
*THM: the chocolate chips are an S so it would be best to use this combo when wanting an S snack or as a dessert after your S meal.

Two Good Mango Hibiscus and Frozen Mango = Tropical Paradise
*THM: Adding mango will increase the carbs and turn this into an E treat.

What flavor combination will you use when making this low carb Dippin’ Dots copycat recipe?

Follow my THM food Diary on Instagram! And join the Couponing/Money Saving THM Group here on FB.

Low Carb Dippin' Dots Copycat Recipe - THM FP

Prep Time

5 minutes

Passive Time

1 hour

Servings

Ingredients

1/2 Cup Low Carb/Sugar Yogurt (Two Good is a good brand choice)
1/3-1/2 Cup Frozen Wyman's Wild Blueberries (Can sub other berries)

Prep Time

5 minutes

Passive Time

1 hour

Servings

Ingredients

1/2 Cup Low Carb/Sugar Yogurt (Two Good is a good brand choice)
1/3-1/2 Cup Frozen Wyman's Wild Blueberries (Can sub other berries)

Instructions

Place a piece of parchment paper over a baking sheet.
Place the yogurt into a snack size ziplock bag. Seal the bag and snip off a small corner.
Squeeze the bag gently and pipe small yogurt dots onto your baking sheet. Continue making pencil eraser sized dots until the yogurt is depleted.
Freeze the pan for about one hour in the freezer.
Use a spatula to loosen the frozen yogurt from the parchment paper.
To serve, fill small 4-6 oz cups with the frozen yogurt dots and frozen fruit. The number of servings that you get will depend greatly on the amount of yogurt that you use in each cup. I normally get 2-3 servings per baking sheet of frozen dots.

The Ultimate THM Grocery List

February 20, 2021 by Stacy Craft Leave a Comment

Trying to figure out what to buy at the supermarket when you are a new Trim Healthy Mama? The ultimate THM grocery list will give you an idea of lots of things to stock your THM fridge and pantry.

As a THM veteran, shopping for on plan products has become second nature. But as a beginner I remember thinking “can I have this” with every turn of the grocery store aisle.

What kind of bread is allowed? Is Salmon an S or an E? What kind of store bought cereal is on plan?

So I put together the ultimate THM grocery list to help you stock up on healthy, on plan products on your next grocery trip.

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Free THM Resources for Beginners:

How to Rotate Your Fuels on THM – When to East S, E and FP
Eating out on THM at Restaurants or Fast Food
9 Things to Try if you aren’t losing on THM
Trim Healthy Mama A to Z – A Complete and Easy Guide to THM

The Ultimate THM Grocery List

There are so many things that you can eat on the Trim Healthy Mama diet but finding those things can be a challenge if you don’t know what to look for.

The ultimate THM grocery list makes it easy for you to find the basics to make THM easier when you are first starting out.

Where Should I Shop For THM?

Any supermarket will get you the Trim Healthy Mama basics. Of course there are certain items that you may only find at certain stores or even only online. But the special ingredients are just extras and not necessary for success.

You can do this plan with ordinary things that you find at stores like Walmart, Aldi, Target or Kroger.

If you want special THM branded items that you can’t buy at the grocery, you can get those directly on their website.

THM On Plan Produce

The produce department is your best friend on Trim Healthy Mama because virtually nothing is off limits.

-Salad Greens, Cabbage, Spinach (FP)

– Berries (FP)

– Apples/Pineapple/Plums/Peaches/Bananas/Watermelon (E)

– Asparagus, Zucchini, Jicama, Okra, Eggplant, Bell Pepper, Cucumber, Brussels (FP)

-Tomato (FP) Use in moderation in an S

– Corn, Potatoes (E) These are to be used in moderation

– Avocado (S)

-Time savers like bagged salad or pre-cut cabbage/slaw are fine. Just watch for any off plan items like croutons/wonton strips etc. in the salad kits.

THM On Plan Meat

Lean Deli Meats (FP) – natural brands are best (I like to grab from the deli)

Hot Dogs (S) – Look for options with 2 carbs or less per serving
Serving Idea: Lavash Pigs N A Blanket

Beef (S) unless 96% lean. You can also rinse ground beef in hot water to use in any meal.

Pork – All cuts are an S except for Pork Tenderloin. It is lean enough to be a FP.

White Meat Chicken (breasts, unbreaded tenders) (FP)

Dark Meat Chicken (legs, thighs) (S)

Bacon (S)

Turkey Bacon (S) but you could eat a couple slice in an E or FP.

Rotisserie Chicken (white meat FP & dark meat S)
Serving Idea: 1 chicken, 5 THM lunches

Half Ham/Spiral Ham (S)
Serving Idea: Dump the sugary packet and make this Instant Pot Holiday Ham

Fish

Shrimp (FP)

Salmon (FP) If it has >5 grams of fat, it moves to an S.

Most fish will be a FP. Lobster, Tuna Steak, Crab and Tilapia all fall in this category. Remember if you add butter or oil, you will likely move into S.

THM On Plan Bread

Sprouted, Dark Rye, true whole grain pumpernickel (no added wheat flour) and true sourdough breads are ok for Trim Healthy Mama in an E meal. You can find more info on acceptable brands and places to find the bread here.

Two favorites are Ezekiel bread or Pepperidge Farms Sprouted.

There are also some wrap/tortilla options that you can have on plan. Mission Carb Balance or the store brand alternatives are my favorite. Find that full list here.

THM On Plan Canned Items

Canned Vegetables – Avoid any seasoned varieties that may contain added sugar.

Pasta Sauce (FP)- Look for no sugar added options like this. If you look at the nutrition label, all pasta sauce will show sugar because of the natural sugar in the tomatoes. You just want to avoid sugar as an ingredient.

Pasta – Dreamfields pasta is a PC FP (I buy it online or at Walmart). You can also have lentil or chickpea pastas like this & those would be an E.

Brown Rice/ Wild Rice / Quinoa (E)

Tuna (FP)

Pickles (FP) – Avoid sweet pickles

Canned Soup – Lots of Progresso Light soups are on plan as a PC FP. Avoid any that are “creamy.” Some have noodles (like the chicken noodle) but the amount of noodles is minimal which is what it allows it to be ok.

Salad Dressing – Look for a dressing that has 1-2 carbs. My favorite is Bolthouse Farms & it is actually in the produce refrigerator near the bagged salad.

Pesto (S)

Jelly – Polaner’s or Simply Fruit – 1 Tsp okay for S or FP. 1 Tbsp for E

Jerky – Epic bars are a favorite (S)

Sugar Free Store Bought BBQ Sauces/Ketchup etc – These are generally not on plan because they are typically sweetened with off plan sweeteners. I choose to use them on occasion because I refuse to make my own ketchup but if you are a purist, keep in mind that they are probably not on plan.

Peanut Butter (S) My favorite is this no stir, creamy option. You can check out a list of on plan options here but basically you just want the only ingredients to be peanuts &/or salt.

Defatted Peanut Flour (FP)

Unsweetened Cocoa (FP)

Nutritional Yeast (FP) – Some people say it has a slight cheesy flavor
Serving Tip: Make Homemade THM Taco Seasoning

Oils – Olive & coconut oils are favorites. Avoid Vegetable Oil.

Coconut Flour/Almond Flour

THM On Plan Snacks

Nuts (avoid glazed/sugary varieties)
Serving Idea: easy toffee pecans or pumpkin spiced almonds.

Pork Rinds (Avoid Flavored varieties like BBQ)
Serving Idea: On Plan dips for Pork Rinds

Popcorn (Skinny Pop has premade and microwave options that are on plan)

Popcorners (E) – Sea Salt variety

Crackers – Wasa crackers are one option – here is a list of lots of on plan chips & crackers.

Brown Rice Cakes (E)

Chocolate – Must be 85% or higher if sweetened with Sugar. You can also use Lily’s chocolate bars – they are delicious and not as dark if you prefer a milk chocolate.

For more on plan snack options, check out this list.

THM on Plan Dairy

Yogurt – Low fat no sugar added (FP), Full fat no sugar added (S). I like the Oikos Triple Zero brand or the Two Good brand.

Milk – Regular Milk is a XO but there are other options as well.
– Almond Milk – FP (Buy unsweetened)
– Coconut Milk – FP (Unsweetened, refrigerated. Canned variety is an S)
– Unsweetened Oat Milk – E
– Goat Milk – XO
– Unsweetened Cashew Milk – FP

Cheese
– Cottage Cheese – Full Fat (S); 1-2% can be used in an E. Daisy brand is my favorite because they don’t add “junk”
– Cheddar, Monterrey Jack, Pepper Jack, Swiss, Blue Cheese, Goat Cheese, Feta (S)
– Parmesan (S) Small amounts can be use in an E or FP

Eggs
– Whole Eggs (S)
– Egg Whites (FP)

Butter (S)

Coffee Creamer Options
– Nutpods (FP)
– Half & Half (S)
– Heavy Whipping Cream (S)

Fat Free Reddi Whip (FP) – Great to top berries or desserts.

Cream Cheese (S)

Light Laughing Cow Cheese (FP)

Double Fermented Kefir (FP)

THM On Plan Frozen Foods

Frozen Vegetables & Riced Vegetables – Avoid those with sauces added.

Frozen Fruit

Tyson Blackened Chicken Tenders – Thank me later. These are amazing for quick meals.

Ice Cream – there are a few store bought ice cream options. Halo Top is one variety.
Check out more on plan ice cream here.

*Remember that many supermarkets keep their sprouted bread in the freezer.

THM On Plan Cereals / Oatmeal

Love Grown O’s Power O’s (E)
I like to eat with half a banana, a bit of sweetener and unsweetened Almond Milk

Ezekial Cereal (E)

Quick Cook or Regular Steel Cut Oats (E)

Old Fashioned Oats (E)
Serving Idea: Bake it with Peaches or Pumpkin

Quaker Fiber & Protein Instant Oatmeal (E)

THM On Plan Sweeteners At Grocery Store

Sweet Leaf Sweet Drops – Great in coffee and desserts.

Monk Fruit – This is my favorite brand.

Truvia

Stevia

Erythritol

*You can buy any brand of the on plan sweeteners. Just watch because some brands will advertise as a blend. If that is the case, check the label because they may blend with off plan ingredients.

THM On Plan Beverages

Sparkling Water (FP) – these are kind of an acquired taste because they are not packed with flavor but after drinking a few, I started to love them. Any unsweetened brand is on plan. I like La Croix, Bubbly, Aha and even store brands.

Bai, Bai Bubbles, Bai Tea (FP)
Serving Idea: Strawberry Lemonade Sorbet

True Lemon Brand Flavoring Packets (FP) – These cause a lot of confusion because they contain sugar. The amount is kept to 1 gram and that is why they are allowed on plan.

Virgils Sodas (FP)

Zevia Soda (FP)

THM Alcohol

Think you need to skip the alcohol all together while on THM? You don’t!

Stick to unsweetened options like dry wine, spirits or even spiked seltzers. It is best to avoid beer but if you must have one, stick to the light version.

For a full list of 20 alcohol options for Trim Healthy Mama, click here.

Looking for something that isn’t included on the ultimate THM grocery list? You can look for it on the free THM Analyzer app or comment below & I’ll see if I can help you out!