meal plan

There are always times in life that pop up and make it hard to cook big and elaborate meals. This 7 day THM no cook meal plan will make your life so much easier and it will even work for the most extreme Drive Thru Sue followers.

Even before I started Trim Healthy Mama, I loved having no cook or very minimal cook recipes that could feed my family at home but that were easy enough to prepare even on the hardest days. 

On those days where you can’t possibly imagine cooking anything, these meals will keep you on plan and won’t have you in the kitchen cooking all day. 

This 7 day THM no cook meal plan is just what you need for weeks that you know will be busy or even for brand new THM beginners. Keeping it simple is one of the ways that I learned to succeed on THM. 

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Follow my simple (and often DTS) Instagram THM food diary for more inspiration!

7 Day THM No Cook Meal Plan (Drive Thru Sue Approved)

In this easy 7 day meal plan, you will need to perform very minimal and basic prep in order to prepare these meals. 

And while utilizing pre-prepared items from the grocery store is not as economical as prepping from scratch, this meal plan was prepared with a budget in mind. 

Few special ingredients are used in this meal plan. And while I am certainly not anti special ingredients (they have their place) but you certainly do not need them to be successful on this plan.

A Note on Personal Choice Items

If you are pressed for time, personal choice items are going to save the day a lot! Personal choice items are not bad. They are products that the sisters have approved as being able to fit on plan as an S, FP or E meal but they may not have the most ideal ingredients (not quite as clean, a little more processed etc but the fats/carbs and overall ingredients work).

There is nothing wrong with using these items and they often keep me on plan if I am very busy. For example, a breakfast burrito that my husband makes me on a low carb tortilla that I can eat in the car is way better than stopping at the donut shop! 

If your weight loss stalls, you may want to cut back on some of the personal choice items to see if that is the cause of your stall. If you are nervous about personal choice items, let me put you at ease.

I have eaten PC all the way through my journey and lost 60 lbs after my last baby. This meal plan represents the way that I might choose to eat during a busy season. Yes, there are personal choice items but they certainly are not every meal. 

If it is too many PC for you, just switch those items out for something else. 

Cooking Requirements 

Some meals on this 7 Day THM No Cook Meal Plan don’t even require heating while others require the use of the microwave or one skillet on the stove. 

What I can promise? You won’t be making anything complicated. If there are any pots or pans to wash, it will just be one. No blender, no complicated casseroles with 100 ingredients. 

And while we are at it, let’s talk about what this meal plan is not. It is not a gourmet meal plan that is going to impress your foodie friends. But it is a simple, on plan menu that will help you get through tough times while sticking with Trim Healthy Mama. 

Let’s get started with this free 7 day THM no cook meal plan!

Day 1

Breakfast: Microwave Jimmy Dean Egg Scramble  (or make your own – still simple) and fresh berries (THM S) 
Lunch: Progresso Light Soup & add 1/2 can of green beans to bulk it up (THM FP)
Dinner: Frozen Burger Patty (cooked in Skillet), Serve in a Joseph’s Pita with cheese, lettuce, a few slices of onion and tomato, microwaved bacon if you like, mustard and mayo. Sides: Pork Rinds and a green salad with ranch. (THM S)

Day 2

Breakfast: Love Grown O’s (or Ezekiel Cereal), 1/2 a banana sliced, a sprinkle of an on plan sweetener (I like Monkfruit) and unsweetened almond milk. (THM E)

*this meal is lower in protein than most. If you want to increase it, add some protein powder to the milk or eat some lean lunch meat on the side.
Lunch: Tortilla pizza with a green salad & ranch. (THM S)
Dinner: Tyson Blackened Chicken Tenders (you can sub rotisserie if you can’t find but really try to find it – amazing! I get mine at Target or Kroger), a bunch of Romaine, Ranch dressing – wrap in a Carb Balance Tortilla. Just warm the chicken in the air fryer or oven and pile the rest of the ingredients in the tortilla to make a wrap. You can have pork rinds as a side for some crunch and fresh berries. (THM S)

Day 3 

Breakfast: Stevia Sweetened Instant Oatmeal & half a banana. You could add a few pieces of lean lunch meat or a Two Good yogurt for additional protein if needed.(THM E)
Lunch: Snack Lunch – Nuts, Sweet peppers, Lunch meat or Salami, Cheese (THM S)
Dinner: Black Bean Tacos (THM E)

Day 4

Breakfast: Boiled Eggs (make some at the beginning of the week or buy them boiled), Celery with peanut butter to dip. (THM S)
Lunch: Smoked Salmon roll ups with Greek Yogurt & Berries (THM S)
Dinner: Rotisserie Chicken and frozen microwave non-starchy veggies (the picture shows sauteed veggies in oil which changes this to a light S meal) (FP)

Day 5

Breakfast: Breakfast Burrito (Slice a couple of warmed boiled eggs or scramble them, microwave a few pieces of bacon, sprinkle some shredded cheese and salsa in one Carb Balance tortilla) (THM S)
Lunch: Chef Salad (Make one with your leftover romaine, some deli meat and cheese or grab one from the grocery premade – just avoid croutons. I add Whisps for some crunch). Ranch dressing. (THM S)
Dinner: Baked Sweet potato (cook in the microwave if you want). Add a Light Laughing Cow Cheese wedge and mix with a fork until creamy. Top with rotisserie chicken tossed in wing sauce. Something about the sweet & spicy – so good! Green beans for a side. (THM E)

Day 6

Breakfast: Cottage Cheese Bowl (I would choose an S bowl for this meal but if you are wanting more E’s feel free to opt for an E) The grocery list is for the strawberry/pecan variety.
Lunch: Tuna Salad on Sprouted Bread with carrot sticks and celery. (THM E)
Dinner: Chicken Bacon Ranch Salad – A big plate of romaine, rotisserie chicken, microwaved bacon or bits, cheese if you like, extra veggies like bell pepper, onion or cucumbers & ranch. (THM S)

Day 7

Breakfast: Two Good Yogurt, a piece of whole E fruit (apple, pear, 1/2 banana) OR sprouted toast with light laughing cow and Polaner’s Jelly (or Simply Fruit Jelly). (THM E)
Lunch: Tyson Blackened Chicken tender sandwich on sprouted bread. Use a Light laughing cow as a spread for the bread (and some mustard if you want). Carrot Sticks and Celery. 
Dinner: Crockpot Taco Soup – It is literally an open cans and dump recipe. You add in some leftover rotisserie chicken & you have a super simple warm up meal. Can’t remember to get the crockpot out? Just make it on the stove top! (THM E) If dumping the cans sounds like too much (and depending on your circumstances it just might) just have another can of Progresso Light. 

Easy THM Snacks & Desserts 

This 7 day THM no cook meal plan doesn’t include snacks and desserts but you will certainly want some throughout the week. 

If you are having a busy week or just starting out on Trim Healthy Mama, I would keep snacks and desserts very simple. A strawberry Two Good yogurt with a few on plan chocolate chips makes for an easy dessert. 

A pear and some lean deli meat is a great snack. You don’t need to prepare a bunch of baked goods to stay on plan. You can, sure. Or you can take advantage of simple combinations or store bought items that make snack time a breeze. 

You could even have a quick bowl of the Stevia instant oatmeal (you will have extras) as a simple afternoon snack. 

These resources may help:

THM On the Go Snacks & Treats that require No Refrigeration – DTS Friendly

23 Store Bought THM Desserts

Substitutions to the DTS Meal Plan 

What if I don’t like certain items on the menu? Can I sub in an item that I like? 

• Sure, just make sure that it is the same fuel as the rest of the meal so that you don’t unintentionally change the fuel. The THM Food Analyzer app is a great resource to help you make fuel substitutions. 

Adding in Extra Fruits or Veggies 

I tried to make this menu as simple as possible. Feel free to add in extra non-starchy vegetables or berries to any S meal. 

For E meals, you may be able to add in a little more of an E fruit or vegetable. However, in each E meal there is already a carb source. To avoid carb loading, you may want to add non-starchy vegetables or berries if you need to bulk up the meal vs. additional carbs. 

FP veggie ideas that are easy to add to any meal type:

• Sliced English cucumbers
• Sliced Bell peppers or Sweet Peppers (because you don’t even have to cut those!) 
• Pickled Okra 
• Dill Pickles 
• Grape Tomatoes (Just not too many in an S)
• Pre-cut Jicama Sticks 
• Celery 

Dressing For Salads

In this meal plan, I only listed S salads with ranch dressing. I’m a ranch girl and I don’t stray far from it typically. But feel free to use your favorite dressing on these S salads. 

You can make your own or just look for a dressing that has less than 2 grams of sugar. My favorite is the Bolthouse Farms ranch – find it in the refrigerated section of the grocery store near the bagged salad.

Eating Out 

If you have a busy week, eating out for a meal or two may be necessary. Don’t worry, you can eat on plan while on the go! 

Here is a guide to eating on plan at your favorite fast food restaurants & this guide will help you eat at almost any sit down or take out restaurant.

So go out, buy yourself a couple of rotisserie chickens and lets get ready for an easy, on plan week with Trim Healthy Mama!

Free 7 Day THM No Cook Grocery List 

Here is the grocery list for the 7 day THM no cook meal plan. Print it out and grab the groceries that you need for the week. 

You can click this link to print the grocery list: THM No Cook Meal Plan Grocery List

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