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.
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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)
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
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)
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.
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
– 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
– Whole Eggs (S)
– Egg Whites (FP)
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.
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.
*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)
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!