I often get asked about Trim Healthy Mama (THM). What do you need and how do you get started? These are the questions I get asked most. I’ve had a lot of success with this eating plan, losing all my baby weight in under a year all the while loving what I can eat. I talk about how wonderful THM is and get many people interested the plan.
I have gone over this subject many times with several people and though I love talking about it, I feel like I need to have something written out, with pictures and links that I can refer them too.
In this post I will show the so called ‘special ingredients’ I use and where I get them. Some are not special at all and most are extremely easy to get at your local grocery store. But if you don’t know what you are looking for it can seem like treasure hunt that is never ending.
The four stores I shop at are Fred Meyers (Kroger products), Costco, Walmart and the Trim Healthy Mama website. Fred Meyers is the most frequently visited store and where I get most of my thm food items. Through these stores I get all my ingredients. The ingredients I get from the THM website last longest, I make an order about once a month from them. I am all about simple so please don’t let the fact that I order online stop you from trying THM. It really is as simple as you want it to be.
Although I have never been, I know you can find a few of these items at Trader Joe’s as well. So there is another option for you 🙂
One matter that I must address first is budget/money. You do not have to be rich to follow THM. Some think the special ingredients make it more expensive but I really haven’t noticed a change in my budget. I started buying and replacing my grocery list with healthier, better choices. I am a stay at home mother of two and I make this work easily. Also to be noted is you don’t have to start out with all the ingredients I am going to show you. I started purchasing the ingredients a little at a time beginning with the recipes I wanted to try first and branching out from there. What I am going to show you are items that are THM approved and where you can get them. I will put a (*) by the items I suggest you purchase to begin with. That is also a question I am asked a lot.
Now we can continue 😉
I will start with my favorite store: Fred Meyers!
I am a rewards member (that is free) and I constantly get coupons for items I often purchase and money off their gas. A bonus to being a rewards member is the coupons they send you are for items you actually purchase. I also get money back at the end of each quarter so it is a win win win to be part of that program. Love me the Kroger products! This is where I get most of my THM ingredients. Don’t forget to check the nutrition section! That is where you will find the salt, chia seeds, apple cider vinegar, nutritional yeast, stevia etc.
Whole Seed Chia from Bob’s Red Mill. These really are delicious in the THM recipes. If you like Tapioca pudding like I do you will have to try them in THM’s Chia Tapioca Pudding on page 234. They also use them in a jam recipe and again, yummy!
Bertolli Alfredo Sauce. This is an easy go to sauce that can go over THM noodles or oven baked spaghetti squash.
Quinoa. I never knew of this before but it is delicious! This will be used with your E meals and it makes them very filling.
Dreams field Pasta. Used in some recipes. Though I have used these on occasion, THM now sells their own noodles on their webpage! Unlike these noodles where you can only have one cup, the noodles they sell are much healthier and you are not limited to portion. Check them out here!
Tortillas. These are carb balance with only 6 net carbs. I buy the white wheat only because they are bigger. They suggest you buy the whole wheat carb balance which is 3 net carbs per tortilla but half the size. You can have one of the white or two of the whole wheat with select meals.
*Egg whites. Used to make their yummy THM pancakes and egg white scramble as well as many other recipes. Eggs in general you are going to need a lot of.
Apple Cider Vinegar, known as ACV in the THM community. This stuff is amazing! When you make your GGMS (Good Girl Moonshine – non alcoholic) its a must!
* Stevia. This, in the shaker bottle not the box, is the only on plan stevia Fred Meyers sells. It is delicious! I love this brand!
Braggs Nutritional Yest Seasoning. This is yummy in their soups and sprinkled over oven baked chicken. Not a need but certainly a must have for later on.
* Truvia. There is many sweeteners out there but this one is my favorite! THM sells their own. You can also buy Truvia at Walmart and sometimes it can be found in bulk at Costco. You get to decide 😉
*Laughing Cow Cheese Wedges (light). I would have taken a picture of this but I am out 🙁These have a cow head on them, they are round and can be found by the cream cheese. They add these to soup for creaminess and noodles for flavor.
*Plain Greek Yogurt non-fat. Makes a yummy snack with berries and a sprinkle of stevia for sweetness. There are different brands out there but it must be Plain Greek Yogurt non-fat.
*The Silk brand of unsweetened Almond and/or Cashew milk, they also have unsweetened vanilla flavored ones (my favorites). If you like smoothies these are a must! Choose your favorite. Both work.
Sobe Life Water 0. It has to be sweetened with Erythitol or its not on plan. Makes sure its the o and I think you’ll be ok. I rarely drink these but if I am out and about and want something sweet this is a healthy choice.
*Cocoa Unsweetened. Not a specialty item but if you like chocolate this is a must! Try their Chocolate Cake in a Mug recipe listed in their book, to die for!
If you want a bar of chocolate it has to be 80% or more dark chocolate. Doesn’t matter the brand I just like this one best so far.
Sea Salt. I order this along with many spices from Azure with my mother every other month or so. If you aren’t familiar with them I know Fred Meyers sells it.
*Wasa Light Rye. Great for a little pick me up snack specially with a laughing cow light cheese wedge spread over the top.
You need a membership to shop Costco but it is well worth the annual fee if you ask me. Costco of course sells in bulk but its cheapest that way. I not only buy food from them but some electronics and household items as well. But we are talking THM so I’ll stick to that 😉
*Coconut Oil. In so many of the THM recipes and a new staple in my families diet.
*Adams Peanut butter. I have been buying this for years! It is sugar free and so creamy. I am a peanut butter lover though!
*Oats. They want you to have steel cut oats, not the instant oats that Quaker also sells (it has something to do with the phytic acid). I purchased this about a year ago and I have yet to hit the bottom. This you will use in many E meals. Overnight oats, warm oatmeal cereal, and for the fabulous THM pancakes!
*Almond flour! How I love this stuff for baking and desserts! They didn’t use to sell this at Costco but due to its demand they are beginning to sell a lot more organic and specialty items like this. Yay!
Other items I by at Costco: Bacon, frozen chicken breasts, large bags of frozen organic strawberries and veggies, whole chicken, canned chicken and canned green beans. Cream, we are talking whole whipping cream for morning coffee and other recipes and Half & Half, can be used like the cream.
Walmart. I don’t stop here every shopping trip because I can purchase enough to last for a while.
Skinny Girl Liquid Stevia! LOVE this stuff! No bitter after taste at all! You can use it in hot and cold beverages and I use it for both. Be careful. Only the non-flavored one is on plan. I use this often in my GGMS and the 12 oz non flavored breve’s I sometimes get from Starbucks 😉 I always have one in my purse.
*Watkins Extracts can be found in just about every flavor at my local Walmart. I use the vanilla extract in many of the THM recipes and the caramel and cherry are great in my GGMS.
If you order from Trim Healthy Mama I would ask you to use my affiliate link posted below. It doesn’t cost you anything extra, it just helps me to earn a little on the side for me and my blog 🙂 Thanks!
*Whey Protein Powder, this smells and tastes so stinkin good, read my review here! It is used in so many recipes and again if you like smoothies, its a must! When I first started THM I had about one smoothie a day. They are quick, easy and very filling. And when you are first starting out it is wonderful for a go to meal.
Peanut Butter Flour (defatted). Used in smoothies to make them snickers flavored and in many other THM recipes. I didn’t purchase this right away but I would say it is a must have for later on.
*Sweeteners. You don’t have to have theirs but you do need some kind of sweetener to take the place of sugar and the sweet treats you are use to having. A sweetener is a must.
*The Book. If you want to start THM you NEED the book. It is the only way to fully understand the principles and how they work. Don’t be fooled by how large it is, half of it is recipes to help you get started and keep you on track. They are amazing! I still use it on a weekly to daily basis.
Disclaimer: As a THM book owner you might get asked often by friends and family if they can ‘borrow’ your book. Umm… As much as we would like to help you, no! We will gladly have you over for coffee so you can look over the contents but us THM’s use this book on a daily basis do to all the recipes it contains! Its not really a book we are willing to live without for even a few weeks. You can rent it from your local libraries but I will warn you the waiting list is long. Its much easier to grasp the THM plan when you are taught by a fellow THMer. So grab a notebook, get your coffee and head over to a THM friends house to have a look at their book, so we friends, can remain friends… Muhahaha 😉
This is getting easier and easier to do. The two sisters who created THM use to not sell their own products. All us THM’s purchased most items from amazon hoping it was the correct brand with the purest ingredients. Now their store is growing and the most difficult items to find are now easily located on their webpage. No more worrying if they are right or wrong and the prices are very reasonable. No telling what else they may end up selling 😉
My Facebook Page! I chat and share a lot on Trim Healthy Mama.
Pinterest! Here is their official pinterest page.
Here is my THM pinterest page. Feel free to follow though it is not as organized as the official THM page 😉
Gwens-Nest.com is an amazing resource! If you go on pinterest to search THM recipes you will most likely run into her page. Here are two links from her website I found to be very helpful for travel and online shopping.
Below are THM approved on the run snack items that Gwen as found and put together! I am so excited find this as I will be referring to it whenever me and my husband go on vacation.
Below is a calibration by Gwen of more specialty items you can purchase from amazon.
How to get started.
Simply start. Separate your carbs and fats and begin pinning THM recipes. Leave out the wheat and sugar, purchase the book and start shopping. Start a little at a time. Maybe just THM breakfast for a week, or maybe it would be easier to do lunch then slowly start making your other meals THM friendly. Its a learning process, it is a little hard to understand at first but once you’ve been doing it for a month or two while having read the book it will become second nature. Be easy on yourself. Learning anything new takes time. But it is always worth it!
Here is their FB page. They have many but this is the link to their main page. You simply request to be a part and within a few days they will except your request. You will learn so much from what others post and questions others ask. Many recipes get shared back and forth and you are always free to ask questions of your own! That is how I learned. These women are so happy to help. Once you are part of this group go explore the files which are located under the THM logo. Yet more information that is free and so beneficial.
E meals consist of 5 grams or less of fats and up to 45 grams of carbs.
S meals consist of 10 grams or less of Carbs
Fuel Pull meals consist of 10 grams or less of carbs and 5 grams or less of fats.
Here are the building blocks to S, E and FP meals which is extremely helpful! If you cant open it its because it is linked to the closed Trim Healthy Mama facebook page. Once you are on their page this will open.
Carbs are not counted in your non starchy veggies: Broccoli, cauliflower, asparagus, celery etc.
Carbs are not counted in you main protein source: Chicken, steak, Greek yogurt (which is considered an excellent protein source) etc.
Starchy veggies are considered carbs: carrots, butternut squash, sweet potatoes, bananas etc. and are limited.
Limit your tomatoes and onions in your S meals as they contain carbs. A few are fine.
Best of luck dear friends! Hope all this helps? Don’t get to caught up in the numbers, just start. Things will start falling into place as you learn, cook and practice THM. I promise that is not hard, it takes practice but it is well worth it!
Again, if you order from Trim Healthy Mama I would ask you to use my affiliate link below. It would mean so much to me. Thanks!