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When you start following the Trim Healthy Mama healthy eating lifestyle, it’s important to take things in baby steps and only focus on the basics of (S)atisfying, (E)nergizing, and Fuel Pull. However, once you get your feet underneath you, it’s a good idea to delve into the “Higher Learning” chapter of the plan book so you can finesse your way to trim and healthy. The details found in the “Higher Learning” chapter can break up stalls and help you understand the plan better in general. Fuel cycles are a great way to help yourself understand the THM plan basics better as well. (But keep in mind that Fuel Cycles are not something you should delve into until you’ve been on plan for a few months. They should not be lose-weight-quick schemes.) If you’ve ever done a Fuel Cycle, you know that the Deep S days can be hard because they cut out so many of the things we’re used to eating freely in a THM S setting: dairy (except for butter), veggies higher in carbs (tomatoes, onions), berries, nuts, and probably a few other things I’m forgetting right now but can’t look up because I loaned my plan book to my grandma. Check out the THM plan book for more details.
So what can you eat in a Deep S setting? Meat! Eggs! Butter! Coconut oil! Leafy greens! Non-starchy veggies such as green beans and okra!
Basically Deep S meals cut back on things that can easily be overdone in an S setting because they’re really calorie-dense, not as efficiently burned by your body as “foundation fats” such as butter and coconut oil, or higher in carbs. These are the streamlined S meals.
Over the past year, I’ve given a concentrated effort to providing more Deep S recipes, not only because they’re useful during Fuel Cycles but because I can tell a distinct difference in my body when I feed it more foundation fats rather than always stuffing it with things like peanut butter, cheese, and rich desserts. If you’ve noticed the same thing, the recipes below might come in handy for you! Still a THM newbie? Forget about Deep S and just enjoy these recipes as regular ol’ S recipes (and know that you’re doing your body a favor by using them).
Bacon-Wrapped Mediterranean Chicken (NF, pg. 50)
Baked Chicken Thighs (NF, pg. 54)
Crockpot Beef & Gravy (leave out the onion) (NF, pg. 86)
Crockpot Marinated Pork Loin (NF, pg. 88)
Kate’s Spinach Eggs (NF, pg. 23)
Sunday Pork Chops (NF, pg. 55)
Yellow Squash Sweet Curry (NF, pg. 67) – omit the onion, tomato, and cheese
Jashbrown Breakfast (Necessary Food, pg. 24)
Note: some of these labels missed the “Foundation Fats” label in my cookbook (and are just labeled with the generic “Healthy Fats” label) because I either forgot to mark them as such or because I wasn’t sure if Worcestershire sauce and soy sauce were OK to use in a Deep S setting. I did a search in the main THM Facebook group and found posts from a popular admin who was sharing her meals and had labeled some including Worcestershire sauce as Deep S recipes, so I think the ones above are all fair game. (Soy sauce has even fewer carbs than Worcestershire sauce, so it should be fine.)
Special Roasted Brussels Sprouts
(^^Whoops! Just found out that Brussels sprouts aren’t considered nonstarchy enough to be used in a Deep S setting! Sorry ’bout that. They still make a great S side dish, though.)
Roasted Vegetables (such as green beans or okra) (Necessary Food, pg. 119)
Cabbage sautéed in butter and garlic salt
Big leafy salad with cucumbers, oil, and vinegar (and some great seasonings too – like some oregano and garlic salt!)
Easy Gravy (Necessary Food, pg. 422)
The Yummy Eggnog Detox (NF, pg. 209)
Velvety Chai (NF, pg. 208)
Velvety Hot Chocolate (NF, pg. 207)
Chocolate Truffle Fudge (NF, pg. 298)
Brianafinger Truffle Fudge – omit the toppings and enjoy the milk chocolatey fudge only as a Deep S treat
Hot Custard (NF, pg. 375)
Mock PayDay Fat Bombs (NF, pg. 303) – follow tweaks
Skinny Meringue Chocolate Bites (NF, pg. 293)
Chocolate-Covered Coffee Bites (Necessary Food, pg. 291)
Muffintop Melters (Necessary Food, pg. 396)
Plain Hot Fudge Sauce (Necessary Food, pg. 413)
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