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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).
Quick tip: you can always go to Recipe Index > By Fuel Type, Allergy Info, & Theme > Deep S to find a picture index of all my Deep S recipes! Or just click here.
Main Dishes:
Bacon-Wrapped Mediterranean Chicken (NF, pg. 50)
Baked Chicken Thighs (NF, pg. 54)
Crockpot Beef & Gravy (leave out the onion)Â (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.)
Side Dishes:
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)
Drinks:
The Yummy Eggnog Detox (NF, pg. 209)
Velvety Chai (NF, pg. 208)
Velvety Hot Chocolate (NF, pg. 207)
Desserts:
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)
Foundational Peanut Butter Topping
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)
From my blogging buddies:
Bacon Hot Slaw // Chrissy Benoit in Love
Healthy Coconut Oil Chocolate Frosting // My Montana Kitchen
Tex Mex Breakfast Scramble // Chrissy Benoit in Love
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Christine says
Would you ever do THM freezer meals or meal prep? I’m learning how to do that as we grow our family, but want to make sure they’re THM friendly.
Briana Thomas Burkholder says
Maybe in the future! It’s something I’ve thought of but haven’t had time to work on yet. Thanks for the idea!
Beth in TX says
I was wondering why you say to leave out the onion and then I realized it’s because of the carbs. Would I be safe to put in some onion powder?
Briana Thomas Burkholder says
Yes, onion powder is fine in a Deep S setting as far as I know. 🙂
Nancy Bardon says
Briana thank you for this amazing Deep S list of foods your timing is perfect I just started a FC yesterday. Your book is beautiful and I have loved every recipe I made from it. Thank you for all your hard work it is truly appreciated!
Vergie says
I wa going thru my book marking what you listed as deep S…..great idea to tell us….and discover
My page 119-120 is missing!
Briana Thomas says
Oh dear! If you contact the distributor by calling p. 1.877.442.6657 (during business hours) or emailing [email protected], they’ll let you know how to get this taken care of! I’m sorry!
Misse says
I just received your cookbook. I love the recipes. I am very excited to try them for myself and my family.
Mary says
Just got your book in the post yesterday and started reading it this morning. Love it! Can’t wait to try some recipes out. They sound delicious and the pictures are awesome! Appreciate all your hard work – researching, baking, experimenting, inventing, tweeking, compiling, ……
Sheila Bias says
Thank you so much for sharing this information. I bought your cookbook last year and have loved every recipe I’ve made!! This list helps; I eat too much dairy cause it’s easy. I made your basic bread this week and it has helped greatly! May the Lord continue to guide and direct you and bless you for the ways you help others.