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I am totally not a menu person (freestylin’, baby!), but since many of you, my faithful readers, seem to be very menu-oriented, I thought you might find some sample menus helpful. Here’s the first, and I hope to follow it up with a few more somewhere along the line. All menus will be found in my menu index page here.
Today’s menu is special in that it only uses items that can be found at Walmart! I also tried to keep this menu full of easy, simple recipes that are doable for anyone. Do you have any specific types of menus that you would like me to create? Let me know! I’m always open to ideas, and I’d like to do a few more sample menus as part of my THM Success Series (you can see the rest of the posts from that series here). To find other helpful links, visit my Starting THM page.
Notes for this menu:
- To make this easy, I’m going to write this menu as single-serve for breakfast and lunch and family-serve for dinner. In our family, breakfast is usually every man for himself. We eat lunch together, and it often consists of leftovers. If there aren’t enough leftovers for everyone, one or more of us will do our own thing, like make a shake-or Briana will test a recipe and her sister Katelyn might help her eat it if it turns out well… Supper is everyone together.
- Each day has breakfast, lunch, an afternoon snack, dinner, and evening snack. Depending on your schedule and personal needs, adjust. Try to eat every 3-4 hours. Try not to eat too late at night (9pm might be a good cut off).
- Walmart carries on-plan sweetener, such as Truvia (not the Truvia Baking Blend – it contains sugar). In this menu, I’m assuming that you can get whatever sweetener is available at Walmart and use Trim Healthy Mama’s sweetener conversion chart to figure out how much you need in place of the sweeteners I have used in these recipes.
- You can make your own oat flour by grinding oats in a blender or coffee grinder.
- I believe Walmart carries coconut flour with its Bob’s Red Mill products.
- I really enjoy cottage cheese, so I use it as my go-to protein source if I need a little bit of extra protein with a snack. If you prefer Greek yogurt, go for it! You can use any fat percentage of cottage cheese or Greek yogurt with an S meal, but for an E or FP meal you’ll need to stick with the low-fat variety. Here’s a tutorial for how to make your own Greek yogurt if you’re interested.
- As I said above, I’m not a menu person and just writing this menu for you guys started becoming a chore after awhile. I have not tested this menu, and I’m sure it probably contains more different foods than you’d actually need (for instance, the carrot cake would last for more than two meals unless you have a lot of people helping you eat it). You might have more leftovers than I accounted for and could use them for more lunches (or even dinners) out of the week. I wanted to give plenty of diversity in this menu so you have lots of options to choose from, but feel free to take a simpler route if you like. I personally eat chocolate oatmeal for about half of my breakfasts throughout the week.
- You might notice that Sunday is kind of my “special foods” day and I don’t always follow the “light evening snack” rule.
- To see all the recipes on my site that are made with no special ingredients (only with ingredients that can be found at Walmart, as long as you’re willing to substitute sweeteners), click here!
Guidelines I tried to observe when making this menu:
- Switch up fuel types and don’t eat the same fuel type for a certain meal every day (i.e. don’t always eat E breakfasts).
- Include protein with every meal/snack.
- Eat lots of veggies!
- Eat lots of coconut oil (sometimes you’ll see this in the form of Meringue Skinny Chocolate or Choconut Birds’ Nests, two of my candy recipes that use coconut oil)! Including some more on its own by the spoonful with an S meal wouldn’t be a bad idea either.
- Keep evening snacks light.
How I would prep for this meal plan the week before:
- Make Greek yogurt (I prefer homemade to store-bought because it has a milder flavor, but by all means use store-bought if you like.).
- Make Meringue Skinny Chocolate.
- Make Choconut Birds’ Nests.
- Make a large batch of Buffalo Chicken Salad.
B (E)-Pineapple Upside Down Cake in a Mug, side of low fat cottage cheese or Greek yogurt (with sweetener and extract of choice if desired)
L (S)-Sandwich with low-carb wrap, mayo, deli meat, cheese, and lettuce; celery and peanut butter, Meringue Skinny Chocolate
S (E)-Fruit Smoothie
S (Light S)-5 Ingredient Hot Chocolate, a bite or two of cottage cheese
B (S)-Philly Cheesesteak Eggs (fried in coconut oil)
L (E)-Sweet potato with a teaspoon of butter or coconut oil, sweetener, and cinnamon; some cooked and seasoned chicken breast or fish; salad with plenty of veggies on it and a low fat dressing
S (S)-Choconut Birds’ Nests, bite or two of cottage cheese
S (FP)-2 Lite Rye Wasa Crackers, several slices of lean deli meat, dill pickles
S (S)-celery and peanut butter
D (E)-Rice and Beans, green peas
S (E)-Creamy Peach Pudding
S (E)-apple slices with 3-Ingredient Apple Dip
S (FP)-Low-fat Greek yogurt with sweetener and extract if desired
B (E)-Low-fat cottage cheese or Greek yogurt (with sweetener and extract of choice if desired), fruit of choice
S (Deep S)-Meringue Skinny Chocolate, a few slices of deli meat
B (S)-Scrambled eggs (fried in coconut oil) with cheese if desired and a side of bacon
S (S)-PB&J Protein Mess
S (FP)-Low-fat cottage cheese with cocoa powder and sweetener
L (S)-Mommy’s Meatloaf, cabbage sautéed in butter and garlic salt, salad with S toppings, Bejeweled No Bake Cream Cheese Bars (use the rest of these bars for dessert during the beginning of the next week)
S (Light S)-White Hot Chocolate, a bite or two of cottage cheese
Again, To see all the recipes on my site that are made with no special ingredients (only with ingredients that can be found at Walmart, as long as you’re willing to substitute sweeteners), click here!
You can find lots of these recipes (and so many more!) in my cookbook, Necessary Food.