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To follow up on the roundup of THM Deep S recipes I posted last week, I thought it would be a good idea to create a one-week sample menu with a Deep S focus. We can all use a metabolism reset once in awhile, and focusing on foundational foods, especially foundation fats such as coconut oil, is a great way to do that! This menu alternates Deep S and E days to rev the metabolism. I hope it’s helpful!
Click here to see the original “Back to Basics” sample menu.
Click here for an index of all my sample menus.
Click here to see a roundup of THM Deep S recipes.
Notes:
- When deciding what to eat, I generally try to follow my own advice in this post of Dos and Don’ts from a THM Veteran. Sometimes I succeed better than others. 😛
- Just because a menu like this works for me doesn’t necessarily mean it will work for you. Different people need different amounts of food.
- In this menu, I have alternated S and E days to really rev up the metabolism. All the S meals are Deep S meals. For more info about THM: Deep S, check out the THM plan book (the chapters that discuss higher learning and fuel cycles). Still a newbie? Don’t worry about different categories of S and just enjoy this menu knowing that you’re keeping your carbs and fats separated and focusing on foundational fats that will burn efficiently in your body and rev your metabolism!
- Doing a fuel cycle? Feel free to use days from this sample menu in your fuel cycle menu! Arrange them in the right order, of course, and don’t forget to create some Fuel Pull days as required.
- Many of the desserts/snacks found in this menu are repeats so you can make a batch of something at the beginning of the week and eat on it all week long! This simplifies things, trust me. Many of the lunches use up leftovers so food doesn’t go to waste. I’ve generally portioned breakfasts, lunches, and snacks for one person (although they can easily be multiplied to take a family into consideration), and dinners are family-sized.
- *An asterisk indicates that the recipe is found in my cookbook, Necessary Food, as well.
Key:
- B=breakfast
- L=lunch
- S=snack
- D=dinner
Sunday
- B (Deep S) Kate’s Spinach Eggs*
- L (Deep S) roast beef, spaghetti squash with butter, Superfood Brownies
- S (Deep S) Chocolate Truffle Fudge*, hot tea with collagen
- D (Deep S) scramble of leftover roast beef and cabbage in coconut oil or butter, Hot Custard*
- S (Deep S) Velvety Peppermint Sip
Monday
- B (E) Easy Chocolate Oatmeal
- L (E) Creamy Sweet Potato Bisque, carrot sticks
- S (E)Â apple and hot tea with collagen
- D (E) Mom’s Chicken Soup, Budget-Friendly Cornbread*, salad dressed with red wine vinegar and a little soup broth, Jiggly Cranberry Orange Salad*
- S (FP) orange flavored Greek yogurt
Tuesday
- B (Deep S) Hot Custard*
- L (Deep S) big leafy greens salad with leftover roast beef from Sunday lunch, 2 hardboiled eggs, sliced cucumbers, and oil and vinegar
- S (Deep S) Chocolate Truffle Fudge*, hot tea with collagen
- D (Deep S) Sunday Pork Chops*, cabbage sautéed in butter and garlic salt, Superfood Brownies
- S (Deep S) Velvety Cappuccino
Wednesday
- B (E) 2 Cranberry Orange Muffins* and low-fat cottage cheese with THM Super Sweet Blend
- L (E) leftover Mom’s Chicken Soup and Budget-Friendly Cornbread*, salad dressed with red wine vinegar and a little soup broth
- S (E) orange and hot tea with collagen
- D (E) Poppy Seed Chicken Casserole*, green peas, Jiggly Cranberry Orange Salad*
- S (E) 1 Cranberry Orange Muffin*
Thursday
- B (Deep S) eggs scrambled in coconut oil, seasoned with cinnamon, salt, and THM Super Sweet Blend and topped with a pat of butter
- L (Deep S) leftover pork chop (from Tuesday’s dinner) on big salad with sliced cucumbers and dressed with oil and vinegar, leftover cabbage
- S (Deep S) Chocolate Truffle Fudge*, hot tea with collagen
- D (Deep S) Bacon-Wrapped Mediterranean Chicken*, steamed broccoli, Superfood Brownies
- S (Deep S) Velvety Hot Chocolate*
Friday
- B (E) Easy Chocolate Oatmeal
- L (E) leftover Mom’s Chicken Soup, carrot sticks, 1 Cranberry Orange Muffin*
- S (E) 1 Cranberry Orange Muffin* and low-fat cottage cheese with THM Super Sweet Blend
- D (E) Sweet Onion Teriyaki Stir-fry over brown rice, steamed broccoli, berries with low-fat cottage cheese
- S (E) Jiggly Cranberry Orange Salad*, hot tea with collagen
Saturday
- B (Deep S) Hot Custard*
- L (Deep S) Yellow Squash Sweet Curry* (omit the onion, tomato, and cheese), Superfood Brownies
- S (Deep S) Milk Chocolate Pudding
- D (Deep S) scrambled eggs and sausage links, roasted green beans, Chocolate Truffle Fudge*
- S (Deep S) Velvety Chai*
Shannon says
I always enjoy your hot custard on deep s fuel cycle days!
Paige Farrish says
Roast beef on day 1, is this just like a slow cooked roast maybe done ahead of time or how do you prep?
Briana Thomas says
We bake it at a low temperature for several hours while we’re at church. 🙂
Tanya says
Any details on how you season it, etc.?
Briana Thomas Burkholder says
There’s a great basic roast beef recipe on page 82 of Convenient Food! (https://www.briana-thomas.com/convenientfood/) That should be pretty close to how my mom always did it. When I make it the seasonings tend to vary every time…haha.
Theresa Day says
Hi- I am new to THM and I really enjoy your blog and just got your cookbook! I work third shift- 9pm-5:30am sun-Thur and I have for 20 years. Any suggestions when the best times to eat my meals and snacks would be? Also do you think I should try to keep the same schedule when I’m off on the weekends? Starting my metabolism is what every doctor I have had says is my problem. Thanks!
Briana Thomas says
Hi Theresa! Never having kept those hours, I really don’t know specific times that would be best to eat, but just make sure that you’re eating every 3-4 hours. 🙂 I don’t know that the specific times matter as much as the space between the meals.
Dana Ashley says
Do you have a grocery list for this?
Briana Thomas says
Hi Dana! No, I’m afraid I don’t.
Sherry Volrath says
thank you for making every recipe printable in this Back to Basics II -I own your cook book but when I use this weeks menus I print them all and put together in a binder for easier access. Your printable recipes are very nice to read.
Christy says
Thursday breakfast… Eggs with cinnamon and sweetener? Is that a mistake?
Briana Thomas says
Nope! No mistake! Try the Cinnamon Roll eggs in this post: https://www.briana-thomas.com/5-new-ways-to-eat-your-eggs-in-5-extra-ingredients-or-less/
You may be pleasantly surprised!
Yvonne OKane says
Briana, Thank you ..As always… You come out with recipes and menus that help so much and are so encouraging. You are truly a blessing from God for me. Your cook book is the BEST. So easy to navigate and find the perfect (easy to prepare) recipe.
Your blog has always been my ‘go to’ for easy to find information.
God bless you,
yvonne