TJ’s Printable THM Friendly Menu Plan Week 4

Suffering from the dreaded what’s-for-breakfast rush, the afternoon what-are-we-having worry, or the six-o’clock scramble? Find some meal plan inspiration in my incredible, printable, THM friendly Menu Plan Week 4!

Ah, Monday again! Nothing too exciting going on at our house. AWANA has kicked back into full gear on Wednesday nights which means, usually, our family will be eating at our church’s meal that precedes this program. Unfortunately, that often means something off plan. So I will either bring something from home or eat before go. If, however, there is something on plan, I’ll take part of that! Meanwhile, I’ll still plan something for you to enjoy in my weekly menu plans just in case you don’t have something like our church’s weekly meals.

About My Menu Plan Week 4

My Family

In the menu plan below, I list what I have planned for myself that is Trim Healthy Mama friendly (labeled S, E, FP, etc.). My hubby usually eats breakfast from the cafeteria at his work and leftovers for lunch then, for dinner, he eats whatever I make plus sometimes a few extras to make the meal a Crossover.

My kids often eat something similar to what I have yet different for breakfast (for example, on days I have fried eggs, I’ll make them “egg in a nest” as they call it, which is a hole in sprouted bread then an egg cooked in the middle). Lunch they often have leftovers or make themselves sandwiches. And for dinner, they eat what we eat plus I often ensure there is some kind of extra side to make it a Crossover for them.

Beverages

The only beverage I really mention in my menu plans is my Butter Coffee (and that’s only because that’s what serves as my once weekly “breakfast” on Sunday when we’re rushing out the door to get to church). Otherwise, I leave drinks up to the moment. Usually I drink water (often flavored with something), but I also upon occasion (not every day) enjoy a mug of coffee with homemade creamer for breakfast, oolong tea for lunch, or a can of Zevia soda. I basically aim to drink one gallon of non-caffeinated water-based drinks per day.

Fuel Sources

	description2
Satisfying - Healthy fats as primary fuel source, low in carbs.	S-Helper - Healthy fats as primary fuel source, a little higher in carbs.
Energizing - Healthy carbs as primary fuel source, low in fat.	Fuel Pull - Lower in both healthy carbs and healthy fats.
Crossover - Higher in both healthy fats and healthy carbs.

Below each meal, there is a letter (or more) in a colorful circle. These are based off the premises of Trim Healthy Mama. You can learn more about each of these letters on my intro to Trim Healthy Mama page here.

Please keep in mind that the S, E, FP, and XO icons indicate what the fuel source of the OVERALL MEAL is. A meal can have an S food item plus an FP food item, but the whole meal is an S.

If there is more than one fuel type label (example, S, E, and FP) in a single meal, you can sway the fuel type based on ingredients you use. For example, tacos. Tacos are FP if you use lean ground turkey and only add non-starchy veggies; S if you use full fat hamburger and lots of cheese; or E if you use lean ground turkey and lots of beans and starchy veggies.

Free Printable Menu Plan

Menu Plan Week 4

	BREAKFAST	LUNCH	SNACK	DINNER
	• No-Bake Breakfast Cheesecakes, p. 334 Trim Healthy Table	• sandwich with half a Joseph's pita, chicken, sliced cheese, sugar free mayo, and pickles • cheese stick	• 1 apple with 1 teaspoon peanut butter	• Trim Zuppa Toscana, p. 86 Trim Healthy Table
	• No-Bake Breakfast Cheesecake	• leftover Trim Zuppa Toscana • 2 okra pickles	• 2 cheese sticks	• Grape and Barbecue Meatballs • side salad
	• Chocolate Covered Cherry Shake, p. 471 Trim Healthy Table	• leftover meatballs • side salad	• 4 Wasa crackers with Laughing Cow cheese wedges	• Buffalo Chicken Twice Baked Sweet Potatoes
	• Sausage McCriddle	• Get Methylating Lentil Soup	• 2 brown rice cakes with Lauging Cow cheese wedges	• Korean Beef Bulgogi over riced cauliflower
	• Sausage McCriddle	• Get Methylating Lentil Soup	• 1 apple with 1 teaspoon peanut butter	• Chicken Cordon Bleu Casserole • a mix of roast veggies
	• eggs • bacon	• salmon burgers on grill • side salad with TJ's House Ranch Dressing	• 4 Wasa crackers with Laughing Cow cheese wedges	• Cheesy Sausage Pasta Skillet • steamed veggies
	• Butter Coffee	• Sushi S Style, p. 277 Trim Healthy Table	• celery with 1/3 fat cream cheese	• leftover smorgasbord

Premium Food Binder Printables

Want blank, fillable, printable menu plans, recipe pages, shopping lists, inventory pages, recipe dividers, and more? Check out my Editable Premium Food Binder Printables!