Menu
  • Recipe Box & Menu Planner
  • Shopping List
  • Log In

TJ's Taste

THM • Keto • Low Carb • Healthy Carb Recipes & More!

MENU
  • Start Here
    • Meet TJ
    • What is Trim Healthy Mama (THM)?
    • Sweetener Conversions & More
    • Glossary of Cooking Terms
    • Free Taco eCookbook
    • FAQs
    • Close
  • Recipes
    • The Ultimate Sugar Free MarshmallowsCourses
      • Appetizers & Snacks
      • Soups & Salads
      • Beverages
      • Breads
      • Condiments
      • Desserts
      • Main Dishes
      • This & That
      • Side Dishes
      • Everything
    • shakeDiets
      • Dairy Free
      • Egg Free
      • Gluten Free
      • Keto
      • Low Carb
      • Low Fat
      • Nut Free
      • Paleo
      • Sugar Free
      • Vegan
      • Vegetarian
      • Whole30
    • Chicken and Grape Salad FeaturedFuel Type
      • Satisfying (S)
      • Energizing (E)
      • Fuel Pull (FP)
      • Crossover (XO)
      • .
      • .
    • Filterable Recipe Index
    • Recipe Box & Menu Planner
    • Recipe Acronyms & Features
    • Close
  • Menu Plans
    • yellow and plateWeekly
      • Menu Plan Week 1
      • Menu Plan Week 2
      • Menu Plan Week 3
      • Menu Plan Week 4
      • More Weekly Plans
    • seasonal plates splitSeasonal
      • Valentine’s Day
      • St. Patrick’s Day
      • Easter
      • Thanksgiving
      • Christmas
    • Close
  • How Tos
    • shiritakiHow to Cook Shirataki Noodles So They’re Not Slimy
    • How to Make Beeswax Food Wraps
    • How to Make Hot Cocoa Bombs
    • How to Make Colored Sweetener
    • How to Roast Veggies
    • More How Tos
    • Close
  • Tips & Ideas
    • The Ultimate THM Friendly Eating Out Guide FThe Ultimate THM Friendly Eating Out Guide
    • 100+ Add-in Ideas for the Perfect Low Glycemic Smoothie
    • 100+ Tossed Salad Ideas
    • 30+ THM Recipes to Make with Food From Your Pantry and Freezer
    • Stay on Plan on the Go Pack
    • More Tips & Ideas
    • Close
  • Trim & Tiny Cooking
  • Shop
    • Etsy Shop
    • Recommendations
    • Coupons & Deals
    • Affiliate Links
    • Close

TJ’s Printable THM Friendly Menu Plan Week 4

This page may contain affiliate links. Please read my disclosure.

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

Monday
• 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
Tuesday
Tuesday
• No-Bake Breakfast Cheesecake
• leftover Trim Zuppa Toscana
• 2 okra pickles
• 2 cheese sticks
• Grape and Barbecue Meatballs
• side salad
Wednesday
Wednesday
• 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
Thursday
Thursday
• Sausage McCriddle
• Get Methylating Lentil Soup
• 2 brown rice cakes with Lauging Cow cheese wedges
• Korean Beef Bulgogi over riced cauliflower
Friday
Friday
• Sausage McCriddle
• Get Methylating Lentil Soup
• 1 apple with 1 teaspoon peanut butter
• Chicken Cordon Bleu Casserole
• a mix of roast veggies
Saturday
Saturday
• 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
Sunday
Sunday
• Butter Coffee
• Sushi S Style, p. 277 Trim Healthy Table
• celery with 1/3 fat cream cheese
• leftover smorgasbord

Premium Food Binder Printables

Food Binder

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

LET’S GO

Popular on TJ's Taste:

Cinnamon Cranberry Sauce

The Ultimate Shamrock Shake

Pumpkin Candy Cups

Low Carb Brussels Sprouts and Kale Slaw with Maple Vinaigrette

Tagged With: meal, meal plan, Meal Plan Monday, menu, menu plan, Menu Plan Monday, organization, organizing, THM, Trim Healthy Mama, Trim Healthy Man, weight loss, what's for dinner

Force of Nature

Comments Cancel reply

Your email address will not be published. Required fields are marked *

Rate This Recipe




Force of Nature

Trending Now

  • Homemade Hot Pepper Sauce
    Homemade Hot Pepper Sauce (Better Thank FrankR...
    Fresh hot peppers and the perfect blend of complim...
  • Colorado Green Chili (or Chile)
    The spiciness of green chiles, the saltiness of po...
  • TJ’s Low Carb Flour Blend (Formerly Basic B...
    Need an easy low carb flour blend? This basic baki...
  • Homemade Flavored Coffee Creamer
    Homemade Flavored (or Not) Coffee Creamer –...
    I'm one of those "Would you like some coffee with...
  • Homemade Flavored (or Not) Powdered Coffee Creame...
    Enjoy this easy, homemade, low carb, keto and THM...

Stay Connected

THM Affiliations


THM Blogger Buddies Trim Healthy Mama Store

Information


• About
• Recipe Features
• FAQs
• Free Printables
• Submissions
• RSS Feed
• Media Kit
• Privacy Policy
• Affiliate Disclosure
• Nutrition Disclaimer
• Image & Recipe Usage
• Contact
• About
• Recipe Features
• FAQs
• Free Printables
• Submissions
• RSS Feed
• Media Kit
• Privacy Policy
• Affiliate Disclosure
• Nutrition & Diet Disclaimer
• Image & Recipe Usage
• Contact
Visit My Etsy Shop

Newsletter

taco ecookbook

Free Trimming Tacos eCookbook

Copyright © 2017–2025 · TJsTaste.com