10 Easy Tricks To Staying On The Trim Healthy Mama Plan

Alternate titles:

  • 10 Easy Tricks To Getting Back On The Trim Healthy Mama Plan If You’ve Fallen Off
    The Lazy Busy Person’s Guide to Trim Healthy Mama
    The Simple Way To Do Trim Healthy Mama

After a complicated pregnancy that required bed-rest and moving in with my dear in-laws for a few months, the healthy birth of our fourth child, moving our family to another home, and breaking out in shingles, I’ve finally had enough of my own excuses and gotten back on the Trim Healthy Mama plan.

trim healthy mama book

I need it.

I was addicted to sugar (still detoxing!) and my lack of nutrition was evident in the white spots on my nails, thinning hair, and pure exhaustion.

I’m keeping things very simple, so there’s less chance of me burning out or giving up. Today I’m sharing 10 easy tricks to staying on the Trim Healthy Mama plan (or getting back on it!).

lemon water

1. Do something healthy as soon as you wake up. For me, I like to start off the day with a Raspberry Zinger GGMS. This helps flush my body of toxins, and then I tell myself, “You’ve already detoxified! Don’t go ruin it now by eating sugar!

2. Brush your teeth. This sounds so silly, but it works! If I’m hungry before my three hours are up (the THM plan recommends waiting that long between meals or changing fuels), brushing my teeth can often ward away the munchies! Who likes eating right after they’ve polished their mouth? My new habit is brushing my teeth after dinner to help me keep from late night snacking. It’s too much effort to do the job twice. 😉

Bonus: Your dentist bill will be lower and your teeth will be whiter, too!

3. Chew gum. Similar to brushing teeth, a mint-flavored mouth feels fresh and actually requires a conscious effort to ruin. Plus, it keeps my mouth busy when I just want to chew! There are several sugar and aspartame-free gums available including Homeofresh, PUR, and Glee Gum.

trim healthy mama prep work

4. Prepare as much as you can at the beginning of the week. And hour or two of chopping vegetables, meat and cheese, rinsing and drying my greens, and hard-boiling eggs, saves me so much time the rest of the week. I’m far less likely to go off plan knowing that the time consuming parts are already finished. At the very least, I’ll be able to whip together a protein-packed salad.

 5. Stick to no special ingredient recipes. (Like the ones on this site, for example 😉 )
6. Reward goals with something other than food. I’m on THM because I was addicted to sugar, not because I need to lose weight. My BMI is perfect, but that doesn’t mean I’m healthy. My goals probably look different from someone who wants to shed a few pounds (more energy, healthier nails and hair, clearer skin, balanced hormones, etc.) but regardless, I’ve found rewarding myself with something other than off-plan food is a little more conducive to my purpose!

A new haircut, dress, book, lovely smelling hand-soap, pretty earrings, running shoes, or kitchen gadget are great ways to celebrate, but if you simple must celebrate with cheesecake, make it the Peanut Butter Chocolate kind! 😉

easy chicken parmesan trim healthy mama

7. Keep your kitchen stocked with ingredients to at least 3-5 memorized main dish recipes that are quick to prepare. Much like point #4, this helps me be able to stay on plan even if I’ve had a crazy day (5-Ingredient Chicken Parmesan is one of my go-to’s).

8. Exercise. I can’t always find the time for deliberate exercise, but when I do, I know I make a much more concerted effort to eat carefully. I figure, “I’ve already burned ‘X’ amount of calories today! I don’t want them back!” Trim Healthy Mama isn’t a calorie-based diet, but you get my drift, right?

trim healthy mama lindt chocolate
9. Have something you look forward to every day. For me, it’s a coffee after the kids go down for their afternoon naps, and a square of Lindt’s 85% Dark Chocolate after dinner. I look forward to that piece of chocolate all. day. When I’m tempted by other off-plan sweets, I tell myself, “You get a piece of rich, creamy, smooth, chocolate tonight, remember?” Looking forward to something on-plan makes it easier to say “No” to something off-plan that I’ll regret later.

10. Find an accountability partner. It could be your husband, a friend, the Trim Healthy Mama Facebook group, or even an app on your phone, but the idea of having to ‘fess up to someone or something does wonders to keeping yourself on track!

Do you have any additional ideas for keeping yourself on plan? I’d love to hear them! I need all the help I can get. 😉

5 Ingredient Chicken Parmesan

This 5 Ingredient Chicken Parmesan is one of our family’s favorite recipes and certainly one of the easiest to make! The kids call it “Pizza Chicken” because it really does taste like pizza. It’s my go-to recipe when I’m pressed for time (it only takes 5 minutes to prepare), but delicious enough to serve company.

easy chicken parmesan 5 ingredientsIt’s also a Trim Healthy Mama friendly recipe if you use a sugar-free tomato sauce like the one pictured below. It’s an ‘S’ dish because of the fat in the cheeses.

easy chicken parmesanYou’ll need:

  • one package of boneless, skinless chicken thighs (my grocery store sells 8-9 in a pack)
  • one jar of tomato sauce (President’s Choice’s Spicy Roasted Garlic sauce is our favorite and it’s sugar-free!)
  • mozzarella cheese
  • cheddar cheese
  • parmesan cheese

easy chicken parmesan sauceDirections: Spread the chicken thighs in an ungreased 9×13 baking dish. Dump on the jar of tomato sauce.

easy chicken Parmesan with cheeseSprinkle on the cheeses.

easy chicken Parmesan bakedBake at 350 F’ for 30 minutes or until chicken is cooked through and cheese is hot and bubbly.

easy chicken parmesan trim healthy mamaServe over Dreamfields pasta, or enjoy on its own with a salad.

Here’s the printable!

5 Ingredient Chicken Parmesan

5 Ingredient Chicken Parmesan


  • 8 or 9 boneless, skinless chicken thighs
  • 1 640ml jar of sugar-free tomato sauce such as President's Choice's Spicy Roasted Garlic
  • 1 cup mozzarella cheese, grated
  • 1 cup cheddar cheese, grated
  • 1/4 cup parmesan cheese, grated


  1. Spread the chicken thighs in an ungreased 9x13 baking dish.
  2. Pour tomato sauce over top of chicken.
  3. Sprinkle on cheeses.
  4. Bake at 350 F' for 30 minutes or until chicken is cooked through and cheese is hot and bubbly.

Strawberry Spinach Salad

Strawberry Spinach Salad is one of our family favorites. All of our kids love it (minus the red onions…those are put there for Brad and I) and even consider it a “dessert” because of the strawberries! We eat it year-round, but it tastes the best with new baby greens and freshly picked strawberries which are almost in season!

strawberry spinach saladThis is a Trim Healthy Mama ‘S’ recipe because of the cheese and nuts. (If you’re not on-plan and want to save some time, it’s also delicious served with a store-bought, creamy poppy-seed dressing or a raspberry vinaigrette.)


Yield: 4

Strawberry Spinach Salad | THM, GF

Strawberry Spinach Salad | THM, GF
Prep Time 15 minutes
Total Time 15 minutes


  • 4 cups baby spinach, or mixed greens
  • 2 cups fresh strawberries, sliced
  • 1/4 small red onion, thinly sliced
  • 1/2 cup walnuts or pecans, toasted
  • 1/4 cup feta cheese
  • 3 Tbsp raspberry jam (THM's can use a stevia-sweetened jam, such as Smuckers)
  • 3 Tbsp balsamic vinegar
  • 1 Tbsp poppy seeds
  • 1/4 tsp salt


  1. Arrange spinach on 4 individual salad plates. Top with strawberries, onion, nuts, and cheese.
  2. Poppy Seed Dressing: Combine remaining ingredients in a jar and shake or stir together. Drizzle over salads.

Bacon Cheese Topped Chicken

bacon cheese topped chickenBacon Cheese Topped Chicken is one of my favorite main dishes. It combines some of my favorite flavors (mushroom, cheddar, bacon) into one, mouth-watering package!

One of the things people miss on the THM Plan is breaded Fried chicken; while this isn’t exactly that, it’s an amazing chicken dish that just might replace it for you :).

The bacon helps keep the chicken breasts nice and tender, and two-hour marination ensures it’s full of zippy mustard flavor. Fried mushrooms and sharp cheddar add bite, and a garnish of green onions pretties it all up.

Yield: 4

Bacon Cheese Topped Chicken

Bacon Cheese Topped Chicken
Prep Time 40 minutes
Cook Time 20 minutes
Total Time 1 hour


  • 1/2 cup Dijon mustard
  • 1 1/2 tsp Gentle Sweet
  • 1 Tbsp olive oil
  • 1/2 teaspoon lemon juice
  • 4 boneless skinless chicken breast halves
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • Dash paprika
  • 2 cups sliced fresh mushrooms
  • 2 tablespoons butter
  • 2 cups shredded cheddar cheese
  • 8 bacon strips, partially cooked
  • 2 teaspoons minced green onion


  1. In a small bowl, combine the mustard, sweetener, 1-1/2 teaspoons oil and lemon juice.
  2. Pour 1/2 cup into a large resealable plastic bag; add the chicken. Seal the bag and turn to coat; refrigerate for 2 hours. Cover and refrigerate the remaining marinade.
  3. Drain and discard marinade from chicken. In a large skillet over medium heat, brown chicken in remaining oil on all sides. Sprinkle with salt, pepper, and paprika. Transfer to a greased 11-in. x 7-in. baking dish.
  4. In the same skillet, saute mushrooms in butter until tender. Spoon reserved marinade over chicken. Top with cheese and mushrooms. Place bacon strips in a crisscross pattern over chicken.
  5. Bake, uncovered, at 375° for 20-25 minutes or until a meat thermometer reads 170°. Sprinkle with parsley.

Peanut Butter Cheesecake | THM: S

This rich, decadent Peanut Butter Cheesecake is one of my all-time favorite Trim Healthy Mama-friendlyrecipes! It feels like a total cheat, but it’s actually a heavy S (use as a treat, since it’s quite calorie dense).

peanut butter cheesecake trim healthy mama

It’s not a baked cheesecake, which means it won’t crack and there’s no need for a water bath; a perfect recipe for a rookie Trim Healthy Mama! Plus, it only takes 20 minutes to make, serves a large crowd, and is so decadent and delicious, even non-THM’s won’t know they’re missing the carbs and sugar! In fact, our oldest son requests it for his birthday every year!

Made with no special ingredients, you probably have everything on hand to whip up this peanut butter cheesecake today. It contains a few pantry staples (sugar-free peanut butter, almond flour,xylitol or Gentle Sweet, and dark chocolate), and a few standard refrigerator ingredients (cream cheese, butter, and whipping cream).

Yield: 12 servings

Peanut Butter Cheesecake

Peanut Butter Cheesecake
Prep Time 20 minutes
Total Time 20 minutes



  • 1/4 cup butter
  • 1 1/4 cup almond flour
  • 2 Tbsp xylitol (OR 1 Tbsp Gentle Sweet)


  • 1 1/2 cups whipping cream
  • 1 cup xylitol (OR 1/2 cup Gentle Sweet)
  • 2 8-oz. packages of cream cheese softened
  • 1 cup natural peanut butter


  • 1/4 cup heavy cream
  • 2 Tbsp xylitol (OR 1 Tbsp Gentle Sweet)
  • 1/2 bar 85% cocoa Lindt chocolate, chopped


  • Roasted peanuts for garnish.


  1. Preheat oven to 350 F. Melted butter in a saucepan with the first amount of xylitol, until sweetener is dissolved. Stir in almond flour and press into the bottom of a 9" spring-form pan. Bake at 350 F for 10-15 minutes or until the edges are golden. Cool.
  2. In the meantime, add the second amount of xylitol to whipping cream and beat until stiff peaks form. Set aside. In another bowl or mixer, blend cream cheese and peanut butter together. Fold in whipped cream until completely blended. Spread cream cheese mixture on top of crust and let it chill in the fridge for 3-4 hours.
  3. Melt the third amount of xylitol in heavy cream. Remove from heat and stir in and chocolate until smooth. Spoon into a plastic sandwich bag and snip off a corner. Drizzle chocolate over cheesecake. Refrigerate until chocolate has hardened (about 10 minutes). Optional: garnish with roasted peanuts.
  4. Slice, serve, and enjoy!