Chicken Ranch Sandwich | THM: E

We’ve been enjoying this Chicken Ranch Sandwich for lunch so much lately, I thought it deserved it’s own blog post! 

You do not have to suffer through a boring, dry sandwich to stay in E mode! This Chicken Ranch Sandwich is so flavorful and moist, you won’t even miss the butter, cheese, and mayo.

Sometimes I add healthy fats to my hubby’s sandwich when he’s feeling a Crossover, but he usually prefers this Chicken Ranch Sandwich as an E! 

Two tablespoons of the Fuel Pull Pickle Juice Ranch Dressing is what makes this sandwich shine. It takes the place of butter and mayo and adds a perfect level of creaminess and tang to the crunch and milder flavors of cucumber and lettuce. 

Toasting the bread first gives you a sturdy structure on which to spread the Pickle Juice Ranch Dressing. It holds up wonderfully to the moisture, absorbing the flavor without becoming soggy or falling apart.

Layering on several slices of lean meat (I use 2 slices of smoked chicken breast, and one slice of deli black forest ham) also adds to the moisture and protein content. 

Add a little mustard, and a slice of tomato and you’ve got a lean sandwich “fit for a King” (my hubby’s words, not mine!). 

Since this Chicken Ranch Sandwich is an E, you can enjoy it on its own as a portable lunch option, pair it with an E soup (we love Spicy Sweet Potato Soup!), or serve it with a piece of fruit, such as an apple or an orange. 

Yield: 1 serving

Chicken Ranch Sandwich | THM: E

Chicken Ranch Sandwich | THM: E

This lean Chicken Ranch Sandwich is so full of flavor, you won't even miss the butter, mayo, or cheese! A wonderful, portable Trim Healthy Mama E lunch, perfect for serving with soup and fruit, if you desire.

Prep Time 5 minutes
Total Time 5 minutes


  • 2 slices sprouted bread (or whole-grain sourdough)
  • 2 tbsp Pickle Juice Ranch Dressing
  • 2 slices deli chicken breast
  • 1 slice deli ham
  • 1 tsp mustard
  • lettuce or spinach leaves
  • cucumber slices
  • tomato slice (optional)


  1. Toast slices of bread. Pour and spread Pickle Juice Ranch dressing on one slice. Top with chicken breast, ham, mustard, lettuce, cucumber, tomato, and second slice of bread. Cut in half and enjoy! Serve with carrot sticks, an E soup, or a fruit if desired.

Don’t miss our other favorite E sandwich! 

Ultimate E Sandwich

Trim Healthy Mama Lunch Platter 3 Ways: S, E & FP

Lunches need to be quick and easy for me to put together, or I end up skipping the meal and drinking coffee instead (ugh). I love eating leftovers for lunch, but there’s not usually much behind after dinner the night before. I’ve found that preparing finger foods ahead of time is key to saving my bacon. (No pun intended.)

Okay, I did that on purpose.

I can eat on plan at noon after a morning of homeschooling, laundry, and dinner prep, if all that’s required of me is grabbing a handful of this, that, and the other.

Having a variety of S and E selections on hand ensures I don’t eat the same fuel type all the time. Here are some Prepackaged Pam type things (meaning, I can take them out of a wrapper or container, no cooking required) I prepare and how I divide them so I can enjoy a Trim Healthy Mama-friendly lunch platter 3 different ways, all week long.

S platter:

E platter:

  • lean chicken breast
  • 0% fat cottage cheese
  • pickles
  • carrot sticks
  • cucumbers
  • strawberries
  • salsa
  • baked corn chips/pita chips
  • 0% Greek yogurt with SweetLeaf stevia drops
  • Note: I should really have another carb source to make this a good E meal, like a serving of fruit. I would have added an apple to the plate, but I’m plum outta groceries!

Fuel Pull platter:

  • lean chicken breast
  • cucumbers
  • peppers
  • strawberries
  • 0% fat Greek yogurt

You’ll notice that some of the foods on each platter are the same. Cucumbers, strawberries, pickles, salsa, lean chicken breast, 0% fat cottage cheese, 0% fat Greek yogurt, and peppers are all Fuel Pull foods, meaning, there aren’t enough fat or carbs in them to make them either an S (fat) or an E (carb), so they work in both settings.

Each platter also has at least 3 good sources of protein.

S platter protein sources:

  • sausage
  • cheese
  • nuts
  • yogurt

E & Fuel Pull platter protein sources:

  • chicken breast
  • 0% fat cottage cheese
  • 0% fat Greek yogurt

Guacamole is a definite S because avocados are high in good fats. Eating Guacamole in an E meal would put you into Crossover mode. Baked corn chips are an E because they are carb-based and have almost no fat. You could have a few in an S setting (up to 6-10 grams of net carbs), but any more than that would also put you into Crossover mode.

Do you like finger foods for lunch? I love the variety a platter offers. I’d love to hear your favorite grab ‘n go style S & E selections!

Cream of Broccoli Soup | THM: S

Growing up, it was tradition for my family to have soup for lunch on Sundays. It was an easy, make ahead meal that could simmer in the crock-pot while we were in church, and if we had guests – which we usually did – simply adding more water to the pot and another loaf of bread on the table ensured there was enough food for all.

My favorite of all the soups my Mom served was Cream of Broccoli. My sisters and I took turns preparing the soup each Sunday, and when it was my turn, I usually chose Cream of Broccoli Soup. I still make it regularly for our own family.

It’s a natural Trim Healthy Mama-friendly S, made with no special ingredients that’s delicious on its own, but incredible when topped with crumbled bacon bits, cheese, and sour cream.

A word about the mineral salt: this recipe was created without the addition of bacon bits or cheese. If you’re adding these in (and I highly recommend you do!), you’ll want to decrease the amount of salt as bacon and cheese have significant levels of sodium. You can always add more salt later, but you can’t take it out!

Yield: 8 servings

Cream of Broccoli Soup

Cream of Broccoli Soup

A thick and creamy THM S Broccoli Soup that hits the spot. No special ingredients. Top with crumbled bacon, cheese, and sour cream.

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes


  • 1/4 cup butter
  • 3-4 broccoli crowns, chopped
  • 2 onions, finely chopped
  • 6-7 celery stalks, chopped
  • 1 tsp mineral salt
  • 1/4 tsp ground pepper
  • 4 cups chicken broth
  • 4 cups of water
  • 1 cup cream

GARNISH (Optional):

  • bacon, cooked and crumbled
  • sour cream
  • cheddar cheese, grated


  1. In a large soup pan, saute broccoli, onion, and celery in butter until onions are clear. Add in salt, pepper, chicken broth, and water. Bring to boil and simmer for 20 minutes. Run soup through blender until smooth. Return to pan. Swirl in cream. Re-heat to warm before serving, if necessary.
  2. Pour into bowls and garnish with cheese, bacon, and sour cream, if desired.


You can substitute 3-4 cauliflower heads for the broccoli for an equally delicious white soup!

Low Carb Mini Ham & Broccoli Quiches | THM: S, Keto


Every once in a while, I like to make ham and egg cups in a muffin tin for an easy protein-packed lunch. Brad and I enjoy them, but our kids think they’re too egg-y and bland. Our 5-year-old’s favorite food in the world is quiche, and the crispy ham of the egg cups make a great crust; I turned the filling into something quiche-like, and now we’ve got THM-friendly Ham & Broccoli Quiches that the whole family loves!


This THM S recipe is a frugal meal that doesn’t require any special ingredients. Easy to put together and very flavorful, these low carb Ham & Broccoli Quiches are great for breakfast, lunch, dinner, or as an appetizer!


Yield: 12

Low Carb Mini Ham & Broccoli Quiches

Low Carb Mini Ham & Broccoli Quiches

These incredibly easy, no-special-ingredient quiches are perfect for breakfast, lunch, dinner, or as an appetizer. Flavorful and high in protein, this recipe makes 12 mini quiches: perfect for a large family meal or make-ahead convenience.

Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes


  • 12 slices of deli ham
  • 8 strips of bacon, chopped
  • 2 broccoli crowns, finely chopped
  • 1/2 onion, finely chopped
  • 1 Tbsp butter
  • 6 eggs
  • 1/4 cup cream
  • 1/2 tsp mineral salt
  • 1/4 tsp ground pepper
  • 2 cups cheddar cheese, grated


  1. Preheat oven to 375. Line each cup of a regular-sized ungreased muffin tin with a slice of deli ham. Set one cup of grated cheese aside to use as a topping later. Divide the other half evenly between the twelve muffin tins by sprinkling approx. 1 Tbsp of grated cheese on each slice of ham. Set aside.
  2. In a large frying pan, scramble fry bacon, broccoli, onion, and butter together until onion is clear, bacon is crispy, and broccoli is tender-crisp.
  3. In a separate bowl, whisk eggs, cream, salt, and pepper together. Stir in broccoli mixture. Pour filling on top of the cheese inside the ham cups. Sprinkle remaining cheese on top.
  4. Bake at 350 for 10-12 minutes until cheese is bubbly and the ham edges start to crisp.