Thm S Meals: Are They Truly Keto-Friendly?

Are you looking to lose weight, but are unsure about which diet plan to follow? Two of the most popular diets are the Ketogenic diet and Trim Healthy Mama (THM). While both are low-carb diets, there are some key differences between the two.

THM is centred around two main meal types: S (Satisfying) and E (Energizing). S meals are similar to Keto meals as they are high in fats and low in carbs. These meals are satisfying because healthy fats, such as olive oil, coconut oil, and butter, satiate us and are essential for healthy skin, hair, and hormones. On the other hand, E meals are high in carbs but low in fats. These meals are energizing because carbs rev up our metabolism and support our adrenals.

While Keto restricts carbs, THM does not cut out any food groups. Instead, it changes the way we put our meals together. This means that you can still eat foods like sweet potatoes, oatmeal, and sourdough bread, which are restricted on the Keto diet.

So, if you're looking for a diet that allows you to eat a variety of foods and doesn't restrict any food groups, THM may be the right choice for you. However, if you prefer a more restrictive diet that limits carbs, then Keto might be a better option. Ultimately, the best diet is the one that you can stick to and that helps you achieve your health and weight loss goals.

THM S meals are the same as keto meals

S meals are naturally very delicious, and many people gravitate towards them. They include fatty meats like steak, hamburger, pork, and fatty fish, as well as full-fat dairy like cheese, cream cheese, and sour cream.

If you are already familiar with keto meals, then you will have no problem understanding and creating THM S meals, as they are one and the same. This means there are tons of recipes readily available that you can use to create tasty, satisfying meals that will help you lose weight and keep your body healthy.

Breakfast

For breakfast, you can easily throw together a Deep S meal. Put about 2 cups of frozen spinach in a frying pan over medium heat and let it heat through. Add a teaspoon or two of coconut oil to the spinach once it’s thawed and break 2 eggs over the top. Mix it all together and cook until the eggs are set. Season with salt and pepper, and for more flavor, add some Adobo or Greek seasoning.

Lunch

For lunch, you can have a Light S meal. You can make Wonder Wraps, which are perfect for S meals because they have zero carbs and none of the chemicals and preservatives found in store-bought low-carb tortillas. Fill them with smoked turkey and a little Dijon mustard, and serve with pickled okra and olives.

Dinner

For dinner, you can enjoy a Heavy S meal. Enjoy a juicy burger patty with pimento cheese, grilled broccoli and cauliflower drizzled with olive oil and Adobo seasoning, and a tomato, mozzarella, and basil salad with a drizzle of olive oil and balsamic vinegar.

Snacks

Even snacks can be on plan! If you have a sweet tooth, try the recipe for THM Raw Cookie Dough. It will feel like a cheat, but it's completely within the plan's guidelines.

Benefits of Healthy Fats

Including healthy fats in your diet is incredibly important. Every cell in your body needs some fat, and a total cholesterol level of less than 140 has been correlated with an increased risk of dementia. Eating healthy fats can help protect you from heart disease and improve your emotional health, as low intake of healthy fats has been linked to depression and concentration issues.

Easy THM S Meals

• Egg Pita Breakfast Pizzas
• Scrambled eggs with sautéed veggies
• Bacon and Eggs Cottage Casserole
• Baked Bacon
• Low Carb Bagels
• Zucchini Alfredo for One from the Trim Healthy Table cookbook
• Pita Pizzas
• Tuna or chicken salad stuffed into green peppers
• Caesar Salad
• Wasa crackers or Joseph’s pita chips topped with avocado slices
• Cheesecake berry crunch from The Trim Healthy Mama Cookbook
• Homemade Cheeze-Its
• A handful of nuts and berries
• 5 Layer Mexican Dip with “chips”
• Baked chicken legs or thighs, bagged salad with an S dressing, and Bacon Green Beans
• Steak, roasted broccoli, salad
• Taco Salad
• Spaghetti and Meat Sauce
• Eggroll in a Bowl

S meals = healthy fats but low carbs

S Meals: Healthy Fats, Low Carbs

S meals are all about embracing healthy fats while keeping carbohydrate intake low. This approach is in line with the keto diet, which involves restricting carb intake and replacing it with fats.

Healthy Fats

When it comes to healthy fats, there are plenty of options to choose from. Monounsaturated and polyunsaturated fats are considered "good fats" due to their positive impact on heart health, cholesterol levels, and overall health.

• Olive oil, canola oil, peanut oil, and sesame oil
• Nuts, including almonds, peanuts, macadamia nuts, hazelnuts, pecans, and cashews
• Avocados
• Fatty fish like salmon, mackerel, herring, trout, sardines, and tuna—rich in omega-3 fatty acids
• Seeds such as sunflower seeds, pumpkin seeds, and sesame seeds
• Eggs, especially those enriched with omega-3s
• Beans, including kidney beans, soybeans, and navy beans

Low-Carb Foods

A low-carb diet typically involves getting less than 26% of total calories from carbohydrates. This doesn't necessarily mean reducing the volume of meals, but rather making smart food choices. Here are some low-carb food options:

• Lean meats, such as chicken breast or pork
• Leafy green vegetables
• Nuts and seeds
• Low-carb fruits like avocados, strawberries, blueberries, and apples
• Full-fat dairy products, such as plain whole milk and plain Greek yogurt
• Broccoli and cauliflower

Sample S Meals

• Breakfast: Spinach cooked in coconut oil with eggs, served with turkey sausage patties
• Lunch: Smoked turkey wraps using low-carb tortillas, with a side of pickled okra and olives
• Dinner: Juicy burger with pimento cheese, grilled broccoli and cauliflower, and a tomato-mozzarella salad
• Snack: THM Raw Cookie Dough

Benefits of S Meals

Adopting the S meal approach can offer several benefits. Firstly, it can aid in weight loss by reducing overall calorie intake. Additionally, it can have a positive impact on insulin management, making it effective for treating obesity and type 2 diabetes. This approach also provides a good balance of healthy fats and low-carb options, ensuring you get the necessary nutrients while maintaining stable energy levels.

THM Deep S meals are detoxifying

THM Deep S meals are extremely detoxifying and are a great way to reset your body after eating a sugary meal. These meals are pure, healthy fats and non-starchy vegetables, and they help to get rid of excess sugars in your system.

Deep S meals are a type of Trim Healthy Mama (THM) meal that pulls out any remote source of carbs and leaves you with pure, healthy fats. This means no dairy, nuts, nut flours, or starchy veggies like carrots, bell peppers, squash, peas, or Brussels sprouts. Instead, you'll be eating lots of green, non-starchy veggies and healthy fats like olive oil, coconut oil, butter, and avocado.

The reason THM Deep S meals are detoxifying is because they help to get rid of excess sugars in your system. When you eat a sugary meal, your body can be left with a build-up of sugar. But when you eat a Deep S meal, the pure fats in the meal help to flush out any excess sugar, leaving your body feeling reset and rejuvenated.

Examples of THM Deep S Meals

Some examples of THM Deep S meals include:

• Sauteed vegetables like zucchini or cabbage topped with fried eggs or air-fried salmon
• Baked bacon
• Egg pita breakfast pizzas
• Scrambled eggs with sauteed veggies
• Bacon and eggs cottage casserole
• Low-carb bagels
• Pita pizzas
• Tuna or chicken salad stuffed into green peppers
• Caesar salad
• Wasa crackers or Joseph's pita chips topped with avocado slices
• Baked chicken thighs with olive oil and seasoning
• Crispy oven-baked chicken

Benefits of THM Deep S Meals

In addition to being detoxifying, THM Deep S meals offer several other benefits. They can be helpful for weight loss, as the pure fats can help to burn through stored body fat. They also provide essential nutrients for healthy skin, hair, and hormones. And, because they don't include any starchy veggies or dairy, they can be a good option for those who are sensitive to those foods.

Light S meals are lighter on fats

Light S meals are a variation of the standard S (Satisfying) meals in the Trim Healthy Mama (THM) food plan. S meals are centred on healthy fats, which are essential for healthy skin, hair and hormones. These include fats like olive, coconut, butter, and red palm oil.

However, Light S meals are more conscious of the amount of fat included. While standard S meals allow for liberal use of fats with no limits, Light S meals involve using smaller amounts of fat-containing foods. For example, instead of including avocado, nuts, cheese, bacon, and a rich dressing on a salad, a Light S meal might include just one or two of these.

Light S meals are still keto-friendly, as they are low in carbohydrates. In the THM plan, S meals are recommended to have under 10 grams of carbs, and Light S meals follow this guideline as well.

Light S meals can be a good option for those who want to include a wider variety of THM meals in their diet. While standard S meals are very delicious and satisfying, Light S meals can provide a lighter option that still includes healthy fats.

Some examples of Light S meals include:

• Wraps with smoked turkey and Dijon mustard, served with pickled okra and olives
• Salad dressed with olive oil and apple cider vinegar, topped with Parmesan cheese, nutritional yeast, garlic powder, salt, and pepper
• Pita pizzas with a low-carb base, topped with tomato sauce, mozzarella cheese, and basil
• Tuna or chicken salad stuffed into green peppers

Light S meals are a great way to include healthy fats in your diet while being mindful of the amount of fat consumed. They can be a good option for those who want to vary their THM meals and include some lighter options.

Heavy S meals are allowed on THM

Heavy S meals are allowed on the Trim Healthy Mama (THM) diet. THM is a healthy lifestyle rather than a traditional diet, and it doesn't cut out any food groups. Instead, it changes the way that meals are put together.

Heavy S meals are satisfying, as they contain healthy fats which satiate and satisfy hunger. These include fats like olive, coconut, sesame, red palm, and butter. Heavy S meals also include fatty meats and full-fat dairy.

A day of meals on the THM plan might include a Deep S breakfast, a Light S lunch, and a Heavy S dinner. An example of a Heavy S dinner is a juicy burger patty with pimento cheese, grilled broccoli and cauliflower, and a tomato, mozzarella, and basil salad.

Frequently asked questions