THM Fuel Cycle Challenge and Menu

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THM Fuel Cycle Challenge and Menu

A one-week Trim Healthy Mama Fuel Cycle complete with a printable menu.

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Ok, I am ashamed to admit that I have been a Trim Healthy Mama for nearly three years and I have never done a Fuel Cycle. They have always intimidated me a bit, I suppose. But I think I am finally ready to commit to a 1 Week Fuel Cycle.

You may be wondering, what IS a Fuel Cycle? The Fuel Cycle is explained in Chapter 24 of the Trim Healthy Mama Plan Book. Basically, a Fuel Cycle is a tool used to help you get past a stall or as an occasional kick-in-the-pants to your weight loss if you are a turtle loser.

A THM Fuel Cycle is NOT intended for someone who is just beginning THM, or for nursing women. You should have been following the Trim Healthy Mama plan for quite some time before attempting a Fuel Cycle. They are much more strict, (and I cannot promise it will be fun), but they help us to focus on the different fuel types, as well as guide us away from all those heavy S treats - cream cheese, heavy cream, etc. Hello, I need some help with that!

I will not be using any nut flours or baking blend, and there will be no dairy on Deep S days. This will force me to focus on good fats, good carbs, and not as much dairy. I chose to not go completely dairy free for the other 4 days of the cycle, but I am trying to keep it to a minimum!

So what do you need to do for this THM Fuel Cycle? First of all . . . read chapter 24 in your Plan Book. (I should note here that the Fuel Cycle recommendations have changed from the first book. We will be following the recommendations in the Trim Healthy Mama Plan Book for this challenge.)

Our Days will be as follows

Day 1 - Deep S

Day 2 - Deep S

Day 3 - E

Day 4 - E

Day 5 - FP

Day 6 - FP

Day 7 - Deep S

Secondly, check out the menu below and stock up on lots of leafy greens, okra, coconut oil, olive oil, and non-starchy vegetables.

Third, on the day before we begin our Challenge, make sure you have at least one (if not more) E fueled meals or snacks. We are going to be in Deep S mode for 2 days, so make sure to get an E in before we begin. (Deep S focuses on foundational fats such as coconut oil, olive oil, butter, and meat.)

And fourth, make sure you are staying hydrated! Drink plenty of good clean water! (I’m going to make it my goal during this challenge to drink half my body weight in ounces every day!)

If you have not signed up already, you can join our challenge by commenting on my Facebook post here. Simply comment on the FB post, and I will be in touch with you through FB messenger with more information on our challenge!

When do we begin? We are planning to start on Sunday, February 4th, and the challenge will run for one week. I will be in touch every day with tips, recipes, ideas, and photos of what I am eating! I think this will be great fun!

So what are you waiting for? Go sign up!

Below, you will find the proposed menu for this Fuel Cycle. (All reference to THT stand for Trim Healthy Table, the newest THM cookbook.) You can print the menu here.

Day 1 - Deep S

Breakfast - Scrambled eggs in butter, sauteed spinach, bacon, Trimmy (I use the mix version on page 463 of THT)

Lunch - Mixed Greens/Spinach Salad with lots of non-starchy vegetables, chicken breast, boiled egg, and Tangy & Sweet Vinaigrette

Supper - Elk steak (you can use any meat), Sauteed Mushrooms, Crispy Roasted Okra

with Bacon, Tossed Salad with Mixed Greens/Spinach and Tangy & Sweet

Vinaigrette.

Snack - Velvety Cappucino, Skinny Chocolate

Dessert - Skinny Chocolate (or this Nailhead Skinny Chocolate)

Day 2 - Deep S

Breakfast - Scrambled eggs in butter, sauteed spinach, bacon, Trimmy (I use the mix version on page 463 of THT)

Lunch - Mixed Greens/Spinach Salad with lots of non-starchy vegetables, chicken breast, boiled egg, and Tangy & Sweet Vinaigrette

Supper - Hamburgers (no bun, of course), lettuce, mustard, Roasted Green Beans, Marinated Cucumber Salad (this recipe, but also add a teaspoon or two of olive oil), Tossed Salad dressed with Olive Oil or MCT oil.

Snack - Milk Chocolate Pudding

Dessert - Healthy Coconut Oil Chocolate Frosting (Make sure to use the Peanut Flour Option to stay in Deep S mode.) I just eat this from the bowl with a spoon!

Day 3 - E

Breakfast - Overnight Oatmeal (Check out this post for 5 amazing overnight oatmeal ideas!) Or Pint Jar Oats - Page 343 in THT, Trimmy (I use the mix version on page 463 of THT)

Lunch - Sweet potato with roasted chicken breast, roasted okra, spinach salad, dressed with 1 teaspoon MCT oil.

Supper - Cowboy Grub, Mixed Green/Spinach Salad with lots of non-starchy vegetables, and spritzed with 1 teaspoon MCT oil.

Snack - Double Fermented Cherry Kefir Smoothie (double fermented nonfat kefir, unsweetened almond milk, sweetener to taste, frozen unsweetened cherries)

Dessert - Secret Ingredient Hot Chocolate

Day 4 - E

Breakfast - Overnight Oatmeal (Check out this post for 5 amazing overnight oatmeal ideas!) Or Pint Jar Oats - Page 343 in THT, Trimmy (I use the mix version on page 463 of THT) Or you can enjoy this Egg White Oatmeal Recipe!

Lunch - Cherries on Top Chicken Salad (Page 305 - THT)

Supper - Sweet & Sour Chicken, Tossed Salad with lots of non-starchy vegetables, and spritzed with 1 teaspoon MCT oil.

Snack - Apple with PB Yogurt Dip (Mix 1 Tablespoon peanut flour, sweetener to taste and 1 teaspoon vanilla with ⅓ - ½ cup Greek yogurt)

Dessert - Double Fermented Raspberry Kefir Smoothie (double fermented nonfat kefir, unsweetened almond milk, sweetener to taste, frozen unsweetened raspberries)

Day 5 - FP

Breakfast - Secret Ingredient Chocolate Peanut Butter Milkshake

Lunch - Black Pepper Chicken, (Page 68 in THT) Tossed Salad with lots of non-starchy vegetables

Supper - Chicken Fajita Soup, (use FP options - Page 90 in THT) Tossed Salad with lots of non-starchy vegetables

Snack - Instant Cookie Dough Protein Bar, (Page 428 in THT) Trimmy

Dessert - Good Girl Moonshine Gummies (Page 420 in THT)

Day 6 - FP

Breakfast - Egg white Scramble with lots of non-starchy vegetables, Trimmy (I use the mix version on page 463 of THT)

Lunch - Lean deli ham wrapped around dill pickles, Tossed Salad with lots of non-starchy vegetables, spritzed with 1 teaspoon MCT oil

Supper - Cajun Chicken Eggroll in a Bowl

Snack - Chocolate Strawberry Protein Fluff

Dessert - Peanut Chocolate Whip (Page 442 in THT)

Day 7 - Deep S

Breakfast - Scrambled eggs in butter, roasted okra, sauteed spinach

Lunch - Cabbage and Sausage Skillet (Saute cabbage with chicken sausages)

Supper - Oven Baked Bone-in Chicken, Easy Roasted Broccoli, sliced cucumbers Tossed Salad with Extra Virgin Olive Oil

Snack - Mock Payday Fat Bombs (Omit peanuts for Deep S)

Dessert - Skinny Chocolate

Desserts are completely optional, but I included ideas just in case you wanted them.

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