Trim Healthy Mama (THM) Two-week Fuel Cycle Menu with Recipe links and pages (2024)

September 22, 2017 By Jill

What is a fuel cycle?

Basically, a fuel cycle cycles your body through the different fuel sources (low fat, low carbs, and low of both) for a whole day. This has been awesome for me! I recently finished a two-week cycle and lost 5 pounds after being stalled for 3-4 months. I did a fuel cycle about a year ago and lost 9 pounds in two weeks. If you are looking for more direction than THM normally likes to give you, this is also a great thing to do. I have found that sometimes I just need more of a plan and the fuel cycle gets me back on track.

How to do it

You can do a fuel cycle for one week or two weeks. It’s a great option when you have a dress you need to fit into or just need some structure to the way you eat. The important thing as always is to center your meals around protein. Only add in one fuel source at a time (carbs OR fats, not both). I personally like to do the two-week fuel cycle but even a one-week cycle is great to get you going.

My Two-Week Fuel Cycle Menu

To make this menu I tried to use the foods I love the MOST because I know I will fall off the bandwagon if it’s something that is too much work. Not to mention something that I don’t like! If you see something on here that you won’t eat or don’t want to make then sub it for something you do like. It will be worth it but this is a great way to get started with planning.

First, to clarify, Deep S days are fat and protein days but you are to exclude nuts and dairy. This makes the S days the hardest days in the cycle for me but yet I know it’s good for me.

I’m sure that my menu is not perfect. I know there are many different rules and variations you can follow so please take that to heart and if you have advice please share! I learn from all of you every day.

Deep S Days

Breakfast Options (The numbers below stand for the day in the cycle)

One: Eggs and sausage with butter
Two: Fat Stripping Frappa (cookbook pg 240) and hard boiled egg
Seven and optional Eight:Eggs and sausage with butter (if you are doing a two week cycle you are supposed to start the next week with an e breakfast but I’m putting this s option also)
Nine: Eggs with Bacon
Fourteen: Omelette with sausage and peppers

Deep S Snacks

Hard Boiled, Protein shakes from the cookbook, Brownie in a mug, Veggies and berries

Lunch Options

One: BLT Jar SaladI try to stay away from mayo during a fuel cycle so for the dressing I did MCT oil (2T) and Apple CiderVinegar (SCV 1/4 cup), 1 doonk Stevia, and some salt and pepper instead.
Two: BLT Jar Salad
Seven: BLT Jar Salad
Eight: Deep S Jar Salad (Cookbook pg 189)
Nine: Deep S Jar Salad (Cookbook pg 189)
Fourteen:Deep S Jar Salad (Cookbook pg 189)

Dinner Options

One: Bunless grill burger with lots of lettuce and pickles and mustard, Green fries or Roasted Cauliflower
Two: Grilled Chicken in olive oil and frozen mixed vegetables
Seven: Pork chops and butter covered broccoli
Eight: Taco Salad (I served it in shells for my family, tacos for them, Salad for me)
Nine: Cab and Sauce Skillet (Cookbook Pg. 58)
Fourteen: Bacon Wrapped Chicken on top of Fresh Kale

E Days

Breakfast options

Three: Oatmeal with unsweetened applesauce, doonkof stevia and a 1t cinnamon
Four: Bust a Myth Banana Cake (Cookbook pg. 298)
Eight: Oatmeal with unsweetened applesauce, doonkof stevia and a 1t cinnamon (This is supposed to just be an E breakfast if you are doing atwo-weekk cycle but I also listed a day 8 deep S breakfast)
Ten: Mango Protein shake
Eleven: Oatmeal with unsweetened applesauce, doonkof stevia and a 1t cinnamon

E Day Snack Options

Just Peachy muffins (cookbook pg.286, I make these in a pan and cut them up instead of as muffins), BAM cake (cookbook pg. 298),mango protein shake, Apple, Wasa Crackers with laughing cow cheese, Fruit and 000 greek yogurt

Lunch Options

Three: E Jar Salad from the cookbook
Four: E Jar Salad from the cookbook
Ten: Sweet potato pizza (sweet potato cooked and cut up, top with spaghetti sauce, and your favorite pizza toppings. I like to use turkey bacon and veggies)
Eleven: Cherry Waldorf Salad with BAM cake (Cookbook pg.90 use cherries instead of apples if you desire, BAM cake is cookbook pg.)

Dinner Options

Day Three: Turkey and Spinach QuinoaWith a sprouted roll
Day Four: Orange Chicken and Brown Rice (on the orange chicken recipe I left out the honey and used 2 t super sweet instead and no tapioca starch)
Day Ten: Easy Ham and Beans
Day Eleven: Black Bean and Quinoa Enchilada Bake

Fuel Pull Days

Breakfast Options

Five: Big Boy Smoothie (Cookbook Pg 243)
Six: Big Boy Smoothie (Cookbook Pg 243)
Twelve: Fat Stripping Frappa (Cookbook Pg 240)
Thirteen: Fat Stripping Frappa (Cookbook Pg 240)

FP Snack Options

Praline bars (cookbook pg. 391), Superfood chews (cookbook pg.382), Big boy Smoothie, Fat Stripping Frappa, LOTS OF BERRIES

Lunch Options

Five: FP Jar Salad (cookbook Pg. 188)
Six: Trim Train Taco Soup Leftovers
Twelve: FP Jar Salad
Thirteen: FP Jar Salad or TTT Soup leftovers

Dinner Options

Five: Trim Train Taco Soup
Six: Eggroll in a Bowl (Cookbook pg. 62)
Twelve: Salsa Verde Chicken
Thirteen: Fuel Pull Stuffed Peppers

You Can do it!

Now you’ve got your list of foods all ready to go. Make your grocery list and get going. You can jump start your weight loss. RUN now! I’m yelling!

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Trim Healthy Mama (THM) Two-week Fuel Cycle Menu with Recipe links and pages (2024)

FAQs

What is a fuel cycle THM? ›

A Fuel Cycle, in the realms of THM, is where you take a week or two, to buckle down and isolate the different fuels (fats (S) or carbs (E) or neither (FP)). The purpose of this is to 1) lose stubborn weight, 2) rev your metabolism and 3) feel awesome!

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How to lose weight quickly on THM? ›

The main “rules” look like this:

Eat every three hours.
Separate fats and carbs, which the authors refer. to as “fuel sources.” You can eat both — but never in the same meal.
Cut out all added sugars.
Keep carb sources to fruits and vegetables, or. sprouted or sourdough bread, which the plan authors say are less likely to.

Apr 18, 2018

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What is a Trim Healthy Mama's meal? ›

THM S meals are Satisfying meals, with low carbs from non-starchy veggies, protein, and high fats. Fats make this meal satisfying, so there's no limit to them. Carbs, however, are limited to 10 grams per meal. In an S meal, you can get your proteins from beef, lamb, pork, chicken, lean ground turkey, and fish.

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How many carbs can you have in an S meal THM? ›

The S Meal is comprised of protein (fatty or lean) + good fats + nonstarchy veggies. It's the fats that make it an S meal. Carbs are limited to 10 net grams or less per serving and may come from dairy, berries, tomatoes, or up to ¼ cup of canned beans.

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How does fuel cycle work? ›

Fuel cycles may involve multiple transportation steps, including movement of raw fuels to point of refining, refined fuels to the point of consumption, and movement of wastes to disposal sites.

What is the fuel life cycle? ›

A fuel LCA process generally follows a “cradle-to-grave” approach, accounting for the emissions generated at the source during the extraction process to its final release from the tailpipe of the vehicular exhausts.

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What fast makes you lose the most weight? ›

The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

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What is the best fasting method to lose belly fat? ›

Best Intermittent Fasting Method For Subcutaneous Belly Fat

16/8 Method: Fast for 16 hours and have an 8-hour eating window daily. ...
5:2 Method: With the 5:2 method, you consume your regular diet five days a week and consume around 500-600 calories for two remaining fasting days.

Jul 30, 2023

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What is the difference between keto and THM? ›

Trim Healthy Mama and keto are definitely not the same. Trim Healthy Mam embraces healthy carbs such as brown rice, oatmeal, sweet potatoes, quinoa, and sprouted or sourdough bread, while keto does not.

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Can you eat fruit on THM? ›

Fruit can be enjoyed with E meals, but never eat them alone… always pair it with some protein. Bananas should be limited to no more than 1/2 per meal, because they are a higher sugar fruit, or you can cut them out altogether.

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How long to wait between meals at THM? ›

Everything I just wrote I learned through the THM book or through previous research). It is equally important to space out your food intake by at least 2.5 to 3 hours because… …that lets your body burn through ALL of the fuel that you've ingested.

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How many carbs is too much for dinner? ›

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

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What is too many carbs for a meal? ›

Carbohydrate Counting

Gender	For Weight Loss	For Weight Maintenance
Women	30-45 grams (g) per meal	45-60 grams (g) per meal
Men	45-60 grams (g) per meal	60-75 grams (g) per meal

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How many carbs show you eat a day? ›

How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.

What is the difference between air cycle and fuel cycle? ›

Air stands cycles are consists of reversible processes but fuel air cycles are consists of irreversible processes. Ideal gas equation i.e PV = mRT are valid in each point of air standard cycles, but not valid in actual cycles.

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What is a fuel cycle facility? ›

Fuel cycle facilities make nuclear fuel for commercial nuclear reactors or are manufacturing specialty nuclear materials for the U.S. Navy's nuclear fleet. Many of the fuel cycle facilities are different from each other—in purpose and technology—as they comprise the different Stages of the Nuclear Fuel Cycle.

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What is total fuel cycle energy? ›

Full-Fuel-Cycle Measurement Defined

It includes: energy consumed in the extraction, processing, and transport of primary fuels such as coal, oil and natural gas; energy losses in thermal combustion in power-generation plants; and energy losses in transmission and distribution to the building site.

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Is Trim Healthy Mama low carb? ›

Trim Healthy Mama recipes/meals are categorized as follows: (S)atisfying – S meals focus on protein + healthy fats and keep carbs to a minimum. (E)nergizing – E meals focus on lean protein + healthy carbs and keep fats to a minimum.

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