Category: THM Friendly Recipes

These are high-protein well-balanced recipes that are compatible with the Trim Healthy Mama way of eating.

Autumn Spice Coffee Creamer//Easy-prep, THM-Friendly Fuel Pull (FP), Low-fat, Low-carb, Sugar-free

Eliza Noel5 Comments

My THM-Friendly recipe for Autumn Spice creamer will make your morning coffee simple, delicious, and healthy. Just make it at the beginning of the week and you’ll have lovely Autumn coffee to go with the chilly weather all week long! This recipe is sugar-free and a Trim Healthy Mama friendly Fuel Pull. That means you can pair it with an S or an E breakfast without it becoming a Crossover!

Health Benefits of the Autumn Spice Creamer

  • It’s sugar-free. Most coffee creamers are packed with sugar or artificial sweeteners. This recipe calls for stevia, a healthy natural sweetener.
  • It’s made with real ingredients. GoodRX says that most coffee creamers are packed with additives and chemicals. This recipe includes only good, natural, and real ingredients. You can rest in knowing that you’re not putting bad things into your body along with your daily Cup o’ Joe!

THM-Friendly Fuel Pull Recipe for Autumn Spice Coffee Creamer

Makes 8 servings

  • 3/4 c. Half n Half
  • 1/4 tsp. Pure Stevia Extract
  • 1/4 tsp. Cloves and Nutmeg
  • 1 tsp. Cinnamon
  • 1/2 tsp. Vanilla Extract

Directions:
Put all of the ingredients in a mason jar, stir it up, and store it in the fridge. When you’re ready to use it just put 1 ½ tbs. in your coffee mug then fill it the rest of the way with your favorite coffee!

Download this THM Friendly Fuel Pull recipe card for free!

Autumn Spice Coffee Creamer Recipe Free DownloadDownload

THM-Friendly Fuel Pull Autumn Spice Creamer Recipe on Instagram

Where are you on your health journey?

I love learning more about health! The plan I follow and coach other women in (Trim Healthy Mama) balances food groups beautifully, cuts out sugar, and emphasizes the need for high protein. It’s super personalizable for budget, preferences, allergies, phase of life, and goals (weight loss, gaining muscle, healthy weight gain, working through health issues, getting more energy, etc.). If healthy living interests you, schedule a free phone consultation. We’ll talk through your health goals and if Pure Healthy Coaching could be a good fit for you.

Note: I’m an Amazon Affiliate so I receive a commission off anything purchased through links I share.

Protein Pumpkin Pancakes//THM-Friendly E, Low Fat, Sugar Free, High Protein Breakfast

Eliza NoelLeave a comment

My THM-Friendly recipe for Protein Pumpkin Pancakes is an Energizing (carb) meal that’s high protein, low fat, and sugar free. I love figuring out and sharing cheap and easy Trim Healthy Mama friendly recipes. My goal is to make it easy to eat healthy for an affordable price and in a delicious way. This Protein Pumpkin Pancake Recipe is a perfect way to have an Autumn-y meal while crushing your protein goals! It has about 30g of protein in it.

Health Benefits of the Protein Pumpkin Pancake

  • It meets an ideal protein goal of 25g+. Protein is essential because it’s what helps your body keep and build muscle. Without muscle, your body can’t burn fat, and overall health quickly goes downhill. The fact that it contains this much protein makes it a Trim Healthy Mama Friendly Recipe that’s up-to-date with the plan’s new Wisdom ways.
  • It’s a carb meal, yay! Good, healthy carbs are so important. Especially for us women. Ideally, half or more of our meals should contain good carbs (so not white bread or sugar, no, no, no).
  • Energy boost for breakfast. Good carbs are especially a good way to start your day! They give you that nice little burst of energy.

THM-Friendly E Recipe for a Protein Pumpkin Pancake

Pancake Ingredients:

  • 1/3 c. Egg Whites (or 2 eggs for THM-friendly XO)
  • 3 tbs. Canned Pumpkin
  • 1/2 c. Oats (5 g)
  • 1/8 tsp. Cloves and Nutmeg
  • 1/4 tsp. Cinnamon
  • Natural Sweetener (I used a dash of pure stevia)
  • 1/4 c. Nonfat Greek Yogurt (or 2% Cottage Cheese)
  • 3 tbs. Plain Unflavored Whey Protein Powder

Directions:

  1. Blend all ingredients.
  2. Cook in lightly greased skillet on stove.

For Creamy Protein topping:

  • 1/3 c. Nonfat Greek Yogurt (or Cottage Cheese)
  • Drop of Vanilla Extract
  • Dash of Natural Sweetener

Directions:

  1. Mix together ingredients.
  2. Top protein pumpkin pancake with mixture and then sprinkle with cinnamon.
  3. Enjoy!

Download this free printable THM Friendly E recipe card!

THM-Friendly E Protein Pumpkin PancakeDownload

THM-Friendly E Protein Pumpkin Pancake Recipe on Instagram

Where are you on your health journey?

I love learning more about health! The plan I follow (Trim Healthy Mama) balances food groups beautifully, cuts out sugar, and emphasizes the need for high protein. It’s super personalizable for budget, preferences, allergies, phase of life, and goals (weight loss, gaining muscle, healthy weight gain, working through health issues, getting more energy, etc.).

Are you interested in learning more about healthy living?

As a certified Trim Healthy Lifestyle Coach my goal is to show ladies how healthy living can be affordable, simple and delicious. If you interested in learning more schedule a free 15 minute health consultation!

Note: I’m an Amazon Affiliate so I receive a commission off anything purchased through links I share.

Easy Peach Cobbler Hack//THM-friendly E, High-protein, Sugar-free, Low-fat

Eliza NoelLeave a comment

My THM-friendly peach cobbler hack isn’t so much a new recipe as it is a combination of two recipes in a new way. I recently made a big batch of these so I’d have enough breakfasts for a whole week.I love finding cheap and easy Trim Healthy Mama friendly recipes for my husband and I. My goal is for it to be easy to eat healthy for an affordable price and in a delicious way. This is the third recipe in my Summer Peach series. You can find my peach sauce recipe here, and my peaches and cream popsicle recipe here.

Health Benefits of the Easy Peach Cobbler Hack

  • It meets an ideal protein goal of 25-30g. Protein is essential because it’s what helps your body keep and build muscle. Without muscle, your body can’t burn fat, and overall health quickly goes downhill. The fact that it contains this much protein makes it a Trim Healthy Mama Friendly Recipe that’s up-to-date with the plan’s new Wisdom ways. It also has enough leucine (a specific kind of protein) to be considered a protein nerd level 3 meal in the Trim Healthy Mama plan.
  • Peaches have benefits. According to healthline.com, peaches are full of antioxidants. They can help improve heart health, prevent cancer, and improve your skin.
  • It’s a carb meal, yay! Good, healthy carbs are so important. Especially for us women. Ideally, half or more of our meals should contain good carbs (so not white bread or sugar, no, no, no).
  • Energy boost for breakfast. Good carbs are especially a good way to start your day! They give you that nice little burst of energy.
  • It’s easy to make. Set aside maybe 45 minutes in the kitchen one morning to make this, and then you’ll have 6 breakfasts made for the rest of the week! All you’ll need to do is pull a cobbler square out of the fridge, top it with peach sauce and throw it in the microwave for 1 minute and 30 seconds.

THM-Friendly E Peach Cobbler Hack

The two recipes you’ll be combining:

  1. Preheat oven to 375 degrees.
  2. Put all of the ingredients for the Summer Peach Sauce in a pot on the stove then let it simmer while you put together the pancake batter to make your cobbler base. Make sure you keep an eye on the sauce and turn it off once it’s the right consistency and before it burns.
  3. Put double the amount of ingredients under “Triple Serve” in the Protein Strong Trim Healthy Pancakes recipe in a blender. Blend it all together until smooth.
  4. Pour batter into a lightly greased 9 x 13 pan and bake for 35 minutes or until a knife stuck in the center comes out clean.
  5. Allow the cobbler base to cool before dividing into six even-sized portions and refrigerating.
  6. When you’re ready to eat a piece of peach cobbler, put one portion of the cobbler base on a plate, top with as much summer peach sauce as you desire, and microwave it for 1 minute and 30 seconds. Enjoy with a cup of coffee!

Download this THM Friendly E recipe card!

THM-Friendly E Peach Cobbler HackDownload

Where are you on your health journey?

I love learning more about health! The plan I follow (Trim Healthy Mama) balances food groups beautifully, cuts out sugar, and emphasizes the need for high protein. It’s easy to personalize for budget, preferences, allergies, phase of life, and goals (weight loss, gaining muscle, healthy weight gain, working through health issues, getting more energy, etc.).

Are you interested in learning more about healthy living?

As a certified Trim Healthy Lifestyle Coach my goal is to show ladies how healthy living can be affordable, simple and delicious. If you interested in learning more schedule a free 15 minute health consultation!

Peaches and Cream Popsicles//THM-Friendly E, Low-fat, High-protein Snack, Sugar-free

Eliza Noel1 Comment

Imagine licking a creamy peach popsicle on a hot Summer day while also meeting your protein goals and working towards your goal weight. My THM-Friendly Peaches and Cream Popsicle recipe will help you do just that. I love finding cheap and easy Trim Healthy Mama friendly recipes for my husband and I. My goal is for it to be easy to eat healthy for an affordable price and in a delicious way. This is the second recipe in my Summer Peach series. You can find my peach sauce recipe here, and keep an eye out for my upcoming high-protein peach cobbler hack!

When we had a week of extreme heat and humidity, I knew we needed a frozen high-protein snack. So I took inspiration from the Trim Healthy Mama Cottage Berry Whip recipe and changed it up to create a high-protein popsicle. Depending on the size of your popsicle mold each popsicle should have close to 12 or 13g of protein each. So you’ll really need to eat 2 (oh, darn 😉 ) for a complete snack or add another source of protein. And don’t worry, if you don’t have a popsicle mold I’ll provide an alternative for you.

Peaches and Cream Popsicle THM-Friendly E recipe

Benefits of the Peaches and Cream Popsicles

  • If you have two, they meet an ideal protein goal of 25g. Protein is essential because it’s what helps your body keep and build muscle. Without muscle, your body can’t burn fat, and overall health quickly goes downhill. The fact that it contains this much protein makes it a Trim Healthy Mama Friendly Recipe that’s up-to-date with the plan’s new Wisdom ways.
  • They’ll cool you off. Nothing’s better than something frozen on a hot summer day!
  • They’re quick and easy to make ahead. One batch should make enough for almost a week’s worth of afternoon snacks. It should take less than 5 minutes to make the popsicles and a few hours for them to freeze.
  • Peaches have benefits. According to healthline.com, peaches are full of antioxidants. They can help improve heart health, prevent cancer, and improve your skin.
  • It’s a carb meal, yay! Good, healthy carbs are so important. Especially for us women. Ideally, half or more of our meals should contain good carbs (so not white bread or sugar, no, no, no).

THM-Friendly E Recipe for Peaches and Cream Popsicles

Ingredients:

  1. Put all of the ingredients (except for the peach sauce) in a blender and blend until smooth and creamy.
  2. Pour into a popsicle mold*. You can add a spoonful of Summer Peach Sauce to each popsicle for a syrup-y core (optional). Freeze popsicles until solid.
  3. Enjoy!

Makes 5 servings of 25g of protein each. It will probably make more popsicles than that. For example, if it makes 10 popsicles then 2 popsicles make one complete high-protein snack.

*Alternative to a popsicle mold: Pour into several glass jars leaving 2 inches of open space at the top of each jar. Cover with plastic wrap and then put the jars in the freezer. When made this way, a jar should be pulled out of the freezer about half an hour before trying to eat it. It will be more like a smoothie than a popsicle.

Download this free THM Friendly E recipe card!

THM-Friendly E High-Protein Peaches & Cream PopsiclesDownload

Where are you on your health journey?

I love learning more about health! The plan I follow (Trim Healthy Mama) balances food groups beautifully, cuts out sugar, and emphasizes the need for high protein. It’s easy to personalize for budget, preferences, allergies, phase of life, and goals (weight loss, gaining muscle, healthy weight gain, working through health issues, getting more energy, etc.).

Are you interested in learning more about healthy living?

As a certified Trim Healthy Lifestyle Coach my goal is to show ladies how healthy living can be affordable, simple and delicious. If you interested in learning more schedule a free 15 minute health consultation!

Note: I’m an Amazon Affiliate so I receive a commission off anything purchased through links I share.

Summer Peach Sauce//THM-friendly E, Sugar-free, Low-fat, Summer Topping

Eliza Noel4 Comments

My THM-friendly recipe for Summer Peach sauce is a great topping for snacks, desserts, or breakfasts. It would go great on a pile of pancakes or waffles! As a health coach for women,I love finding cheap and easy Trim Healthy Mama friendly recipes. My goal is to make it easy for my clients to eat healthy for an affordable price and in a delicious way. This peach sauce recipe is the first in a series of peach recipes I’ll be sharing. I come from a long line of peach-loving Californians. Summer childhood memories are filled with stops at the peach stand and homemade peach cobblers. Keep an eye out for my upcoming high-protein peach cobbler and peaches-and-cream popsicle recipes! I’ve been experimenting lots since picking up several bags of fresh peaches.

Benefits of the Summer Peach Sauce

  • It’s sugar-free and uses a natural sweetener alternative. Instead of sugar this recipe calls for stevia. Stevia is a natural sweetener that comes from a plant. My family actually used to have a stevia plant in our garden! So despite rumors flying around about this sweetener, I believe it’s a much safer alternative to many of the artificial sweeteners out there. See this page to learn more about it!
  • Peaches have benefits. According to healthline.com, peaches are full of antioxidants. They can help improve heart health, prevent cancer, and improve your skin.
  • It’s a carb, yay! Good, healthy carbs are so important. Especially for us women. Ideally, half or more of our meals should contain good carbs (so not white bread or sugar, no, no, no).
  • Energy boost! Consider putting this sauce on your breakfast. Good carbs are an especially good way to start your day! They give you that nice little burst of energy.
  • It’s quick and easy to make. Just put the three ingredients in the pot and let it cook for a while you work on other things. The recipe is even easier if you use frozen sliced peaches. This batch should be big enough to last for a week’s worth of snacks and breakfasts!

THM-Friendly E Recipe for Summer Peach Sauce

Ingredients:

  • 5 sliced peaches, or about 1 lb. frozen sliced peaches (I cut roughly and leave the skin on because it’s easy, do whatever you like)
  • 3/4 tsp. pure stevia extract (or your choice of natural sweetener to taste)
  • 2-3 tbs. Water
  1. Put all of the ingredients in a small saucepan, cover with a lid, and turn heat to medium.
  2. Keep a close eye on it and let it simmer until it’s a sauce-y texture, and then cool before putting it in a container in the fridge
  3. You can use this peach sauce to top a bowl of cottage cheese, high-protein pancakes or even a banana milkshake!

Download this free THM-Friendly E recipe card!

THM-Friendly E Summer Peach Sauce (1)Download

Other THM-friendly Recipes

Creamy Banana Milkshake (High-protein)

Where are you on your health journey?

I love learning more about health! The plan I follow (Trim Healthy Mama) balances food groups beautifully, cuts out sugar, and emphasizes the need for high protein. It’s easy to personalize for budget, preferences, allergies, phase of life, and goals (weight loss, gaining muscle, healthy weight gain, working through health issues, getting more energy, etc.).

Are you interested in learning more about healthy living?

As a certified Trim Healthy Lifestyle Coach my goal is to show ladies how healthy living can be affordable, simple and delicious. If you interested in learning more schedule a free 15 minute health consultation!

Notes: I’m an Amazon Affiliate, so I receive a commission off anything purchased through links I share.