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
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.). If you’d like to stay up-to-date with the recipes I share sign up for my email list here.
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Picture yourself sitting down with me and sipping your favorite healthy latte. I want to have a friendly little chat about healthy eating on a budget. My goal is to give you 5 easy steps that will help you create THM-friendly meal plans. You should walk away from our coffee time together understanding that eating healthy doesn’t have to be difficult or expensive. As you implement these principles, meal-planning will become a joyful process that simplifies the rest of your week. The meals you thoughtfully choose will also leave you feeling energized and satisfied.
Note: This post includes Amazon Affiliate links. I make a small commission off any purchases made through the links at no extra cost to you.
What is Trim Healthy Mama?
If you’re new to this, let’s take a moment to talk about what Trim Healthy Mama is. Trim Healthy Mama isn’t some fad diet, it’s a lifestyle. It’s often accurately referred to as the “Food Freedom Movement”. The Trim Healthy Mama way of eating includes all the macronutrients (fats, carbohydrates and protein). It focuses on clean and nourishing sources of each of those nutrients. The plan can be personalized for different seasons of life and health goals. Wherever you’re at in life, you will be focusing on protecting your muscles and supporting your hormones.
How to Create a THM-Friendly Meal Plan
1. Check What’s in Your Fridge and Pantry
Before meal-planning, you’ll want to make sure you know what ingredients you have. I like to make a list of several key ingredients I have, especially protein sources since that’s what my meals are centered around. In order to do healthy eating on a budget, you’ll want to come up with as many meals as you can using ingredients you already have.
2. Consult your Cookbooks and Pinterest
The next step is to flip through your cookbooks (or scroll Pinterest) to find recipe ideas. It’s a good idea to already have a list (written down or in your head) of your favorite go-to recipes. The more you repeat recipes you’re already familiar with, the easier meal planning and prep will become. I have Trim Healthy Mama cookbooks I use and I like to save THM-friendly recipes on Pinterest. You can find links to recipes I created on this Pinterest board. Another way to simplify is by not always using recipes. You can do something simple like salmon, seasoned brown rice, and a side of broccoli.
3. Count Your Protein Grams (eating high-protein can save your life!)
Protein does so many incredible things for you! It helps you build and keep muscle, nourishes your hair and skin, causes your metabolism to burn fat… the list goes on and on! Because of this, I would argue that meeting your protein goal should be your biggest concern when meal planning. Protein might seem expensive, but so are doctor bills. And, I’m not saying you have to eat steak for every meal. You can focus on more affordable protein sources like cottage cheese, protein powder bought in bulk, nonfat plain greek yogurt, eggs, meat that’s on sale… If you do decide to purchase protein powder in bulk, here’s one I recommend. What should your protein goal be? According to Trim Healthy Mama you should have at least four meals and snacks that have 25 g of protein in them per day. I give my husband even more than that. Counting protein grams can be a pain at first, but once you get the hang of it and have your go-to meals it’s not so hard. If whatever protein you’re using doesn’t come with nutrition facts, you can figure out how much protein it has with a quick google search. For example, I often search things like “how much protein is there in a pound of ground turkey”. Once you’ve got your protein nailed down, make sure you’re also getting plenty of fruits, vegetables, healthy carbs, and healthy fats. Keep your meal plan well-balanced!
4. Write Down Your Plan
Grab a blank piece of paper and write down your THM-friendly meal plan. My plan usually includes two kinds of breakfasts I batch make ahead (usually one carb breakfast and one fat breakfast) and 5 or 6 dinners. I only plan for 5 or 6 dinners because we usually often up having leftovers or eating somewhere else at least once or twice. Lunches aren’t usually on my meal plan. I usually just have leftovers, sandwiches or scramble random ingredients together. Your plan doesn’t have to say exactly which day you’re having which dinners, just make sure you have your list of ideas for the week somewhere you can easily find.
5. Make a Grocery List and a Meal-Prep List
Now that you have your meals chosen, you’re going to make a list of the ingredients you need to buy. If my list starts looking expensive, I’ll often revise my plan. That may mean swapping recipes for cheaper recipes or omitting ingredients. The second list you’re making is a meal-prep list. If you can set aside an hour or two for meal prep, it could make the rest of your week a lot easier. Often if I get meal prep time in, it feels like the rest of the week my meals just make themselves. Things you can prep ahead are breakfasts, easy grab snacks, beans, meat or rice can be cooked ahead of time…all of this will save you time later on.
Chat with me!Have you already been doing any of these steps? Are there tips you would add onto this? What’s are some of your go-to meals? I’d love to hear from you in the comments! Some other ways you can get in touch are by shooting me an email (eliza.noel.writes@gmail.com) or messaging me over social media (Facebook or Instagram).
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.
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.
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.
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.
Allow the cobbler base to cool before dividing into six even-sized portions and refrigerating.
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!
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.).
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 an aspiring 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)
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.).
Pure Healthy Living & Literature 