Fuel Cycle Meal and Snack Rules/Ideas by Type

I am only up to page 410 (last updated August 10, 2020) in the recipe section of the book so far, so will continue updating this page for the next few days until I finish.
Keep refreshing this page because it will continue growing in length!

This page contains ideas for my use, so I can't guarantee that this is all on the Trim Healthy Mama Plan for Fuel Cycle. But, I did try to look at each recipe's ingredients and compare to the Fuel Cycle tips in Chapter 28. Remember to buy the book here! :-)

There are LOTS of meal options available! Yes, during the Fuel Cycle, there are more limitations than the typical S, FP, and E meals (carefully read Chapter 28 for those).
But look at all the opportunities below!

Pinterest Pin Link

Side note:  There are a few corrections to recipes in the book, so before you begin making your Fuel Cycle recipes, mark the applicable ones as per this document: https://www.facebook.com/notes/trim-healthy-mama/oops-book-edits-or-mistakes/504134086326414

Deep S    FP    E

Deep S Days

Reach Chapter 28's Deep S description carefully, because NOT ALL S MEALS FIT FOR THE FUEL CYCLE. I've tried to carefully read these recipes/ideas to ensure that they fit.

Remember to use your Nutritional Yeast (just a sprinkle per serving), MCT oil, coconut oil! (putting these here because I often forget).

S Breakfast Ideas:

• Bulletproof Coffee along with your meal. I use 1 tsp butter and 1 tsp coconut oil per coffee mug, sweetened to taste, which is excellent and avoids the use of dairy creamer (because butter is ok), and I have 2 mugs.

• Fried Eggs, Omelets (cheese not recommended, ok in tiny amounts) cooked in superfood oils.

• Sausage.

• Bacon.

• Mushrooms.

• Whey smoothie with CO and an egg yolk. Example, Eggnog Fuel Cycle Smoothie

• Spinach Fritter (p 217, but use spinach or kale instead of zucchini)

• Light Baked Custard with Skinny Chocolate (no cream or berries) p 218

• Golden Soft Boiled Eggs p 219

• Chocomocho, sub CO and almond milk for heavy cream, p 248.

• Cream and Greens p 249, sub CO and almond milk for milk/cream. Skip flax/chia.

• Serene's Steamed Omega Sensations with Sardines, p 216

• FSF p 241 adapted appropriately Cinnamon version here!

• Ginger Solomon's Deep S Waffle: Deep S Waffle...Cake in a Mug recipe (p. 379) but substitute protein powder for cocoa. Used butter instead of coconut oil (either should work), added cinnamon to batter, and sprinkled the cooked waffle with powdered homemade truvia. Or, try spreading with the Lemon Curd recipe from the book!

• Deep S Pancakes: Use the cake in a mug recipe on p 380. Omit the cocoa, and add one scoop whey protein powder. Optionally, add a few drops of maple extract and fry in a hot skillet of butter. Top appropriately for Deep S (homemade SF syrup, lemon curd, etc.)

• Cabbage "slaw" sauteed in butter or CO with seasonings, eggs on top!

• Deep S Eggnog Smoothie

S Lunch and Dinner Ideas:

• See also Breakfast ideas.

• Meats “over a bed of leafy greens” with homemade superfood oil dressings and vinegar

• Chicken

• Fish

• Salmon, salmon, salmon!

• Superfood blended soups (book?)

• Steak

• Egg White Wraps p 274  Fill with meat and leafies.

• Crispy Salmon p 283

• Pepper Crusted Salmon p 284

• Quick Poached Salmon p 284

• Exotic Green Curry Soup, no tomato paste

• Taste of Thailand p 290, sub almond milk for coconut milk?

• Chicken Broth Soup p 293 with lowest-carb greens and veggies only

• Pot Roast with salad

• Corned Beef and Cabbage p 312

• Hamburgers in a lettuce wrap with homemade superfood mayo or on green salad

• Whole Baked Chicken p 321 with salad

• Baked Chicken Thighs with greens p 322

• Spicy chicken wings p 323

• Boneless Wings p 325, minimal Parmesan

• Kai Si Ming soup p 331 (limit onion, don't drain off too much fat)

• Speedy Chinese Broccoli and Beef, an option if I MUST have something other than leafy greens (use cauliflower and some broccoli, limit onion, top a salad instead of noodles or caulirice) p 343.

• Baked Cauliflower p 360. Not for Fuel Cycle purists, though! Don't eat a large helping if you make this.

• Cabbage Steaks (1/2-1" cabbage wedges, baked or on the grill---an electric grill/George Foreman/panini press works great) rubbed with butter/EVOO/CO and seasoned. I like minced garlic...just saying!

• Ground meat (browned) with seasonings rolled in a cabbage leaf for a "cabbage roll", topped with seasoning or seasoning liquid such as Braggs Liquid Aminos or soy sauce.

• Sweet and Sour Cabbage (sauteed, add ACV and sweetener toward the end of the process)

• Faux Chicken Fried Steak and Gravy VERY FILLING and just a FP. Skip the Greek Yogurt (it really isn't needed anyway) or sub with coconut oil. Add an S salad or dessert for some healthy fats, or add butter or use a fattier meat. This isn't for purists, as the vegetable is cauliflower and not a leafy green. On Day 3 of Deep S, if you can't hack another leafy, this would be a good substitute.

S Snack Ideas:

• PP (Protein Powder) Smoothie with CO

• Glucomannan-based pudding

• Kale Chips (snacks, book)

• Lettuce rollups with meat, mustard, homemade mayonnaise

• Deviled egg with superfood/homemade Mayo

• Big Boy Smoothie with CO, no berries p 243

• SKINNY CHOCOLATE

• FSF p 241 adapted appropriately Cinnamon version here!

• Deep S Eggnog Smoothie

• Choco Pudding p 366 or other flavor: vanilla, chocolate mint, chocolate raspberry, etc. (using extracts)

• Mouth Watering Meringues p 370

Top of Page    Deep S    FP    E

Fuel Pull Days

FP Breakfast Ideas:

• Zucchini Fritters p 217, but with egg whites only

• Light Baked Custard (Ch 18)

• Egg whites

• Egg white wraps (Ch 19)

• Egg White Scramble (Ch 18)

• Cookie Bowl Oatmeal p 232

• Chia Tapioca Pudding p 234

• Light Baked Custard p 216

• FSF p 241 adapted appropriately Cinnamon version here!

• Big Boy FP version p 243

• Muffin in a Bowl p 258 (read instructions)

• 2 Light Rye Wasa Crackers with extra-lean meat, 1 Light Laughing Cow wedge, Low-carb veggies or a few berries

• Coffee Creamer: 2 scoops protein powder, 1 tsp vanilla, 1/3 cup almond milk, 1/2 cup water, 1 T ground truvia. Makes 6-10 servings.

FP Lunch and Dinner Ideas:

• See also Breakfast ideas.

• Salad with vinegar and seasonings, keeping oil to less than 1 tsp for the meal. Dressings: Hip Trim Honey Mustard (book)

• Cooked non-starchy veggies (not cooked in oils)

• Soup with FF chicken broth base

• Chicken breast

• Turkey breast

• White Fish, steamed?

• Loaded Fotato Soup (Chapter 20)

• Creamless, Creamy Veggies (Ch 22)

• Cabbage (sauteed keeping low-oil guidelines, or steamed)

• Konjac/glucommanan noodles if 0 calorie, 0 carbohydrate

• Asian Stir Fry (Ch 21)

• Sauces made from FF chicken broth thickened with glucommanan

• Low fat, sugar free marinara sauce over approved noodles (Konjac, Zucchini)

• Berries (no other fruit)

• FP Pizza (Ch 19) with very small amount of approved FP cheese

• Joseph's Pita with LEAN meat and appropriate filling (keep fat minimal).
  Bob Evans has a low-fat sugar free ham with 0 carbs per very-thick slice.

• Light Laughing Cow Cheese

• Egg whites

• Egg white wraps (Ch 19). Option: Cinnamon and sweetener!

• Lettuce Wraps p 297

• Egg White Scramble (Ch 18)

• Joseph's FP Pizza p 280 with cottage cheese and LC veggies? Watch carbs...

• Succulent Citrus Fish Bake with white fish and lemon p 286

• Deli Meat Roll Ups p 299

• FP Salad p 301

• Ground meat (browned) with seasonings rolled in a cabbage leaf for a "cabbage roll", topped with seasoning or seasoning liquid such as Braggs Liquid Aminos or soy sauce.

• Sweet and Sour Cabbage (sauteed, add ACV and sweetener toward the end of the process)

• Faux Chicken Fried Steak and Gravy VERY FILLING!

FP Snack Ideas:

• Melt In Your Mouth Meringue Cookies (Ch 23)

• Berries

• Cookie Bowl Oatmeal, Chia Tapioca Pudding, Light Baked Custard (Ch 18)

• Coffee with almond milk (no cream)

• Earth Milk

• Fat Stripping Frappa (cocoa or cinnamon version without cocoa but with ~ 1 tsp cinnamon)

• Big Boy Smoothie p 242

• FSF p 241 adapted appropriately Cinnamon version here!

• Choco Pudding p 366 or other flavor: vanilla, chocolate mint, chocolate raspberry, etc. (using extracts)

• Lemon Mousse p 367

• Tummy Tucking Ice Cream p 368

• Mouth Watering Meringues p 370

• Frozen Yogurt p 377 (keep serving size within guidelines)

• Frozen Yogurt and Frozen Yogurt Pops p 376-7

• Cottage Berry Whip p 379

• Kale Chips  p391, using just spritzes of oil. Season with vinegar, salt, pepper, or your favorite seasonings!

• Joseph's Crackers p 394 with a Greek yogurt, seasoned dip or Laughing Cow cheese

• FP Spice Cake http://sherigraham.com/trim-healthy-mama-spice-cake-fp

• Nighty Night Custard http://trimhealthymama.freeforums.net/thread/2341

• FP Chocolate Cake if you are using coconut flour on your Fuel Cycle http://sherigraham.com/trim-healthy-mama-chocolate-cake-fuel-pull

• Greek Onion Dip p. 404 with celery or dipping veggies, or Joseph's Crackers/Homemade Ezekiel Crackers (Chapter 24)

• Energizing Yogurt Dip p 406 with celery or dipping veggies, or Joseph's Crackers/Homemade Ezekiel Crackers (Chapter 24)

Top of Page    Deep S    FP    E

E Days

Remember the Nutritional Yeast! (again, sticking this here because I often forget)
EVERY E meal or snack MUST have protein with it during the Fuel Cycle.

E Breakfast Ideas:

• Coffee Creamer: 2 scoops protein powder, 1 tsp vanilla, 1/3 cup almond milk, 1/2 cup water, 1 T ground truvia. Makes 6-10 servings.

• TH Pancakes with 0% Greek Yogurt and berries (Ch 18)

• TH Pan Bread with appropriate sandwich fillings, 1/3rd recipe p 266

• Savory Oatmeal p231

• Egg white wraps (Ch 19). Option: Cinnamon and sweetener!

• Oatmeal and egg whites

• Sprouted bread toast spread with 0% Greek Yogurt with berries, egg whites

• Light Baked Custard p 216

• Morning or Cinnamon Quinoa with side of Greek Yogurt or Egg Whites for protein. P 226-7

• Quinoa Porridge p 227

• Anabolic Oatmeal p 230

• Cottage Blueberry Porridge p 230

• Breakfast Burrito p 234

• Cottage-Style Toast p 239

• Mozzarella Turkey Toast p 239

• Sprouted French Toast p 239

• FSF p 241 adapted appropriately Cinnamon version here!

• Berritastic E version p 248, no cream

• Apple Cinnamon p 250, no peanut butter or less than 1/2 tsp

• Fruity Blend p 251

• Greek Pudding p 251

• Light Vanilla Greek Treat p 251

• Muffin in a Bowl p 258 (read instructions)

• Baked Grapefruit or Baked Apples page 379 plus a protein source

• See also the FP meals/snacks. Many would be ok as is, or with the addition of some more carbs.

E Lunch and Dinner Ideas:

• See also Breakfast ideas.

• Sweet potato with salad and water-packed tuna

• Chana Dahl soup with lean chicken, salad

• Greens salad with lean meat and LF dressing

• Canned/water packed tuna

• White fish

• Chicken breast, turkey breast,
  95+% lean sandwich meats On Joseph's pita or on-plan bread

• E and FP Earth Milk variations (Ch 27)

• Kale Chips  p391, using just spritzes of oil. Season with vinegar, salt, pepper, or your favorite seasonings!

• Waldorf Salad p 300 without nuts?

• Nicey Ricey Salad p 304

• Sweet Potato Lunch p 306

• Tuna Medley p 306

• Lighter Side of Chili p 330

• Bean or Chana Dahl Burgers p 339

• Chicken breast and vegetable stir fry using limited oil and appropriate veggies (similar to p 342-3, keep oil low)

• Speedy Chinese Broccoli and Chicken (adapt to low-fat from p 343 and use low-fat chicken breast or turkey breast)

• Creamless Creamy Veggies, follow E rules in Ch 28. p 352

• Roasted Vegetable Medley but use limited fats (spray/spritz instead of coating/tossing) p 354

• Spaghetti squash noodles, limited fat-topping though! p 356

• White Bean Mashies, using limited butter p 361

• Ground chicken or turkey (browned) with seasonings rolled in a cabbage leaf for a "cabbage roll", topped with seasoning or seasoning liquid such as Braggs Liquid Aminos or soy sauce.

• Sweet and Sour Cabbage (sauteed, add ACV and sweetener toward the end of the process)

• See also the FP meals/snacks. Many would be ok as is, or with the addition of some more carbs.

• Transformer Cheese Sauce/Soup http://trimhealthymama.freeforums.net/thread/29

• Faux Chicken Fried Steak and Gravy VERY FILLING and just a FP. Add an E dessert (if you have room) to get in some carbs.

E Snack Ideas:

• See also the FP meals/snacks. Many would be ok as is, or with the addition of some more carbs.

• Greek yogurt with berries or 1 T fruit jelly (approved/on-plan)

• Apple (small)

• LF cottage cheese and berries

• 2 Wasa, 1 Laughing Cow, few berries, small amt of 0% GY or 1% cottage cheese

• FSF with Wasa and Light Laughing Cow or 0% Greek Yogurt and berries

• Choco Pudding p 366 or other flavor: vanilla, chocolate mint, chocolate raspberry, etc. (using extracts or allowed fruit)

• Lemon Mousse p 367

• Tummy Tucking Ice Cream p 368

• Mouth Watering Meringues p 370

• Frozen Yogurt and Frozen Yogurt Pops p 376-7

• Cottage Berry Whip p 379

• Kale Chips  p391, using just spritzes of oil. Season with vinegar, salt, pepper, or your favorite seasonings!

• Joseph's Crackers p 394 with a Greek yogurt, seasoned dip or Laughing Cow cheese

• Homemade Ezekiel Crackers/Chips p 395

• Roasted Crispy Garbanzos p 397

• FP Spice Cake http://sherigraham.com/trim-healthy-mama-spice-cake-fp

• Greek Onion Dip p. 404 with celery or dipping veggies, or Joseph's Crackers/Homemade Ezekiel Crackers (Chapter 24)

• Energizing Yogurt Dip p 406 with celery or dipping veggies, or Joseph's Crackers/Homemade Ezekiel Crackers (Chapter 24)

Top of Page    Deep S    FP    E

Links

Official THM Pinterest Page. Note that some of these recipes don't fit with the Fuel Cycle, or would need to be adjusted as per Ch 28's Fuel Cycle rules. http://www.pinterest.com/THMamas/

Toni Perdew's Pinterest Board for THM Recipes (not all are Fuel Cycle recipes) http://www.pinterest.com/toniperdew/trim-healthy-mama-recipes-weight-loss-thm/

If you know of other trustworthy Fuel-Cycle-Specific food lists, please feel free to e-mail the links to me! (e-mail link at the bottom of the page).

Links with recipes that MAY or MAY NOT fit with Fuel Cycle:
You must reach Ch 28 in your THM book and look at ingredients to see if they fit with the stricter Fuel Cycle guidelines.

Sheri Graham's recipes (some are not compatible with stricter Fuel Cycle guides, so read your book's Chapter 28 and choose wisely) http://sherigraham.com/trim-healthy-mama-recipes-list