Sample Meal Plan to Recover from Cheating

Trim Healthy Mama has been absolutely life-changing for me over the past 11 years. In all of this time, of COURSE I have gone off-plan.

And I have learned, without a shadow of a doubt, that it's ALL about the recovery when I go off-plan.

If I want to tailspin and ride the struggle bus for hours…days…WEEKS to come 😳, all I have to do is let myself continue to eat off plan. Or just do nothing. Either path leads to more sugar cravings for me.

But if I get back on plan IMMEDIATELY with Deep S meals, I am feeling good and ready to get back to it!

One of the best things about Trim Healthy Mama is that it's not necessarily one size fits all. You may not need a full day of Deep S…or you may need more than just one or two Deep S meals or snacks…it's really up to you and it's great to see how you feel!

As a Certified THM Lifestyle Coach, I teach my clients how to get back on the wagon, step by step, to avoid the spiral and minimize the off-plan damage. If you want more info, I put together a Cheat Recovery Workshop (with PAGES of Deep S meal ideas in the bonus printable!) explaining how to recover from a cheat – you can click here to check out the details.

Here's a sample day of meals I've used to recover from off-plan cheats:

Breakfast: Fried eggs and non-starchy veggies with bacon

I sauté sliced mushrooms, diced zucchini, and a clove of garlic in butter and mix with a scrambled egg, salt, and pepper for a delicious veggie scramble and bacon on the side for extra protein.

It's important to stay hydrated, so I make sure to drink plenty of water.

Lunch: Salad with Baked Salmon (lettuce, cucumbers, mushrooms, this GREEK DRESSING , and a filet of salmon in the air fryer or baked at 400 for about 20 minutes.

Snack: leftover bacon from breakfast and a hard-boiled egg with leftover sliced cucumbers from lunch and a Good Girl Moonshine

Dinner: Baked Bone-In Chicken Thighs, Buttered Green Beans with salt, and a side salad

I put bone-in chicken thighs on a parchment-lined baking sheet, drizzled with olive oil, salt, and pepper, and I bake at 375 for 15 minutes each side or until juices run clear.

Then I'll have a few pieces of Skinny Chocolate and decaf coffee for dessert.

This is a great, simple meal plan for any Deep S Day. And you can jump in wherever you'd like – if you eat off-plan at lunch, you can start with the Deep S afternoon snack listed next.

Of course, if you want to get off the off-plan train, you can learn how to get on plan and STAY on plan in my Six Week THM Bootcamp.

I've used the meals on this plan many times over the years – sometimes for just an extra delicious way to get a clean, healthy meal in! Enjoy!

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