Healthy THM Menu (Frugal Foods)

This post contains links to affiliate websites, such as Amazon, and we receive an affiliate commission for any purchases made by you using these links. We appreciate your support!

FREE, frugal menu for THM! One month of meals with instructions and shopping lists.

This meal plan is full of less expensive (but still delicious!) recipes that we enjoy. This is a full month of cheap Trim Healthy Mama meals with printable shopping lists. If you’re a grocery budget rockstar, I’d love to hear about your frugal favorites in the comments!

If you need more meal ideas, you can check them out here. I’ve also got money-saving meal ideas at these links: How I fed my family of six for a week for under $100, $7 GF Dinners Part I, $7 GF Dinners Part II.

Here are your notes (these are important!), and below these notes you can download your free menu!

  • If you’re interested in eating a healthy, frugal diet but you don’t know what the “S and E” letters next to the meal names are, don’t worry! Anyone can benefit from this healthy menu. Those letters are for the Trim Healthy Mama diet (which I highly recommend!), and if you’re interested, you can learn more about it in the Trim Healthy Mama book or with one of my free resources. 
  • MOST IMPORTANT if you follow Trim Healthy Mama: The clickable recipe links in the menu may not be THM-friendly as written. PLEASE make sure that you download and read the weekly instructions that make each recipe THM-compliant.
  • As always, this menu is gluten-free.
  • Each week, I’ll put up a new post with the week’s menu instructions, recipe links, and printable shopping lists. You can sign up at the very top of this page to get updates so you don’t miss out!
  • If there’s no clickable recipe link, that means it’s super simple and you can make it to your liking. If, for example, you don’t know how long to cook chicken thighs, you can just season them to your liking and cook them the way you normally do, or search for instructions online. But I try to include some instruction with each meal idea to make it simple. Lots of the breakfasts for this month are pretty easy, like scrambled eggs, and don’t include instructions.
  • As always, please note that my menu planning system includes repeating breakfasts, lunches, and snacks throughout the month for simplicity. That means there are lists of breakfasts, lunches, and a handful of snacks included on this menu. My kids and I enjoy the routine of knowing that on Monday we will be eating a certain thing for breakfast and a certain thing for lunch – it definitely saves time in the kitchen!
  • Some of the dinners filled us up, but it just might be us – feel free to add a side salad or round out your meals as desired.
  • Remember that THM is SO ADAPTABLE! You may need to swap out E for S, or S for E, or switch things up during the week. Don’t be afraid to mix up your fuel types and keep your body guessing!
  • This menu and the shopping lists that go with it feed my family of 7, but my oldest is 11. If you have bigger kids, or big eaters, you may want to add more protein, rice, and veggies to your shopping list. It doesn’t hurt the recipes to add an extra chicken breast or 1/2 lb of ground beef to make a meal stretch, and you can always add extra rice or veggies or salads as side dishes for the kids. When money’s tight, I’ll grab a bag of potatoes and give the kids a baked potato lunch when I’m eating a salad, or serve them as dinner sides that I avoid.
  • If you have a smaller family you may want to make the meals as directed but freeze half (if it’s freezable), or just eat the leftovers for lunch.
  • If you already need these ingredients and want to help keep WorkingatHomeschool.com running, using my affiliate links here doesn’t cost you any extra and definitely helps me out! You can check out my Resources Page to see where I buy my favorites.

Here is the full monthly menu in a calendar view, with clickable recipe links. If you follow THM, you can sign up below and I'll email the THM instructions and shopping lists to you. 🙂

June Menu (XCEL Spreadsheet)

Free Instructions and Shopping Lists

Sign up to get the instructions and shopping lists for this menu.

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit
Digiprove sealCopyright secured by Digiprove © 2017

Similar Posts


  1. I don’t have microsoft office – is it possible to get this sent using an older format?

  2. Every month I see this, every month I try to print it, every month I remember why I’ve not been able to use you plans…I CANNOT DOWNLOAD TO EXXL!
    Any possible way to share another possible way to download and print this?
    Thank you, Carla

    1. Hi Carla! Most of my meal plans are in PDF form; this is one of the few that is in an XCEL file! I made this as an XCEL file as a special favor to several readers who wanted it this way. If I convert it to a PDF, all of the links are lost. For now, I can recommend any of the other meal plans at workingathomeschool.com. I’m really sorry for the inconvenience!

  3. The XCEL spreadsheet was so easy to view and print from my iPhone.! I’ve never opened one of those before. Thank you for the great blessing of sharing your menus with us ?

  4. Hi, I wanted to use this meal plan for September, but the link for the Cabbage Beef Skillet is no good! Any other place I can get that recipe? Thanks!

    1. Ugh, Wendy, I’m so sorry! That website belongs to my friend Jess and she’s having a hard time getting it up and running, but it is supposed to only be down temporarily! Here is an alternate recipe: Cabbage Beef Skillet

      But you’ll want to double check to make sure you have the ingredients. I’m so sorry for the inconvenience! Hopefully the link will be working again soon!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.