January Printable THM Menu

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31 days of THM meals - breakfasts, lunches, dinners, snacks! With shopping lists!

January's menu is ready to print! Remember, if these meals don't look good to you, don't worry – I have TONS AND TONS of meal plans and printables available here. I've blogged my way through about two years of eating gluten-free the Trim Healthy Mama way, so there's lots to look at! 
Please make sure you read the menu notes right below the download links! They explain how the menus work!

If you need a little extra support this month, I'm hosting a No-Cheat Challenge! You can sign up at the bottom of this post to get the free challenge menus! 

P.S. – You can check out my Resources Page to see my most often-used and needed Trim Healthy Mama resources!


Here is the menu and instructions: Download

….aaaaaand the shopping lists:

Week 1 (Jan. 1-9) Shopping List (PDF): Download

Week 2 (Jan. 10-16) Shopping List (PDF): Download

Week 3 (Jan. 17-23) Shopping List (PDF): Download

Week 4 (Jan. 24-31) Shopping List (PDF): Download

Important Notes:

  • I had a bunch of requests to switch to docx format last month, but then I've gotten MORE requests to go back to PDF, so next month will have PDF downloads instead. 🙂 Sorry for switching things up, it's hard to please everyone!
  • The instructions are especially necessary this month, because I branched out a bit with more recipes that need a swap or two to make them THM-compliant. Please make sure you check the instructions before you start cooking!
  • As always, please note that my menu planning system includes repeating breakfasts, lunches, and snacks throughout the month for simplicity. That means there are 7 breakfasts, 7 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!
  • I’ve marked a few recipes that I double to freeze the second portion for later in the month. This definitely saves time and energy later in the month as things get busier. 
  • 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! There are more E meals this month because I needed to save money and my body has been responding well to E meals, but you may need to swap out E for S, 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 13. 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. 

Linked up at OrgJunkie's Menu Plan Monday


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    1. All of the recipes are linked in the instructions download. The original link I included was taken down by the author, so this recipe has a different name, but it’s still pretty much the same recipe and the link should work fine. Just look for it under the instructions for January 10. 🙂

      1. For some reason i am unable to access the recipes. I printed off the menus but tried both my iPad and my hard drive and could not click on anything to come up. Any suggestions?

  1. When I download the Jan list it comes up as nonsense. Can’t download the doc to pdf file. Can you help?

    1. Hmmm…is your computer able to open word docs? I can try to convert them both to PDFs, but I’ll have to re-do all of the links so it might take me awhile. I usually do PDFs but I had special requests for documents this time…I’m definitely switching back to PDFs for next month! I feel bad, but it’s so much easier!

  2. I don’t see the Crockpot Chicken Tacos recipe om your recipe page. Could you link it here please? I am so excited to find your website. I’ve been so overwhelmed with starting THM that I’ve put off starting it. Now that I’ve found your meal plans I’m jumping in this week! 🙂 Thank you so much!

  3. The January 13 link to the Dashing Dish Shake took me to a main search page … not sure which shake recipe I am to use — although today is Jan 13, I am a week behind and will use this next week — ha ha.
    Thank you!

    1. You can choose any shake you want from Dashing Dish that you have the ingredients for. Almost all are FP if you use low or fat-free cottage cheese. If peaches or E fruits are added, the shake becomes an E.

  4. I was just wondering where the protein was for “Quinoa with salt and pepper” I don’t think I’d be eating just Quinoa…sorry just confused and would love some clarification! Thank you so very much for this!! I’m trying to get back on plan and just needed something written out for me, something easy to follow, to get kickstarted again. This has very much done that! Thank you!

    1. Hi Anna! Quinoa is packed with protein – over 8 grams of protein per cup! You could add any lean meat (as long as it’s not cooked in oil) to keep this a THM E, but by the numbers, quinoa has enough protein to hold its own.

  5. I’m (very) new to the diet, and I sincerely appreciate you sharing your meal plans and grocery lists. It’s a little overwhelming at first, but seems like a great way to lose weight. I just wanted to say Thank You for sharing – your ideas give me a great starting place and make it seem a little less overwhelming!

  6. First off, love your menus and shopping list. You are amazing and so enjoy how you share so freely…thank you! I tried to pull up some of the items for January on my IPAD (i.e. Peanut butter blizzard) nothing comes up. Also, before I could save the menu in iBooks and then click the links for recipes for some reason now it wants to save as PDF or Docx and am unable to pull up links…any suggestions? Thanks again for all of your great menus, shopping list and suggestions

    1. Hi Crystal, thank you for your kind words! The calendar menu (which I actually am pulling down for a quick redesign), does not have clickable links. The instruction pages include a menu with clickable links. So the calendar would not have worked, but if you were already trying the instruction pages my only suggestion is to try to re-download. I had a few testers check it out and they said all of the links were working for them. I’m so sorry! Please let me know if you try downloading again and it still doesn’t work.

  7. Have you considered using the color for each meal category in the ingredients list? Dinners are blue so ingredients in blue? Just a thought as I’m going to start using your menus for our dinners. Thank you so much for the time and effort you put into this and for sharing.

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