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May Menu for Trim Healthy Mama

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Printable menu for Trim Healthy Mama with shopping lists - these dinners are so good! Works for THM, dairy-free, and gluten-free diets, too!


This family-friendly May Menu for Trim Healthy Mama was SO helpful for my weight loss journey, and I'm excited to share it with you! You may not want to hear this, but I'm going to tell you anyway. I've learned that dairy stalls my weight loss. Dreamfields pasta stalls my weight loss (even though it's supposed to be low-carb!). Joseph's low-carb pitas stall my weight loss. 

Now, if you're anything like me, you may be wringing your hands and crying, “If I can't eat those things, what's left? What is life without cheese?” (You're probably not anywhere near as dramatic as I am, but I seriously do love my cheese). 

Here's the thing – I decided to give up MOST dairy for a month with this menu. I still used butter, but I skipped those optional taco toppings and omitted the feta cheese in my favorite Mediterranean dish in this menu. And oh my goodness, those pounds that have been my closest companions for months finally started melting off! Yay! I reintroduced a little dairy again and haven't had any weight gain, but I've got to tell you that skipping the dairy made a HUGE difference for me with the menu I'm sharing today. Huge. 

Best of all, with this menu I didn't feel deprived! It was so good and filling (and my kids loved every meal) that I didn't miss the cheese a bit. 

Give it a try and please let me know if you notice any difference with this menu for Trim Healthy Mama!

When you download your menu packet below, please note that the meal names in BOLD are recipe links. You can click on those to print your recipes! Any meal names not in bold are self-explanatory, and you can just prepare it to your preference. 

Full Printable May Menu Packet (Menu and Shopping Lists)

Linked up at OrgJunkie's Menu Plan Monday

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  1. Thanks so much for this! I have been in a general weight loss stall for 18 months and the only time during those 18 months that I actually lost anything was doing the stubborn loser menu which is basically dairy free. I’m trying a full month now with *strictly* no dairy except clarified butter and am anxious to see what the results will be. Your menu is going to be a huge help in a menu shake-up. And just taking a peek at your menu – you still used protein powder too? I would LOVE to be able to add that back in – and my beloved coffee cream. 🙂

    1. Hi Andrea! I do use protein powder, but I actually prefer to use a dairy-free version or collagen powder. It adds protein without changing the texture. I know how frustrating it can be to stall; I admire you for hanging in there! It’s been a struggle for me, for sure. I hope this helps! Have you tried coconut cream in your coffee? Or almond milk?

    1. Yes! When I wasn’t eating eggs, I’d have cooked breakfast sausage or bacon with sauteed veggies (like mushrooms, peppers, and zucchini with garlic, salt, and pepper). I hope that helps!

  2. Good morning! I have been trying to start THM once again and can’t seem to get prepared in advanced so I never stay on plan… Single mom of 3, work full time, 1 very picky eater child… I was trying to view the menu on my break but it wont take me to it on my phone… any suggestions?

    1. Hi Rachel! OK, so I’m SO sorry, but my server crashed this morning! I guess it’s a big online problem right now, but it’s working now! I’m sorry for the inconvenience!

      My trick for staying on plan when I don’t have time to prep is to have pantry meals ready to go that take less than a few minutes to put together. I actually have a free class coming up in a few weeks if you want some ideas! Other than that, I think I just HAVE to set aside a little bit of time to prep each week or I can’t really stick with it either. I’ll usually just shred some chicken to freeze, or chop some veggies, and it makes a big difference! Having a quick “go-to” favorite meal helps, too. Like when I’m in a rush, my go-to lunch is a sandwich with sprouted bread, lean deli meat, light mayo, and lettuce and tomatoes with an apple or sliced veggies for an E. My quick go-to dinner is One Pan Mexican Quinoa because it’s quick (another E, but I skip the avocado to keep it an E). I hope that helps! You can sign up for the free class here if you’re interested: (5 No-Fail Strategies to Eat at Home Even When You’re Too Tired, Busy, or Just Not Feeling It).

      1. Thank you for your response. I just tried it again and still did not work for me. I use cheese in almost every meal that’s why I am so interested on this menu.

  3. Hi, Jen! Thanks for sharing this menu. I am definitely going to give it a try. I have been stuck for a while and have dreaded the thought that it is probably my love for dairy that is holding me back. So all that to say, I am going to give this a try and see how it goes. I love following you and appreciate your tips. Also for the breakfast and lunch options.

    Sincerely, Mindy Rousey

    1. Oh, thank you so much, Mindy! I hope you like the menu! I reminded myself that I wasn’t giving up cheese forever, or really giving it up at all, I was just avoiding it or eating it in moderation for awhile. 🙂 That made it less painful! 😉

  4. I am cheese lover like you! I am looking forward to giving this a try! I love all the menus. It is really helping this mama!

  5. Hello Jen,
    Thank you so much for sharing this menu, it is exactly what I was wanting to put together for myself but couldn’t wrap my mind around. I just returned home from my mothers funeral (she has been slowly failing for 2 years). I am needing to refocus and get my eating back on track but am emotionally tired. Your menu was a blessing by email! I’m sure it took a great deal of time to put it together and I so appreciate you sharing it!!

    1. I’m so sorry to hear that, Judi, I’ll be thinking of you and praying for you. I’m glad I’m able to help with a tiny thing while you’re going through this.

  6. I’m new to THM and I’m wondering what all the letters stand for after the menu items (S, E, FP) ? Thank you

      1. They are the acronymns from Trim Healthy Mama.

        S is satisfying (more fat and less carbs)
        E is energizing (more carbs, less fat)
        FP is less of both fat and carbs

        All three are grounded in protein.

  7. The menu will download but all the letters are upside down and scrambled. Its opening with Adobe this way. Can you also copy -paste it in an html by chance?

    1. Hi Jennifer, I’m so sorry it’s not working for you. I’m trying to look into it, but the best bet may to try to download it on another computer or download a new version of Adobe. I’m so sorry about any inconvenience and I’ll see what I can figure out on my end.

  8. Hi, thank you for providing this!
    I downloaded the pdf but can’t seem to click on the recipe links?

  9. Thank you so much! I am allergic to dairy, egg, and wheat/gluten. My son is also allergic to these 3 plus 20 others. Sometimes it is hard to come up with ideas, but your plan and lists has given me something great to work with! I appreciate all your hard work.

    1. Wow, Pam, that sounds like such a challenge! It’s so encouraging to hear that my menus are able to give you some ideas. Thank you so much for taking the time to stop by and comment!

  10. Thank you for the menu, I can’t wait to try it! I was printing out recipes and had a problem. When I clicked on the Protein Shake link, it did not bring me to a specific protein shake, but a general page on the website with 12 shakes listed. Thank you again for sharing all of your hard work!

    1. Hi Amy! Dashing Dish shakes are all delicious and work for THM, so you can choose the one that works for you. I hope that helps!

  11. Thank you so much for doing this menu! Major blessing this week! I placed an order for Walmart curbside pick up and it was super easy to get set for the week.

    I flubbed the baked oatmeal yesterday because I was both trying to make it dairy free for DD and I was out of almond milk and something else. Water and extra egg whites did’t fix it. I managed to fix it by putting it on the cookie sheets and baking it at 175 all day and then leaving it to dry on the counter overnight. It’s probably slightly over-dry at this point, but it’s tasty and super yummy in my stevia sweetened greek yogurt and fruit this morning!

  12. We are almost done with week 2. I find that it takes us about a week and a half to get through each week’s meal plan with using freezer meals or quick fix THM meals, but we’re still really enjoying it! I You’ve picked some fantastic recipes this month! 🙂

  13. Hi! I am starting trim healthy mama again. I got off plan for a awhile:( any tips or tricks? Especially to stay on plan?

    1. I have a whole post about getting restarted, but I would definitely recommend sticking with Deep S for a few days to get rid of those sugar cravings! I also notice that having some pre-made snacks and desserts helps me a TON. I do much better when I eat at home for awhile, too, instead of eating out. I hope that helps!

  14. Hi Jen,

    I am just getting started on THM and in your Week 1 meal plan for day 7 lunch you have Garlic Parmesan Chicken with a link to simply healthy home for the recipe, but it does not work. Just wondering if anyone has that recipe they could send me. Thanks for taking the time to make these meal plans available to everyone.

    1. Hi Marcie! I’m so sorry about that! I contacted the website owner and she’s working on getting it up and running again right away. Her website is just temporarily down. Sorry for the inconvenience!

  15. Thanks for taking the time to ppst this menu, I hope it hets me put of my months long stall.

    1. Oh, Heather, I have had that happen so many times! It’s so hard! I have a list of questions to help break through a stall at the bottom of my blog post here, if that helps (you may have already tried all of this, but I just thought I’d mention it!). I do have a lot of other menus available, and if you pay for the THM Membership site they have a good menu for stalls, too!

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