Stay On Plan Checklists for Trim Healthy Mamas

Let’s be real—sometimes life doesn’t care about your meal plan. The days when everything goes wrong are usually the days you need healthy fuel the most. But when dinner feels impossible and you’re staring at an empty fridge (or the drive-thru sign), that’s when a few small systems can make all the difference.

That’s exactly why I created the Stay On Plan When Life Gets Crazy Checklist — a simple, grace-filled guide to help you get through the chaos without falling off plan.

Why You Need a Survival Plan

No one gets through this lifestyle on willpower alone. I've been coaching since 2018 and I'm still in touch with thousands of the women I've worked with. The women who stay on plan long-term aren’t perfect — they’re prepared. They’ve learned to build little systems that catch them when life gets loud.

It’s not about cooking elaborate meals or spending hours meal prepping every Sunday. It’s about having a few “backup plans” you can count on when your brain says, “I don’t have time for this.”

My Favorite THM Survival Strategies

Here are a few of my go-to moves pulled right from the checklist you can download below – the printable you can grab at the bottom of this post has detailed instructions for each category:

• Quick Prep in 10 Minutes or Less: When you feel like giving up, just start with one protein, one carb source, and one veggie. You’re already halfway there.
• Grab-and-Go Staples: I keep pre-cooked chicken, tuna pouches, and brown rice packets on hand at all times. These are my “too tired to think” meals.
• When You’re Out of Time: Skip gourmet. Use simple meal formulas instead.
• Mini Systems that Keep You On Plan: Restock your car snack bag weekly, double anything that freezes well, and keep your sipper cup ready by the coffee maker every night.

None of this takes perfection — just a little planning ahead.

A Grace-Filled Reminder

Please hear me on this: staying on plan doesn’t mean doing everything.
It means doing something.

Even one small step from this checklist moves you forward. Whether that’s boiling eggs, mixing a sipper, or doubling a dinner — it all counts.

Give yourself grace. You don’t need to overhaul your life to make progress — you just need a plan that bends when life does.

Ready for Your Next Step?

If you want to see how I use these exact strategies to stay 100% on plan (even in the middle of real life), you’ll love my 6-Week THM Bootcamp.

I’ll show you how to build your own Prep in 30 system, simplify your meals, and finally feel in control — no matter how busy life gets.

👉 Grab your free copy of the checklists below and start making THM work for you, not against you.

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