Must haves – these are the items that I really feel like I need to make the plan easy. They aren't “must haves” in the sense that you can't do the plan without them, they are must-haves for the best experience following the plan!

Unsweetened Almond Milk

What I use it for:

I use unsweetened almond milk every day. My favorite way to use it is blended with one scoop THM Chocolate or Strawberry Protein Powder for a super easy FP protein-packed chocolate or strawberry milk. If I don't want to get my blender dirty, I just use the frother that come with my coffee maker – it takes just a few seconds and it's a lot easier to clean!

I also use unsweetened almond milk in my coffee each morning to keep it an FP – that way I can drink my coffee whether I have an S breakfast or an E breakfast.

This is a great substitute for milk in just about any recipe, but for a more milk-like flavor I stick with the plain version. I use vanilla flavored unsweetened almond milk in desserts and drinks.


My favorite brand is Silk, but Califia Farms is a close second!

Where to buy it:

Unsweetened almond milk can be found at nearly every grocery store! I've gotten it at Kroger, Sprouts, Whole Foods, Target, and many other places. You can also buy shelf-stable unsweetened almond milk online. Just be careful to stick to unsweetened almond milk only! The labels and packaging look very similar, so double-check your carton before you purchase.

Low-Carb On-Plan Sweetener

What I use it for:

I use low-carb sweetener every day! It goes in my coffee, in smoothies and shakes, and in all of my slimming desserts. I use it in my now-famous Brownie Batter in a Mug recipe and in so many recipes I can't even keep track!


As someone who creates recipes regularly, I have found that Trim Healthy Mama's Gentle Sweet has the cleanest taste, provides enough bulk for baking, and tastes the most like sugar to me.

If you're looking for a 1:1 sugar substitute, Lokanto Monkfruit is a great option.

I also love Swerve for a 1:1 substitute, and the best thing about Serve is their confectioner's sugar!

If nothing else can be found, Truvia is great, too – just make sure you buy the pure Truvia, not the 50/50 blend with added sugar. This is what I used to start THM before all of the other tasty options were available.

Where to buy it:

I buy all of my sweetener online. THM's Gentle Sweet, Super Sweet, and Pure Stevia Extract are the best. I usually find the best prices for Swerve on Amazon, and I've found Monkfruit Sweetener and Truvia at Costco, Target, and Kroger.

Plain On-Plan Protein Powder

What I use it for:

My favorite way to use protein powder is to stir it into coffee or tea for a quick protein boost – but collagen is also excellent for a dairy-free way to boost protein! Protein powder is necessary for some baking recipes, so it's good to have on-hand.


I am a protein powder snob! I really only love two brands: Trim Healthy Mama Pristine Whey Protein Powder and Jay Robb Protein Powder.

Where to buy it:

Trim Healthy Mama Pristine Whey Protein Powder can be found online, and Jay Robb Protein Powder can be found in some Kroger and Sprouts locations.

Cocoa Powder

What I use it for:

Every low-carb chocolate dessert, and in my coffee every morning!


No need to get fancy – regular Hershey's Cocoa works just fine! I also like Trader Joe's brand. You want to make sure you buy unsweetened cocoa powder and not Dutch-processed cocoa powder. I go through it so fast I started buying Anthony's Cocoa Powder on Amazon – it's organic and I love the quality and flavor.

Where to buy it:

Just about every grocery store and online store that sells food will have cocoa powder!


What I use it for:

I use collagen nearly every day as a lean protein source! Because it's an FP, it can go with an E or S meal. My favorite way to use collagen is stirred into hot tea or shaken up in a bottle of Bai. Collagen is also great for many THM recipes. This is a must-have because it's a no-prep protein that you can take with you!


I'm pretty picky about my collagen. I want good quality and I don't want to pay too much for it. I always buy collagen online. I like Trim Healthy Mama brand for when I'm at home, and I buy Great Lakes portable packets to keep in my car and my purse.

Where to buy it:

Even though I buy mine online, you can get it at Kroger and nearly any health food store! I just buy it online to save money.

Coconut Oil

What I use it for:

Coconut oil is an “S” staple! This healthy fat is versatile and perfect for so many things! I use it for cooking, salad dressings, greasing pans, in bulletproof coffee, and sooooo much more! I also use it for non-food things – it's a great moisturizer for your skin, and I use mine for oil-pulling to keep my teeth healthy, too.


There are too many coconut oil brands to count, but my favorite for the price and quality is Nutiva.

Where to buy it:

Coconut oil is everywhere, but I either get mine at Costco or on Amazon.

Should Haves – these are the items that I enjoy a lot, but I can live without them. If I'm tight on money I skip these:

Gelatin – needed for some THM and low-carb recipes. I haven't found much of a difference in brands, but I like Great Lakes in general so that's what I usually buy.

Multiple Sweeteners – Gentle Sweet, Super Sweet, and Stevia – I keep all of these in stock and use at least the Gentle Sweet and Super Sweet every day! But I know if I didn't have them all I would survive with just one.

MCT Oil – excellent to add to coffee for a healthy fat-burning boost!

Beverages – my all-time favorite drinks are Bai tea and sparkling water. Both are on-plan, but there are other options out there! Having a drink ready to grab on your way is a great way to stay on plan!

Baking Blend, Coconut Flour, or Almond Flour . – if you want to do any healthy baking, you'll want flour to bake with! The Baking Blend is the very best for low-carb baking in my opinion.

Peanut Flour – I recommend this one because so many brands like P2 peanut flours in the grocery store have added sugars. The THM brand is totally low-carb with no added sugar.

Nice to Have – these are good to have in a well-stocked kitchen, but you can live without them!

Trim Healthy Bars – Chocolate Brownie Fix – these are FP, and I love them! But they aren't always available (they sell out fast), and I can do without them when I need to. They are very handy, though!

Lily's Baking Chips – these are my favorite low-carb chocolate chips! They are excellent in every recipe that calls for chocolate chips. You can click the link to see what they look like, but I wouldn't buy those through Amazon – they are regularly on sale at Whole Foods and Sprouts and I've seen them at Kroger recently, too!

THM Hydrates – these are GREAT for people who don't love to drink plain water! I have a full review here if you want to see which flavors I recommend and which ones you can skip.

Glucommanan – I've been able to omit glucomannan in many recipes. It's a thickening agent and seems to help you feel fuller, longer, but xantham gum sometimes performs better in recipes, so I'm OK with skipping gluccie in a lot of recipes. It's still good to have for a lot of the Trim Healthy Mama recipes.

Psyllium Husks – needed for some low-carb and THM recipes.

Sunflower Lecithin – this is a great ingredient to have on hand! I've tried purchasing this on Amazon, but for the best quality you'll want to stick with the THM brand.

Baobab Powder – the health benefits of this one are out of this world! This is a good special ingredient for some THM recipes, but not likely to be something you use outside of the Trim Healthy Mama recipes.

THM's Natural Burst Extracts – you can make some very fun desserts with these! They are also great to add to THM Sippers and better quality than what I've found in stores.

Oat Fiber – I rarely use mine, but it's great for some FP recipes!