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Ultimate List of THM Deep S

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THM Deep S Meals - perfect for a Trim Healthy Mama fuel cycle! TONS of healthy, dairy-free and gluten-free meal ideas! #fuelcycle #trimhealthymama #thm #paleo #keto #glutenfree #dairyfree

UPDATE: You can find a printable version of this list plus HUNDREDS of other Deep S ideas HERE.

Trim Healthy Mama is all about food freedom. But in my past 6+ years on the THM plan I'd often find myself overdoing the dairy, consuming massive amounts of calories, and then wondering why I was struggling a bit with the plan. I learned pretty quickly that overdoing the calories with lots of heavy meals isn't necessarily the wisest course of action on Trim Healthy mama. With this big list of THM Deep S meals, I'm still enjoying the food freedom, but I definitely feel better without all of the dairy and nuts! 

While Trim Healthy Mama Heavy S meals and dairy definitely have their place, there's lots to enjoy with these healthier meals. This huge list of over 75 Deep S meal and snack ideas is helpful for day-to-day use, and a great resource for a Trim Healthy Mama Fuel Cycle!

Note: You'll want to keep nutritional yeast and parmesan cheese to 1 Tablespoon per serving, or just omit the parmesan if you're dairy-free. 


  1. Eggs fried in butter
  2. Scrambled eggs
  3. Bacon or turkey bacon
  4. Tex Mex Breakfast Scramble
  5. Eggalicious Muffin Cups page 329, Trim Healthy Table (skip or reduce nutritional yeast and parmesan)
  6. Quick-Fix Egg White Muffins page 332, Trim Healthy Table (skip tomatoes)
  7. Hash ‘n' Eggs page 335, Trim Healthy Table (go easy on nutritional yeast)
  8. Fields of Green Omcake page 240, Trim Healthy Mama Cookbook
  9. Eggs in a Nest page 83, Trim Healthy Mama Cookbook
  10. Chocolate Covered Bacon 

Lunch & Dinner

  1. Natural All-Beef Hot Dogs
  2. Hamburger w/ prepared mustard
  3. Baked chicken thighs with olive oil and seasoning
  4. Crispy Oven Baked Chicken
  5. Steak and veggies
  6. Fried Okra and Blackened Salmon
  7. Garlic Chicken
  8. Eggs in a Nest page 83, Trim Healthy Mama Cookbook
  9. Egg Roll in a Bowl page 60, Trim Healthy Table (omit onion)
  10. Steak and Eggs
  11. Deep S Salad in a Jar page 189, Trim Healthy Mama Cookbook
  12. Lemon Herb Drummies page 51, Trim Healthy Mama Cookbook
  13. Spinach Lane Soup page 121, Trim Healthy Mama Cookbook
  14. Non-starchy veggies sautéed in butter with seasoning
  15. Buttery Garlicky Roasted Chicken
  16. Cab and Saus Skillet page 58, Trim Healthy Mama Cookbook
  17. Power Skillet page 66, Trim Healthy Table (limit nutritional yeast and parmesan)
  18. Super Prepared Roasted Chicken page 168, Trim Healthy Mama Cookbook
  19. Black Pepper Chicken page 68, Trim Healthy Table (skip onions)
  20. Kai Si Ming page 98, Trim Healthy Mama Cookbook (skip onions)
  21. Chicken, Broccoli, Mushroom Stir-Fry page 75 Trim Healthy Table
  22. Spicy Chicken Wings page 164, Trim Healthy Mama Cookbook
  23. Crockpot Buffalo Chicken page 92, Trim Healthy Table (skip sour cream)
    A giant, master list of Trim Healthy Mama Deep S Recipes! Perfect for a Fuel Cycle or just to lighten up your day-to-day meals! #THM #trimhealthymama #fuelcycle #deepS #thmdeeps #Paleo
    Oven Roasted Okra from Wonderfully Made and Dearly Loved


  24. Barbacoa Beef page 108, Trim Healthy Table (omit onion)
  25. Crispy Lickin' Chicken page 163, Trim Healthy Mama Cookbook
  26. Whoop Whoop Soup page 149, Trim Healthy Table (omit cream, or reduce to a small amount)
  27. Grandma’s Chicken Noodle Soup, Trim Healthy Table (make FP version)
  28. Smoked Sausage Salad, page 203 Trim Healthy Table (skip cheese and nuts)
  29. Hubby Lovin’ Chicken page 218, Trim Healthy Table (go very easy on parmesan)
  30. Little Sweet Little Spicy Drumsticks page 221 Trim Healthy Table
  31. Papster Thighs, page 165 Trim Healthy Mama Cookbook
  32. Garlic Herb and Butter Tilapa page 228, Trim Healthy Table
  33. Firecracker Salmon page 230, Trim Healthy Table
  34. Killer Green Beans page 261, Trim Healthy Table
  35. Cauli Rice page 263, Trim Healthy Table
  36. Troodles page 264, Trim Healthy Table
  37. Freshy Bowl page 265, Trim Healthy Table
  38. Succulent Fish and Veggies page 316, Trim Healthy Table
  39. Ramen Bowl, page 317 Trim Healthy Table
  40. Oven Roasted Okra
  41. Hangry Pockets with Deep S ingredients only page 320, Trim Healthy Table 

A giant, master list of Trim Healthy Mama Deep S Recipes! Perfect for a Fuel Cycle or just to lighten up your day-to-day meals! #THM #trimhealthymama #fuelcycle #deepS #thmdeeps #Paleo

Fried Okra and Blackened Salmon from Oh Sweet Mercy


  1.  Milk Chocolate Pudding 
  2. Hot Custard
  3. Velvety Peppermint Sip
  4. Creamy Vanilla Custard Shake
  5. Skinny Truffles page 384 Trim Healthy Mama Cookbook
  6. Superfood Single Brownie
  7. Deep S Mint Shake
  8. Chocolate Frosting (Deep S if using peanut flour option – 1 Tablespoon per serving)
  9. Dairy-Free Chocolate Ice Cream
  10. Glucomannan Puddings page 348, Trim Healthy Mama Cookbook 
  11. Deep S Vanilla Custard Shake
  12. Velvety Golden Detox
  13. Birthday Cake Shake
  14. Mocha Pudding Cake for One
  15. Kale Chips page 464, Trim Healthy Mama Cookbook
  16. Vanilla Pudding Cake for One
  17. Singing Canary Truffles, Page 418 Trim Healthy Table
  18. Singing Canary Gummies, page 419 Trim Healthy Table
  19. Tummy Spa Ice Cream, page 361 Trim Healthy Mama Cookbook
  20. Good Girl Moonshine Gummies, page 420 Trim Healthy Table
  21. Shrinker Gummies, page 421 Trim Healthy Table
  22. Tummy Tucking Ice Cream page 363, Trim Healthy Mama Cookbook
  23. Skinny Chocolate page 377, Trim Healthy Mama Cookbook
  24. Gummies page 387, Trim Healthy Mama Cookbook
A giant, master list of Trim Healthy Mama Deep S Recipes! Perfect for a Fuel Cycle or just to lighten up your day-to-day meals! #THM #trimhealthymama #fuelcycle #deepS #thmdeeps #Paleo
Deep S Vanilla Custard Shake from Wonderfully Made and Dearly Loved

I hope that's helpful! Please subscribe at the top of the page if you'd like to get free meal plans and meal idea lists for THM on a regular basis! 

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Top Tips for Getting Started with (or recommitting to) Trim Healthy Mama

The Ultimate List of THM (Low-Carb) Chocolate Recipes

The Ultimate List of 100+ Low-Carb Chocolate Desserts - pin this and save forever! Great resource! All 100 chocolate desserts are gluten-free and THM S for Trim Healthy Mama


The Ultimate List of Trim and Healthy Breakfast Ideas 

A BIG list of breakfast ideas for THM and Paleo fans! I really needed a go-to list for Trim Healthy Mama; this is so helpful!

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    1. Onion is a little higher in carbs and doesn’t work for the “Deep S” THM fuel type, but it can work in smaller portions in other S dishes!

  1. Is there any way you could make this a printer friendly version of this list? It’s 12 pages otherwise.
    Thanks for all of your hard work, this is a great list. It is so easy for me to make meals with a lot of dairy and I struggle to find ideas without dairy that I love.

  2. Thanks so much for posting this list. I am a work at home, homeschooling mama to six kids. What a blessing and time saver.
    God bless

  3. Thank you so much for this list! I just wanted to mention that I think the beef cabbage soup in the list is not a Deep S because of the tomatoes. It’s a super helpful list though!

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