Trim Healthy Wisdom Meal Plan
Trim Healthy Wisdom Sample Meal Plan
I've been creating THM-friendly sample meal plans for the Trim Healthy Community for well over a decade now, and I was BEYOND excited to dig into Trim Healthy Wisdom.
The more I read, the more I knew that this book was going to be a game-changer for so many people, and I was right! I personally feel healthier, more balanced, and slimmer than I was before I started implementing the Wisdom principles, and my clients are experiencing the same! I can't wait for you to see what it does for you!
I started with the Two Week Wizzy Shake Up meal plan, but then realized that there are SO MANY other busy Trim Healthy Mamas who might also appreciate a shopping list…and prep ahead sessions…and notes from a Coach on how to use the meal plan…and, well, it snowballed from there!
(P.S. – You can copy and paste the the meal list below, or I'll email you a printable with this Trim Healthy Wisdom Meal Plan, prep sessions, and shopping lists when you sign up at the bottom of this post!)
🛑 Please Read Before You Start:
I'm going to be very honest – this Wizzy Shake Up meal plan isn't for everyone. This meal plan is a tool to help you on your Wisdom journey, but if you haven't yet dipped your toe into the Wisdom waters, I have some suggestions and disclaimers:
- Please note that I am not a nutritionist. I am a 12+ year Trim Healthy Mama sharing a sample meal plan I used for myself.
- If you are just starting on Trim Healthy Mama, check out my bank of free meal plans here – scroll down to find free THM-friendly freezer cooking sessions, monthly meal plans, and more!
- If you are interested in Trim Healthy Wisdom, I HIGHLY recommend reading the book and getting a good grasp of the “why's” behind the meal plan first!
- If you want to learn more, check out my Trim Healthy Wisdom playlist here on YouTube.
Feeding a Family
Trim Healthy Wisdom specifically addresses how the Shake Up should be done, so this is a single serve menu. HOWEVER – I am firmly against cooking two meals at dinner time. In all of my 12+years as a THM I have never done that, so I thought – why start now? 😆 I simply don't have time for it! My kiddos and I usually eat different foods for breakfasts and lunches anyway, so the only adjustment needed to be for my Wizzy dinners. In my house, I took the Wizzy dinner as a base, and added baked potatoes or other carby sides to the Wizzy S meals for the family. I used a shortcut of pre-grilled chicken breasts for myself some nights, and bought rotisserie chicken for the family so they could enjoy the skin-on, dark meat with our dinners. When I made fish, we all ate fish. When I made a big salad, we all had it – but they enjoyed those “extras” on the side. The extra veggies were fabulous for everyone to be eating, and just a few simple tweaks kept everyone satisfied and getting the XO's they needed. They also added liberal amounts of dressing to their salads, etc.
Special Notes:
Please don't be intimidated by the size of the shopping list! You likely already have a lot of the ingredients so definitely shop your pantry, fridge, and freezer before you go to the store!
You can find the recipes for the meal plan in Trim Healthy Mama's Wisdom Recipe Collection.
If something on the meal plan doesn't have a recipe, like “grilled chicken”, you can use your favorite FP method to grill boneless, skinless chicken breast with on-plan seasoning.
If you do choose to feed your family adaptations of Wizzy dinners, please adjust the shopping lists accordingly. The shopping lists currently only include enough for single serve recipes.
My Version of The Two Week Wizzy Shake Up Meal Plan
Here it is – my version of the two week Wizzy Shake Up! I've copied and pasted the meals for you here, but please remember you can also get the full printable packet with prep-ahead checklists, notes and instructions, and shopping lists for FREE by signing up at the bottom of this post! It was simply too much information to post here.
My Two Week Wizzy Shake Up Meal Plan
Day 1
- Breakfast (E): Optional Burner Shot + Nested Oatmeal
- Lunch (E): Optional Burner Shot + Extra Methylating Soup (make large batch for multiple meals)
- Afternoon Snack (FP): Side Protein & Fiber Chocolate Milk (full protein option)
- Dinner (S): Food Peace Preloader + Pearl's Best Ever Salmon with veggies of your choice (make an extra salmon filet for tomorrow)
Day 2
- Breakfast (E): Optional Burner Shot + Kefir Loves Oats
- Lunch (E): Optional Burner Shot + Extra Methylating Soup (leftover)
- Afternoon Snack (FP, S, or E): Charlie's Kefir Pudding
- Dinner (S): Food Peace Preloader + Goats in the Berry Patch Salad with Salmon (using leftover salmon)
Day 3
- Breakfast (XO): Two Faced Toast
- Lunch (E): Optional Burner Shot + Chicken Rice Bowl (make extra chicken and rice)
- Afternoon Snack (FP): Side Protein & Fiber Chocolate Milk (full protein option)
- Dinner (S): Food Peace Preloader + Two Ingredient Smoked Sausage Bowl
Day 4
- Breakfast (E): Optional Burner Shot + Metabolic Oatmeal
- Lunch (E): Optional Burner Shot + Sweet Potato, Black Bean and Chicken Salad (using leftover chicken)
- Afternoon Snack (FP): Two Ryvita crackers topped with lean protein and Side Protein & Fiber Strawberry Milk
- Dinner (S): Food Peace Preloader + Noochy Greens Salad with Chicken (make extra chicken)
Day 5
- Breakfast (E): Optional Burner Shot + Overnight Kefir Oats
- Lunch (E): Optional Burner Shot + Protein Avocado Toast
- Afternoon Snack (FP): Iced coffee with full serving of Optimized Vanilla Whey Protein
- Dinner (S): Food Peace Preloader + My Big Fat Greek Salad (using leftover chicken from Thursday)
Day 6
- Breakfast (E): Optional Burner Shot + Nested Oatmeal
- Lunch (E): Optional Burner Shot + Tuna Apple Salad
- Afternoon Snack (FP): Two Ryvita crackers topped with lean protein and Side Protein & Fiber Strawberry Milk
- Dinner (S): Food Peace Preloader + Cilantro-Lime Chicken Salad with Avocado
Day 7
- Breakfast (XO): XO version of Omelet Bowl
- Lunch (E): Optional Burner Shot + Stuffed Sweetie Bowl
- Afternoon Snack (S): Autumn's Protein Brownie Batter
- Dinner (S): Food Peace Preloader + Pearl's Best Ever Salmon with veggies of your choice (make an extra salmon filet for tomorrow for Monday)
Day 8
- Breakfast (E): Optional Burner Shot + Kefir Loves Oats
- Lunch (E): Optional Burner Shot + Extra Methylating Soup (make large batch for multiple meals)
- Afternoon Snack (S): Autumn's Protein Brownie Batter
- Dinner (S): Food Peace Preloader + Goats in the Berry Patch Salad
Day 9
- Breakfast (E): Optional Burner Shot + Lemon Cream Oats
- Lunch (E): Optional Burner Shot + Extra Methylating Soup (leftover)
- Afternoon Snack (FP): Side Protein & Fiber Chocolate Milk (full protein option)
- Dinner (S): Food Peace Preloader + Nutty Chicken Asian Salad (make extra chicken)
Day 10
- Breakfast (XO): Optional Burner Shot + Peanut Powered Oatmeal
- Lunch (E): Optional Burner Shot + Chicken Rice Bowl (using leftover chicken from Tuesday)
- Afternoon Snack (FP, S, or E): Charlie's Kefir Pudding
- Dinner (S): Food Peace Preloader + Cilantro-Lime Chicken Salad with Avocado
Day 11
- Breakfast (E): Optional Burner Shot + Kefir Overnight Quinoa
- Lunch (E): Optional Burner Shot + Sweet Potato, Black Bean and Chicken Salad (using leftover chicken)
- Afternoon Snack (FP): Two Ryvita crackers topped with lean protein and Side Protein & Fiber Strawberry Milk
- Dinner (S): Food Peace Preloader + My Big Fat Greek Salad
Day 12
- Breakfast (E): Optional Burner Shot + Nested Oats
- Lunch (E): Optional Burner Shot + Open Faced Tuna Toast
- Afternoon Snack (FP): Side Protein & Fiber Strawberry Milk (full protein option)
- Dinner (S): Food Peace Preloader + Chicken Bleu Salad
Day 13
- Breakfast (E): Optional Burner Shot + Kefir Loves Oats
- Lunch (E): Optional Burner Shot + Apple, Tuna, and Walnut Salad
- Afternoon Snack (FP): Iced coffee with full serving of Optimized Vanilla Whey Protein
- Dinner (S): Food Peace Preloader + Two Ingredient Smoked Sausage Bowl
Day 14
- Breakfast (XO): Optional Burner Shot + XO version of Omelet Bowl
- Lunch (E): Optional Burner Shot + Extra Methylating Soup (leftover from earlier in the week)
- Afternoon Snack (S): Autumn's Protein Brownie Batter
- Dinner (S): Food Peace Preloader + Pearl's Best Ever Salmon with veggies of your choice
Enjoy!
