Trim Healthy Mama: Lunches {no special ingredients}


It can feel overwhelming to start a new diet plan – there’s the expense of buying all those special ingredients and finding meal ideas so you’re not spending all your time in the kitchen.

No wonder so many people don’t stick to their diets!

That’s where Trim Healthy Mama is different – you can apply the principle of the plan to the meals you already eat, just changing the way you combine ingredients. So it’s so simple to follow this plan and still shop at your regular grocery store.

If you need a little help and inspiration for getting started I have 15 ideas for lunches to get you started – more than just sandwiches!

Trim Healthy Mama Lunch Ideas

We’ve been chatting about Trim Healthy Mama – no special ingredients! We’ve talked about snacks and breakfasts and even dinners. Let’s tackle lunches!

Lunch is just as easy to “THM-ify” as breakfast and snacks. You’ll have to change your bread and ditch your chips, but it is possible!

(I know, chips are a hard thing for me to give up too. I still eat them… I’m a work in progress!)

And, like the other meals, you’ll want to include meals from all the fuel sources.

Don’t just focus on “satisfying” lunches, though I find (for me at least) that I have to limit my “energizing” meals. But it’s important to include them at least a few times a week, if for no other reason than to give your body a little wake-up call.

The same goes for the “fuel pull” meals – they are a great way to get your metabolism revved up by keeping your carbs AND fats low. But don’t over do it!

Remember to apply the rules to your fuel sources. Check the book for more details about fuel sources and meals.

Lunch Ideas for a Trim Healthy Mama

Here are 15 ideas for lunch, divided by fuel source – Fuel Pull, Energizing, and Satisfying. Mix and match a few each week and you are ready to go!

These are all variations and inspirations taken from the original book to create a new way to have the meals you love and give you fresh ideas.

You’ll be well on your way to success with Trim Healthy Mama.

5 Fuel Pull Lunches

These 5 fuel pull lunches are perfect for giving you the perfect get up and go attitude to tackle the day.

1. Quick & Healthy Greek Salmon Salad

This fast and easy salad can be served as lunch or dinner, and to serve as many people as needed. It combines succulent baked salmon with the freshness of a traditional greek salad. The salmon can be prepared in advance to make the process even easier.

For the salmon, you just need basic seasoning and some olive oil, and roughly 10 minutes in the oven. The salad should consist of fresh cucumber, feta, tomatoes, onion, peppers, and olives if you choose. Make a simple dressing with olive oil, garlic, lemon, and even mint for a ton of flavor.

Read on how to make this Quick & Healthy Greek Salmon Salad by The Mediteranean Dish

2. Creamy Tomato Soup With Basil And Cream Cheese

Tomato soup is a dish that everyone can appreciate, and it more than likely brings back fond memories. This particular soup recipe is going to be extra rich but lighter at the same time, and it is going to be a real winner for lunchtime.

This recipe is very easy to make and starts with softening some onions then adding your tomato paste. Next, you want to add your canned tomatoes and broth to simmer for half an hour. Put all of this in a blender, add seasonings, the optional beans or butter, and blend away.

Read how to make Creamy Tomato Soup Recipe With Basil And Cream Cheese by My Montana Kitchen

3. Stuffed Portobella Mushrooms

Even when watching our weight we all crave things like pizza, and this fast and healthy portobello alternative will leave your mouth wanting more. You can use whichever toppings you love, but make sure to include healthy veggies and even some ham.

Set your oven to broil and grease a baking sheet, then get all of your toppings and mushroom caps prepared. Brush the caps with some oil, then add sauce, toppings, and a pinch of cheese. In around eight minutes you will have an amazing healthy alternative to pizza.

Read more on how to make Stuffed Portobello Mushrooms by The Laundry Moms

4. Mexican Cottage Cheese Salad

Who said cottage cheese and salad have to be boring? This recipe is going to spice up that plain old lettuce and cottage cheese to make a lunch that you are going to keep coming back to time and time again.

All it takes is four ingredients, black beans, cottage cheese, salsa, and lettuce to get a quick meal that will help get your metabolism going. Just mix the first three ingredients together, taste and season appropriately, then add to the lettuce. Adding extra onion and tomato is a great way to bulk it up as well.

Read how to make Mexican Cottage Cheese Salad by Eat This Much

5. Skinny Deli Veggie Roll-Ups

The taste of a great deli wrap without all the carbs will be a great option for those looking to keep trim for lunch. This recipe uses your deli meat, preferably chicken or turkey, instead of a wrap to save on those pesky carbs.

Choose some non-starchy veg like lettuce, tomatoes, onions, carrots, and more, as well as your favorite low-fat condiment. Set your deli meat on a flat surface, use enough to keep it sturdy, and add your ingredients to about ¾ of the ‘wrap’. Fold up the empty end, then roll the meat into a burrito shape.

Read on how to make Skinny Deli Veggie Roll-Ups by We Laugh We Cry We Cook

5 Energizing Lunches

These 5 lunch recipes are perfect for make you feel full up without making you feel weighted down or lethargic.

1. Chicken & White Bean Salad

Here we have a high protein, low fat, and low carb salad that is sure to give you a major energy boost when it is needed. Using fresh zucchini and celery will add some much-needed texture and really play off the chicken and white beans.

The dressing is simple, turn your garlic into a paste with salt, add the oil, orange juice, and other ingredients, then whisk thoroughly. Your salad can use any type of greens you choose, mix it with the cooled chicken, celery, zucchini, and other veggies, then toss it with your tasty homemade vinaigrette. 

Read how to make Chicken & White Bean Salad by Eating Well

2. Skinny Tuna Sandwich On Sprouted Grain Bread

Tuna is a great lean protein to use for any type of sandwich, especially one with fiber-rich sprouted grain bread. This bread not only tastes great, but it is also loaded with stuff that the processed stuff can only dream of having.

You can use your favorite tuna, and add some lemon juice, fennel, and fronds (if available, celery works as well), and mix with salt and pepper. Slice some cucumber and add to the bread, then a layer of tuna, and throw some sprouts or microgreens in for extra texture and health benefits.

Read how to make Skinny Tuna Sandwich On Sprouted Grain Bread by Eating Well

3. The Best Healthy Turkey Chili

Chili is one of those comfort foods that are tough to give up, especially in the colder weather. This rendition of the dish using ground turkey, lots of beans, and even corn is going to give you a healthy and energizing alternative to the heavier traditional chili recipes out there.

You start by softening the veggies in a pot, then add the ground turkey and seasonings. After half a minute of stirring throw in everything else, bring it up to a boil, then down to a simmer for half an hour or more. It is really that simple to make a healthy chili dish.

Read how to make The Best Healthy Turkey Chili by Ambitious Kitchen

4. One-Pan Roasted Chicken And Sweet Potatoes

Chicken and sweet potato come together for a super simple dish that is all done in one vessel to save cleanup time. Using boneless skinless chicken is going to ensure you get your lean protein without all the bad stuff. The sweet potatoes and beans will be a great accompaniment.

Start by tossing all of your vegetables, herbs, oil, and seasonings in a bowl and mix it thoroughly. Place this on a lined baking sheet, then place your seasoned chicken breast(s) on top. In 30 to 45 minutes you should have a delicious meal that will really check some boxes.

Read how to make One-Pan Roasted Chicken And Sweet Potatoes by Tasty

5. Cold Brown Rice Salad With Garden Veggies

This delicious cold brown rice salad is refreshing, filling and easy to make. The veggies are a great source of natural goodness while the rice is filling and provide the body with a great source of slow released energy throughout the day.

What is really great about this recipe is that you can make a large batch and keep it in the fridge to use as a lunch or partner with grilled chicken or salmon as a delicious side dish.

Read how to make Cold Brown Rice Salad With Garden Veggies by Traditional Cooking School

5 Satisfying Lunches

Who doesn’t love a satisfying lunch? These lunches are low in cards and high in good fats making it a perfect meal for filling you up while watching the carbs intake.

1. Broccoli Cheddar Chicken Salad

Broccoli is a great way to switch up a traditional salad while still keeping it light and healthy. The addition of chicken, cheddar cheese, and onion is going to ensure you have lots of flavor and nutrition.

Ensure that your broccoli is washed and chopped up fairly fine and that your chicken is baked and cooled. Add everything together in a bowl, including other veggies like tomato, spinach, cucumber, and more. Thoroughly mix with your favorite healthy dressing and you are ready to eat.

Read how to make Broccoli Cheddar Chicken Salad by Budget Bites

2. Tuna Lettuce Wraps

Not much is simpler than tuna salad in a wrap, you can make it in under 10 minutes and have a healthy meal to take anywhere. With your favorite tuna, butter lettuce, and a few other ingredients you will be dying to make these again.

Start by mixing your tuna with light mayo, diced onion, and lemon juice. Season with salt and pepper to taste. Layout your lettuce leaves and scoop a small portion onto each one. Roll it up like a regular wrap and you are going to be good to go. These wraps will save you time and give you major energy for the day.

Read how to make Tuna Lettuce Wraps by Kirbie Cravings

3. BLT Lettuce Wraps

You can really do anything with the right lettuce, and these crunchy, crispy, healthy BLT wraps will soon be your new best friend. Use iceberg, romaine, or butter lettuce depending on availability; you can even turn it into a salad if you see fit.

Cook your bacon and set aside, then wash your lettuce and tomatoes. Ensure that you pick lettuce that is large enough, and add a touch of light mayo. Then put in your diced bacon and tomato, season with pepper, and you have lunch ready to go. 

Read on how to make these BLT Lettuce Wraps by The Skinny Fork

4. Cheese-Topped Vegetable Soup

There is a lot of variation and variety when it comes to vegetable soup, as it really depends on what you have on hand. Regardless, with some stewed tomatoes, fresh and canned veggies, and the proper seasoning you are going to have a hearty and healthy treat.

All you need to do is combine all of your ingredients into a soup pot, making sure they are evenly chopped. Bring all of this to a boil and then lower the heat to a simmer. Let this go for about half an hour, transfer to bowls, top with cheese, then put it under the broiler until the cheese is gooey.

Read how to make Cheese-Topped Vegetable Soup by Taste Of Home

5. Grilled Chicken Wings with Carrots and Celery

Chicken wings don’t have to be deep-fried, and they don’t have to be horrible for you. This recipe is going to show you a ton of flavor while keeping your health and nutrition as a top priority. Harissa and honey will accent each other and keep your taste buds grooving.

Use the honey to form a glaze for the veggies and the harissa as a sauce for the wings. Both of these should incorporate your lemon, oil, and seasonings. Grill the veggies on a sheet and the chicken on the grill itself. After about 12 minutes the wings should be cooked, and you will want to toss them in the sauce and serve with the veggies.

Read how to make Grilled Chicken Wings with Carrots and Celery by Eating Well

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