Trim Healthy Mama: How to Lose Weight With THM

Trim Healthy Mama meal plan and lifestyle

Looking for a diet that will work for you? The Trim Healthy Mama offers a lifestyle shift that just might do your body good! Read on to learn all about it, and try out some of our favorite recipes.

With all the diets out there, how does anyone know what to eat?! Do you load up on protein, salads, fat, or all of the above? But, the key to success can mean taking a different approach, and that’s where Trim Healthy Mama (THM) comes in! This diet might not be revolutionary, but it does prioritize lifestyle change over diet culture. If you’re looking for a healthy meal plan that won’t deny you the joy of food, it could be for you.

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What Is the Trim Healthy Mama Diet?

Despite the name, this healthy meal plan isn’t just for mamas. THM started when sisters Pearl Barrett and Serene Allison self-published a diet book back in 2012. While Barrett wanted to lose weight, Allison needed to switch to a diet that didn’t leave her feeling bloated. Even though they’re not registered dietitians, their focus on carbs and fats has proven successful for many people. In 2015, the book was re-published by Penguin Random House. They also published The Trim Healthy Mama Cookbook containing their favorite recipes for meals and snacks.

In their book, sisters Pearl and Serene talk about their own journeys with nutrition, health, and weight loss. Both of them tried (and failed) different eating styles and finally created their own concept after consulting scientific results of research and the Bible. In addition to following the Bible’s moral principles, they also used it as a foundation for their nutrition and wellness. For them, crafting the THM plan was like a natural part of their faith-based lifestyles.

trim healthy mama diet book

Why Trim Healthy Mama Works – Understanding the THM Meal Plan

That’s the reason why they call their program “A Biblical Approach to Food Freedom.” It’s not as much about food restrictions as it is food freedom– so instead of being a slave to food, you can maintain a healthy lifestyle.

Trim Healthy Mama basics are all about reducing insulin spikes in the body. This process doesn’t require the calorie counting that a lot of diets do. Instead, you can keep your insulin balanced by doing things like:

  • eating a snack or meal every three hours
  • eating both fats and carbohydrates, but never in the same meal
  • avoiding foods with added sugar

While this meal plan worked for the authors of THM, it is more of a lifestyle than a diet. In order to see the best results from the diet, those who embark on it may need to commit long term. Luckily, one of its benefits is that you don’t have to skip out on the foods you love! You can have oatmeal or steak, or fruit if you please by using your favorite Trim Healthy Mama recipes. You may even want to get ideas from others on a family app! The only thing you should avoid is refined sugar, so if you love desserts, you may want to choose Stevia instead.

trim healthy mama foods

What Are Some Good Trim Healthy Mama Recipes?

With the flexibility of the Trim Healthy Mama plan, there are lots of delicious recipes to try. Here are a few of our favorites.

Apple Cinnamon Oatmeal: Cook your favorite oatmeal with almond milk, and add apples, cinnamon, vanilla, sugar-free sweetener, and pecans. It’s a delicious and filling way to start the day!

Taco Soup: Combine 2 lbs ground beef, 2 cups chicken or beef bone broth, a small can Rotel, 1/3 package cream cheese, 1 onion, and 3 cloves of garlic. Add cumin, chili powder, and salt seasoning to your liking. Cook in the crockpot for 6-8 hours on low, or Instant Pot for 13 minutes on high. 

Trim Healthy Mama Cheeseburger Pie:  Yes, you can still indulge while maintaining a healthy lifestyle! That’s why we love this cheeseburger pie recipe. Try to find organic grass-fed beef if you can, but it’s delicious regardless.


THM Cheeseburger Pie

A husband-approved, crowd favorite!
5 from 1 vote
Prep Time 10 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 20 minutes
Course Dinner
Cuisine American
Servings 8 people
Calories 601 kcal


  • 2.5 lb lb lean ground beef
  • 1 tbsp onion powder
  • 1.5 tsp tsp salt
  • 3 cups cheddar cheese (grated)
  • 2 egg whole eggs
  • 1/2 cup mayonnaise
  • 1/2 cup heavy cream
  • salt and pepper (to taste)
  • onions
  • pickles
  • jalapeno peppers
  • tomato
  • ketchup
  • mustard


THM Cheeseburger Pie

  • In a skillet, cook the ground meat on medium heat until brown. Drain the fat.
  • Add onion powder and salt.
  • Place meat mixture in casserole dish (or pie dish) and stir in half of the cheese.
  • Place layer of any optional mentioned ingredients over meat and cheese combination, (or skip for a more basic pie).
  • In another medium bowl beat eggs, mayo, heavy cream, mineral salt, and black pepper.
  • Pour mix over the ingredients in the dish and top with the rest of the cheese.
  • Bake at 350 degrees F for 35 minutes.


Calories: 601kcalCarbohydrates: 2gProtein: 49gFat: 43gSaturated Fat: 19gPolyunsaturated Fat: 8gMonounsaturated Fat: 13gTrans Fat: 1gCholesterol: 385mgSodium: 974mgPotassium: 638mgFiber: 1gSugar: 1gVitamin A: 980IUVitamin C: 1mgCalcium: 367mgIron: 5mg
Keyword beef, casserole, cheese
Tried this recipe?Let us know how it was!

Low-Carb Magic Bars: This delicious recipe for low-carb magic bars hits all the right sweet notes without spiking your blood pressure.  With chocolate, almond flour, coconut, and flax seeds, you get a delicious combination of salty and sweet.

How Do You Do Trim Healthy Mama Without the Book?

With all the online resources available, you don’t have to buy a book to do the Trim Healthy Mama Plan! There are lots of great online Facebook groups for accountability and great Pinterest boards chock full of THM recipe ideas. So it’s easy to start cooking some of the delicious foods that fall within the THM framework.

You may even want to share your ideas for snacks and meals with others on a family app. However, it’s worth being aware that this weight loss diet involves plenty of food prep. It’s also important to be aware that you shouldn’t use this diet if you have diabetes or low blood sugar.

Diets come and go, so make sure that you make sustainable lifestyle changes! Whether you’re using the Trim Healthy Mama book or listening to the Trim Healthy Mama podcast, this plan might be for you! 

Do you have a favorite diet or any healthy eating tips and tricks to share? Let everyone know in our comments. If THM is the right plan for you, you’re on your way to a menu plan that will really stick!

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