47 Trim Healthy Mama E Meals & Snacks With Traditional Foods

Traditional foods and Trim Healthy Mama…

Can the two go hand-in-hand?

Remember — Trim Healthy Mama meals are divided into 3 categories with protein as the focus of every meal and snack. “Satisfying” or S meals focus on quality protein and fat. “Energizing” or E meals are comprised of quality protein and healthy carbs. Finally, “Fuel Pull” or FP meals and snacks are quality protein only — without the fat or carbs.

To tell you the truth, it’s much, much easier to find S or “Satisfying” Trim Healthy Mama meals, snacks, and desserts. Because when you can have all the pastured eggs, bacon, butter, and heavy cream you want… well, that’s a no-brainer, right? 😉

But what happens when you take away all the satisfying fats? When you can’t include butter, bacon, whole eggs, cheese, and grass-fed cream? Are you left with only rice and beans? Must you resort to low-fat, store-bought foods?

Absolutely not!

And after I lost over 30 pounds doing the Trim Healthy Mama program with ONLY traditional foods — including my energizing, carb-y favorites — I knew I had to share how I did it (and kept the weight off) with you!

By far, the E meals are the ones Trim Healthy Mamas have the most difficulty finding. Especially E meals with traditional foods.

So I’ve compiled a boat load of E meals and snacks with traditional foods — 47 to be exact — so you don’t have to resort to low-fat, store-bought foods to fill in the gaps.

These nourishing breakfasts and snacks, main dishes, sides and salads, and even desserts all focus on quality protein and healthy, traditional carbs — like sourdough breads, soaked beans and grains, sprouted rice, and homemade cultured dairy!

Enjoy! I know you will!

Breakfast & Snacks

Lemon Essential Oil Yogurt

Tired of spending money on overpriced, less-than-nutritious, flavored yogurt cups? Get the same slightly sweet, bright lemon-y tang by adding a bit of fresh lemon juice and lemon essential oil to your homemade yogurt! Of course, this version contains no added sugar! Via TraditionalCookingSchool.com.

“Green” Smoothie

Here’s a summer afternoon pick-me-up if ever there was one! Via TraditionalCookingSchool.com.

Pumpkin Spice Breakfast Cake — Gluten-Free, Soaked

Bake this the night before and sleep in a few extra minutes for a digestible, nourishing E breakfast. Add more protein with a cup of stevia-sweetened yogurt or some scrambled egg whites. Via todayindietzville.com.

Frozen Melon Kebabs

Keep a stockpile of these adorable melon kebabs in your freezer to grab on hot days when you just need a refreshing E snack!
Via TraditonalCookingSchool.com.

Caramel Apple Yogurt Parfait

Whip up this super easy yogurt parfait for breakfast (or a healthy afternoon snack!). It satisfies a sweet tooth without the sugar! Via ohsweetmercy.com.

Chocolate Orange Smoothie

There’s no flavor combo like chocolate and orange! Lots of protein and a secret green ingredient will fill you up without filling you out! Via todayindietzville.com.

Thick Raw Milk Yogurt In The Instant Pot

By skimming the cream off our raw milk (and using it to make sour cream and cultured butter), we are left with skimmed milk that’s perfect for turning into FP yogurt! Top with fresh fruit or pair with a slice of sourdough toast for an easy E breakfast or snack! Via TraditionalCookingSchool.com.

Trim Healthy Mama Fuel Pull Cottage Cheese

Save money and increase nutrition by making your THM cottage cheese yourself! Blend this into an E salad dressing, top with fruit or sliced tomatoes for an E snack, or have it as a side dish with lunch!
Via TraditionalCookingSchool.com.

Unbelievably Smooth Chana Dal Hummus

With far less olive oil than regular hummus, this creamy, dreamy hummus is as smooth as the hummus you find in the Middle East. Makes a perfect snack with sourdough crackers and veggies! Via WildernessFamilyNatralsBlog.

Main Dishes

Pulled BBQ Chicken In The Instant Pot (THM:S, E, or FP options!)

Unlike most bar-b-que, this Instant Pot version has no added sugar. Use boneless, skinless chicken breast and pair it with a baked sweet potato or your favorite salad with an E dressing! Mmmmmm-good! Via TodayInDietzville.com

Grain-Free Crab Cakes

These don’t contain enough fat to be an S or enough carbs to be an E… so they’re actually a Fuel Pull (FP)! Pair these addictive crab cakes with a green salad and an E dressing or just a baked sweet potato!
Via todayindietzville.com.

One-Pot Chicken Cacciatore — Gluten-Free, Clean-Eating

A rustic Italian chicken stew full of veggies. Serve over soaked and cooked rice or quinoa! Via myflingwithfood.com.

Simple Salsa Verde Chicken In The Crock Pot

We love meals that we can stick in the crockpot and walk away from! With a side of soaked beans and rice or an E salad, you’ll love this easy FP shredded chicken dish that’s oh-so-versatile! Via todayindietzville.com.

Real Food Sushi

Stick to low-fat fillings, like lean salmon and shrimp, and use all the raw veggies you want for a real food sushi treat!
Via TraditionalCookingSchool.com.

Chicken Apple Salad

A slightly sweet crunch and the surprising addition of a little red superfood takes your chicken salad up a notch! Via lotsalittlelambs.com.

Easy Southwestern Chicken and Brown Rice Salad

Cold salads are hot weather necessities! This is your protein and healthy carbs in just 1 dish! Of course, we recommend soaking your brown rice ahead of time, or using sprouted rice. Via ohsweetmercy.com.

Chipotle Burrito Bowls At Home — FP, Gluten-Free

Take some spicy chicken breast and pair it with some cilantro-lime rice, soaked black beans, and your favorite salsa or pico, and you’ve got the makings of one heck of an E meal! Via myflingwithfood.com.

Walleye Cakes — GAPS, Whole 30, Paleo

Moist and delicious, these walleye cakes make those E meals a lot more appealing! Suggested E sides: a baked sweet potato, soaked rice or quinoa, and/or a bit of fruit. Via survivingtoddlerhood.com.

One-Pot Arroz con Pollo — Dairy-Free, Gluten-Free

Break into your mama happy dance because this is a true one-pot meal that’s full of flavor and won’t create extra mess in the kitchen!
Via myflingwithfood.com.

Easy Chana Dal Soup

The high protein and slow-burning carbs of the humble chana dal (split chickpeas) make a satisfying, creamy soup that couldn’t be easier!
Via ohsweetmercy.com.

Slow Cooker Black Eyed Pea Gumbo

This down-home recipe is fast, easy, and frugal. We recommend you sub the bouillion with real beef bone broth that’s been skimmed for an extra nourishing E meal! Via joyful-jane.com.

Meatball Minestrone

This soup with meatballs is so hearty, you won’t miss the extras (like cheese and butter)! Remember to use homemade beef broth; just skim off the fat layer! Via thehealthymilestone.com.

Tomato Barley Turkey Soup

Full of fiber and veggies, this healthy E soup can be made on the stove or in your Instant Pot! Via thehealthymilestone.com.

Butternut Squash Soup

This simple, beautiful, nourishing soup will hit the spot on those days when you’re pressed for time but need a quick E meal. Via northernnester.com.

Sprouted Bean Chili

By using very lean ground beef, you can enjoy chili (with a slice of sourdough bread!) even as an E meal! Via TraditionalCookingSchool.com.

Sides & Salads

Perfect Soaked Rice {Instant Pot or any pressure cooker}

Rice is an excellent E side dish — so why not get the most out of it? Soaking before cooking reduces phytic acid and ensures that your body can absorb all the nutrients in humble rice! Via TraditionalCookingSchool.com.

Savory Roasted Butternut Squash

A healthy dose of Vitamins A and C, potassium, and complex carbs, this squash dish is an easy side for chicken breast or salmon!
Via ohsweetmercy.com.

Cucumber Yogurt/Kefir Salad

When you use your skimmed milk to make yogurt or kefir, then you can pair it with simple cucumbers and seasonings to create a tasty, refreshing salad! Via TraditionalCookingSchool.com.

Creamy Probiotic Ranch Dressing

With just yogurt and some dried herbs and spices, you can have a big salad with any meal and dress it up with this FP ranch dressing!
Via todayindietzville.com.

Quinoa Garden Salad

Keep the oil under 2 tablespoons, and this is an easy E salad meal you can make on Sunday and enjoy all week long! Via TraditionalCookingSchool.com.

Pickled Beets

Add to your salads, pair with crackers or sourdough bread, or munch on them straight from the jar! Via thehealthymilestone.com.

Springtime Salmon, Peas, and Rice Salad

A filling E meal was never so simple, yet so hearty!
Via TraditionalCookingSchool.com.

Mango Pico De Gallo

For an E taco salad, burrito, or even with some baked chips or crackers, you need this flavorful, slightly sweet pico! Via joyful-jane.com.

BBQ Baked Beans — Low or No Fat

Whether you’re hosting a party, attending a potluck, or headed to a bar-b-que, bring this delish side dish so you can stay on plan and everyone else can be amazed! Via ohsweetmercy.com.

Fluffy Soaked Quinoa In The Instant Pot

Soaked quinoa cooks up in just 4 minutes in the Instant Pot, so it’s ready to pair with your lean meats, E salads, and more! Via todayindietzville.com.

Spicy Quinoa Fritters

These are a lovely, protein-rich side for any meal, including breakfast! Or, with a side of fresh veggies, an E-friendly salad, or fruit, these little fritters could also be the star of your THM:E meal! Via ohsweetmercy.com.

Sprouted Beans

Once you’ve got sprouted beans, you can cook them up as a side dish OR add them to salads, wraps, and more! Via TraditionalCookingSchool.com.

Cottage Radish Salad

When you use cultured, low-fat cottage cheese or homemade low-fat cottage cheese to create this refreshing, yet filling salad, you’ll reconsider your feelings toward E meals (if they’re hard for you!). Via TraditionalCookingSchool.com.

Breads

Easy, Fluffy Sprouted Wheat Rolls

Here’s the perfect side for those big bowls of E soup! Or they’re the ideal vehicle for those E chicken or salmon salads! Every Trim Healthy Mama needs a trusty sprouted roll recipe! Via joyful-jane.com.

No-Knead Einkorn Artisan Bread

This easily digested sourdough bread is made with ancient einkorn! It’s how you eat bread while losing weight! Via TraditionalCookingSchool.com.

Sourdough Lavash

You’re just 4 ingredients away from a nourishing lavash that can be used for any E meal as a wrap or tortilla! Add meat, chicken or salmon salad, salsa, veggies, beans… the sky’s the limit! Via TraditionalCookingSchool.com.

Sourdough English Muffins

Have one for breakfast… Use it as sandwich bread… Just don’t run out of sourdough starter, and you can whip these up any time!
Via TraditionalCookingSchool.com.

Sourdough Soda Bread

This 1 recipe is so versatile — 4 variations, in fact, are totally THM:E-friendly! Whether you want rolls, a sandwich loaf, or an herb-y bread, this is the recipe for you! Via TraditionalCookingSchool.com.

Desserts

Blackberry, Ginger, & Peach Rice Pudding {stevia-sweetened!}

You won’t miss the heavy cream or sugar in THIS Instant Pot rice pudding! Naturally sweetened with only stevia and low-glycemic blackberries and peaches, with a sweet-spicy-tangy drizzle, you’ll be able to enjoy dessert with your E meals, too! Via TraditionalCookingSchool.com.

THM:E Strawberry Lime Pudding {egg-free & dairy-free}

Light and refreshing, these easy and allergy-friendly pudding cups are the perfect finish to your low-fat, but nourishing THM:E meals. You can even freeze in molds for Strawberry Lime Popsicles! Via TraditionalCookingSchool.com.

Raspberry-Kissed Frozen Yogurt Bites

So, this one needs some modifying, but I couldn’t leave it out! Simply replace the honey with stevia and use your homemade skimmed yogurt to make these berry delicious frozen treats! Via TraditionalCookingSchool.com.

New To Trim Healthy Mama?

If you’re new to Trim Healthy Mama, you should start with the updated Trim Healthy Mama book and cookbook.

Then, if you’re ready to jump in to THM with traditional foods, I can help! Be sure to grab your FREE Trim Healthy Mama 1-week menu plan with traditional foods. I’ve done all the work — from planning meals, snacks, and desserts to providing a shopping list! It’s 1 week of Trim Healthy Mama with traditional foods ONLY!

Finally, check out all my posts about how I’ve successfully done Trim Healthy Mama with traditional foods:

• A Baker’s Dozen Of Tips For Trim Healthy Mama With Traditional Foods
• 19 Foods You Need To Start Trim Healthy Mama {The Traditional Way}
• My Top 3 Go-To Traditional Foods For Trim Healthy Mama
• If I Were Starting Trim Healthy Mama With Traditional Foods All Over Again…

Are you a Trim Healthy Mama? Do you struggle to find E meals and snacks without processed foods?