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100+ Trim Healthy Mama E Meals – Medium Carbs and Low Fat

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If you’re a Trim Healthy Mama, you know that E Meals are a little hard to find.  S meals?  They’re everywhere.  But E Meals?  That’s a different story!

I’m so excited to share this list of 100+ Trim Healthy Mama E Meals!  You’ll find breakfast, lunch, and dinner ideas, including side dishes and a few extras.

What are your go-to E Meals?

100+ Trim Healthy Mama E Meals

→ Are you new to Trim Healthy Mama?  If so, take a peek at the MEGA list of Getting Started with Trim Healthy Mama!

→ Browse through 100+ Trim Healthy Mama S Meals – breakfast, lunch & dinner, sides, and extras!


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Trim Healthy Mama E Meals – Breakfast

Creamy Maple and “Brown Sugar” Oatmeal – easy to make; serves 1

Oat Fiber Pancakes – S, E, of FP versions

“Buttermilk” Waffles – makes 1 serving of 3 waffles

Blueberry Muffins – includes dairy-free option

Lazy Mom Muffin Pan Eggs – reheats easily for a quick breakfast

Protein Packed French Toast – serves 1; uses Ezekiel bread

Stevia Syrup Recipe – stevia and gluccomannan are in the ingredients list

Carrot Cake Protein Muffins – Carrot cake for breakfast?  Yes, please!

Cinnamon Lover’s Muffin in a Mug – includes several variations

Cinnamon Roll Oatmeal

Blueberry Oatmeal Muffins – serves 2

Cinnamon Roll Oatmeal – packed with protein

A Dozen and a Half Banana Muffins – yes, it really makes 18!

Caramel Apple Yogurt – a unique twist on the normal yogurt breakrfast

Apple Cinnamon Baked Oatmeal – can be prepared the night before

Cinnamon Craisin Swirl Bread – uses Craisins, which has a lower glycemic index than raisins

Carrot Cake Oatmeal – includes dairy-free options

Sourdough English Muffins – you’ll need a sourdough starter

Pumpkin Applesauce Muffins – makes about 15 medium muffins

Cinnamon Coffee Cake – cinnamon variation of MIM

Cranberry Orange Muffins – serve warm or cold

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Baked Pumpkin Pie Oatmeal – top with fat-free whipped cream or nuts

Apple Cake – when you need comfort food for breakfast

Banana Bread Mini Doughnuts – with cream cheese glaze

Apple Oat Cakes – makes 8×8 or muffins

Pumpkin Pancakes – makes 1 serving of 3 pancakes

Chocolate Breakfast Cookies – uses leftover oatmeal

Blueberry Baked Oatmeal – makes a 9×13

Freezer Breakfast Burritos – follow directions for “E”

Banana Bread Mini Donuts

My Fave Overnight Oatmeal – tastes like chocolate pudding!

Chocolate Mega Muffin – adjust for the E version

Chocolate Banana Bread – packed with protein!

Easy Granola – easy way to use up leftover oatmeal and rice!

Brownie Batter Pancakes – includes a hot fudge syrup sauce (FP)

Gingerbread Baked Oatmeal – a spice, pumpkin variation on oatmeal; egg-free

Quiche in a Pinch – use the egg whites for the E version


Trim Healthy Mama E Meals – Lunch and Dinner

Spicy Bean Soup – can feed a crowd and easy to assemble

Black Bean Chicken Quesadillas – includes Spanish brown rice recipe as well

Cilantro Lime Chicken Breast – goes great with brown rice

Mexican Stuffed Peppers – save time by prepping the filling ahead

Southwest Chicken in the Crock Pot – Yay for crock pots!

Chicken Noodle Soup – perfect comfort food, E style

Chicken Fajita Nachos

Italian Chicken Casserole – follow the E directions

Creamy Chicken Rice Casserole – feeds a crowd!

Vegetable Quiche Cups – store in fridge and pull out for a quick lunch

Grilled Cheese – uses Laughing Cow Cheese and reduced-fat mayo – YUM

Layered Crockpot Balsamic Chicken – includes tips for cooking chicken in the crock pot so it’s not dry

Sweet and Sour Chicken – one-pot dish!

Taco Salad Crunch – a perfect summer lunch

Crockpot White Chicken Chili – serves a crowd

Slow Cooker Navy Bean Soup – prepare in the morning and let it simmer all day

Poppy Seed Chicken Casserole – uses Wasa crackers as the topping

Chicken Apple Sausage with Cabbage – follow directions for E setting

Lentil Kale Stew – can add lean meat if desired

Turkey Confetti Quinoa – makes 4 generous servings

High Protein Mediterranean Salad – delicious over a bed of lettuce!

The Easy Way to Make Stuffed Cabbage – stuffed cabbage without the fuss!

Lentil-Stuffed Squash – with a tutorial on spaghetti squash

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Chicken and Rice for One – lots of ideas for variations

Quick Cajun Dirty Rice – make sure to you chicken to keep this in E territory

Chicken Barley Veggie Soup – packed with veggies

Homemade Pizza Dough Recipe – step-by-step tips and instructions

Slow Cooker Navy Bean Soup Recipe

Beef Stroganoff – Yes, it is actually E style!

Sweet Potato Skillet Meal for One – perfect for lunch

Garlic Chicken – use less oil for an E meal

Cabbage Roll in a Bowl – make sure you read the note on how to make this an E meal

Chicken Fajita Nachos with Real Cream Sauce – follow the E directions

Easy E Tuna Sandwich – makes a quickie lunch

Crockpot Lasagna – follow the E instructions

Quinoa Lentil Chili – yummy and frugal

Sour Cream Chicken – scroll down for the E version

Sweet Potato and Kale Soup – another soup packed with veggies!

Quinoa Burrito Bowl – stores well in the fridge a few days

Crockpot Hawaiian Chicken – full of flavor!

Iowa Maid Rites

Quinoa Risotto with Garlic Chicken – serve with a nice green salad

Chipotle Chicken with Sweet Potatoes – a quick one-pot dinner

Bruschetta Chicken – pair with brown rice to make this an E

Iowa Maid-Rites – look for the E version

Sugar-Free Spaghetti Sauce – note the instructions to put this is an E setting

Lentil Soup for the Soul – break out the spices!

Ham and Beans – ham and beans E style!


Trim Healthy Mama E Sides and Extras

Sugar Free Blackberry Jelly – yummy on a piece of toasted Ezekiel bread!

Banana Cream Pie Shake – add a bit more protein for a complete meal

Candied Apple Cinnamon Granola Bar – gluten-free and dairy-free

Sugar Free Peach Preserves – use on homemade ice cream or Ezekiel bread

Ice Cold Fruit Smoothie – perfect as a snack with 10 grams of protein

Caramel Apple Smoothie – considered an E meal

Basic Stir Fry Sauce – S, E, or FP

Easy Sprouted Whole Wheat Rolls THM

Orange Creamsicle Shake – creamy, sweet, and tangy

Easy 3-Ingredient Apple Dip – the dip itself is FP, but pairing it with an apple makes it an E

Lemon Poppy Seed Energy Bites – makes a perfect afternoon snack!

Easy Sprouted Whole Wheat Rolls – these look delicious!

Budget Friendly Cornbread – pair with an E soup

Roasted Sweet Potatoes – a simple side to prepare

Sweet Potato Tots – made in a mini muffin pan

BBQ Beans – can use as a side with chicken to stay in E zone

Easy Cheesy Brown Rice – can also add in a few veggies

Low Fat Hummus – make sure to use sprouted chips or veggies to stay in an E setting

Ranch Dressing – see notes on E version

Sweet Potato Fries – YUM!

Balsamic Glazed Butternut Squash – note the THM recommendations for E

Brown Rice Pilaf – a lovely side for chicken


Trim Healthy Mama Favorites!

Every Trim Healthy Mama has their favorite items!  You’ll find a few of mine below.

Make sure you check out Amazon and the Trim Healthy Mama website for the best prices!

Swanson Whey Protein Powder

Swanson Whey Protein Powder


Trim Healthy Mama Baking Blend

Trim Healthy Mama Baking Blend on Amazon 

Trim Healthy Mama Baking Blend from Trim Healthy Mama Website


Coconut Oil

Coconut Oil


Trim Healthy Mama Gentle Sweet Blend

Trim Healthy Mama Gentle Sweet Blend from the Trim Healthy Mama Website


Pyure Stevia Blend

Pyure Stevia Blend


Miracle Noodle

Miracle Noodle


Remember to browse through the MEGA list of getting started with Trim Healthy Mama and the huge list of 100+ THM S Meals!

💥Use coupon code HELLO20 to SAVE an additional 20% OFF on your first order of the Best-Selling Freezer Meal Packs + More – GET IT ALL NOW!! 💥

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