Java-Mate! Mocha-THM FP-Keto

On my health journey I’ve struggled in finding alternatives for the sweet coffee creamer I had gotten used to! I’ve tried a ton of options, but I don’t always love what I try. Something to know about me, I like quick and easy! Thats where this recipe really shines, it doesn’t require a blender or any equipment, it doesn’t require refrigeration either!

My second favorite this about this recipe is that is packed with protein and stuff thats good for you! Check out these ingredients! This recipe makes 8 servings of 2 Tablespoons each. I make it in a pint sized mason jar, so I can pop a lid on and shake it up instead of stirring the powders and making a mess. Each serving is 7.8 g protein, <1g carbohydrates and 1.2 g of fat. Its THM FP and Keto friendly! I use 2 Tablespoons for a normal size cup of coffee, but if I’m taking a big travel mug Ill up it to 3 Tablespoons!


2 Tablespoons powdered heavy whipping cream

2 Tablespoons cocoa powder

2 Scoops THM Chocolate Whey * see note

2 Scoops Collagen powder

2 Tablespoons THM Super Sweet Blend

Generous pinch of mineral salt

I’ve tried dissolving other whey proteins into hot liquids before and Ive seen some mixed results. Some brands actually seem to curdle! gross! Thats why I love the Trim Healthy Mama Chocolate whey for this. Its the best whey protein I’ve every used. All the ingredients above are links to the brands I love and use.

Some ways I shake up my coffee using this protein-packed powdered creamer-

  1. Use 1 Tablespoon Java Mate and 1 Tablespoon half/half to make an even creamier cup!
  2. Put a couple servings in an old spice shaker and bring it with you for coffee while out and about!
  3. Eliminate the cocoa powder and half the Super Sweet blend for a less-chocolatey blend
  4. Stay tuned, we are re-vamping this recipe to make a few more flavors!
  5. Thanks for checking us out!

Air Fryer Pizza! THMS- Keto

I love pizza! It’s such a struggle to find a healthy crust options. I’ve tried SO many crusts. And I need one that’s both crispy and easy! I don’t have tome to spend slaving over a homemade cauliflower crust on most nights (although I do LOVE them!) that’s why this recipe is a winner in my home! It’s super quick!

I found my air fryer on sale. I was resistant to this latest cooking craze but the sale helped me take the leap! Let me tell ya. This is my new favorite assistant in the kitchen! Meals are so fast!


1 Joseph’s pita

2 Tablespoons no-sugar added pizza sauce

2-3 Tablespoons shredded cheese

Toppings of your choice!

Place the pita in your air fryer at 370 and cook for 2 minutes.

Remove the basket. Flip the pita. Apply the toppings.

Place back in the air fryer for another 3 minutes!

Done! Transfer to a plate and start your next one!

Serve with non starchy veggies and keep your carbs down for a keto or THM S meal!

Can I do THM on a Budget?

Of course the short answer is yes! But how? Let us help you in your journey with some tips and tricks we have learned along the way. There is an entire chapter in the Trim Healthy Mama Plan book to help you as well, and we do not mean to replace that guidance! We are just adding our own tidbits to your knowledge base!

A Few Overall Tips for Money Saving

Buy in Bulk– While you do spend a little more, you get a lot more! We often shop at bulk stores 1 time a month and have enough supplies to last a long time. Shelf stable items will last a long time, even some items last in your fridge for a few weeks so getting a large amount will save your wallet on your weekly runs to the local grocery store. Check out our post about THM friendly finds at Costco and Sams Club to highlight how buying items in bulk will save you money over time. 
Special Ingredients– While the plan CAN be done without special ingredients, and this is a great place to start, special ingredients are great for boosting nutritional value to your food and stretching how far your meal options go! We don’t recommend buying all the specialty ingredients at once. Rather, buy one item at a time (maybe one item a month) and building your pantry over time. These specialty ingredients can end up saving you money by lessening what you spend on a weekly basis. 
Eat more E (Energizing) meals– These are your healthy carb meals. Healthy carbs like quinoa and brown rice can be bought in bulk (Hooray!) and are shelf stable for a long time. They are also cheap, and can really bring down the price tag of your overall meal. 
Use Frozen Veggies and Meats– Frozen foods are often cheaper because they are more stable to be transported from areas where they are in season to your local grocery store. This often brings the price tag down. This also means you can buy these at a bulk store at an even cheaper price and use them over time! Score!
Meal Planning– Not all of us enjoy planning every singe aspect of our lives and meal planning can be a bit overwhelming. You don’t have to do this! Try just planning a few meals for your week and align them to use similar ingredients. For example, if you are buying ground turkey for our CHEAP CHILI recipe, maybe also plan on making one of the Trimmy Bisques with ground turkey so you can buy a bulk amount and save money. Or plan on buying a rotisserie chicken, using the half of the meat for salads, and the other half of the meat for our LEFTOVER TURKEY SOUP (Chicken easily subs out for Turkey here!). If you enjoy planning every meal, more power to ya mama! But even if you don’t this slight planning will help eliminate food waste and maximize ingredients. 
Some Ideas for Budget Friendly Meals
Eggs and Smash- Browns (recipe link)
Baked oatmeal (recipe link)
Creamless Creamy Chicken from THMC
Progresso Soups
Chicken Salad with Cucumber “chips” (recipe link)

Cheap Chili! THM E

Quiche (recipe link)

Eggroll in a bowl from THMC

Crockpot whole Chicken, rice and beans (recipe link)

Turkey Barley Soup THM-E use leftover chicken or turkey!

Creamy Cauliflower Snickerdoodle Shake! THM – FP

Riced Carrots! THM E

I love cauliflower rice. Its THM FP which makes it so versatile and I love that about it. But my husband has grown tired of it and he sighs when I make it! I wanted to serve a meal on a bed of cauliflower rice and was inspired to change it up for my husband!

I pulled out a couple carrots and found that I can make a flavorful rice dish with carrots! It honestly took about the same amount of time as making cauliflower rice which was a surprise and we both loved it! Today I was making lunch just for me and used 3 small-medium carrots. Id say you probably want 2-3 carrots per person you are cooking for.

Start with a couple of whole carrots, wash and peel them- or rinse off some baby carrots and get started! Then chop the washed/peeled carrots super small! I cut them into 1 inch slices and used my slap-chopper to chop them super small. Theres a bunch of slap choppers out there and some of them are hard to clean- which I why I love mine because it completely comes apart and goes right in the dishwasher.

Then heat 1 tsp of oil in a large skillet and cook the carrots until tender! It takes about 7-8 minutes. Then season with salt and pepper just as you would cauliflower rice! Since this vegetable is a healthy carb, its a THM E version of rice. But its a nice way to get vegetables onto your plate, along with some healthy carbs! I encourage you to try it!

Let us know what you think!! Thanks!

Then use a tsp of oil in a large skillet and cook the carrots for about 7 minutes stirring frequently. I seasoned with salt and pepper just like I would the cauliflower rice. It was so tasty! You simply must try it

Instant Pot Yogurt- THM! Boil and Cold Start Methods

I used to make my own yogurt in my crock pot. The problem is, you aren’t guaranteed to leave your yogurt to culture in the proper temperature environment, so it can be a bit risky! I put this method aside and focused on fermenting my own kefir for a while, check out our post Culturing Kefir at Home to learn more about that! We also have a couple of awesome kefir recipes such as Kefir Cheesecake, Pumpkin Spice Kefir and Kefir Italian Soda. But I digress!

I was buying Triple Zero Yogurt by the bucketload! But, all the while I was thinking about all the money I could be saving if I would just make the stuff on my own. Eventually, I got an Instant Pot and heard about the craze of making your own yogurt in the instant pot. The Instant Pot yogurt method is not my own, I did not develop it- the method is included in the manufacturers recipes. Yet, I am writing this post to encourage all of you to try it and show you some of my tweaks of how to do Instant Pot yogurt On-Plan for Trim Healthy Mama!

This method makes great yogurt, which stands up on its own as a regular yogurt. When using skim milk, its THM E, if unstrained. THM E means that it has carb source, but not a fat source! But, if you strain the recipe into Greek Style yogurt (like Triple Zero!) its THM FP! You can use a strainer lined with cheesecloth or coffee filters for straining. But its honestly a bit of a mess! I invested in a Greek Yogurt strainer I found on Amazon and I love it because its all-in-one and easy to use. Heres the link! You can use 2% or whole milk but you will be making XO yogurt.

You can make yogurt in two methods for your instant pot, regular boil method OR the Cold Start method. Ill explain both here!

To make this recipe, you need

10-32 hours (most of this time is ferment time! very minimal actual prep time probably 1 hour)

An Instant Pot

Skim Milk 1/2 gallon- Must use ultra-pasteurized milk for cold-start method, can use any milk for boil-method

2Tbs to 1/4 cup starter yogurt- buy your favorite plain greek yogurt from the store. I like Chobani Non-Fat Plain Greek Yogurt



Containers of your choice!


Traditional Boil Method:

First. Plug in your instant pot and turn it onto Saute. Place the milk in and start whisking frequently.

When the milk gets warm and frothy, start checking the temperature. When the milk hits 180 degrees, (about 30 minutes), turn off the instant pot and let the milk cool.

For Traditional Boil method:

When cooled to 110-115 degrees (about 30 minutes), Whisk in your starter culture. For 1/2 gallon of milk, use 1/4 cup. Or, double your recipe for 1 gallon milk, and use 1/2 cup. Your starter should be fresh plain yogurt.

For Cold Start method:

Pour milk into the instant pot, stir in 2 Tbsp starter yogurt. Your starter should be fresh, plain yogurt.

For Either Method:

Remove the silicone seal from the Instant Pot lid. This seal can adversely flavor your yogurt! I actually use different colored seals for different types of food. I bought these colors here! Red is for meats and savory dishes. Blue is for deserts and sweets.

Place the instant pot on to Yogurt mode and depress the seal so that it is open and the instant pot can vent for your ferment time. Set to 24 hours. You can cancel at any time.

Stop the instant pot after 9-24 hours. The longer the ferment, the thicker the yogurt, the less lactose, but the trade-off is a more intense flavor. I prefer about 12 hours. Leaving the yogurt in the metal pot, cover with plastic wrap and allow to cool in the fridge. I find that if you stir it or strain it immediately, the texture can be less desireable.

Once cooled, transfer the yogurt into your strainer (I use this one!) and pop it in the fridge. Allow to sit for 3-8 hours. The longer it sits, the thicker it gets! I prefer about 4 hours. The whey is where all the carbs are, so removing the whey makes this THM FP. Leaving the whey (and skipping the straining) makes this THM E!

Use or discard the whey! It can be used in breads like our Livin’ on a Prayer Bread! Transfer the yogurt into a large container or separate containers! Flavor your yogurt as you see fit! I prefer mine with a doonk THM Pure Stevia and frozen berries on top!

Going forward, use this yogurt as your starter culture! The recipe keeps well in your fridge for up to 2 weeks.

Thanks for checking us out! Stay tuned for our Instant Pot Yogurt Troubleshooting post, and methods to flavor plain yogurt.

Cheapskate Pancakes

image1 (1)These pancakes are hearty and filling. They don’t use a whole lot of expensive dairy products and provide a nice change from your bowl of oatmeal!  To complete the meal, add some extra protein like turkey bacon, egg whites, cottage cheese, Greek yogurt or make a delicious  coffee with collagen


1 1/2 cup of oats (ground into flour in the blender)

3 1/2 tsp of baking powder

1/2 tsp of salt

1 tsp of  super sweet/ erythritol/ swerve

1 1/4 cups of almond milk ( Or if you are really stretching it use 1 1/4 cup of water and a tbsp of whey protein)

1/4 cup egg whites

Coconut oil spray or butter for the pan


1 tsp of vanilla

1 tsp of cinnamon.

Put the oats in a blender and blend into a fine powder.  add the rest of the dry ingredients mix well. Then add the wet ingredients. Brush or spray the skillet with a little bit of coconut oil cooking spray.  Flip when the bubbles are all popped.

Makes 8 pancakes with a 1/4 cup scoop of batter.



Cheap Chili! THM E

I love chili on a cold winter day. I have a small family. So I make this to serve 4-6. You can double for your larger families if needed! I love this recipe for all “Drive Thru Sues” a nickname coined by Trim Healthy Mama authors for those of us who love the quick and easy meals! It’s a crock pot meal, so I make it in the morning and it’s perfect for dinner. And I LOVE it as leftovers!

Recipe- All cans are 15 oz

1 can black beans

1 can kidney beans

1 can tomato sauce

3 Tbsp live. love. sisters taco seasoning Make Your Own Taco Seasoning! THM-FP

2 tsp chili powder

1 chopped onion

1 pound lean ground turkey, browned

4-6 cups water

Salt to taste

Dump this all in your crock pot on low, and come back to dinner 6-8 hours later! If you haven’t tried our recipe for taco seasoning, you can use whatever you use for taco seasoning. Even a packet of chili seasoning from the grocery store works too!

THM E friendly toppings –

Non fat Greek yogurt instead of sour cream

Garnish amounts of cheddar cheese

Chopped onions

THM friendly salsa


*You could use beef if you are in the mood! That modification would make this recipe XO*

*if you like chunky tomatoes you can use an 6-8oz can of tomato sauce AND a full 15 oz can of chunky tomatoes with their juices. You can also use a can of rotel in place of the chunky tomatoes for extra ZIP!*

*You can make this on the stove top if you forgot to get it ready in the morning. Brown and drain the meat in a large stock pot, sauté the onions in the same pan- then dump the meat and everything into the same pot! Cook 30 minutes or so until fully heated.*

Mocha Frap! THM E

I love a protein shake. I love how easy they are. But these days I need my E fuels (healthy carbs and low in fat!) and have been wanting a protein packed shake to carry me through my afternoon. I came up with this little beauty!


4 oz unsweetened almond milk

4 oz left over coffee

1/2 a banana (I keep bananas in my freezer!)

1 scoop chocolate whey protein

1/4 cup oats

2-3 handfuls of ice

Blend it all up! Add extra ice if your banana isn’t frozen!

The addition of some healthy carbs to a protein shake helps me stay fuller longer! I love the Trim Healthy Mama (THM) Chocolate Whey. You can find it here using our affiliate link: THM Chocolate Whey Protein Powder

Thanks for checking us out!

Ultimate List of THM Gas station food

If you travel a lot, like I do, it can become easy to get lax in your healthy eating. My family lives in a teeny tiny town (pop 150) and the nearest Super Walmart is about 30-40 minutes away. So if I don’t plan ahead,  and take snacks, its easy to make excuses that can throw me off plan.  Thankfully, more and more gas stations are offering healthier choices, so just for fun, my girls and I went and found as many healthy options  at a local gas station as we could. Here’s what we found:


S (Satifying Fats, Keto, Low Carb) are the  easiest  snacks to find.  The roller usually has a nice variety of hot dogs and sausages. We found a nice little carousel with pre-made salads,  nuts, cheese,  hard boiled eggs,  meat sticks, pickles, and pickled peppers (not sure who picked them ).  We also found a stand of pork rinds in the chip section.

E  Snacks(healthy carbs snacks were a little more difficult to find, most gas stations now are carrying fresh apples, bananas and sometimes grapes or cut up melons. This gas station did not have them, although they had grapes and cheese in a little cup for a Cross Over snack. If the roller has a turkey dog, you could pair them together for a nice E, but we weren’t very successful.

Cross Over (XO, a mix of healthy carbs and healthy fats)  snacks were a little easier to find. Although not perfect ,  Skinny Pop is a good option for a crunchy snack.  It has 10 grams of fat, 15, grams of carbs and 3 grams of  fiber,


Lets talk Quest Products: They are become vastly popular, and my husband, a fire fighter, loves to keep them in his locker as a healthy, protien packed  snack for after they get back from a call. They are shelf stable which is nice, and they are helpful for when you are in a pinch. I did a little research for the official THM stance on these products:
Quest Bars:  The official THM stance on quest bars is that they are a “Personal choice” item and best used on rare occasions, as they do contain some sugar and other off plan ingredients that may spike some peoples  blood sugar.  My personal opinion, some flavors are pretty delicious, they are helpful to have in your purse during pregnancy.    I would eat a quarter of a bar at a time to ward of  upset stomach, but a whole bar was too much for me. IMG_20190131_104430984.jpg

Quest Protien Chips: They have less than ideal ingredients such as Potato and corn starch. However,  if you are really craving those Doritos, and  needing something salty and crunchy, they are only two g of carbs and  they are “ok” when you are in a pinch and are nice for occasional use.  My favorite flavor is the cheese flavor, but don’t eat them every day.

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Quest Cookies:  I couldn’t find an official Trim Healthy Mama comment on these, however, if we look solely at the numbers the chocolate chip flavor has 3g of carbs (19 minus the  6 g. erythritol and 9 g fiber) and 17 grams of fat.  I would say to play it safe, count them as a personal choice and only for occasional use ( the obvious better choice if you are craving a donut or a cookie) . Personally, I just stay away, as I don’t really like the taste.


Hot Beverages: Hot tea, coffee with cream – no sugar added, ( some gas stations are starting to carry stevia), other times . I should add that I try to always keep some packets of erythritol and stevia in my purse to sweeten my drinks.

Cold drinks: Sobe Life Water ( made with stevia and Erythritol),   Vitamin Water Zero ( these are harder to find, make sure they say “zero” because the bottles look exactly the same as  the regular , I have made this mistake before.
Pure Leaf, Honest or  Gold Leaf – unsweetened tea,
Bai Drinks.

If you are in the mood for something fizzy:

Kombucha is  growing in popularity. Kombucha is  similar to kefir, except that  it is fermented tea. They do add sugar to help the fermentation process. however, there is  minimal sugar in it. Serene and Pearl recommend enjoying kombucha  as part meal, rather than an all day sipper.  IMG_20190131_104140819

Sparkling water like LaCroix, if you could find it.


What are some Gas station find that you have found? Let us know!


Natural Lotion and Body Butter

These two easy recipes are staples in my home. I like to use body butter at night time. And on super dry areas, but the lotion on my hands and arms when I don’t want to feel greasy! I store them both in mason jars.

Now you have all natural solutions for lotion and body butter in your home! Just look at the ingredients in a normal tub of body butter or bottle of lotion and see what you have eliminated from your life!


Melt all ingredients except the water in a sauce pan. When melted, pour the water into your blender and turn it on low (so it doesn’t make a big splash!) once its whirring, slowly pour in your melted liquid. It will magically form a lotion! Now scoop it into a jar!

*I like to buy beeswax in little pellets! If you buy it in a bar you will need to grate it for the recipe.

*These oils are great for your skin, if you wanted you could try olive oil here!

You can melt directly in a sauce pan. But I like to put my jar or a measuring cup in a saucepan of water. It’s easier clean up! If you make it directly in the jar, you have even less clean up than using a glass measuring cup. The measuring cup just gives more room to stir!

Body Butter-

  • 1/2 cup coconut oil
  • 1/2 cup shea butter
  • 2 Tablespoons beeswax-optional
  • 4 drops of essential oil

Melt all ingredients in a sauce pan and pour into a jar! Allow to cool

The shea butter absorbs quickly, the coconut oil absorbs slowly. Adding some beeswax allows for moisture locking for longer moisture but it’s completely optional!

This stuff is rich! Makes great post shave lotion in the winter for dry legs!

If you are wondering where to buy these products, the ingredients are links to my favorites. Enjoy!