Trim Healthy Mama E Food list. Learn about E meals, why you need them and how to make them work for you. Part of the THM Basics Series.

My Favorite THM E Food

A couple weeks ago I started the Basics of Trim Healthy Mama discussing what S foods were and some of my favorites. Today we are going to talk about my favorite E foods are and why we need them. 

E Meals

E stands for Energizing. These can be more challenging for people then S meals are. That is because in an E meal the fuel that you are getting is from Carbs. If you are coming from a diet that is Low Carb, retraining your brain to think that carbs are good can be hard. It is important to realize that all carbs are not made equal, we want to focus on gentle carbs that don’t spike blood sugar.

Our bodies need two types of fuel to work one being fat, S meals, and the other being glucose which we get from healthy carbs, E meals. When you remove one or the other which many diets do you may see a weight loss quickly but in the long run, your body will not function properly. Switching up which fuels you are eating keeps your body from getting used to the same thing and just storing it all, it also helps balance your hormones and keep things level.

There is a limit to the amount of carbs you eat in a sitting. This will make your body burn that fuel easily and then it will turn to the fat in your cells to keep your body working. This helps you lose weight. The limit here is about 45 grams of carbs. You don’t need to count and worry every meal about how many you are having. The Plan Book gives you portion sizes to stay in that will keep you around that level, I will share the top ones that I use.

E meals like S meals are centered on protein. Then add in your carb source, if there is more than 1 source go for half portions on them to keep under 45 grams. Add in non-starchy veggies to fill in your plate and you are good to go.

E Building Blocks. Trim Healthy Mama E Food list. Learn about E meals, why you need them and how to make them work for you. Part of the THM Basics Series.

Fats in E meals

A little fat to add a bit of flavor or to cook with is all that is allowed in an E meal. Keep it under 1 teaspoon.


I want to take a minute and discuss grains and bread. I was at one time hooked on bread and pasta and thought I could never limit them. DON’T WORRY you can eat bread and pasta, but we have to remember a couple things. White flour is not ok, it will spike your blood sugar and the crash after is no fun, trust me not worth it. If you want to have a wheat flour bread then the grain needs to sprouted or soured(fermented). The process will break down the starches so that it is easily digested.

The only grains that do not need to be sprouted or soured are:

  • Whole Rye
  • Whole Barley
  • Oats
  • Quinoa

Everything else, including all wheat varieties, will have to be.

Corn needs to be eaten in moderation since it is not a gentle carb. A little here and there is good. Same with popcorn. If it is popped without oil, spritzed with oil keep under a teaspoon of fat and seasoned, it is ok only eat about 4-5 cups. But don’t eat it every night, make it an occasional treat.

Favorite E Foods

Lean Meat: Chicken BREAST
Fish, Turkey Breast, Venison,
Lean deli meat, Lean ground meat
Egg Whites ONLY Laughing Cow Cheese
0% Greek Yogurt,
1% Cottage Cheese
3/4 cup of
Brown Rice, Quinoa, Farro
Whole Barley
1 1/4 cup Oatmeal
Sprouted Whole Grain flours and pasta
Whole Grain Bread 2 piece serving Sprouted
or Sourdough
Baked Tostitos Scoops
All fruit-1 per serving Berries as many as you want
All Beans about 1 cup at a time
Low Carb Tortillas
all veggies
Sweet Potatoes
Light Progresso Soups
*not the creamy*
Low carb Pita or Lavash bread
Dreamfields (2 oz raw portion)

What to Avoid in E Meals

  • Fatty meats
  • Sugar of course
  • White flour/bread/pasta
  • White potatoes
  • Extra fat

A favorite E meal of ours is roasted sweet potato with baked chicken strips. I also enjoy 3/4 cup brown rice and 1/4-1/2 of a chicken breast with a little soy sauce for my lunches. Add in some cauliflower or broccoli and it is even better. They do not have to be complicated meals to be great and stay on plan.


Recipe Resources

If Spoons Could Talk E recipes are all here. The list will be expanding soon. Because I usually go with very simple easy E meals I don’t have a lot of recipes up.

My Table of Three’s E recipes can be found here.

Brianna Thomas’s E recipes can be found here. 

Wonderfully Made and Dearly Loved’s E recipes can be found here. 

All THM Resources on If Spoons Could Talk 

Trim Healthy Mama E Food list. Learn about E meals, why you need them and how to make them work for you. Part of the THM Basics Series.


  1. I am new to this diet (way of life). Apparently I need to eat 1200 calories per day if I want to loose weight. I need to loose 35 lbs. Doesn’t that mean I have to count my calories. Everyone can’t follow the same amounts if they need to loose 35 lbs or 85 lbs. Can you clarify ? Thank You.

    • On THM we really don’t calories. You should be mindful of the amount of food you are eating and if you are over eating a lot then yes that can cause a stall. It’s more about the foods you eat and the combination that you eat them in. Eating 1200 calories will help you drop the weight quickly but it may not be good for your body, it could possibly come back when you raise that number back up. No matter the calories different people eat in a day weight can still be lost depending on what else you are doing. I hope that helps a bit, but since I don’t worry about calories at all I don’t have a lot of experience with it.

  2. I was on plan for 10 weeks, I had gained 5lbs, I was doing everything,I came off plan to,lose the 5lbs. I’ve done that now hope to start back,up again,,give it another shot.
    Any tips?
    I think I gained weight because I drink tea,with half and half about 5 cups a day.
    I hate all things sugar so never use it.

  3. Great information, but sadly , the right side of the “Favorite E Foods” list is cut off of the page, and I can’t minimize it to be able to read it. Is it available in another format? Maybe I should try on a computer rather than my phone.

  4. I just wanted to say thank you. Thank you, for making this easy. I got overwhelmed with all of these special ingredients oh, that we don’t eat. And all the baking, I don’t bake. I got with an admin and I am starting a new, after a lrg wt gain on THM. Your site is more than helpful.

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