Understanding the principals of a Deep S meal on the Trim Healthy Mama Plan. Complete with a food list.

Understanding Deep S Foods on Trim Healthy Mama

The next part of my THM Basics series focuses on Deep S foods. I discussed S foods in this post. Today we are going to go a bit deeper and talk about more of a pure S or fatty meal.

Deep S foods are those that have a pure source of fat. Common Deep S foods are; coconut oil, eggs, butter and most dark meats. I discussed how S meals and the healthy fats that they have help your cells to dump out the sugar that is stored in them. These unprocessed sources of fat help even more with this process.

When you are eating a Deep S meal or day there will be NO carbs; dairy, nuts, fruits, starchy vegetables, grains or beans. While some of these are allowed in a regular S setting, they do not help you have a pure fatty meal, which is the goal of a deep S meal.

When to have a Deep S

  • as always it is good to mix it up and keep your body guessing.
  • after a cheat meal or day, it is great to have a Deep S to start back. It helps dump the sugar and will make you feel satisfied.
  • on a fuel cycle
  • I eat a Deep S for breakfast most days. Eggs cooked in coconut oil with some greens added when I need more food.

Deeps S foods

pure fats: coconut oil extra virgin olive oil real butter
fatty meats: chicken beef leafy greens


Foods Not Allowed in Deep S

nuts nut flours seeds grains
dairy yogurt fruit of any kind berries
starchy veggies potatoes sugar sweet potatoes

Deep S Meal ideas

  • Eggs in coconut oil or butter with spinach
  • Coconut oil fried chicken pieces with sauteed veggies
  • Skinny chocolate
  • Baked chicken with a¬†green salad with oil and vinegar dressing
  • A plate of leafy greens with salmon, chicken or beef, with some EVOO and vinegar
  • and many many more are out there

More information can be found in the Higher Learning chapter of the Trim Healthy Mama Plan book.

Understanding the principals of a Deep S meal on the Trim Healthy Mama Plan. Complete with a food list.



  1. I was wondering if you could help me with understanding the THM plan more. I’m on the Facebook group and was introduced by a friend. I’m having a hard time putting the information to use in my diet. I don’t have the ability to by special ingredients or expensive. We eat primarily fruits and vegetables and protein. Lots of triple zero yogurt and also kind bars. No pasta, and rarely oats or quinoa. I also eat sprouted bread and bake with coconut flour and sugar typically. I still can’t shake my bad habit of sweets and keep gaining weight as I’m wiening my one year old off of nursing and workout several times a week as I’m a dance major in school. Nothing is working and I see all these success stories. I don’t want to be put on medicine to regulate my sugars and I don’t like the way I feel or look. I have about 90 pounds to loose. I need help. Can you work with me on the information and making it work with what I already do and eat? I would greatly appreciate anything you can do. Thank you!

  2. Is oat fiber okay in a Deep S recipe? There is a shrimp cake I’d like to make, and I’ll omit the cheese, but not sure about the oat fiber.

    • I haven’t worked a lot with oat fiber, but looking at its nutrition I would say it is fine. As long as it doesn’t add any carbs and isn’t being a source of fat then it should be fine.

  3. Gosh. The gal above, Anna Palalaska wrote a comment asking for help..reading her comment..its just like the thing I would write..90 pounds over weight..been off and on for a year or 2 now..when I first started, my sister was here visiting, she helped me understand..but memory isnt the best.
    Our main meals come from venison, chicken, pork loin, bacon..then..potatoes..I could live without them..but just dont know where to start..big fan of oats..I am so ready to get this under control..help please..

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