{"id":3945,"date":"2016-06-17T13:22:46","date_gmt":"2016-06-17T17:22:46","guid":{"rendered":"https:\/\/www.thatorganicmom.com\/?p=3945"},"modified":"2021-03-08T14:35:19","modified_gmt":"2021-03-08T19:35:19","slug":"diet-gets-derailed-plus-thm-menu-plan-getting-back-track","status":"publish","type":"post","link":"https:\/\/www.thatorganicmom.com\/diet-gets-derailed-plus-thm-menu-plan-getting-back-track\/","title":{"rendered":"What to do when your diet gets derailed PLUS THM Menu Plan for getting back on track"},"content":{"rendered":"\n

Let's face it, the hardest part of the battle is getting back on track<\/a> after life derails your health plan or diet efforts. This has happened to me so many times; often I would remain derailed for months.<\/span><\/p>\n\n\n\n

One way I have had success in getting back on track is having a go-to menu of some of my favorite on-plan meals. It\u2019s important to include 3 filling meals and throw in some snacks so that you don\u2019t get super hungry (the downfall of many of the best laid plans is forgetting to eat<\/em>). <\/span><\/p>\n\n\n\n

With your \u201cGo-To-Menu<\/strong>\u201d the goal is to make it very enticing.  This is a reminder to me of how good I can eat while still achieving my goals. Obviously, your idea of yum may differ greatly from mine, but you can see my menu further down in this post. Normally<\/strong>, I would not indulge in desserts or rich foods quite as often, but I am trying to focus<\/strong> on getting back on track<\/a> after having been derailed (by a wedding, birthday, vacation, or whatever gets you off track<\/em>). <\/span><\/p>\n\n\n\n

If you try to deprive yourself you may end up putting it off day after day and never getting back on track\u2026 <\/span>speaking from personal experience here<\/span><\/i>.<\/span><\/p>\n\n\n\n

\"What<\/figure><\/div>\n\n\n\n

Another idea<\/strong> is to write yourself a pep talk, or make a video on a really good day reminding yourself of all the reasons why you are following your plan, how great it makes you feel and how you plan to achieve your goal. I like to keep my goals written down but I also enjoy journaling. I often have to remind myself of my goals and how to stick-to-it, you can watch my pep talk <\/span>here<\/span><\/a>.<\/span><\/p>\n\n\n\n

Here\u2019s my Decadent Go-To Back on Track Trim Healthy Mama Menu Plan<\/strong> that has a lot of my favorite meals.  <\/span><\/p>\n\n\n\n

Day One<\/b><\/p>\n\n\n\n

Notes: For prep this morning (or the night before) I would <\/span><\/p>\n\n\n\n

  1. make a loaf of soft sprouted bread p. 200 and slice it up for this week's sandwiches.<\/span><\/li>
  2. Make two batches of salad dressing (one an E and one an S) for example I like Rohnda\u2019s Ranch p. 471 with S salads and my own <\/span>Ginger Dressing<\/span><\/a> for E salads<\/span><\/li>
  3. Brew tea and set in fridge<\/span><\/li><\/ol>\n\n\n\n

    S – Breakfast – Believe it or not chocolate chip cookies p. 320 with Coffee & Heavy Cream<\/span><\/p>\n\n\n\n

    FP – Snack – Salted caramel creamy <\/span>oolong<\/span> p 434 + bowl of raspberries<\/span><\/p>\n\n\n\n

    E- Lunch – Turkey sandwich with mustard, lettuce, tomato, cucumber, onion, dill pickle, sprouts or any other veggies I wanted (<\/span>no cheese or full fat mayo, but if you like low fat mayo you can use some<\/span><\/i>)<\/span><\/p>\n\n\n\n

    FP – Snack – Greek Yogurt with lemon juice and <\/span>Gentle <\/span>Sweet<\/span> mixed in <\/span><\/p>\n\n\n\n

    S – Dinner – Meatloaf 156-158 (choose one) or my <\/span>Ninja Meatloaf Recipe<\/span><\/a> with Bacon, Mashed Fotatoes p. 219 and Side Salad with an S style salad dressing or just use a little olive oil<\/span><\/p>\n\n\n\n

    Day Two<\/b><\/p>\n\n\n\n

    E- Breakfast – Apple Cinnamon Crockpot Oatmeal p 256 & <\/span>Collagen<\/span> Tea<\/span><\/p>\n\n\n\n

    FP – Snack – TrimQuik p 494 <\/span><\/p>\n\n\n\n

    S – Lunch – leftover Meatloaf with melted cheese on top (just reheat in a skillet and after you flip the slice, add cheese!) plus a side salad or steamed veggies, like cauliflower, broccoli, asparagus or green beans. <\/span><\/p>\n\n\n\n

    S – Snack – Salmon mousse p. 465 with veggies to dip (I like red bell pepper, cucumbers, and jicama) OR if you don\u2019t like Salmon, you could do a deli wrap by wrapping your veggies in a slice of deli meat<\/span><\/p>\n\n\n\n

    S – Dinner – <\/span>Mac and Cheese<\/span><\/a> with <\/span>Heavenly Chicken<\/span><\/a> and steamed green beans with garlic<\/span><\/p>\n\n\n\n

    Day Three<\/b><\/p>\n\n\n\n

    E – Breakfast – Sweet Potato Hashbrowns (make in waffle iron or bake in little mounds on baking sheet) and eggatable scramble p. 242 <\/span><\/p>\n\n\n\n

    FP – Snack – <\/span>Collagen<\/span> Berry Whip p. 375 + hot oolong tea <\/span><\/p>\n\n\n\n

    E – Lunch – Cut up a piece of leftover <\/span>heavenly chicken<\/span><\/a> on a huge bed of greens, add some other veggies and top with an E salad dressing<\/span><\/p>\n\n\n\n

    FP – Snack – Peanut junkie butter p. 481 on a few banana slices w\/ Garam Masala Chai Tea Shrinker<\/a>  (original Shrinker Recipe <\/span>here<\/span>)<\/span><\/p>\n\n\n\n

    S – Dinner – Wonder fish tacos or <\/span>Trim Train Taco Soup<\/span><\/p>\n\n\n\n

    Day Four<\/b><\/p>\n\n\n\n

    Notes: Today I would make a batch of <\/span>Wonder Wraps<\/span><\/a> but you can use Joseph\u2019s lavash or pitas if you prefer to. I like to get the added fiber from the <\/span>psyllium<\/span> in the Wonder Wraps because it keeps me fuller longer. I would also make a second batch with added cocoa powder for my dessert tonight)<\/span><\/p>\n\n\n\n

    S – Breakfast – Choc Skinny Chip Muffin p. 279 with fresh strawberries + Coffee with Heavy cream<\/span><\/p>\n\n\n\n

    S – Snack – <\/span>Deconstructed Deviled Egg<\/span><\/a><\/p>\n\n\n\n

    FP – Lunch – Joseph's Pizza (I prefer to use <\/span>wonder wraps<\/span><\/a>) See p. 215 for topping ideas<\/span><\/p>\n\n\n\n

    FP – Snack – <\/span>Collagen<\/span> Tea with half an apple + low-fat string cheese<\/span><\/p>\n\n\n\n

    S – Enchilada Wonder Casserole p. 145 topped with sour cream, avocado and black olives PLUS a huge side salad + S dressing<\/span><\/p>\n\n\n\n

    S – Dessert – <\/span>Cocoa Wonder Wraps<\/span><\/a> (you\u2019re gonna feel like you are cheating, but you\u2019re not!)<\/span><\/p>\n\n\n\n

    Day Five<\/b><\/p>\n\n\n\n

    E – Breakfast – Bust A Myth Banana Cake p. 298 with a dollop of Greek Yogurt into which I would swirl some <\/span>Gentle Sweet<\/span> and a side of fresh raspberries <\/span><\/p>\n\n\n\n

    FP – Peanut Junkie  Butter p. 418 w\/ a few apple slices<\/span><\/p>\n\n\n\n

    S – Lunch – Leftover Enchilada Wonder Casserole with side salad + S dressing<\/span><\/p>\n\n\n\n

    S – Snack – <\/span><\/p>\n\n\n\n

    S – Dinner – Nacho Stuffed Peppers p. 142 with a huge fresh salad + S dressing on the side topped with <\/span>Whisps<\/span><\/a> and avocado<\/span><\/p>\n\n\n\n

    S – Dessert – Small bowl of strawberries with a little cream on top or Reddi Whip if you use it<\/span><\/p>\n\n\n\n

    Day Six<\/b><\/p>\n\n\n\n

    Notes: I like to keep about a dozen or so pre-mixed baggies of the dry ingredients for the Volcano Mud Slide Muffins p. 274<\/span><\/p>\n\n\n\n

    S – Breakfast – Nana\u2019s Fluffy Omelet p. 239 and I would add some nice cheese inside, maybe some Brie or Goat Cheese to make it nice and decadent + coffee with heavy cream<\/span><\/p>\n\n\n\n

    E – Snack – Leftover Bust a Myth Banana Cake with cup of hot tea<\/span><\/p>\n\n\n\n

    E- Lunch – Turkey sandwich with mustard, lettuce, tomato, cucumber, onion, dill pickle, sprouts or any other veggies I wanted (<\/span>no cheese or full-fat mayo, but if you like low-fat mayo you can use some<\/span><\/i>)<\/span><\/p>\n\n\n\n

    S – Snack – Volcano mudslide muffin p. 274<\/span><\/p>\n\n\n\n

    S – Dinner – Chicken jalapeno popper soup p. 9o with sour cream, crumbled bacon, shredded cheese, sliced jalapenos, and if you can find them at Costco, <\/span>Whisps<\/span><\/a>!<\/span><\/p>\n\n\n\n

    S – Dessert – Volcano mudslide muffin p. 274<\/span><\/p>\n\n\n\n

    Day Seven<\/b><\/p>\n\n\n\n

    S – Breakfast – Two eggs with sauteed spinach and a couple slices of bacon + Coffee with Heavy Cream<\/span><\/p>\n\n\n\n

    FP – Snack – Easy chocolate milk p. 439<\/span><\/p>\n\n\n\n

    FP –  Lunch – Choco chip baby frap p. 421<\/span><\/p>\n\n\n\n

    FP – Snack – Greekie Swirl p. 340 with handy chocolate syrup p. 479<\/span><\/p>\n\n\n\n

    E – Dinner – Wipe your mouth bbq p. 43 on a sprouted bun, Baked Sweet Potato Fries p. 217, Light and Lovely Coleslaw p. 231 <\/span><\/p>\n\n\n\n

    E – Dessert – Mangosicle p. 367<\/span><\/p>\n\n\n\n

    DOWNLOAD A PDF OF THIS MENU HERE<\/a><\/p>\n\n\n\n

    Now, I want to point out that this is a bit food heavy, decadent THM menu and I do not normally eat like this all the time, but it has helped me to trick my head into getting back on track. I do not usually feel deprived on Trim Healthy Mama, but just knowing that I have to put thought into what I eat sometimes causes me to feel a bit down. Especially after I\u2019ve been in celebration mode! Has that ever happened to you?<\/span><\/p>\n\n\n\n

    I also want to point out that some people definitely do eat this way all the time and still lose weight. I am a slower loser and I have had various <\/span>health issues<\/span><\/a> over the years including thyroid and adrenal problems. I know several friends who do eat this much food and still lose weight on Trim Healthy Mama.  I normally have to cut back on nuts and dairy to lose weight consistently. Each person is different and we all have to do what works for us.<\/span><\/p>\n\n\n\n

    I have to STICK to what I am doing to lose weight consistently. I have often confessed that <\/span>emotional eating<\/span><\/a> and lack of consistency are my two biggest obstacles to achieving my desired weight again. It\u2019s usually after <\/span>some crisis<\/span><\/a> that I <\/span>gain weight<\/span><\/a> in the first place.<\/span><\/p>\n\n\n\n

    Once I get a week of sticking to a plan, usually after 2-3 days I start feeling more confident again and realizing that I CAN do it, I CAN stay on track. Then I can transition to a menu plan that helps me to lose weight faster; like <\/span>this one<\/span><\/a> I used to lose 4 pounds in one week. <\/span><\/p>\n\n\n\n

    A lot of times it\u2019s just that we can\u2019t get motivated to plan out our menus again. My website is full of free THM Menu plans as well as other Sugar-Free menu plans<\/a>, so take some time to browse around. You can also Start Here<\/a> or go directly to my Weight Loss<\/a> page. You can download my free ebook full of two months THM Menu Plans, plus tips and tricks FREE on my Home Page<\/a>, just scroll down to the bottom and sign up with your email, which will add you to my own newsletter list.<\/span><\/p>\n\n\n\n

    Remember you can STICK to it and you can get back on track! Let me know what helps you to get back on track after Life derails your efforts!<\/span><\/p>\n\n\n\n

    Don't forget to pin this post for later, just in case you ever get derailed!<\/p>\n\n\n\n\n\n

    \"What<\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"

    Let’s face it, the hardest part of the battle is getting back on track after life derails your health plan or diet efforts. This has happened to me so many times; often I would remain derailed for months. One way I have had success in getting back on track is having a go-to menu of …<\/p>\n","protected":false},"author":1,"featured_media":5413,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"mai_trending":20,"mai_views":291,"mai_views_updated":1769624525,"om_disable_all_campaigns":false,"_lmt_disableupdate":"","_lmt_disable":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[889,1122,487],"tags":[454,409,457,21],"class_list":{"2":"type-post","7":"category-healthy-menus","8":"category-tips-and-techniques","9":"category-weight-loss","10":"tag-diet","11":"tag-thm","12":"tag-trim-healthy-mama","13":"tag-weight-loss","14":"entry"},"modified_by":"Rebecca Huff","acf":[],"_links":{"self":[{"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/posts\/3945","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/comments?post=3945"}],"version-history":[{"count":1,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/posts\/3945\/revisions"}],"predecessor-version":[{"id":22572,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/posts\/3945\/revisions\/22572"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/media\/5413"}],"wp:attachment":[{"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/media?parent=3945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/categories?post=3945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.thatorganicmom.com\/wp-json\/wp\/v2\/tags?post=3945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}