What to do when your diet gets derailed PLUS THM Menu Plan for getting back on track

Last Updated on March 8, 2021 by Rebecca Huff

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 some of my favorite on-plan meals. It’s important to include 3 filling meals and throw in some snacks so that you don’t get super hungry (the downfall of many of the best laid plans is forgetting to eat).

With your “Go-To-Menu” 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, I would not indulge in desserts or rich foods quite as often, but I am trying to focus on getting back on track after having been derailed (by a wedding, birthday, vacation, or whatever gets you off track).

If you try to deprive yourself you may end up putting it off day after day and never getting back on track… speaking from personal experience here.

Another idea 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 here.

Here’s my Decadent Go-To Back on Track Trim Healthy Mama Menu Plan that has a lot of my favorite meals.  

Day One

Notes: For prep this morning (or the night before) I would

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

S – Breakfast – Believe it or not chocolate chip cookies p. 320 with Coffee & Heavy Cream

FP – Snack – Salted caramel creamy oolong p 434 + bowl of raspberries

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

FP – Snack – Greek Yogurt with lemon juice and Gentle Sweet mixed in

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

Day Two

E- Breakfast – Apple Cinnamon Crockpot Oatmeal p 256 & Collagen Tea

FP – Snack – TrimQuik p 494

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.

S – Snack – Salmon mousse p. 465 with veggies to dip (I like red bell pepper, cucumbers, and jicama) OR if you don’t like Salmon, you could do a deli wrap by wrapping your veggies in a slice of deli meat

S – Dinner – Mac and Cheese with Heavenly Chicken and steamed green beans with garlic

Day Three

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

FP – Snack – Collagen Berry Whip p. 375 + hot oolong tea

E – Lunch – Cut up a piece of leftover heavenly chicken on a huge bed of greens, add some other veggies and top with an E salad dressing

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

S – Dinner – Wonder fish tacos or Trim Train Taco Soup

Day Four

Notes: Today I would make a batch of Wonder Wraps but you can use Joseph’s lavash or pitas if you prefer to. I like to get the added fiber from the psyllium 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)

S – Breakfast – Choc Skinny Chip Muffin p. 279 with fresh strawberries + Coffee with Heavy cream

S – Snack – Deconstructed Deviled Egg

FP – Lunch – Joseph's Pizza (I prefer to use wonder wraps) See p. 215 for topping ideas

FP – Snack – Collagen Tea with half an apple + low-fat string cheese

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

S – Dessert – Cocoa Wonder Wraps (you’re gonna feel like you are cheating, but you’re not!)

Day Five

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

FP – Peanut Junkie  Butter p. 418 w/ a few apple slices

S – Lunch – Leftover Enchilada Wonder Casserole with side salad + S dressing

S – Snack –

S – Dinner – Nacho Stuffed Peppers p. 142 with a huge fresh salad + S dressing on the side topped with Whisps and avocado

S – Dessert – Small bowl of strawberries with a little cream on top or Reddi Whip if you use it

Day Six

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

S – Breakfast – Nana’s 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

E – Snack – Leftover Bust a Myth Banana Cake with cup of hot tea

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

S – Snack – Volcano mudslide muffin p. 274

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, Whisps!

S – Dessert – Volcano mudslide muffin p. 274

Day Seven

S – Breakfast – Two eggs with sauteed spinach and a couple slices of bacon + Coffee with Heavy Cream

FP – Snack – Easy chocolate milk p. 439

FP –  Lunch – Choco chip baby frap p. 421

FP – Snack – Greekie Swirl p. 340 with handy chocolate syrup p. 479

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

E – Dessert – Mangosicle p. 367

DOWNLOAD A PDF OF THIS MENU HERE

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’ve been in celebration mode! Has that ever happened to you?

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 health issues 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.

I have to STICK to what I am doing to lose weight consistently. I have often confessed that emotional eating and lack of consistency are my two biggest obstacles to achieving my desired weight again. It’s usually after some crisis that I gain weight in the first place.

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 this one I used to lose 4 pounds in one week.

A lot of times it’s just that we can’t 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, so take some time to browse around. You can also Start Here or go directly to my Weight Loss page. You can download my free ebook full of two months THM Menu Plans, plus tips and tricks FREE on my Home Page, just scroll down to the bottom and sign up with your email, which will add you to my own newsletter list.

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!

Don't forget to pin this post for later, just in case you ever get derailed!