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If you have ever wanted to try a Trim Healthy Mama Fuel Cycle, then this challenge is for you! Complete with a free printable menu for a 1 Week Fuel Cycle! (And make sure to grab your extra printables and shopping list here!)
What is a Trim Healthy Mama Fuel Cycle?
You may be wondering, what IS a Trim Healthy Mama Fuel Cycle? The Fuel Cycle is explained in Chapter 24 of theTrim Healthy Mama Plan Book. I would suggest that you read it thoroughly before we begin!
Who is a Fuel Cycle For?
Basically, a Fuel Cycle is a tool used to help you get past a stall or as an occasional kick-in-the-pants to your weight loss if you are a turtle loser.
Who Should NOT do a Fuel Cycle?
ATHM Fuel Cycleis NOT intended for someone who is just beginning THM, or for nursing women. You should have been following the Trim Healthy Mama plan for quite some time (3 months, minimum) before attempting a Fuel Cycle.
They are much more strict, (and I cannot promise it will be fun), but they help us to focus on the different fuel types, as well as guide us away from all those heavy S treats – cream cheese, heavy cream, etc.
How do I do a Trim Healthy Mama Fuel Cycle?
So what do you need to do for this THM Fuel Cycle? First of all . . . read chapter 24 in your Plan Book. (I should note here that the Fuel Cycle recommendations have changed from the first book. We will be following the recommendations in theTrim Healthy Mama Plan Bookfor this challenge.)
Grab your Ultimate Challenge Companion Guide here!
Our Days will be as follows:
Day 1 – Deep S
Day 2 – Deep S
Day 3 – E
Day 4 – E
Day 5 – FP
Day 6 – FP
Day 7 – Deep S
Secondly, check out the menu below and stock up on lots of leafy greens (my favorite is kale), okra, coconut oil, olive oil, and non-starchy vegetables.
Third, on the day before you begin the Challenge, make sure you have at least one (if not more) E fueled meals or snacks. We are going to be in Deep S mode for 2 days, so make sure to get an E in before we begin. (Deep S focuses on foundational fats such as coconut oil, olive oil, butter, and meat.)
If you have not signed up already, you can join our challenge bycommenting on my Facebook post here. Simply comment on the FB post, and I will be in touch with you through FB messenger with more information on our challenge!
When do we begin? You can begin on any day you wish, and the challenge will run for one week.
Below, you will find the proposed menu for this Fuel Cycle Challenge. (You can print the menu here.)
Get all the other helpful printables here!
Fuel Cycle Menu
Day 1 - Deep S
Breakfast: Eggs, bacon, butter, spinach
Lunch: Cheesy Cabbage and Sausage Skillet
Dinner: Baked Bone in Chicken, Easy Roasted Broccoli, Sauteed Spinach or Kale with Nutritional Yeast
Snack: Boiled Eggs
Dessert: Coconut Oil Chocolate Frosting (Use Peanut Flour option)
Day 2 - Deep S
Breakfast: Eggs, Roasted okra, Spinach or Kale
Lunch: Salad with beef or chicken, lots of non-starchy vegetables, olive oil dressing
Dinner: Hamburger patty with mustard, Bacon Pickle Fries, Side Salad with Olive Oil dressing
Snack: Boiled Eggs, Sliced Cucumbers
Dessert: 2 Minute Truffles (minus the chocolate chips - only eat ½ recipe)
Day 3 - E
Breakfast: Brownie Batter Oatmeal
Lunch: Baked Sweet Potato stuffed with chicken and spices, side salad spritzed with 1 teaspoon MCT oil.
Dinner: Instant Pot Chicken and Rice
Snack: Apple with Chocolate Peanut Butter
Dessert: Orange Smoothie
Day 4 - E
Breakfast: Cherry Kefir Smoothie (throw in some spinach for extra greens)
Lunch: Leftover Instant Pot Chicken and Rice
Dinner: Southwestern Chicken Salad
Snack: Cinnamon Roll Protein Smoothie
Dessert: Peach Crisp (or you can use apples)
Day 5 - FP
Breakfast: Low Carb Waffle with Greek Yogurt
Lunch: Low Carb Sandwich Rolls with lean deli meat, mustard, spinach, and other vegetables, Frappuccino
Dinner: Salsa Verde Chicken, oven roasted green beans,
Snack: Light Cottage Cheese with sliced strawberries and Gentle Sweet
Dessert: Chocolate Peanut Butter Cookies (keep a serving to 2)
Day 6 - FP
Breakfast: Light Cottage Cheese with sliced strawberries and Gentle Sweet
Lunch: Salad with lots of non-starchy vegetables, lean deli meat, and leftover dressing from Southwestern Salad
Dinner: Cajun Chicken Eggroll in a Bowl
Snack: Chocolate Peanut Butter Cookies, Secret Ingredient Hot Chocolate
Dessert: Secret Ingredient Chocolate Peanut Butter Milkshake
Day 7 - Deep S
Breakfast: Scrambled or fried eggs, with spinach and nutritional yeast, coffee with MCT oil
Lunch: Cheesy Cabbage and Sausage Skillet
Dinner: Hot Wings, Side Salad
Snack: Secret Ingredient Hot Chocolate, 2 Minute Truffle (minus chocolate chips - only eat ½ recipe)
Dessert: Chocolate Covered Bacon (only make a couple of slices, if you want)
Also, . . . there is something brand new for this challenge that I have never done before!
I have had a lot of people ask with previous challenges for printable shopping lists, menu charts, and printable recipes.
Extra Helps and Tips for a Fuel Cycle
So this time - I have it all ready! The Complete Challenge Companion Guide! An almost 30 page PDF file that is filled with extra ideas, a full printable menu, a full, comprehensive shopping list, and every single recipe that is listed in the menu above.
This will make the challenge such a breeze! Simply print off your PDF, place it in a pretty binder, and you are ready to go! No looking up every recipe when you are cooking. Simply open your folder, and there it is!
