Grocery List for the Trim Healthy Mama Plan

You’ve read the book; you’re ready now to dive in to a tasty and healthy lifestyle!

Most people find it helpful to create a weekly menu. Once you do this you will be able to build a grocery list.

This list is EVERYTHING (pretty much) that you might want to try on a THM plan, but not necessarily all at one time 🙂 !

Build your list from your menu, and try new things as you learn more about THM! Take it easy!

It’s all about loving food again!


  • Almond Milk, unsweetened
  • Cashew Milk, unsweetened
  • Oolong tea
  • Herbal fruit teas (I use them as the base for my GGMS)
  • Zevia
  • Water
  • Water Enhancers (like Krisda Water Enhancers, stevia sweetened)


  • Greek Yoghurt (either 0 or full fat; depending on S or E) unsweetened
  • Laughing Cow Cheese, light if you like
  • Butter
  • Redi-Whip Whipped Cream (for non-purists – we were mostly Drive Thru Sues…so we partake!
  • Whipping Cream, carton
  • Cream Cheese – (either reduced or full fat; depending on S or E)
  • Cottage Cheese -(either low or full fat; depending on S or E)
  • Eggs
  • Egg Whites
  • Cheese; your choice -(either low or full fat; depending on S or E)
  • Parmesan cheese
  • Sour Cream (either 0 or full fat; depending on S or E)

Grains, Nuts, Pasta & Legumes

  • Dreamfields pasta
  • Quinoa
  • Joseph’s lavash and/or tortillas
  • Exekial bread (sprouted)
  • Steel cut oats
  • Old fashioned rolled oats
  • Coconut flour
  • Almond flour
  • Milled golden flax seed
  • Chia Seeds
  • Shredded Coconut, unsweetened
  • Lentils
  • Chana Dahl
  • Black beans
  • Almonds
  • Walnuts
  • Seeds

Meat & Seafood

  • Bacon (THMers; rejoice!)
  • Deli meat (nitrate free)
  • Beef
  • Chicken
  • Salmon
  • Trout
  • Tuna
  • Turkey
  • Sausage

Pantry Items

  • THM Baking Blend
  • THM Super Sweet Blend
  • THM Pristine Whey powder
  • THM Gluccomannan (Gluccie, your friend)
  • THM Pure Stevia (buy the small bag – it goes a looong way.
  • Extra Virgin and refined Coconut oil (refined doesn’t have coconut taste)
  • Avocado Oil (better for cooking at high heats)
  • Sesame oil
  • MCT oil
  • Coconut oil spray
  • Red Palm oil
  • Bragg’s Apple Cider Vinegar
  • Ginger Juice
  • Liquid Stevia
  • Swerve Confectioners (THM Gentle Sweet)
  • Sea salt
  • Cinnamon
  • Cayenne pepper
  • Turmeric
  • Ginger powder
  • Chili powder
  • Curry
  • Cumin
  • Basil, fresh or dry
  • Oregano
  • Other spices & herbs, to taste
  • Cocoa powder, unsweetened
  • Extracts, including Vanilla
  • Ranch Dressing, or dressing of your choice (sugar-free)
  • Tomato paste
  • THM De-fatted eanut flour
  • THM oat flour
  • ThM erythritol (mix with THM Pure Stevia to make your own Sweet Blend)
  • Coconut Milk (canned)
  • Natural peanut butter, unsweetened
  • Almond butter, unsweetened
  • Nutritional Yeast


  • Berries, fresh & frozen
  • Fruits (excluding bananas while losing weight, and keeping in mind that tropical fruits are high in sugar than other fruits)
  • Non-starchy vegetables, all sorts. Greens, Greens, Greens.
  • Ginger, fresh
  • Avocados (you won’t want to be without these – Avocado Whip, a family favorite!)


  • Quest bars
  • Lily’s chocolate (two whole rows/day!)
  • Wasa rye crackers


  • Great Lakes Gelatin or Collagen in the can (supplement)
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