Back to Basics II (Sample Menu) - reset your body with this low-glycemic, THM-friendly menu! (2024)

March 1, 2017 by Briana Thomas Burkholder 13 Comments

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To follow up on the roundup of THM Deep S recipes I posted last week, I thought it would be a good idea to create a one-week sample menu with a Deep S focus. We can all use a metabolism reset once in awhile, and focusing on foundational foods, especially foundation fats such as coconut oil, is a great way to do that! This menu alternates Deep S and E days to rev the metabolism. I hope it’s helpful!

Click here to see the original “Back to Basics” sample menu.

Click here for an index of all my sample menus.

Click here to see a roundup of THM Deep S recipes.

Notes:

• When deciding what to eat, I generally try to follow my own advice in this post of Dos and Don’ts from a THM Veteran. Sometimes I succeed better than others. 😛
• Just because a menu like this works for me doesn’t necessarily mean it will work for you. Different people need different amounts of food.
• In this menu, I have alternated S and E days to really rev up the metabolism. All the S meals are Deep S meals. For more info about THM: Deep S, check out the THM plan book (the chapters that discuss higher learning and fuel cycles). Still a newbie? Don’t worry about different categories of S and just enjoy this menu knowing that you’re keeping your carbs and fats separated and focusing on foundational fats that will burn efficiently in your body and rev your metabolism!
• Doing a fuel cycle? Feel free to use days from this sample menu in your fuel cycle menu! Arrange themin the right order, of course, and don’t forget to create some Fuel Pull days as required.
• Many of the desserts/snacks found in this menu are repeats so you can make a batch of something at the beginning of the week and eat on it all week long! This simplifies things, trust me. Many of the lunches use up leftovers so food doesn’t go to waste. I’ve generally portioned breakfasts, lunches, and snacks for one person (although they can easily be multiplied to take a family into consideration), and dinners are family-sized.
• *An asterisk indicates that the recipe is found in my cookbook, Necessary Food, as well.

Key:

• B=breakfast
• L=lunch
• S=snack
• D=dinner

Sunday

• B (Deep S) Kate’s Spinach Eggs*
• L (Deep S) roast beef, spaghetti squash with butter, Superfood Brownies
• S (Deep S) Chocolate Truffle Fudge*, hot tea with collagen
• D (Deep S) scramble of leftover roast beef and cabbage in coconut oil or butter, Hot Custard*
• S (Deep S) Velvety Peppermint Sip

Monday

• B (E) Easy Chocolate Oatmeal
• L (E) Creamy Sweet Potato Bisque, carrot sticks
• S (E)apple and hot tea with collagen
• D (E) Mom’s Chicken Soup, Budget-Friendly Cornbread*, salad dressed with red wine vinegar and a little soup broth, Jiggly Cranberry Orange Salad*
• S (FP) orange flavored Greek yogurt

Tuesday

• B (Deep S) Hot Custard*
• L (Deep S) big leafy greens salad with leftover roast beef from Sunday lunch, 2 hardboiled eggs,sliced cucumbers, and oil and vinegar
• S (Deep S) Chocolate Truffle Fudge*, hot tea with collagen
• D (Deep S) Sunday Pork Chops*, cabbage sautéed in butter and garlic salt, Superfood Brownies
• S (Deep S) Velvety Cappuccino

Wednesday

• B (E) 2 Cranberry Orange Muffins* and low-fat cottage cheese with THM Super Sweet Blend
• L (E) leftover Mom’s Chicken Soupand Budget-Friendly Cornbread*, salad dressed with red wine vinegar and a little soup broth
• S (E) orange and hot tea with collagen
• D (E) Poppy Seed Chicken Casserole*, green peas, Jiggly Cranberry Orange Salad*
• S (E) 1 Cranberry Orange Muffin*

Thursday

• B (Deep S) eggs scrambled in coconut oil, seasoned with cinnamon, salt, and THM Super Sweet Blendand topped with a pat of butter
• L (Deep S) leftover pork chop (from Tuesday’s dinner) on big salad with sliced cucumbers and dressed with oil and vinegar, leftover cabbage
• S (Deep S) Chocolate Truffle Fudge*, hot tea with collagen
• D (Deep S) Bacon-Wrapped Mediterranean Chicken*, steamed broccoli, Superfood Brownies
• S (Deep S) Velvety Hot Chocolate*

Friday

• B (E) Easy Chocolate Oatmeal
• L (E) leftover Mom’s Chicken Soup, carrot sticks, 1 Cranberry Orange Muffin*
• S (E) 1 Cranberry Orange Muffin* and low-fat cottage cheese with THM Super Sweet Blend
• D (E) Sweet Onion Teriyaki Stir-fry over brown rice, steamed broccoli, berries with low-fat cottage cheese
• S (E) Jiggly Cranberry Orange Salad*, hot tea with collagen

Saturday

• B (Deep S) Hot Custard*
• L (Deep S) Yellow Squash Sweet Curry* (omit the onion, tomato, and cheese), Superfood Brownies
• S (Deep S) Milk Chocolate Pudding
• D (Deep S) scrambled eggs and sausage links, roasted green beans, Chocolate Truffle Fudge*
• S (Deep S) Velvety Chai*

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