One Meal, Five Ways THM Style

One Dish Five Ways: Go From FP to E, S, S Helper, or Crossover

P1100236Tomorrow, I’ll share the recipe for this amazing Fuel Pull main dish: Lime Chicken Soft Tacos!

But first, I want to talk to you about how one recipe can be converted into ALL of the Trim Healthy Mama food types!   So let’s look at how we can turn this Fuel Pull main dish into a THM S meal, and E meal, or a Fuel Pull, and also what to add to make it a Crossover for kids and/or hubbies that don’t want or need to lose weight.  We can even pull it into S helper territory.

I’m a very visual learner, so I wanted you to be able to SEE how easy this is.


Here’s our main dish: very low fat seasoned chicken breast, that’s in the Fuel Pull category for a 3 oz. serving.

If you want to stay in FP zone, use: 3 oz. of lime chicken, paired with unsweetened 0% Greek Yogurt instead of sour cream. It makes a really amazing sour cream sub! You can serve on low carb tortillas, and I also made some Joseph’s Cracker chips as a side as well. Other yummy FP toppings are: limes to squeeze over, chopped or sliced onion, tomato, lettuce, and salsa.  I’m telling you…this is a filling and delicious Fuel Pull meal!


Please ignore the guacamole that sneaked into the corner of the photo! It’s not invited to a Fuel Pull meal, as it’s an S friendly (fat filled) condiment.

Since Fuel Pull ingredients go with EVERY type of meal, you can use these toppings on any of the variations below.

If you want to turn this into an E dinner, then you can bump up your protein serving to 4-5 oz. But an E meal is NOT just a low fat meal. <shaking head vigorously>  For this to really ENERGIZE your, you’ve GOTTA have a healthy carb fuel!  Your brains and your muscles…and your metabolism will thank you.  And if you have ketosis breath, everyone around you will also thank you for having this awesome E meal!

So, let’s go full on E: Add in a side dish of refried beans or black beans to provide a healthy E fuel source. You can have up to 1 1/2 cup of beans, or 3/4 cup of brown rice.  If you have a smaller serving, enjoy half an apple, or a little fruit for dessert. Just keep your total fats to around 5 grams for your whole dinner and dessert. (sorry for no photos with this one…just imagine a big dish of black beans or seasoned rice in the Fuel Pull photo above)

For an S meal: serve with fats…my favorite choices with this dish are sour cream, olives, and guacamole. Again, you don’t really have to stick to the 3 oz. of protein with other meal types besides Fuel Pull. P1100228If you want to move into S Helper, enjoy your fats, and add in 1/3 to 1/2 cup of beans or 1/4 cup of brown rice to your taco dinner.  S helpers are weight loss friendly for those who are seeing a good pattern of loss, and who have been on plan for a while (at least a couple of months).  Or, they can also be useful for anyone who has blood sugar issues after a full E meal…it allows you to enjoy healthy carbs in smaller portions.

Now, you might be asking, what about my growing kids?  What about my very thin husband?  Do I need to prepare a WHOLE different meal for them, since all of the amazing above meal types are for weight loss?  The happy answer is, “NO WAY!” :)

Just turn it into a delicious Crossover meal for them with the addition of a side dish or two that you’ll pass on.


For my growing kids, and anyone else who isn’t working on weight loss, I serve tortilla chips (carbs) with the guacamole and sour cream (fats) to make a crossover. Or if chips are not your cup of tea, then you can go back to the side of beans or rice to give the crossover effect if you’re serving your dinner with S style sides.  (I wanted a chip for my guac as well, and now you see why I made the FP Joseph’s chips…they were delicious!)

If you’re serving with Fuel Pull or E style sides, just serve real sour cream for those needing to cross over.   See how easy it is to throw together an on plan THM family meal in ANY style that you like! It’s really as easy as swapping out side dishes!

Now come back tomorrow, and check out Trim Healthy Tuesday, and the recipe for Lime Chicken Soft Tacos!

Quiz: can you tell what style my taco is in the top photo? :)


    Leave a Reply

    Your email address will not be published. Required fields are marked *

    You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

    • Its_Gwen says

      My favorite way too! But 0% Greek is an amazingly good sub for sour cream. I was really surprised at how good it was!

  1. says

    So helpful, Gwen! It’s nice because you can basically prep the same meal and your hubby can eat it one way, kids one way and you one way, etc.! Loving the new link up!! :)