Trim Healthy Mama Quick Start Guide

Trim Healthy Mama Book Reviews

The Trim Healthy Mama Quick Start Guide that I shared at the bottom of the Book Review was in need of an update, so I decided to create its own post here, to make it easier to find.  If you missed it the first time around, be sure to check out my best tips, tricks, and recipes for getting rolling on the Trim Healthy Mama plan.

If you’ve not had a chance to read about this AMAZING nutrition/recipe/hormone balance/fitness/AWESOME book, then please head here to the THM book review first and take a peek at how I get to eat!

Please feel free to print this for your own personal use, and share the link to this posts with others. ♥

quick-start-guide-click-herI created this Quick Start Guide to help others get started…here are the tips and tricks that helped me turn my chunky Mama eating habits into a Trim Healthy way of life.

I’ve included

  • a guide to flagging your book sections
  • first grocery shopping list
  • tips
  • my favorite recipes

a suggested ‘quick start’ plan for tackling the change a little at at time…you’ll be fully on plan in just under a month.

Weight Loss Before & After Photos

6-month-progress-report-With the help of Trim Healthy Mama…I DID IT!  I lost over 40 pounds in around 6 months, and the best part?  I enjoy eating this way SO MUCH that keeping it off is very easy!

Want to see my before/after photos? Check out these posts:

Be sure to check out the Trim & Healthy tab in the menu for awesome THM friendly recipes sorted by type and by meal, and my Amazon Affiliate Trim Healthy store.


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  1. Gay T says

    Thanks a million for this and your story! I’ve been on the fence about spending the money on the book (yet another diet book for my shelf of failure) but see hope through the quick start info and your ‘real’ testimony. You look amazing!!

  2. Annika says

    I recently received my THM book. I am overwhelmed and confused about some things… When you stated:
    S=more than 5g of fat & less than 10g carbs;
    E= less than 5g fat &more than 10g carbs (up to 45)
    FP= less than 5 g fat & 10g carbs
    Are those fat and carb amounts for the entire meal or per serving on each food item?
    Thanks for all the info you have posted!

    • Its_Gwen says

      That’s for the entire eating period…the whole meal.

      Now, THM doesn’t run on ‘numbers’ like other eating plans. It is meant to work by learning the types of foods that they go over in the book. It took me about a month of really working at it to learn which foods were which (I labeled things with a sharpie marker for a while…the whole carbs & fats thing was totally brand new for me.)

      But I had this awesome “Ah-HA!” moment where it just clicked, and it just gets easier and easier after that. :)

      The numbers are there to help you gauge storebought products, and get a feel for what these meals look like if you’re into numbers. :) Some ladies are.

  3. right2rina says

    Gwen, thanks for the great info and especially the “Quick Start Plan”. I am having issues finding the files that you mention to print out in week 1. I have searched and spent too much time looking through the master list, searching and have only found one but I don’t think it is the correct file. It would be so helpful to have a link direct to each article or at the very least the identical name of the file.

  4. Amy N. says

    Gwen, from the bottom of my heart – THANK YOU for posting the THM Start Guide! I was feeling very overwhelmed, eager to start but feeling threatened about all I had to buy and do. Words cannot say how appreciative I am that you took the time to write all this out so that others can benefit from what you learned.

  5. Scline says

    I really appreciate your quick start guide! It helped me get started while I waited for my book. I still refer to it weekly to keep on track!! I share it with all my THM friends too. You look great also!! ~Sandi

  6. Sheri says

    Thank you! I am starting my own blog about this new journey and I am going to link back to this in my first post!

  7. Teresa Leming-Greer says

    What an entertaining presentation of your journey !! May GOD bless you !!! Had a great weekend in TN !!! You two are doing a good work !!!

  8. Nanny says

    This first week chapter 11 states on day 4 and 5 is Pull the Fuels. That means low fat and low carbs right? Why is the Greek nonfat yogurt accepted as it is quite high in carbs?

    • Its_Gwen says

      Greek Yogurt can be used in up to a cup servings if it’s your main source of protein in a meal or snack. It usually comes it at around 9 carbs per cup, and that is below the limit for FP meals.

      If you’re pairing it with other carb sources or using it with other foods in a meal, then use only up to half a cup.

      Hope that helps!

  9. Brooke says

    I’m just now getting into these recipes and WOW!!! Thank you Gwen for opening up your journey for the rest of us. I’m all misty thinking I might truly be able to do this thanks to THM and you sharing all your trials. The step-by-step pics are what made me feel able to attempt cooking again. I hated to cook. My kids were eating pop tarts and frozen meals because I couldn’t put a decent meal together. No more! Even my kids are loving the THM goodies (with crossovers for their growing bodies)!

  10. tracy says

    can anyone tell me where i can buy glucomanana powder and the stevia extract?? coconut flour and erythritol? i am new to this and haven’t recieved my book yet but trying to get my stock ready :)

    • Its_Gwen says

      Hi Tracy,
      I really like Amazon, because most of the items can be purchased with no shipping, and you can get LOTS of the ingredients all in one place. I have put together a THM Amazon store here:
      There are lots of different categories on the right hand side menu bar to make it easier to browse. :)

  11. Jan Vick says

    Hi Gwen. I’ve been on THM for a week and lost 2.5 lbs so far. I still am confused about what goes with what. For instance this morning I had the Cottage Berry porridge whic was great and my third cup of tea with a splas of FF milk. Should I gave eaten something else, or wait until a snack at 10:30 ?

    • Its_Gwen says

      The berry whip base recipe is Fuel Pull, so more than likely (unless you used full fat cottage cheese or added a significant fat source [S] OR used more than 1/2 c. blueberries or used peaches [E]) then you’ve had a FP breakfast.

      I usually *need* to have a fueled breakfast or it just doesn’t stick with me. The only FP I really can get away with is with afternoon or evening snacks. :) For me, THM has worked not by denying the body food and calorie counting, but by fueling it well with the principles from the book (S & E meals).

      Hope that helps!

  12. Yvette Bauman says

    Hi Gwen, I joined the THM FB page, but I can’t find the links to the lists you mentioned. Could you please tell me where they are? Thank you. And your 1 year photo is so cute! It is what is making me begin, along with finding out I can have blue tortilla chips and low carb tortillas!

  13. Robin Smith McIntyre says

    Holy cow! I was nearly in tears trying to get the plan figured out, then I found your page! Exactly what I need! Can’t wait til tomorrow morning to get started; if I start now, I know I’ll never get to sleep.

  14. Jolene Thiessen says

    Hello Gwen, I haven’t read the book yet, but we have Gluten Free in our household, wondering if THM touches on this?

    • Its_Gwen says

      Gluten free would be SO easy with THM. A majority of the foods/recipes will work with GF, but unlike most GF blends and foods, the THM recipes are very low in starches. There is an amazing THM allergen free group on Facebook too that is wonderful for families dealing with allergies.

  15. Susan says

    Hi, my name is Susan and I’m currently reading THM. I truly hope this will be the eating plan that will change my life. I’m wondering where I can go to download or purchase a comprehensive carbohydrate count food list.

  16. Chelle says

    I am very interested in THM. I want to order the book and follow your blog too. However I have three girls and two of them are allergic to dairy. Before I plunk down 35 dollars for this book I want to know if I can easily adapt it to dairy free? TIA!

  17. Lorenna says

    I just spotted the THM stuff in the last week and thought it would go along with my “mostly” healthy eating. I try to (on a tight budget) feed the family healthy, leaning towards paleo, but with all things in moderation and not giving up chocolate and coffee! My oldest is vegetarian, my husband loves meat and is allergic to seafood, my youngest is allergic to tree nuts, and my middle child, a 14 year old boy, says he would try the THM way with me in order to slim back down some and feel healthier before he starts the ROTC program in high school next year. Does it seem like this would be realistic for my family with all the special eating needs? And where is the best price to get some of the different things I don’t normally buy that the plan calls for?

  18. Melinda Payne says

    Thank you, thank you, thank you for your Quick Start Guide! I’m in my 5th week of THM and you got me going in a great direction before I received my book. I still come here to get your awesome recipes, as well. <3 Thanks again!!

    • Its_Gwen says

      Hi Debbie,
      There are some WONDERFUL support groups on Facebook for THM, including a group for ladies with more to lose. ♥ They are fantastic, and very supportive and helpful!

  19. Emily says

    Just wondering if this should be updated to say 20-45 grams of carbs for an E meal? On the FB page its usually emphasized that a “solid” E meal should have at least 20 carbs….?

  20. KimS says

    I am so thankful a FB friend told me about your website. Just got my THM book this week and my head is spinning! Your quick start plan is a blessing! Hoping I can “pay it forward” someday!! Thanx again!!

    • Gwen says

      Hi Jodie,
      Many of the ladies using THM have additional health challenges, and experience a variety of great results including weight loss, more stable blood sugars, and more. There are always circumstances that provide extra health interventions too, though. But THM is a fantastic place to start with your diet, and just tailor and tweak to what your body needs for healing.

  21. Teresa Smith says

    Hi Gwen,

    In the process of reading the book. Wanting to get started but feeling overwhelmed. Never been much of a calorie counter so not using numbers is a benefit I am looking forward to. We are on a very tight grocery budget. My husband is a VERY picky eater, not willing to try new things. How can I do this plan and stay on budget and not cook 2 or 3 separate meals. I am not very creative when it comes to cooking.

    • Gwen says

      Hi Teresa,
      That’s a great question! Browse through the recipes I have here on my website. I have them sorted by recipe type, and you can choose which ones you think you and your husband would enjoy. My husband wasn’t doing backflips to try new things, but he found that he felt better and he really likes my cooking. Hope you find some things that you both enjoy! The lime chicken soft tacos is a great post for helping you see how you can make one meal several different ways. And the cheeseburger quesadillas are a great man-pleasing meal too! :)

  22. Marji says

    I’m having trouble on how to do meal plans foa a week. Don’t know how to get started! Also the bread recipe doesn’t list any oil. Is that right? Is a TAB sugar needed to help the yeast to rise? I have THM book

    • Gwen says

      Hi Marji,
      You can search for “Menu” in the search bar, and you’ll find a post where I show you how I make my weekly menus, and I also provide a filled out one as well as a blank one. :)

      The bread recipe does not contain any oil or sugar. The yeast digests the carbs in the flour…it’s SUCH a fun and unique recipe. Hope you enjoy it!

  23. says

    I have been doing plan for about 3 months .I have never had any thing work for me like this has.I am going to attemp to down load your quick start menue .I am not very good hope i can get this done . Thank you for all you do

    • Gwen says

      Hi Cindy,
      I bought mine through The Trim Healthy tab on my menu bar has a store that can link you to all of the THM ingredients that Amazon carries. I used the NOW brand.

  24. Heidi says

    Where can I find the “little chart” to keep track of measurement progress that is mentioned in the Quick Start Guide?

    Thank you,

  25. Tamara says

    Hi! Thank you for the quick start guide!! It has been a help to me and a ton of other people! I’m not able to find some of the files you suggest downloading ~ can you update the list on the Quick Start ~ or is there somewhere else other than the FB files to find them?

  26. says

    Thank you, thank you, thank you!!! I’ve been trying to get going on the plan for about a month now. I do well here and there but trying to get a good, solid start has me overwhelmed. This is exactly what I needed and was trying to get my head around. I really appreciate all the effort and time you put into making this guide! You’re awesome!

  27. Cheryl Rizzuto says

    Hello! I am trying to get your THM Quick Start Guide to come up.
    It could be my computer but I am getting “no data” message. That Quick Start Guide is wonderful! I would like to send my interested friends to your page. I wanted to make sure it will come up for them. Could you check? Thanks.
    I have loved all of the THM things I have gleaned from you and your website, thank you for all your time and energy!
    I have been on THM for a year now and have lost over 40 lbs.

  28. Eva Baitz says

    Thank you so much for this blog. I really want to try this I’m super scared though it sounds a little complicated but you are a blessing.

  29. Sharon Campbell says

    i am trying to get this diet together with some kind of daily meals for fat and carbs. to know how to separate and rotate the meals correctly.

    • says

      I have a menu if you’ll check the search bar…that will give you an idea of how I do it. :) The goal is to use the meals that your body craves. Chapter 11 will give you more insight. Basically, you get started and watch your bodies own reaction to the different fuel type meals, and guage by that what you want for each meal. I like to have at LEAST one E meal per day. And pregnant/nursing, or ladies who work out a lot will need more carbs than that.

  30. heather says

    Can someone please explain how this works I’m supwr confused. Do j just buy the book and follow recipes etc. To lose weight?

    • says

      I reviewed the book, so that may help you get your head around it a bit more. I’m working on getting the quick start guide overhauled, so that should be up soon! There are also some awesome Facebook groups that are a big help for getting started. Reading the book is where I’d start though. :) It’s a concept with how you put meals together, so you can use recipes from anywhere as long as they fit the meal category.

  31. Cathy says

    Hi Gwen
    Thank you so much for the Quick Start Guide. I have been going through the book and it is a bit overwhelming but I really want to do this. My goal is 75 lbs but I know that 50 lbs is probably more reasonable. I would appreciate your prayers as I know this weight loss will enable me to serve The Lord with more energy and longer. I’m 51 and my husband and I hope to retire at 55 and serve as missionaries. I wanted to join the Facebook group but had a little trouble. Once I click on your link and the page comes up how do I join?
    Thanks again and God bless

    • says

      Hi Cathy! To join the group, look for the green button that says “Join Group”- the admins will approve you pretty quickly. :)
      I prayed for you, and am excited to hear back how it’s going once you get rolling!

  32. Ra says

    How can I download your TMH Quick Start Guide? Each time I click on your link, it asks me to log into WordPress. Do I need to have a WordPress Account?

  33. Tammy says

    Hi Gwen

    I keep seeing fantastic posts of people’s success with THM. I am very interested in possibly trying it myself, but I have a question to ask, that will help me to decide if this plan will work for me or not.
    I do not eat gluten, dairy, beef or pork. I eat sugar & soy very very sparingly.
    Considering my food restrictions (allergies), and based on your experience with the THM program, do you think this is something that I could do?
    Thank you!!

    • says

      Hi Mary!
      Try a different browser…if that doesn’t fix the problem for you, send me an email on the contact link at the bottom of the page and I’ll get it to you. ♥

  34. TINA BEARD says

    What is the difference in the THM book with the baby on it and the one without? I see they were both published the same date

  35. says

    Thanks for this resource, Gwen! How much/what size glucomannan powder and stevia extract do you recommned getting to start off?

    • says

      I would start with the smallest containers of glucomannand and stevia extract to get started. For two reasons: one, you want to make sure that both of these ingredients agree with your system. Some people just really cannot tolerate them. The second reason is that you want to be certain that you like the taste of the brand you choose. There are some really awful tasting stevias on the market, so you want to find one that’s a good fit taste-wise for you. :)

      Once you know what you like, and what works for you, you can scale up to the bulk sizes if you want to.

      • says

        I started with the one ounce jar of stevia and a small bottle of NOW glucomannan powder. Don’t get the capsules. You can find the products that I use and recommend in my Trim Healthy Amazon affiliate store. :)