Are you feeling stuck? Lost in your weight “loss” journey? Looking for direction but not sure where to turn? Trim Healthy Mama (THM) has been an amazing answer to so much for me but after being dedicated to this plan for over 3 years I sometimes get stuck in a rut and need to switch things up. This is a good time to do a fuel cycle.
What is a fuel cycle?
Basically, a fuel cycle cycles your body through the different fuel sources (low fat, low carbs, and low of both) for a whole day. This has been awesome for me! I recently finished a two-week cycle and lost 5 pounds after being stalled for 3-4 months. I did a fuel cycle about a year ago and lost 9 pounds in two weeks. If you are looking for more direction than THM normally likes to give you, this is also a great thing to do. I have found that sometimes I just need more of a plan and the fuel cycle gets me back on track.
How to do it
You can do a fuel cycle for one week or two weeks. It’s a great option when you have a dress you need to fit into or just need some structure to the way you eat. The important thing as always is to center your meals around protein. Only add in one fuel source at a time (carbs OR fats, not both). I personally like to do the two-week fuel cycle but even a one-week cycle is great to get you going.
My Two-Week Fuel Cycle Menu
To make this menu I tried to use the foods I love the MOST because I know I will fall off the bandwagon if it’s something that is too much work. Not to mention something that I don’t like! If you see something on here that you won’t eat or don’t want to make then sub it for something you do like. It will be worth it but this is a great way to get started with planning.
First, to clarify, Deep S days are fat and protein days but you are to exclude nuts and dairy. This makes the S days the hardest days in the cycle for me but yet I know it’s good for me.
I’m sure that my menu is not perfect. I know there are many different rules and variations you can follow so please take that to heart and if you have advice please share! I learn from all of you every day.
Deep S Days
Breakfast Options (The numbers below stand for the day in the cycle)
- One: Eggs and sausage with butter
- Two: Fat Stripping Frappa (cookbook pg 240) and hard boiled egg
- Seven and optional Eight: Eggs and sausage with butter (if you are doing a two week cycle you are supposed to start the next week with an e breakfast but I’m putting this s option also)
- Nine: Eggs with Bacon
- Fourteen: Omelette with sausage and peppers
Deep S Snacks
- Hard Boiled, Protein shakes from the cookbook, Brownie in a mug, Veggies and berries
Lunch Options
- One: BLT Jar Salad I try to stay away from mayo during a fuel cycle so for the dressing I did MCT oil (2T) and Apple Cider Vinegar (SCV 1/4 cup), 1 doonk Stevia, and some salt and pepper instead.
- Two: BLT Jar Salad
- Seven: BLT Jar Salad
- Eight: Deep S Jar Salad (Cookbook pg 189)
- Nine: Deep S Jar Salad (Cookbook pg 189)
- Fourteen: Deep S Jar Salad (Cookbook pg 189)
Dinner Options
- One: Bunless grill burger with lots of lettuce and pickles and mustard, Green fries or Roasted Cauliflower
- Two: Grilled Chicken in olive oil and frozen mixed vegetables
- Seven: Pork chops and butter covered broccoli
- Eight: Taco Salad (I served it in shells for my family, tacos for them, Salad for me)
- Nine: Cab and Sauce Skillet (Cookbook Pg. 58)
- Fourteen: Bacon Wrapped Chicken on top of Fresh Kale
E Days
Breakfast options
- Three: Oatmeal with unsweetened applesauce, doonk of stevia and a 1t cinnamon
- Four: Bust a Myth Banana Cake (Cookbook pg. 298)
- Eight: Oatmeal with unsweetened applesauce, doonk of stevia and a 1t cinnamon (This is supposed to just be an E breakfast if you are doing atwo-weekk cycle but I also listed a day 8 deep S breakfast)
- Ten: Mango Protein shake
- Eleven: Oatmeal with unsweetened applesauce, doonk of stevia and a 1t cinnamon
E Day Snack Options
- Just Peachy muffins (cookbook pg. 286, I make these in a pan and cut them up instead of as muffins), BAM cake (cookbook pg. 298), mango protein shake, Apple, Wasa Crackers with laughing cow cheese, Fruit and 000 greek yogurt
Lunch Options
- Three: E Jar Salad from the cookbook
- Four: E Jar Salad from the cookbook
- Ten: Sweet potato pizza (sweet potato cooked and cut up, top with spaghetti sauce, and your favorite pizza toppings. I like to use turkey bacon and veggies)
- Eleven: Cherry Waldorf Salad with BAM cake (Cookbook pg.90 use cherries instead of apples if you desire, BAM cake is cookbook pg.)
Dinner Options
- Day Three: Turkey and Spinach Quinoa With a sprouted roll
- Day Four: Orange Chicken and Brown Rice (on the orange chicken recipe I left out the honey and used 2 t super sweet instead and no tapioca starch)
- Day Ten: Easy Ham and Beans
- Day Eleven: Black Bean and Quinoa Enchilada Bake
Fuel Pull Days
Breakfast Options
- Five: Big Boy Smoothie (Cookbook Pg 243)
- Six: Big Boy Smoothie (Cookbook Pg 243)
- Twelve: Fat Stripping Frappa (Cookbook Pg 240)
- Thirteen: Fat Stripping Frappa (Cookbook Pg 240)
FP Snack Options
- Praline bars (cookbook pg. 391), Superfood chews (cookbook pg.382), Big boy Smoothie, Fat Stripping Frappa, LOTS OF BERRIES
Lunch Options
- Five: FP Jar Salad (cookbook Pg. 188)
- Six: Trim Train Taco Soup Leftovers
- Twelve: FP Jar Salad
- Thirteen: FP Jar Salad or TTT Soup leftovers
Dinner Options
- Five: Trim Train Taco Soup
- Six: Eggroll in a Bowl (Cookbook pg. 62)
- Twelve: Salsa Verde Chicken
- Thirteen: Fuel Pull Stuffed Peppers
You Can do it!
Now you’ve got your list of foods all ready to go. Make your grocery list and get going. You can jump start your weight loss. RUN now! I’m yelling!
I feel like there are a few day # typos. Nothing is listed for day 13. There’s no breakfast listed for day 7. Breakfast on day 8 has both a S and E option. And all meals on day 9 have S and FP options.
I’m so sorry thanks for pointing that out. I think my head started to hurt and then I got it confused! I have it all fixed. day 8 does have a deep s or e option for breakfast because they do recommend doing an e breakfast on day 8 even though it is a deep s day. I just gave both options. Thanks for pointing out my wrong numbers!
Thanks for sharing, I think we have similar taste buds!! This will help tremendously.
I’m doing another cycle starting today. It makes a huge difference. Another thing I have realized helps a lot is eating more e meals. Last week I tried to eat e breakfast and lunch and I lost 5 lbs in one week after lots of stalls! Best of luck!
Thanks for your FC menu. I just want to point out that you can omit tomatoes during deep S days page 224 of new plan book. BLT jar salad can be made by tweaking it without tomatoes. Great choice by adding home made mayo. FC admin
Thank you for sharing your advice!! I appreciate it! Are tomatoes for sure a no go in the new cookbook or just a recommendation? Just curious for myself. Thanks again for your advice!
That’s just so confusing. May i have it in a chart. You’ve got it broken down in the type of meals instead of the order and day of meals
I’m so sorry sometimes it seems less confusing when you are thinking it through. I will work on putting it in a daily form that is printable!
Thank you so much, Jill! I’m looking forward to going through your menu. This must have taken a lot of time to put together. You are greatly appreciated!
awe thanks! It did take a little bit and I’m going to work on putting it in a printable form too that may be easier to read. Definitely stop back to check it out!
This is great. I’ve come off of a very low calorie, low carb, no sugar 40 day diet/fast that was very successful. I’m transitioning back to the land of the eating on Sunday, and I think I’ll try your 2 week plan. I love THM and I can’t wait to eat these delicious meals and snacks.
You can do it Mama!
So, we just eat the meals in the day order you have here?
I was just a little confused. 😊