What Are THM S & E Ingredient Combos?

THM meals are built around one core concept:

Choose your fuel source — either carbs (E) or healthy fats (S) — and hold to it.

✔ S Meals (Satisfying): Protein + Healthy Fats
✔ E Meals (Energizing): Protein + Healthy Carbs
✔ Don’t mix fuels heavily.

Using simple ingredient anchors makes staying on plan easier and more intuitive.

Solid THM-E Example Meals

E meals focus on lean protein + healthy carbs.

Egg White Power Toast (E)
Scramble egg whites with a scoop of low-fat cottage cheese for extra protein, then serve over sprouted or sourdough toast. Add berries or a side of fruit for your healthy carbs. Simple, filling, and fully on plan.

Sweet Potato Protein Smoothie (E)
Low-fat cottage cheese, cooked sweet potato, almond milk, and protein powder blended until creamy.

Berry Overnight Oats (E )
Oats soaked in almond milk overnight, topped with berries and nonfat Greek yogurt..

Solid THM-S Example Meals

S meals focus on protein + healthy fats.

Avocado Egg Plate (S )
Whole eggs cooked in butter or ghee, served with sliced avocado and sautéed greens.

Ground Beef & Veggie Bowl (S)
Seasoned ground beef over steamed broccoli or zucchini, drizzled with olive oil.

Salmon & Creamy Veggies (S)
Baked salmon with roasted asparagus and a side of full-fat cottage cheese.

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