Fuel Cycle Week 1

Welcome to the first week of Fuel Cycle! I am so thankful a friend of mine, Michelle, invited me to do the fuel cycle with her. Sometimes the thought of 2-3 weeks of a fuel cycle is daunting if you have no one to share it with. She has been great for exchanging ideas and accountability. We take photo’s of our 3 hr snack/meal and text them to each other. This helps me to stay on plan and she gives me great ideas for other meals I can incorporate into my Fuel Cycle week.

I love to get ideas from recipes BUT having a picture to go along with it is so much better! So I thought I would share my food journal with you so you can see what I have been eating daily for this first FC week. There will be repetition I am sure but great taste!!

I am not an early morning eater, I get myself prepared for the day before sitting down for breakfast. If you like to eat early in the morning then you may have to insert an extra snack between breakfast and lunch.

Day 1 – Deep S

Breakfast 9am


Though I would like to say that I kicked off the three days of Deep S with a breakfast of BACON and eggs, I didn’t. I did a smoothie blend of the Fat Stripping Frappa page 240 in the THM book and the Basic Whey Smoothie on page 243. I added the 1 tbsp of Coconut oil and added the optional egg yolk. Along with the smoothie I had a coffee the Trimmaccino way. It was a lot of liquid but delicious 🙂


Lunch 12 pm

I decided that for this meal I would have my eggs over-easy. For a side dish I used up some left over ground beef which had Brussels Sprouts, zucchini, red pepper, and mushroom mixed in – seasoned well! And to drink…the wonderful, marvelous, delightful singing canary!


Snack 3pm

I did a bit of digging around on the internet for this one. For the fuel cycle they suggest that you have nothing that contains nuts or seeds so I can’t do the quick Muffin in a Mug page 256 of the THM book. After some searching I found something new that I wanted to try! You can find more about this new recipe in another blog post that gives more detail on how I went about making it. It came from Briana Thomas’ blog and the recipe is called Hot Custard. She made it for her Fuel Cycle so I thought I would give it a shot! I remember my Nan used to always make us jello and custard for dessert when we went to her house. It’s a wonderful memory I have of my Nan.

IMG_5991After getting the custard made I put it in a container annnnd…a (6)

….took it to work for my 3pm snack time! It was great! Such a wonderful find.


Dinner 7:30pm

It was a Friday….and my husband wanted to take me out for dinner…and I was not about to say no to dinner out with my amazing husband. So I agreed. We had been given 2 gift cards for Applebee’s. Though we are Canadian we live 5 mins from the States and take trips across every now and then. We were able to use our gift cards! I did the best I could with the menu I was given. We were a little late getting around to eating but that’s okay.

a (7)First (as I looked over the menu with my indecisive personality), I ordered a water with lemon. I love my lemons and dislike when they give you a wedge that you can’t squeeze into your water :). But they were great and I got a wonderful lemon slice! Then a garden salad, no croutons with oil and vinegar on the side for dressing. They were very friendly and I had a wonderful salad topped with oil and vinegar. (I asked for Olive oil and I hope that’s what I got). Either way it was delicious! I wasn’t sure if they allowed tomato and cheese serving on Deep S days (and I didn’t have my book to check) so I gave them to my husband 🙂

a (1)Next up was the main course, and it was steak for me!! I was hungry and was almost finished my steak before I thought of taking a picture, so you’re lucky I even got a photo of it!! I requested a side of broccoli vs. having rice, potato or fries. I am getting better at not giving into the temptation! Again, I wasn’t sure of the serving amount of onion that is okay for Deep S so I just ate the mushrooms and left the onion.
As you can see there was some sauce. I’m not sure what it was made of but it was super delicious so I did have some of that with each bite. I wasn’t too worried. You have to live balanced and not too extreme so hooray for sauce! I tell you, the meal was satisfying and delicious. I did the best I could do with what I was given.

Snack 10:30pm

Okay, i’ll be honest…I don’t normally have a snack this late at night. However, I was quite hungry by the time 10:30 came around. My husband was out playing hockey with friends and I was waiting up…so I cooked myself some beef and zucchini! Why not, it fit Deep S and it filled my tummy! It was quite tasty too I might add 🙂IMG_6000Day 2 – Deep S

Breakfast 9am

IMG_6003Can you tell….I LIKE BEEF. Yes I do! So of course for breakfast, a change from a smoothie or fried eggs I choose scrambled eggs. I fried the eggs in Red Palm oil and added a bit of extra egg white from the carton. The seasoned beef was left over so I heated it up in a pan. And can’t forget the amazing trimmaccino!

Lunch 12am

I definitely utilize the beef farms during my S days. I bet you’d be able to guess my meal! Cabbage and BEEF, you got it! But oh so delicious. It doesn’t take much to make me happy in terms of food. God has blessed and I am thankful! I created a concoction of sorts for a coleslaw. I knew mayo wasn’t on the Deep S “can” list so I used oil, vinegar, spices, cilantro, almond milk, and so on. It wasn’t horrible though my husband did ask if it was wasabi….lol that might be saying something. But I could eat it no problem, maybe a few tweaks next time.IMG_6010


Snack 3pm

Okay, so I have not been able to find a muffin/cake in a bowl/mug that tastes like a brownie. I thought it was high time for me to do some searching. Though I never found any one recipe in particular, I took components of what I found and of the two recipes in the THM book (page 256 & 258) and made my own version of a brownie! Wahooo for creating recipes. This can be used for Deep S!!

Deep S Brownie recipe:

  • 1 eggIMG_6023
  • 1 tsp melted butter
  • 2 tsp unsweetened almond milk
  • Splash of vanilla
  • 2 1/2 tsp THM Sweet Blend
  • Pinch of salt
  • 1/2 tsp baking powder
  • 1 tbsp oat fiber
  • 2 tbsp cocoa powder

Mix all ingredients and microwave for 50 seconds – 1 minute. Don’t over do!! You want it to be moist. So when you take it out and the center is still a bit wet looking mix it all up so you have a moist brownie mixture. Nothing worse than a dry brownie 🙂
IMG_6026Along with the brownie I made more custard! I really enjoy the custard. We were invited out to a friend’s for our evening meal so I knew that while everyone else was having a decadent sugar-full dessert I would want something of my own…so I only ate half the brownie and half of the custard mix and saved the rest for later. It was a fabulous mixture of flavours!


Dinner 6:30/7 pm

So, when you are out for dinner what do you do? You don’t have to be rude, you don’t have to stand out, you don’t have to be a food snob. Take what is there that you know is on plan. If food is forced on you, you can politely refuse it or take it and be on plan in 3 hours. Don’t let food become so much of an idol that you are scared to eat off plan once in a while. However, because I was on the cycle and I wanted to do my best to stay on plan I politely passed over the food I wasn’t going to eat (ie. potatoes, dressing ladened salad, juice) and opted for a heaping spoon full of the veggies I offered to bring and the meat that was prepared by our host.
IMG_2028I took a quick photo of the food but I was mostly finished my plate before I thought to be sneaky like that. The food was delicious. For dessert you have no idea…my husband went off-plan for the amazing looking Oreo dessert and a butterscotch dessert. But with the help of my good partner Michelle I stayed strong and did not
give into the temptation 🙂 I had
brought a dessert (the half brownie and custard left over) and was able to eat it on the side to satisfy my sweet tooth. All was great! Even when the desserts came out a SECOND time later that evening. I should have taken a photo of the amazing looking dessert so you could see exactly what I was turning down.

Either way it was an amazing evening with amazing friends and I am so thankful to God for their kindness and hospitality.

Day 3 – Deep S

Breakfast 9am

Another bright sun-shiny day here in Sarnia, with maybe a touch of snow on the ground. A good day for some boiled eggs and a Trimmaccino. Always a welcome change to the fried and scrambled eggs. It just amazes me the diversity of God’s food. He is good to us! A simple quick breakfast. Sprinkle with salt and pepper and away you go! Those eggs were boiled for about 9 mins to get them to hard boiled (that’s from the time we put them in boiled water till it came to a boil again and we took them out) If you like soft the obvious is to boil for a less amount of time 🙂

Lunch 1:30pm

I am super excited to share this lunch with you!! Okay, so back in my non-THM days I IMG_2033used to love using canned mushroom soup in recipes. I especially like my mother’s beef stroganoff. Well, I found a way to make a delicious mushroom soup mix to create beef stroganoff!! How awesome 🙂 I have written a separate post on the making of the sauce and the beef stroganoff here but for now you can see the result and I tell you was it ever delightful and satisfied my craving! That creamy sauce and beef over the delectable spaghettified Zucchini. The coleslaw is left over from yesterday’s lunch. Oh so satisfying and I am sure you will also enjoy it!

Snack 5pm

Don’t mind the timing of my meals today. Sunday’s are a busy day! I work around our church schedule that’s why the timing is a bit odd. It works though!

I decided to have a late snack, since we have a Gospel service later in the evening. We IMG_6049usually eat supper once we get home in the evening. For a snack I had another helping of my brownie in a bowl, as per recipe noted above. My friend Michelle kept sending me photos of her Hot Chocolate Trimmaccino so I had to make one for myself (and Scott) before my Deep S day’s were over. It always looked so delicious! And let me tell you, is it ever amazing! No need for powdered hot chocolate when you have this as an option! Of course I had to make one for my husband and he loved it as well!

IMG_6058Dinner 8:30/9 

IMG_6063I had some Kale so I let it marinade for the hour or 2 we were away so that it would soften a bit. I made a oil & vinegar dressing with spices and some lemon juice. I also fried a piece of Salmon with green beans, mushrooms and zucchini fried for a side dish. To drink I had a peppermint tea.

Day 4 – Fuel Pull

Breakfast 9am

The night before I had made this for breakfast, so it was quick to pull out and eat in the morning. Breakfast was the Chia Tapioca Pudding, page 234 in the Trim Healthy Mama Book. I really enjoy this simple little concoction. Along with a peppermint tea, it was a good start to my day.

Lunch 12pm

Again, I had put this lunch together the night before as per the recipe. It was the Cookie Bowl Oatmeal, page 232 in the Trim Healthy Mama book. Nothing like a big bowl of chocolate! And of course a coffee on the side.IMG_2041

Snack 3pm

If you have never made the Mouth Watering Meringues on page 370 of the Trim Healthy IMG_6118Mama book, then you are missing out on delightfulness! I really enjoy these, it doesn’t tell you what the serving size is but there would hardly be any carbs or fats so I would say eat away!!
I brought some of these wonderful creations to work for my 3pm snack. YUM!

Dinner 6:30pm

All I can say about this recipe is that if you have not yet tried it you must try it tonight!! Pearl and Serene are just amazing. First, turn to page 341 in your Trim Healthy Mama book and you will find the recipe for Sweet and Spicy Asian Stir Fry. A-M-A-Z-I-N-G!
A glass of homemade lemonade (Water, lemon juice to taste, stevia). You’re all set for a delicious dinner!

Snack 9:15 pm

Scott and I enjoy going out for coffee dates and we don’t let THM or Fuel Cycle get in the way of our enjoyment of life downtown. So, what better to bring that the leftover Mouth Watering Meringues and coffee. Life is great!IMG_2049 And Snuck a little snap shot of Scott devouring cookies and coffee….something he loves to do 🙂

Day 5 – Fuel Pull

Breakfast 9am

IMG_2059Today I discovered something that I think has become an ultimate favorite of mine. I am so excited that I stumbled across it and I am super excited to share it with you. I will amaze you and your taste buds! Other photos and where I found the recipe can be found HERE. However, here I will just show you the breakfast picture. It is half of a easy peasy FP shortcake with a few strawberries mixed with vanilla, stevia and Greek Yogurt over top. Simply delightful!! I also have a side of the Big Boy Smoothie, page 242 of the Trim Healthy Mama book.

Lunch 12pm

For lunch I had left IMG_2061over Sweet and Spicy Asian Stir fry, page 341 in the Trim Healthy Mama book. I was at work and must have been very hungry because I didn’t manage to get a picture of it until I had demolished it!! So, there you have it an empty bowl. I can definitely and safely tell you that it was just as delicious as it was last night!

Snack 3:10pm

Were my taste buds deceiving me? I had to check. Out came the shortcake recipe again, I had to try it once more to make sure that my taste buds didn’t trick me and that I was being truthful about how delicious it is! I can assure you that no tricks were played and I was not deceived. This shortcake is amazing!! Along with leftover Big Boy Smoothie, page 242 in the THM book.IMG_6149

Dinner 6pm

On the menu for dinner is the Creamless Creamy Veggies, page 352 of the THM book. I really love this recipe. It is so easy and tastes very good! I cooked some cabbage and broccoli and had my 3oz chicken with the delectable sauce. Make sure you season the sauce well! Nobody wants a bland meal :). Fill up on those veggies!




Dessert/Snack 9pm

Okay, so you may think I am a tab obsessed… and admittedly I probably am. When you eat the same type of food three times in one day I think you can call that person obsessed. Let me tell/show you once more how amazing the short cake was…..
Yes, and i’m not going to lie, I did put more strawberry Greek yogurt on top. I split the recipe in half so I could introduce my husband to this amazing creation! And no I can hardly wait until the Fuel Pull days next week! Although, you can make the cake either FP, S or E, How amazing! It is just that!

Day 5 – Refuel E

Breakfast 9am

I really love my Oatmeal and I cold hardly wait for this breakfast to come! Oh so delightful to wake up and have me some porridge! As per Pearl and Serene’s suggestion I soak my oatmeal overnight with ACV and a pinch of salt. I don’t drain the water in the morning. I have actually got used to the touch of ACV flavour and quite like it now! I add a couple tsp of THM Protein Powder, frozen Blueberries and Mango (they thaw in the hot porridge). I also like a side of Greek Yogurt for lean protein and of course a coffee!

Lunch 12pm

I had some leftover Creamless Creamy Veggies, page 352 in the THM book so I turned it into an E setting by adding tomatoes, salsa and Quinoa. I had a cup of tea to go with it.

IMG_6198A very delicious dish for a quick lunch. Sometimes I cook a large amount of qinuoa and put 3/4 cup of cooked quinoa in little snack bags and freeze them. This makes it easy to take one out and thaw it for any meal you wish to have quinoa with.

Snack 3pm

Today for snack I was at my friend Michelle’s (we are doing the Fuel cycle together) and she served me the most amazing treat!! She is a wonderful friend and an amazing baker!! She decided to go with a Fuel Pull snack, which was certainly okay by me!! I find the E days can get a bit heavy after a while. Anyway…out came the treats!! She had two kinds and if you know me I can be indecisive especially when it comes to food. In her kindness she gave me a bit of each! Before I could get a picture I somehow have eaten it all. So she pulled out full servings so I could get a picture to share with you.

Dinner 6:15 pm

There is one thing I often crave and that is toast, the crunchiness of it…and thankfully there is such thing as sprouted Ezekiel Bread that is okay for an E meal. One of my favorite things to do with Ezekiel bread is to take a rolling pin and flatten the bread as much as I can (more surface area!). I put less than a tsp of butter on the 2 slices and broil it in the oven until it is brown and crispy. Once it comes out I sprinkle it with a Cinnamon/Sweet Blend mixture and voila you have cinnamon toast!! Of course don’t forget your lean protein. I like to add a bit of THM protein powder to my Greek Yogurt and add vanilla and sweetener. YUM!IMG_6213

Snack 9:45pm

IMG_6193I know it’s late but I was hungry. I decided to eat the Roasted Crispy Garbanzos, page 397 in the THM book. I had made them earlier in the day. They are another one of my favorite snacks. I also snatched a bit of leftovers from lunch. SO it was garbanzo beans and small amount of quinoa veggy mixIMG_6214

Day 6 – Refuel E

Breakfast 9am

I decided to try a new recipe from the book today, Warming Quinoa Porridge, page 227 in the THM book. It was really really good! I was surprised I enjoyed it seeing as for the most part I eat my quinoa savory. I sprinkled in some blueberries and had half an apple. Also, a side of Greek Yogurt with a little THM Protein, vanilla and sweetener added. Delish!IMG_2076a

Lunch 12:30pm

DISCOVERY. I wanted to eat tuna, but mayo is off for this E meal day….what should I do? What would taste great and hold the tuna together. I got to thinking and found an E friendlyIMG_6250 ‘mayo’ you can find the recipe and details HERE. Once I created the mix I added the tuna. Out came 4 Wasa crackers topped with salsa, lettuce, tomatoes, pickles, peppers and the tuna mixture. Let me tell you, this was so good!! Fresh and delicious tasting. I had a side drink of a lemonade slushy. Loving the bright colours!

Snack 3:30pm

I still have an obsession with that shortcake but I decided to take a different approach. The chocolate approach. I wasn’t let down with the change either! The Cake itself was a Fuel Pull snack but I added half a container of Triple Zero Greek Yogurt so I am hoping it added up to an E snack but if it didn’t oh well, FP is okay! 

Dinner 7:00pm

One of my favorite meals and a great comfort food is Spaghetti! Well, welcome to THM friendly spaghetti, it makes me happy! Tomato Sauce with 99% lean ground turkey over a bed of spaghetti squash with 2 slices of Ezekiel bread toasted. I didn’t put butter on my toast and it was still great!! My husband, on the other hand, loves his butter. YUM dinner!IMG_6278

Snack 10pm


We had a late dinner so I didn’t have a snack tonight, just a warm cup of peppermint tea to take me through the night. It was wonderful.

We have come to the end of the first Fuel Cycle week and I would say SUCCESS. I will be posting the second Fuel Cycle week soon. It was a bit more complicated as I was travelling to Toronto for a large conference where meals are provided. I will explain more in the next post but a Fuel Cycle can be done even when away from home, just takes a bit more strategy.

Thank you for reading through. Please feel free share this with your friends on Facebook or with anyone you think would be interested. If you have any questions or comments feel free to leave them! Happy Fuel Cycling to you! See you soon.

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8 thoughts on “Fuel Cycle Week 1

  1. Looks fantastic Ruth 😀 So proud of how well you’ve done! And yes, it’s so great having a partner to be accountable too, because quite frankly, if it weren’t for knowing I was accountable to you I totally would have had that carrot cake with cream cheese icing on Sunday! No regrets 🙂

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  5. Everything looks delicious ,could I get you custard recipe I have been searching for one I love THM thanks for the pics

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