THM S meals are satisfying, low-carb recipes built on healthy fats, protein, and plenty of non-starchy vegetables. These dishes are rich, filling, and perfect for busy days when you want something fast and on-plan. Below you’ll find all my THM S recipes — and more coming soon.

Simple, on-plan meals made with real ingredients you can keep on hand.

Build rich, satisfying S meals with healthy fats, quality proteins, and simple pantry staples—plus freeze-dried shortcuts that keep dinner fast and on-plan.

THM S Recipes – Satisfying, Low-Carb Meals

Get the THM Shelf Meals Quick Start Guide

Discover the simple fixes that make THM feel lighter, easier, and more doable — even on busy days.

Turn THM from overwhelming into doable — fast.

Your personalized quiz + the simple fixes that make THM easier, even on busy days.

What Makes a THM S Meal?

S stands for Satisfying—meals built around healthy fats and 25–30g of solid protein while keeping carbs very low (under 10g). This combo supports steady blood sugar, keeps you full longer, and makes S meals a comforting go-to on busy days.

Quick Start THM S Meal Ideas

Build your plate around protein (meat, fish, or eggs) and add plenty of non-starchy veggies.

Then bring in satisfying fats like avocados, nuts, full-fat cottage cheese, higher-fat kefir, and all kinds of cheese. Think “keto-ish,” but with far more food freedom—THM gives you flexibility without the extremes.

Simple THM S Meal Starters

• Chicken + broccoli + coconut milk

• Eggs + spinach + cheese

• Salmon + asparagus + butter

• Taco meat + shredded lettuce + avocado

Featured THM S Recipes

A rich, creamy skillet meal built on healthy fats and pantry-friendly ingredients.

Coconut Curry Chicken (THM S)

• Protein-packed and fully THM-friendly

• Uses pantry-ready ingredients (freeze-dried chicken, onions, garlic; canned coconut milk; tomatoes)

• Scales beautifully for meal prep or group dinners

More THM S Recipes (Coming Soon)

I’m building out a full collection of satisfying THM S recipes—here’s what’s coming next.

• THM S Butter Cream Syrup

• THM S Spicy Sausage Soup

• THM S Salmon Prepper Patties — high protein + freezer-friendly

• THM S Chicken Salad — creamy, classic, and low carb

• THM S Cauliflower Cheese Bake — comfort food made lighter

• THM S Green Bean Casserole — a satisfying side or main

Freeze-Dried Swaps That Make THM S Meals Easier

• Chicken dices → fast protein for skillets and soups

• Broccoli, spinach, peppers → instant low-carb veggies

• Cheese or sour cream-style add-ins → creamy flavor boosts

If you’re new to food storage or want a simple starting point,
Start My Prep Journey walks you through it step by step.

Build Your Own THM S Shelf Meals

Ready to keep your THM S pantry stocked the easy way?
Freeze-dried veggies, proteins, and cheeses make on-plan meals fast and frustration-free.

• Freeze-Dried Chicken

• Freeze-Dried Broccoli

• Freeze-Dried Spinach