THM “Deep S” Foods Chart

S image

You cannot mix fat with starchy, sweet carbs or you will gain weight! I am learning the hard way that Serene and Pearl know what they’re talking about. I need to stick with their tried and true plan. No more fruits or fruit-like vegetables or and starchy vegetables on a “Deep S” day!

Deep S

So, let me explain what a “Deep S” day is and hopefully make it easier for you with my two columns of forbidden and allowed “Deep S” foods below. (I apologize that the columnar lines of the chart do not always show up in wordpress.)

“S” stands for “Satisfying.” The high (healthy) fat content in these meals makes you feel full and satisfied so you’re not hungry. (Adding just a little bit of glucommanan powder to each meal helps a lot too.) “S” meals are high in fat, high in protein, and low in carbohydrates. The only carbohydrates allowed on “S” days are leafy greens and other non-starchy vegetables.

Deep S Foods

Forbidden Deep S Foods

Allowed Deep S Foods

Fruits & Vegetables

  • No fruit of any kind, not even berries
  • No tomatoes in any form
  • No starchy vegetables
  • No sweet potatoes
  • No potatoes

Grains & Legumes

  • No grains (except for Wasa crackers)
  • No beans (except for green ones)

Oils & Nuts

  • No nuts
  • No seeds
  • No avocado
  • No peanut butter


  • No yogurt of any kind!



  • Almond milk
  • Flax milk
  • Coconut milk
  • Coffee with cream or coconut milk

Vegetables & Fruits

  • No fruit, except for a little lemon or lime juice
  • Non-starchy vegetables
  • Leafy greens
  • Very few onions
  • Mushrooms


  • Coconut oil and butter
  • Olive oil
  • Oily salad dressings
  • Butter & cream

Proteins (Dairy, Meats)

  • All meats (especially salmon)
  • Eggs (whole, omega 3 eggs)
  • Small amounts of cheese (cottage, ricotta, goat, cream, cheddar, etc.)
  • No yogurt!


  • Skinny Chocolate*
  • Tummy tuck ice cream*
  • Meringues*
  • Slick trick puddings*
  • Whey smoothies*

*Recipes from the THM book

10 thoughts on “THM “Deep S” Foods Chart

  1. Hi, There are a couple of more foods I had to ask about in the forums. Defatted Peanut Flour is allowed in small amounts to flavor smoothies or skinny chocolate (Like 1 Tbs per serving) and Shredded Coconut is a no, sadly. I’m not sure why on the last one since it’s mostly just made of coconut oil and fiber….but that was the official word.

  2. Deep S has no cheese. It’s only lean proteins and non starchy vegetable along with pure oils like coconut it olive.
    And starchy vegetables and fruit aren’t allowed with any S meal
    Whether it’s deep S or regular S.

    • On page 433 in the book in the chapter on the one week fuel cycle, “Enjoy cheese in small amounts.”

      It can get confusing. I am thankful for those small amounts! 🙂

      Best wishes with deep S.

      • On page 433 in my book it says “Limited dairy – no yogurt, hard cheese, cottage cheese, ricotta cheese or cream cheese. Very small amounts of Parmesan or Romano….”. The way I read this is No cheese except Parmesan or Romano???

    • The diet does allow nuts, seeds, avocado and peanut butter in an “S” meal. The authors are coming out with a new book soon, so I recommend that you read it, since I’m not an authority on the subject.

  3. Hi, Neat post. There’s a problem with your site in internet explorer, would test this IE still is the market leader and a good portion of people will miss your excellent writing because of this problem. egddekagedad

  4. Pingback: The Everyday Trim Healthy Mama “E” Foods Chart | traditionally me...

  5. Pingback: Normal or Regular Trim Healthy Mama “S” Meals | traditionally me...

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