Menu Plan

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My sample menu isn’t here to tell you what you should eat, that’s not my job.
It’s here to show you how planning can feel supportive instead of stressful for a real life.

NO rigid rules…I am pretty adaptable.
NO pressure to follow it perfectly…this is an outline of possibilities, NOT a contract.
NO expectation that your week will go as planned.

Think of this menu as a starting place—a way to reduce decision fatigue, spark ideas, and remind you that nourishment can be simple, flexible, and responsive.

Use it as inspiration.
Borrow what fits.
Leave what doesn’t.

If you are interested in a digital way to collect these, or any other, recipes. The Fuel Flow app Meal Planner can do that.

Sunday

Breakfast – Scrambled Eggs with Coffee and Cream
Lunch – Apple(Cosmic Crisp are my favorite) and Gluten Free Oatmeal(We get ours HERE & HERE)
Dinner – Rice(My kids like White Rice & I like Brown Rice) and Turkey Sausage with Liquid Aminos(I get ours from HERE & HERE)
Snack – Popcorn(from HERE & HERE) with Mineral Salt(From HERE & HERE). Collagen(From HERE & HERE & HERE) Black Tea

Monday

Breakfast – 2 Eggs with Muffin in a Mug & Matcha Ninny
Lunch – Sausage & Squash Soup with Sweet & Easy Greens Drink
Dinner – Green Bean Goulash and English Tea
Snack – Guilt Gone Blueberry Pie, the Original Version made with Cranberries. with Milk Kefir

Tuesday

Breakfast – Overnight Kefir Oatmeal with blueberries & Coffee Trimmy Light
Lunch – Turmeric Chickpea Soup with Pond Water
Dinner – BBQ Chicken Casserole with Broccoli and Nettle Infusion
Snack – 3 Seed Cereal made with Milk Kefir and Hard Boiled Eggs

Wednesday

Breakfast – Pumpkin Porridge with Matcha Ninny & Milk Kefir
Lunch – Indian Lentils with Pond Water
Dinner – Mud Roast with Mixed Veggies(Made with Nutritional Yeast-From HERE & HERE & HERE, Mineral Salt and Coconut Oil). Oolong Tea
Snack – DIY Built Bar with Nettle Infusion

Thursday

Breakfast –Egg White Benedict and I make a Microwave Oatmeal Bread for it. With a Healing Trimmy Coffee.
Lunch – Poor Man’s Stew and Pond Water
Dinner – Fuel Pull Hamburger Helper and Matcha Ninny(made rich with MCT oil)
Snack – Cranberry Muffins, Milk Kefir, and Nettle Infusion

Friday

Breakfast – Overnight Kefir Oatmeal with Banana and Matcha Ninny. I also brought a Sipper Iced Coffee for my appointment made with Homemade Almond Milk
Lunch –Deep S Gumbo with Boiled Eggs and Pond Water
Dinner – Tamale Pie with Nonstarchy Veggies and Nettle Infusion
Snack – Teff(from HERE & HERE) Hot Cereal with Gelatin Tea

Saturday

Breakfast – 3 Seed Cereal with Cheater’s Trimmy Coffee
Lunch – Sausage Pizza Soup with Pond Water
Dinner – Taco Casserole with Nonstarchy Veggies & Herbal Tea
Snack – Leftovers & FP Blueberry Microwave Muffin with Nettle Infusion

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WELLNESS THAT WITHSTANDS

Rooted. Resilient. Restored.

Nicole Burch is a CertifiedTrim Healthy Lifestyle Coach, author, and holistic family life mentor who helps women and families rebuild from the inside out. Through her work, she guides others toward resilience, restoration, and peace—teaching that true healing begins at home. As the owner of Life in the Treehouse, Nicole helps women and families overcome burnout, find food freedom, and create sustainable wellness that lasts. Her work weaves together the practical and the profound—showing that peace is possible even in the busiest, most complicated seasons of life.

Whether she’s helping clients balance blood sugar, restore energy, or reconnect with joy, Nicole’s mission remains the same:
to help women and families live Rooted in Rhythm—anchored in peace, balanced in body, and guided by grace.

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If you’re seeking nourishment for body and soul—gluten-free living, Trim Healthy knowledge and support, or peace amid the chaos—welcome home.
This is where resilience takes root.

Disclosure, Privacy Policy and Terms of Service, Content Notice & Trauma Informed Reading Guide, and my Affiliate Disclosures Below

I am celebrating five years of being a Certified Trim Healthy Lifestyle Coach. I have lived an abundance of seasons within just these five years. I was a nursing mom, pregnant multiple times, survived a traumatic pregnancy loss in 2022, lived in survival mode from 2022-2025 while being an ambassador for survivors of sexual assault and facilitating the legal aspects of a criminal trail against the perpetrator for those assaults, almost died due to pulmonary embolism after my eighth child was born in 2023, and somewhere in there lost and gained 80 pounds after identifying binge-eating disorder as a new challenge. I KNOW too well that life slows down for nobody and no situation, and every meal is a new opportunity to be a begin-againer!

Join my FREE Trim Healthy Facebook group: Trim in the Treehouse for mentorship, and support.

Nicole Burch is a Certified Trim Healthy Mama Lifestyle Coach, independently offering services based on the THM plan. This coach is not an employee or agent of Trim Healthy Mama, LLC. Coaching services are independently managed, and THM is not responsible for results, business practices, or claims made by this coach.