A Day On My Plate – From The Healthy Mummy Founder

Healthy Mummy founder Rhian Allen thought she would share her day on my plate so you could see what she eats - P.S it is all from The Healthy Mummy.
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After sharing my own health journey of losing 15kg I thought I would also share my own day on my plate so you could see what I eat – P.S it is all from The Healthy Mummy plans and app.

And I should add that all meal plans and food in our app have been expertly created by The Healthy Mummy nutrition team and are busy and budget mum friendly

I aim for about 1200- 1400 calories a day (based on my BMR) and with my dinner I often have a glass of wine or if I don’t have a glass of wine I have some chocolate after dinner.

A day on my plate by Rhian Allen

The good news is that there are HEAPS of recipe choices in The Healthy Mummy app and on the 28 Day Weight Loss Challenges – there are over 5,000 recipes and a huge range of breakfasts, snacks, lunches and dinners to enjoy – plus I am a BIG Healthy Mummy Smoothie fan (for convenience, nutrition and taste) so I factor these in too.

All the recipes are high in protein, which is a super important macronutrient for general health and nutrition and can also help you if you are trying to lose weight.

So below I have shown a few examples of recipes I have for breakfast, lunch and dinner. I should also add that I have a Control X before I eat as I have found this to be INCREDIBLE in stop me overeating.


Healthy Mummy Smoothie – 250 calories

I LOVE having a Healthy Mummy Smoothie – so tasty and easy to make and jammed full of nutrition – plus sooooo convenient.

I love using frozen berries in them but I also love a green smoothie too with spinach and some super greens too.

Chia, Nut and Strawberry Bowl – 327 calories

Prepare this high fibre breakfast the night before so you have something to ready to go in the morning.

Serves 1


  • 2 tbsp macadamia’s, unsalted roughly chopped
  • 2 tbsp almonds roughly chopped
  • 2 tsp chia seeds
  • 1/4 cup reduced fat milk of choice
  • 1/2 cup strawberries


  1. Combine macadamia’s, almonds, chia seeds and milk in a bowl. Cover and refrigerate over night.
  2. Top with sliced strawberries to serve.

BLT Pita Melt – 323 calories

A delicious way to start the day, easy to prepare and friendly on your budget!

Asparagus, Smoked Salmon & Poached Eggs – 324 calories

Eggs are the perfect high protein breakfast to set you up for the day.


Eating the right snacks is super important when you are trying to lose weight. These high-protein snacks will keep you feeling full in between your main meals plus are great to prepare in bulk so you always have them on hand during the week.

Asian Pork and Veggie Rice Balls – 117 per serve

This savoury snack is great to cook in bulk! They can be kept in the fridge for 3-4 days or in the freezer for up to 2 months. Just grab 2-3 balls per person and reheat when you want a quick delicious protien snack.

Get the recipe here

Cucumber S’Mores – 141 calores

A great quick high protein snack to keep you full plus are great for entertaining!

Chocolate Nutty Strawberries – 165 calories per serve

What’s better than strawberries dipped in chocolate? Strawberries dipped in chocolate sprinkled with pistachios!


Seasoned Chicken and Beans – 355 calories per serve

A simple dish to prepare that is loaded with protein and fibre for a nutritious midday meal.

Quinoa, Avocado & Sweet Potato Bowl – 340 calories

A tasty veggie bowl packed full of nutrients for a healthy meal that will keep you fuller for longer and help you lose weight faster!

Serves 1


  • 1/8 cup quinoa, uncooked, rinsed.
  • 1/2 small sweet potato, diced
  • 1/4 medium avocado, diced
  • 1/2 tomato diced
  • 1/4 cup fresh basil leaves chopped
  • 1 tbsp cashew nuts, unsalted chopped
  • 1 cup rocket lettuce
  • 1 tbsp lemon juice
  • salt and pepper


  1. Cook quinoa as per packet directions.
  2. Steam sweet potato until tender
  3. Place oil ingredients in a bowl, in separate sections.
  4. Drizzle everything with lemon juice and season with salt and pepper to serve.

Turkey Salad Sliders – 278 calories

These high protein low carb turkey sliders taste great and they can be fun for the whole family.  The turkey patties can be made ahead of time and just cooked when ready to serve making it a great speedy family meal.

Chicken and Parmesan Lettuce Wraps – 237 calories

Protein packed chicken and creamy avocado combine to make a fantastically tasty lunch!

Lamb Pita Pockets – 279 calories

These Greek inspired lamb pita pockets are an explosion of flavour in your mouth!


Tofu Tex Mex with Cauli Rice – 371 calories

A low carb Mexican inspired family friendly meal! Keeping cauliflower rice in the fridge or freezer is a great way of reducing your carb intake.

Steak & Mushrooms – 311 calories

Yum, the ultimate high protein meal – steak! Just make sure you use a lean cut.

Easy Satay Chicken and Rice – 451 calories per serve

This simple but super tasty dinner consists of pantry basics so great for a mid week dinner.

Mongolian Beef Stir Fry – 368 calories

A high protein, lower sugar alternative to the popular take out, using konjac rice also reduces the carbohydrates in this tasty meal.

Beef Burritos – 446 calories


beef wrap

The whole family will go nuts for these tasty beef burritos.

Serves 4


  • 8 wholemeal tortilla
  • 400 grams lean beef
  • 1 brown onion
  • 1 tbsp extra virgin olive oil
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp ground coriander
  • 1 small red chilli
  • 1 bunch fresh coriander
  • 1 smll red chilli
  • 1 bunch fresh coriander
  • 2  tomato
  • 4 cups mixed lettuce leaves
  • 2/3 cup extra light sour cream
  • 1 medium avocado


  1. Thinly slice the beef onion and the chilli
  2. Combine the cumin, paprika, ground coriander, chilli, beef slices and half the oil and leave aside to marinate for a few minutes. If you have time, leave to marinate for longer.
  3. Heat the remaining oil in a frying pan over a medium-high heat. Add the onion and saute until just starting to colour. Add the beef and cook to your liking.
  4. While the beef is cooking, dice the tomato, mash or slice the avocado and chop the coriander leaves.
  5. Warm the tortillas for a few minutes in a ow oven. Serve cooked beef with the warmeds

Chicken Parmigiana With Salad – 439 calories

A favourite in so many families and now you can create this high protein and tasty meal in a healthy way.

Get the recipe here

These are just a few of the recipes I love to make – there are literally 1,000’s to choose from on The Healthy Mummy and the customisable meal plan is so good to use.

Plus in the app you can choose to set the menu to be customised to your preferences – such as:

  • Dairy Free
  • Gluten Free
  • Low Carb
  • Keto
  • Vegetarian
  • Budget
  • Hormone Balancing
  • Pregnancy
  • Vegan
  • Pantry Basics
  • Cooking with kids

All of these recipes can be found from the 28 Day Weight Loss Challenge in the Healthy Mummy App.

And you can read my own health journey here and how I lost 15kg


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