If you want to eat well and feed your family healthy meals, you might have thought it was going to be super expensive. Add a gym membership to that and getting fit and losing weight can feel just out of reach for the average family.
But that’s where the Healthy Mummy can help! Our delicious, family friendly recipes use everyday ingredients, and our daily exercises can be done at home without any fancy equipment.
In fact you can feed your crew for less than $2.50 per serve!
Rhian Allen, a busy mum-of-two, has now helped hundreds of thousands of mums lose well over 3 million kilos since she launched The Healthy Mummy in 2010. Now she’s launching her second book, The Busy Mum’s Guide to Losing Weight on a Budget so you can access over 120+ recipes that won’t break the bank.
Not only is her world famous weight loss program designed especially for time-poor mums, but it’s family friendly and you don’t have to give up the food you love either! In fact, her regime encourages mums to lose weight in a safe and healthy way, with the average weight loss being around 4-5kg a month.
Introducing The Busy Mum’s Guide to Losing Weight on a Budget!
Why do we put things, like weight loss, off? It’s because in our head we believe it involves sacrifice – like cutting out our favourite foods or sweet treats or having to fork out a heap of money for the privilege. But that couldn’t be further from the truth!
In The Busy Mum’s Guide to Losing Weight on a Budget book – which is available in all major book stores, Big W, Target and Kmart – Rhian explains that her regime is a long-lasting lifestyle and not a crash diet.
“At The Healthy Mummy, we create healthy eating plans and products to empower mums to live a healthier life,” says Rhian in the book.
“Our practical advice, healthy recipes and customised meal and exercise plans are all family and budget friendly.
“The Busy Mum’s Guide to Weight Loss on a Budget is loaded with tips and tricks on how to reach your health and lifestyle goals without spending a fortune. You don’t find suggestions for expensive gym memberships, personal trainers or costly pre-prepared meal services.
“What you will find are my favourite budget and family-friendly recipes, plus advice on how you can become the best version of yourself – without breaking the bank!”
Stacey has lost 40kg following The Healthy Mummy’s weight loss plan
Stacey Chisholm, from Stawell, Victoria, started following The Healthy Mummy’s 28 Day Weight Loss Challenge in November 2014.
Stacey reveals she used to hide her figure and didn’t know where to begin with meal planning, her portions were too big and she wasn’t eating the right things.
“I used to wear long-sleeved t-shirts and jumpers in summer because I hated showing my arms off,” she says.“I knew about the Challenge, and the routine like the meal planning, that’s what made me want to join it.”
Now Stacey is losing weight and saving money! What’s more, she once hated exercise, but now she works out six days a week and loves it! In fact, she loves it so much she is training to be a personal trainer.
She adds: “I just want to help other people to lose weight, and I know how hard it is, being so big and I want to tell people who are big that you can do it. I just want to transform people’s lives.”
Healthy meals for under $2.50
Ginger Bread Pancakes
- 1 & 1/2 cups wholemeal self-raising flour
- 1 teaspoon ground ginger
- 1 teaspoon ground cinnamon
- 2 free-range eggs
- 3/4 cup reduced-fat milk of choice
- 40g butter, melted
- 1/2 cup pure maple syrup
- 1 tablespoon olive oil
- 1 small banana, sliced
- In a bowl, stir together the flour, ginger and cinnamon. Then set aside.
- Lightly beat the eggs and milk in another bowl, then stir in the melted butter and half of the maple syrup.
- Add the flour mixture and gently fold in until just combined.
- Heat a non-stick frying pan over medium heat, drizzle with some of the olive oil and pour 1/4 cup of batter for each pancake into the pan.
- Cook for 2-3 minutes until bubbles appear on the surface, then flip and cook on the other side until golden.
- Transfer the pancakes to a plate, cover to keep warm, then continue with the remaining olive oil and batter until you have eight pancakes.
- Divide the pancakes evenly amount four plates.
- Top with slices of banana, drizzle over the remaining maple syrup and serve.
Cost per serve: $1.68
Chicken Tikka with Rice
- 1 cup basmati rice
- 1 tablespoon coconut oil
- 1 teaspoon ground cinnamon
- 1 teaspoon ground cumin
- 2 teaspoons smoked paprika
- 400g chicken breast fillets, cut into bite-sized cubes
- 1/2 cup tomato paste
- 1 & 1/2 cups reduced-fat coconut milk
- 1/2 cup coriander leaves
- Bring 1 litre of water to the boil in a medium saucepan, add the rice and simmer for 10-12 minutes until tender.
- Drain. You could use pre-cooked rice for this recipe if you have some on hand. Just warm it through first.
- Meanwhile, heat the coconut oil in a heavy-based saucepan over medium heat.
- Add cinnamon, cumin and paprika and stir for 30 seconds until fragrant.
- Add the chicken and brown for 1 minute.
- Add the tomato paste and coconut milk, then reduce the heat to low and simmer for 5-7 minutes until the sauce has thickened and the chicken is cooked through.
- Divide the rice evenly among four bowls and top with the chicken and sauce.
- Sprinkle the coriander and serve.
Cost per serve: $1.77
Pumpkin and Feta Tart
- Cooking oil spray
- 1 sheet reduced-fat puff pastry, thawed
- 240g pumpkin, peeled and seeds removed, cut into 1cm cubes
- 90g reduced fat feta, crumbled
- 1 teaspoon dried thyme
- 4 free-range eggs
- 1/4 cup reduced-fat milk of choice
- 120g mixed lettuce leaves
- Preheat the oven to 200 degrees Celsius.
- Lightly spray a 20cm tart tin with cooking oil and line with the pastry, pressing well into the side.
- Trim the edges, place on a baking tray and bake for 10-15 minutes until lightly golden.
- Set aside to cool.
- Reduce oven temperature to 170 degrees Celsius.
- Arrange the pumpkin cubes over the pastry, then scatter over the feta and thyme.
- Whisk the eggs and milk in a bowl. Pour the mixture over the pumpkin and bake for 30 minutes until the egg is set and the pumpkin is tender.
- Cut into four even-sized pieces and serve with the mixed lettuce leaves on the side.
Cost per serve: $1.15
Choc Hazelnut Freezer Pie
- 1/4 cup sunflower seeds
- 8 dates, pitted
- 2 avocados, mashed
- 1/2 cup pure maple syrup
- 1/2 cup cocoa powder
- 1/4 cup coconut oil
- 1 teaspoon stevia powder
- Line an 18cm round springform tin with baking paper.
- Place the sunflower seeds, dates and 1/2 cup of the hazelnuts in a blender and mix until well combined.
- Press into the base of the prepared tin and place in the freezer to firm up.
- Place the hazelnut meal, avocado, maple syrup, 1/4 cup of the cacao powder and a pinch of salt in a blender and mix until smooth.
- Pour over the base and smooth the surface, then return to the freezer while you make the top layer.
- Combine the coconut oil, stevia and remaining cacao powder in a saucepan and stir over low heat until melted and combined.
- Remove the pie from the freezer and pour over the chocolate layer.
- Chop the remaining hazelnuts and sprinkle over the top, then return to the freezer for 2 hours.
- Cut into 20 slices and serve frozen. One slice is one serve.
Cost per serve: 60 cents
Sweet Raspberry Yoghurt Cake
- 2 cups wholemeal self-raising flour
- 1/4 teaspoon baking powder
- 1/2 cup coconut sugar
- 2 free-range eggs, lightly beaten
- 1/2 cup reduced-fat milk of choice
- 1 cup reduced-fat plain Greek yoghurt
- 1 teaspoon vanilla extract
- 1/2 cup raspberries (fresh or frozen)
- 1 cup reduced-fat plain Greek yoghurt
- 1/4 cup raspberries (fresh or frozen)
- 1 tablespoon pure maple syrup
- Preheat the oven to 180C.
- Grease and line a 20cm round cake tin with baking paper.
- Place the flour, baking powder and sugar in a large bowl and whisk to combine.
- Add the egg, milk, yoghurt and vanilla and stir thoroughly.
- Fold in the raspberries. (If you are using frozen raspberries, microwave them for 30 seconds to thaw slightly).
- Pour the batter into the prepared tin and bake for 40-45 minutes until firm to touch and a skewer inserted into the centre of the cake comes out clean.
- Cool the tin for 5 minutes, then turn out onto a wire rack to cool completely.
- To make the icing, start by thickening the yoghurt. Place two clean Chux cloths (or a square of muslin or cheesecloth) on top of 12 sheets of paper towel.
- Place the yoghurt in the centre, then pull the side of the cloth to enclose the yoghurt and twist the top.
- Wrap the paper towel around the cloth and gently squeeze to remove the excess moisture – the paper towel will become quite damp.
- Scrape the thickened yoghurt into a small mixing bowl and stir in the raspberries and maple syrup. (If you are using frozen raspberries, microwave them for 30 seconds to thaw slightly.)
- Spread the icing over the cooled cake, then cut into eight slices and serve. One slice is one serve.
Cost per serve: 92 cents
Check out these 6 INCREDIBLE results from real mums with our weight loss plans!
1. Jenni Wright
Jenni lost 35kg* and gained the strength and confidence to move onwards and upwards after being in a violent relationship for 18 years.
Single mum-of-two Jenni found The Healthy Mummy program when she needed it most – after coming out of a long-term abusive relationship.
With the encouragement and support of mums in The Healthy Mummy support group and with Healthy Mummy smoothies and exercise plans, she was able to lose 35kg, regain her strength and self-worth, and be the best mum possible for her two sons.
Jenni says: “After leaving a domestic violence relationship of 18 years, I was depressed overweight and so unhappy. I’d forgotten who I was.
“A couple of years later I stumbled across the amazing Healthy Mummy mum Rae Willingham on Facebook!
“I got happy and strong again just when I needed it most in my life. My ex-partner (my boys’ father) had taken his own life and I had no other choice but to be strong for my children.”
Jenni believes she wouldn’t have gotten through this period if she had been the person she was before discovering The Healthy Mummy.
She says: “I’ve lost 35kgs on my Healthy Mummy journey and I really can not thank you all enough. It really has changed my life.”
2. Chloe Cox
Gluten intolerant mum with three children under four years old. Chloe successfully lost 40kg in 15 months following her third baby and is no longer an emotional eater.
25-year-old mum Chloe discovered The Healthy Mummy late one night after having her second child. She knew she needed to change her ways for her health so that she could be the best mum to her kids.
She says: “I needed something that catered for time-poor mums (having two kids under two myself) and would be suitable for my gluten-free needs and while breastfeeding.”
By following Challenge meal plans and Healthy Mummy smoothies (which she continued while breastfeeding) she managed to lose 40kgs in 15 months. Soon after, Chloe had more good news – she was pregnant again.
During this pregnancy, she says “I continued using The Healthy Mummy pregnancy smoothies and nutritional products and making nutritious meals from the Challenge (modifying things as needed)”.
I had my healthiest and first low-risk complication-free pregnancy which I believe was all because of The Healthy Mummy!”
Chloe’s son was born in January 2018 – it was her third c section in three and a half years. She is now mum to a three-year-old, a 2-year-old and an 11-month-old.
Recovery was a bit harder, life was busier and Chloe had hormonal issues resulting in some weight gain post birth.
She says, “Thankfully it has all been resolved and I have lost that weight.
“Since then my husband and I have split, but with the tools I have from The Healthy Mummy and what I have learnt, I have managed to avoid emotional eating and continued to make progress towards my goal.
“I am a little bit off my lowest weight but I know I will get there!”
3. Bec Jackson
Bec has lost 27kg in 13 months (despite having PCOS); and is the strongest, leanest and healthiest she has been in her adult life.
Bec Jackson has overcome a lifetime of being overweight due to PCOS. She is now 27kg lighter and dropped four dress sizes in just 13 months by following The Healthy Mummy 28 Day Weight Loss Challenges and putting in the hard work.
Having struggled with weight since puberty she was then diagnosed with PCOS at 19 and lost several pregnancies as a result of hormonal and weight problems. Then a faulty IUD which perforated her uterus led to additional weight gain.
This 39-year-old (now mum-of-four) says she struggled to lose the baby weight after each pregnancy. On 31 October 2017, following the birth of her 4th child, she joined The Healthy Mummy’s 28 Day Weight Loss Challenges.
Bec says, “I started The Healthy Mummy program on 31 October 2017 and since then have lost 27kg and 160cm.
“I’ve gone from wearing a size 16 to a 6/8. I’ve gone from pre-obese BMI to a healthy range. Reduced my body fat from 43% to 18%. Transformed my mindset from feeling ashamed and embarrassed by my body to empowered, confident and self-loving.
“I’m the strongest, leanest, fittest and healthiest I’ve been in my adult life. At almost 40 years old I’ve smashed goals I never even dreamed of.
“In 13 Challenges I’ve seen what The Healthy Mummy and consistency and dedication can do. I live The Healthy Mummy life and love The Healthy Mummy and will always be one now!”
4. Sally Stepniewski
Sally has lost 41kg in 14 months and gained the physical and mental strength to stay strong during her mother’s terminal Cancer journey.
Sally is a full-time working mum to three kids (five-year-old twins and a two-year-old), and is constantly in and out of hospital caring for her mum, who has been diagnosed with incurable cancer.
This mega mum is proof that, despite any challenges you might be going through, you shouldn’t give up on your goal to lose weight and live your best and healthiest life.
Sally says, “I want to show mums out there that anything is possible. 2018 has been a tough year, but through it all, I haven’t given up!
A passionate and active member of The Healthy Mummy community, Sally continues to inspire as many women as she can to live The Healthy Mummy lifestyle.
She says “I am so passionate about everything Healthy Mummy and all that I have gained (and lost) over the last 18 months – from a physical, mental and confidence point of view.”
5. Stephanie Marriott
Stephanie swapped quick fix diets for a healthy eating plan and achieved 19kg weight loss goal in 10 months and has successfully maintained her weight loss for two years.
Having been overweight the majority of her adult life and claiming to have tried every “diet under the sun”, Stephanie reveals she “doesn’t really ever remember a time where I was happy with my weight or the way I looked or felt.”
Then after gaining further weight while breastfeeding her first child, Stephanie says, “This was shocking to me, as I was told I could eat ‘whatever I wanted’ when breastfeeding.
“I tried to start an at-home exercise program, but being the heaviest I’d ever been, even doing a simple squat was an enormous effort.
“As I didn’t change my diet at all, the little amount of exercise I tried to do had no effect whatsoever.”
Shortly afterwards, Stephanie fell pregnant with her second baby and then her third following not long after that.
Noticing a friend who had amazing results using The Healthy Mummy 28 Day Weight Loss Challenges and smoothies, Stephanie took the leap and signed up to The Healthy Mummy Challenges for three months.
At the time, she had three children under four (her youngest being one week old) and she weighed 77kg.
She says, “My love for The Healthy Mummy was evident after only a short few weeks. I was eating over 2200 calories a day, breastfeeding and in my first 10 weeks, I had lost an astonishing 10kg and was nearly at my ‘goal weight’. I was hooked forever!
By October 2016, Stephanie had lost 16kg. Her only exercise – walking, squatting, and following the Healthy Mummy Exercise DVD at home. After joining a mums and bubs exercise class she lost another 3kgs.
“The Healthy Mummy is unlike anything I’ve ever come across before. It teaches you about healthy food swaps, correct portion sizes and how to cook delicious family-friendly meals,” she adds.
“And most importantly, that you don’t need to restrict calories to an unhealthy low amount.
“I will always be a Healthy Mummy 28 Day Weight Loss Challenge member, there are so many recipes released every month that I couldn’t bear to miss out.”
6. Zena Mason
Despite the loss of three family members in just a few years, Mum Zena has found the strength to turn her health and life around. She’s lost 20kg and gained the confidence to do things she never thought possible.
Mum Zena has been through a lot these past few years but has managed to pick herself up and is making every day count.
Zena has now lost 20kg since 2017 while breastfeeding.
She says “It’s been a huge few years for me. In April 2015, I found my dad after 28 years.
“In July 2015, I was pregnant with my firstborn, and in December 2015, I found out she was incompatible with life and she was sent to the heavens.
“In March 2016, I fell pregnant with my son and in July 2016 my brother took his own life. I lost myself!”
But instead of giving up, Zena decided to take control. She joined The Healthy Mummy 28 Day Weight Loss Challenges in July 2017 and things started to improve.
She says, “When I joined the Challenges I was heading back to work, I had an eight-month-old and needed something easy to follow because I wasn’t a great cook.
“I also needed something that would cater to allergies as my son had recently been diagnosed with cow’s milk protein intolerance.
“The Healthy Mummy Challenge meal plan ticked all the boxes. Finding it was such a huge relief as it took the thought process out of everything!”
Zena has lost 20kg with The Healthy Mummy, 38kg since the birth of her son and all while extended breastfeeding.
ON SALE NOW
The Busy Mum’s Guide to Losing Weight on a Budget book includes the BEST 120 BUDGET Healthy Mummy recipes (all under $2.50 a serve).
This must-have book will help you get healthy, shed the kilos and become a MASTER of the meal prep!
The recipes are easy, TASTY and family friendly – and MADE FOR BUSY MUMS!
PLUS, we have included a pull out weekly meal planner for your fridge to make the organisation that bit easier!
The Healthy Mummy is a movement in both Australia and the UK (and hopefully in the U.S, too as it is in the process of being launched this year), with women supporting one another on their journey to a happier and healthier lifestyle.