Lifestyle

An entire day of weight loss meals & snacks for $7.41 on the weight loss plan used by 100,000’s of mums

Hi everyone – my name is Rhian, and I am the Founder of The Healthy Mummy (you can read about why I started the business here) 

You can also follow me on instagram at @Rhianbusyallen

And below I have shown what a day of food looks like on the 28 Day Weight Loss Challenge.

rhian breakfast

And the great news is that the food is family friendly and things are easy changed if you have a fussy eater.

meal plan

PLUS if you don’t like any of the meals you can use the 28 Day Challenge meal planner customiser to swap to a different meal (and we have over 4,000 to choose from!)

rhian burgers

And the SUPER good news is that as well as eating healthy and delicious food – this entire menu to feed 4 will cost you $7.41 per person and everything is UNDER $2.15 a serve

  • The cost of this food for one day for one person is $7.41
  • The cost of all of this food for a family of 4 (4 serves per meal and including all snacks) is $29.64

rhian wontons cooker

 

Check out the incredible transformation from Sarah Maynard  from using the 28 Day Weight Loss Challenge who went from size 26 to size 10 – AMAZING work Sarah!

sarah maynard

A day of meals on the  28 Day Weight Loss Challenge for $7.41 for person

The menu – Breakfast paleo eggs and bacon (308 cals), mid morning snack – Crab, corn & dill  wontons (140 cals), lunch – chicken pasta salad (301 cals), mid afternoon snack Banana bread  (160 cals), dinner Dragon sauce burgers (435 cals), after dinner snack – cinnamon doughnuts (171 cals). Please note that I served slightly bigger serves for my hubby as he eats a lot!

Plus I have included a FAB workout from the September 28 Day Challenge too – you can scroll to the end of the blog for this 🙂
Wendy belly blast workout 2

Please note I have included the nutrition details on each meal (and you get all this detail on ALL 4,000 recipes in the 28 Day Challenge app too). And FREE SUGAR is defined by the World Health Organization as “all monosaccharides and disaccharides added to foods by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, and fruit juices”

This meal plan is approx 1500 calories but in our app you can set a higher calorie meal plan or adjust your meal plan according to your BMR needs

Eggs bacon

Paleo Popovers with Bacon, Eggs and Tomato – 308 cals

  • Ingredients below are are to serve 1
  • Prep time: 10min
  • Cook time: 25min
  • Cost per serve $1.35

Ingredients

  • Cooking oil spray
  • 1 tbsp coconut flour 10g
  • 2 eggs 100g
  • 30ml almond milk
  • 1 rasher lean bacon 27g
  • 1 cup kale, shredded 30g
  • 1/2 tomato, diced 50g
  • salt
  • pepper
  • 1 tsp lemon juice 5ml

rhian close up eggs

Method

  • Preheat oven to 200C. Lightly spray 2 holes (per serve) of a muffin tin tray with cooking oil. Place tray in the oven to heat.
  • Combine coconut flour, one of the eggs (per serve) and the almond milk until a smooth batter is formed.
  • Remove the muffin tray from the oven and pour the batter into the hot tins to 3/4 full. Return tray to the oven and cook for 20-25 minutes, or until the popovers are golden brown.
  • While popovers are cooking, heat a frying pan over medium-high heat. Add the bacon and cook for 3-4 minutes on each side or until crispy.
  • Crack in the remaining egg(s) and fry until cooked to your liking. Half way through cooking the egg, add the kale and tomato and cook for a minute or two, or until kale has wilted and tomato has started to release its juices. Season with salt and pepper and a squeeze of lemon juice.
  • Serve popovers with bacon, egg, kale and tomato on the side.

Nutrition details

  • Kj: 1296
  • Cal: 308
  • Protein:26
  • Fibre: 31.2
  • Total Fat: 14.6
  • Carbs: 10.7
  • Sat Fat: 5
  • Total Sugar: 4.7
  • Free sugar: 0
    rhian wontons kitchen
    Crab, Corn and Dill Wonton Bites – 140 cals
    • Ingredients below serve 10
    • Prep time: 15min
    • Cook time: 10min
    • Cost per serve 0.97 cents

Ingredients

  • Cooking oil spray
  • 170g tinned crab meat, drained weight
  • ½ cup light cream cheese 130g
  • 1 cup creamed corn 120g
  • 1 Tbsp olive oil 20ml
  • 1 Tbsp fresh dill, chopped 5g
  • ½ tsp chilli flakes 0.5g
  • 1 packet wonton wrappers 270g

wontons close up

Method

  • Preheat oven to 180C and lightly spray 40 holes of 2 mini muffin trays with cooking oil spray (or cook in 2 batches of 20 if you only have one mini muffin tray)
  • Combine the crab meat with cream cheese, creamed corn, olive oil, dill and chilli.
  • Place a wonton wrapper in each prepared mini muffin hole to make a bowl shape. Bake for 5 minutes until wonton bowls are crisp. Remove from the oven.
  • Spoon an even amount of the crab filling into each wonton bowl and bake for a further 5-10 minutes or until filling is heated through.
  • Serve 4 wonton bites per person.
  • Leftover wonton bites can be stored in an airtight container in the fridge for 3-4 days.

1R1A4198

Nutrition details

  • Kj: 588
  • Cal: 140
  • Protein: 6.2
  • Fibre: 0.4
  • Total Fat: 4.7
  • Carbs: 17.9
  • Sat Fat: 2
  • Total Sugar: 2.7
  • Free sugar: 0

chicken

Chicken Pesto Pasta Salad  – 330 cals

  • Ingredients below serve 1
  • Prep time: 10min
  • Cook time: 15min
  • Cost per serve $1.54

Ingredients

  • 40g wholemeal pasta, any shape
  • cooking oil spray
  • 80g chicken breast
  • 1/4 tsp Italian mixed herbs 0.25g
  • salt
  • pepper
  • 1 stalk celery, finely diced 40g
  • ½ Lebanese cucumber, diced 100g
  • 1/4 cup corn kernels 40g
  • 1 Tbsp fresh parsley- chopped 5g
  • 1 Tbsp reduced-fat Greek yoghurt 20g
  • 1 tsp mayo 4g
  • 1 tsp pesto, store-bought 4g

mixing

Method

  • Cook pasta according to packet directions, drain and set aside.
  • Heat a frying pan over medium-high heat. Lightly spray with cooking oil spray. Season chicken with the dried herbs, salt and pepper. Place in the pan and cook for 3-4 minutes each side, or until cooked through. Remove from the pan and set aside. Slice.
  • Toss together the cooked pasta, celery, cucumber, corn, parsley, yoghurt, mayonnaise and pesto until well combined.
  • Top with chicken slices to serve.

rhian chicken

 

Nutrition details

  • Kj: 1266
  • Cal: 301
  • Protein: 28
  • Fibre: 6.8
  • Total Fat: 7.1
  • Carbs: 27.9
  • Sat Fat: 2.1
  • Total Sugar: 0
  • Free sugar: 0

rhian banana bread

Gluten Free Banana and White Choc Bread – 166 cals

  • Serves: 8
  • Prep time: 5min
  • Cook time: 40min
  • Cost per serve 0.45 cents

Ingredients

  • 2 bananas 180g
  • 2 Tbsp rice malt syrup 40ml
  • 2 eggs 100g
  • 1 tsp vanilla extract 5ml
  • 1/4 cup sunflower seeds 48g
  • 1 cup buckwheat flour 120g
  • 1 tsp baking powder 2.5g
  • 1/4 cup white choc chips 30g

snack

Method

  • Preheat oven to 180C and line a loaf tin with baking paper.
  • In a food processor combine the bananas, rice malt syrup, eggs, vanilla and sunflower seeds until smooth.
  • Add the flour and baking powder. Mix for a further 30 seconds until smooth.
  • Add the white choc chips and stir through until just incorporated.
  • Pour batter into the prepared tin and bake for 30-40 minutes or until a skewer inserted into the centre comes out clean.
  • Slice into 8 pieces. One piece is one serve.
  • Leftovers can be stored in an airtight container in the fridge for 3-4 days or freeze for up to 2 months.

Nutrition details

  • Kj: 696
  • Cal: 166
  • Protein: 5.7
  • Fibre: 3
  • Total Fat: 6
  • Carbs: 23.4
  • Sat Fat: 1.7
  • Total Sugar: 11.1
  • Free sugar: 6.7

burgers

Dragon Sauce Turkey Burgers – 435 cals

  • Ingredients below serve 2
  • Prep time: 20 min
  • Cook time: 15 min
  • Cost per serve $2.05

Ingredients

  • 1 clove garlic, crushed 3g
  • 1 tsp ginger, finely grated 4g
  • 1 tsp apple cider vinegar 5ml
  • ½ tsp sesame oil 2.5ml
  • 1 Tbsp tamari 20ml
  • 1 Tbsp tomato paste 16g
  • ½ tsp sesame seeds 2g
  • pepper
  • ¼ tsp chilli flakes 0.25g
  • 130g turkey mince
  • 1 egg 50g
  • ½ carrot, finely grated 35g
  • ½ brown onion, finely grated 50g
  • cooking oil spray
  • 2 wholegrain rolls 160g
  • ¼ avocado 30g
  • 1 cup baby spinach 30g
  • ½ tomato, sliced 50g
  • ¼ red onion, thinly sliced 25g

burger 3

Method

  • Make the dragon sauce by combining the garlic, ginger, apple cider vinegar, sesame oil, tamari, tomato paste, seeds, some pepper and the chilli flakes in a saucepan over a medium heat.
  • Simmer for 5-10 minutes until sauce has thickened slightly. Set aside, keeping warm.
  • Make the burgers by combining the turkey mince, egg, carrot and brown onion in a mixing bowl. Mix thoroughly and then divide into 2 portions and roll into patties.
  • Heat a frying pan over medium heat and lightly spray with cooking oil spray. Add the patties and cook for 3-4 minutes on each side or until cooked through.
  • Slice open the rolls and spread the bottom half of each roll with some avocado.
  • Top with some baby spinach, tomato, red onion and a turkey patty on each burger.
  • Drizzle over the dragon sauce and top with remaining half of roll (per serve) to serve.

rhian eating burger

Nutrition details

  • Kj: 1822
  • Cal: 435
  • Protein: 25.7
  • Fibre: 9.2
  • Total Fat: 17.4
  • Carbs: 39.2
  • Sat Fat: 4.5
  • Total Sugar: 11.4
  • Free sugar: 2.2

Cinnamon doughnuts – 171 cals

cinnamon

Gluten & Dairy Free Cinnamon Doughnut Muffins 

  • Ingredients below serve 6
  • Prep time: 10min
  • Cook time: 20min
  • Cost per serve 0.95 cents

Ingredients

  • 1 cup quinoa flakes 160g
  • cooking oil spray
  • 1 Tbsp coconut flour 10g
  • 1 tsp baking powder 2.5g
  • 1/3 cup coconut sugar 70g
  • 1 egg 50g
  • 1 tsp vanilla extract 5ml
  • 1 cup almond milk 250ml
  • 1 Tbsp cinnamon 4g

Method

  • Place the quinoa flakes in a food processor and blitz to form a flour.
  • Preheat oven to 180C and lightly spray 12 holes of a mini muffin tray with cooking oil spray.
  • Combine the quinoa flour, coconut flour, baking powder and 1 tablespoon of the coconut sugar in a bowl. Add the egg and vanilla. Pour in the milk a little at a time, stirring after each addition to form a smooth batter.
  • Divide the batter evenly between the prepared muffin tin holes and bake for 15-20 minutes or until golden and a skewer inserted into the centre comes out clean.
  • Carefully remove the mini muffins from the tray and roll in remaining coconut sugar and the cinnamon.
  • Two mini muffins is one serve. Leftovers can be stored in an airtight container in the fridge for 3-4 days.

dessert

Nutrition details

  • Kj: 720
  • Cal: 171
  • Protein: 5.6
  • Fibre: 2.5
  • Total Fat: 3.8
  • Carbs: 26.8
  • Sat Fat: 0.8
  • Total Sugar: 11.2
  • Free sugar: 8.8

Try a BOOTY BUSTING exercise workout too!

The 28 Day Weight Loss Challenge also provides you with over 350 workout videos – that you do at home and are SUPER effective.

Try this from the BOOTY BUSTING exercises and then come and join us here for the full 28 Day Plan to bust the booty!

Results From Mums on the 28 Day Weight Loss Challenge

Mums have incredible results on our plans. Whether mums have 50kg* or 5kg* to lose we can help.

You can see daily results posted on our website from mums sending in their weight loss results and you can also join our private group to see 1000’s of results from mums and be part of our supportive community of like minded mums on a healthy weight loss journey

Tamara Deborah has lost 41kg

Making the decision to completely change your life isn’t easy. But for me, being overweight, unfit, unhealthy and lethargic was without a doubt so much harder than what the past 18 months has been.
I’ve lost 41kgs using the 28 day weight loss challenges and Healthy Mummy  Smoothies. The Healthy Mummy has helped make it easier to make such big changes.
Choose your hard!

Tamara weight loss

Tawhai has lost 52kg

When I found The Healthy Mummy in August 2014 I was desperate to lose weight for my wedding but was so overwhelmed with the amount I needed to lose. After years of losing and gaining weight I needed something I could easily follow, adapt for my family and be able to maintain. As soon as I looked at the 28 Day Challenges I signed up and ordered some smoothie tubs, it has been one of the best decisions for myself and my family. I lost 52kgs in 15months and gained more energy, confidence and fitness. I’ve had some extremely hard days and weeks we all do, but what’s important is to never give up.

Tawhai weight loss

 

rhian_allen
written by:

Rhian Allen

Rhian is the Founder of the Healthy Mummy brand and passionate about empowering mums to live a healthier life. Rhian founded the Company in 2010 and it is now the biggest mums only health & weight loss community in the world.