Get your FREE 7 day guide of home fitness, meal plan and support

The Healthy Mummy has pulled together a comprehensive and FREE guide for you to follow for one week including a meal and fitness plan.
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Searching for an easy-to-follow meal plan with exercises that you can do from the comfort of your living room? Well, fear not The Healthy Mummy has pulled together a comprehensive and FREE guide for you to follow for one week.

With the majority of Australia in lockdown, it’s not easy to get to the gym so we have included some FREE workouts from our The Healthy Mummy app that you can do at home as well as a seven-day meal plan and support for your overall health and wellbeing.

A message from Healthy Mummy founder Rhian Allen

“Being a mum is HARD WORK and we all totally GET IT here at The Healthy Mummy! This understanding and empathy shines through in the recipes, the exercises, the products and the amount of budget and family friendly products available. We understand how hard it is for so many mums to get to the gym, and to make a meal from scratch,” she says.

We are all tired but so many mums say they don’t feel or look like they did before they had kids, which is why I created The Healthy Mummy. All of the exercises can be done from home without expensive gym equipment. In fact, for some you can use your kids as weights!

“Another big part of what we offer is SUPPORT. The aim of the The Healthy Mummy focus is to educate mums how they can make small changes to their life to become healthier and also show them how they can change their life to a healthy one for them and their family.

YOUR FREE 7 Day Health and Fitness Guide from the 28 Day Weight Loss Challenge


With over 5,500 recipes and customisable weekly meal plans, The Healthy Mummy App does all the planning for you. We recommend 3 main meals and 3 snacks a day, and you can customise all the recipes to suit you and your family.


No matter what your fitness level or how much time you have to exercise, the Healthy Mummy App has an at home work out for you. From Hiit Works to Pilates, Dance fit – we have a workout to suite you.

Support and Wellbeing

Mental wellbeing is CRITICAL to our health and wellness and we should discuss it EVERY DAY. On The Healthy Mummy app we have a heap of tools to help support YOU on your weight loss and healthy lifestyle journey. On the app, we have meditations, self care videos, video talks from our experts including mental wellbeing talks, cooking videos as well as podcasts.

Your 7 Day Plan…


Breakfast: Sweet potato & egg brekkie bites

Sweet Potato and Egg Brekki Bites

These delish Sweet Potato And Egg Brekkie Bites are the perfect ‘grab and go’ breakfast for those mornings when you need to get out of the house, pronto. They also make a fantastic, protein-packed snack.

Get the recipe here.

Lunch: No-Rice Sushi

No Rice Sushi

Sushi is always a good idea! This version has no-rice making it a light, yet sustaining lunch due to the salmon and avocado providing health fats and protein. At 209 calories this lunch is a great and quick option.

Find the recipe here.

Dinner: One Pot Spaghetti Bolognese

healthy spaghetti bolognese

Spaghetti Bolognese is a true family favourite. This recipe is loaded with veggies and is prepared in one pot – easy! This recipe makes 6 serves and is a great mid-week meal on the table in around 30  minutes!

Get the recipe here

Watch how to make it!

Snacks: Healthy Chocolate Weet-Bix Slice

Kaitie meal prep budget snacks weet bix slice

One of the Healthy Mummy’s most popular recipes, this is a delicious and decadent chocolate slice recipe that is high in fibre and healthy fats to keep you feeling fuller for longer. Plus it’s under 200 calories!

You can get this recipe here.

Workout: Belly Blaster Workout

Led by our AWESOME Healthy Mummy Fitness Trainer Wendy Smith, the Healthy Mummy Belly Blaster workouts are short routines, ideal for busy mums who want to work on blasting fat and toning the tummy area.

This workout combines cardio and core strengthening and is approximately 5 minutes long, so great to fit in after a walk, jog or other cardio activity you may include in your day. You could do one workout in the morning and then finish the day with another routine, at your relevant fitness level.


Breakfast: Quick and easy breakfast banana split

Breakfast Banana Split

Here’s a popular dessert that’s so healthy you can eat it for breakfast. It’s a great recipe for fussy eaters who might enjoy combining the ingredients themselves to make it ‘just right.’ With no added sugar, and just a handful of simple ingredients, you can have a less stressful breakfast with this tasty recipe.

Get the recipe here.

Lunch: Chicken Caesar Wrap

chicken caesar wrap

This recipe can be made entirely from leftovers, if you have some ham in the fridge, or some chicken from last night, add this into your wrap with a boiled egg and lettuce and voila! 261 calories done.

Find the recipe here.

Dinner: Super Speedy Beef Stir Fry Just 245 Calories

Super Speedy Beef Stir Fry

If you want a healthy meal that takes just 15 minutes to prepare, this Speedy Beef Stir Fry is for you. Super quick, super tasty and super healthy. You can swap the veggies to what you have on hand and the beef for chicken if you prefer. Totally flexible.

Get the recipe here

Snacks: Paprika Roasted Chickpeas

Having a jar of these in the cupboard is a great way to ensure you always have a healthy snack on hand when needed. You can adjust the recipe if you fancy something sweet by swapping the paprika and salt for some brown sugar and cinnamon.

45 CALS Serves 1, Prep time 10 mins, Cook time 30 mins

¼ cup tinned chickpeas, drained
¼ tsp extra virgin olive oil
¼ tsp smoked paprika
pinch of salt

1 Preheat the oven to 180ºC.
2 Drain chickpeas. Tip onto paper towel, then rub gently to dry them. Transfer to a lined baking tray.
3 Drizzle with olive oil and toss to combine. Sprinkle with paprika and a pinch of salt and bake for 30 minutes.
4 Allow to cool slightly to serve.
TIP Make extra and store in an airtight container in the pantry for up to a week.

Workout: Lower Body and Arms workout

Nathalia Melo heads up our 28 Day Stronger Program and in this workout, targets the lower body and arms. Nathalia’s workouts are designed for mums to gain strength and cardio fitness. This is a full 25 minute workout including warm up and cool down.


Breakfast: Nutty toasted muesli & yoghurt breakfast sundae

Toasted Muesli & Yoghurt Sundae

Make this deliciously nutty muesli ahead of time and you’ve got a super healthy breakfast that only takes 30 seconds to throw together in the morning.

Get this recipe here.

Lunch: Poached Chicken, Avocado and Blood Orange Salad

Poached Chicken, Avocado and Blood Orange Salad

A salad packed with vitamin C, folate, protein and fibre, this Poached Chicken Salad comes in at 310 calories. What more could you ask for!? Topped with blood orange, this is a salad that will suit any season.

Find the recipe here.

Dinner: Slow Cooker Porcupine Meatballs

Slow Cooker Porcupine Meatballs

Slow cooked, delicious and full of hidden veggies. If you’re looking for a healthy dinner to feed the kids, then you HAVE to try these meatballs! Top with some parmesan cheese for a decadent touch.

Get the recipe here

Snack: Healthy “Nutella” Bliss Balls

Healthy “Nutella” Bliss Balls

Full of yummy dates, hazelnuts, and cacao this healthy recipe will leave you wanting more. And at just 90 calories per ball, you can absolutely have 2 or 3 without any judgment from us!

Get the full recipe HERE.

Workout: Butt and Thigh Hiit Workout

This is a great example of some of the workouts available on the 28 Day Weight Loss Challenge. This one led by Laura Greenwood is a HIIT Workout focussing on the butt and thighs. The exercises go for 30 seconds with a 10 second break over 18 exercises.

HIIT or High-Intensity Interval Training is a form of cardio performed at high intensity for a short duration, with an equally spaced resting phase. Fat burning HIIT workouts are a great way to burn a maximum amount of fat in a short period of time.


Breakfast: Mexican wrap

Mexican Roll UpBring the ‘trendy cafe style breakfast’ home by whipping up this delicious and healthy Mexican Wrap. Ideal for a weekend breakfast or a busy breakfast-for-dinner weeknight.

Lunch: Sticky Pork Meatball Bowl

Cassie's Sticky Pork Meatball Bowl

Make in advance and then heat up each for a quick lunch on Thursday. Serve these meatballs in some sides such as brown rice and salad, leaving you feeling light and fresh! This recipe is 350 calories.

Find the recipe here.

Dinner: Comforting Chicken Curry Potato Bake

This Chicken Curry Potato Bake is pure comfort food made healthy. The whole family will love this mild curry dinner, and you only need a handful of ingredients to make it. Serve it with some green beans.

Get the recipe here

Snack: Easy Zucchini Muffins

Using ingredients you probably already have in the pantry and fridge, these muffins are a delicious savoury snack you can make in a big batch and store to enjoy throughout the week.

Get the recipe here

Watch how easy they are to make!

Workout: Mum and Kids Workout

This workout from the 28 Day Weight Loss Challenge will give mums the perfect opportunity to involve their kids in staying active. Along with our Dance Cardio trainer Jade Hatcher, you get to spend some quality time together helping the little ones burn off excess energy whilst you smash your health goals. These workouts are suitable for kids of all ages and fun for the whole family!

What’s more, they are only 10 minutes long so no chance for the kids to get bored.


Breakfast: Banana, berry & yoghurt breakfast muffins

Banana, Berry & Yoghurt Breakfast Muffins

Cake for breakfast? Yes please! You’re not going to find too many kids who object to something cake shaped for brekky.

Get the recipe here.

Lunch: Cauliflower Cheese Toastie


You wouldn’t think a toastie is particularly healthy would you? At 288 calories this is a classic toastie with a healthy twist. This Cauliflower Cheese Toastie can be made with 5 ingredients or less meaning it’s a great summer time lunch.

Find the recipe here.

Dinner: Sticky Chicken and Fried Rice Tray Bake

This Asian inspired ‘all-in-one’ tray bake dish is just like a Chinese takeaway, all in the one pot! It’s a perfect ‘fakeaway’ meal for the weekend or weeknight dinner without all the calories or cost. It just takes 15 minutes to prepare and cooks in under an hour.

Get the recipe here

Workout: Boxing with Laura

Along with a range of different workouts available in the Healthy Mummy App, we also have Boxing workouts to target your whole body. They will give you a  great cardio boost, providing a high intensity workout to maximise your effort in a short period of time. Boxing makes it easier to burn calories faster and in turn lose weight faster.


Breakfast: Avocado & baby spinach breakfast pizza

Avocado & Baby Spinach Breakfast Pizza

A delicious pizza with all your favourite breakfast toppings. Get your day of healthy eating off to a fabulous start!

Get the recipe here.

Lunch: Spiced chickpea nourish bowl

Spiced Chickpea Nourish bowl

410 calories. Need something warm and filling for lunch today? Looking for a meat-free meal option? Try this delicious Spiced Chickpea Nourish Bowl.

Dinner: Mexican Lasagna


Mums LOVE this really popular recipe from the 28 Day Weight Loss Challenge. This is super tasty, high in protein and low fat dinner that the whole family will love!

Get the recipe here

Snack: 2 Ingredient Pannacotta

When you think of traditional Panna Cotta, you might think of cream, sugar and vanilla as the basic ingredients. Yummy but heavy on the calories. Panna cotta actually means ‘cooked cream’ in Italian.

Our recipe, NEW to the 28 Day Weight Loss Challenge combines jelly and greek yoghurt for the most amazing results! So simple, yet so delicious. And only 48 calories per serve!


  • Packet of lite jelly – flavour of choice (9 gram sachet)
  • 1 cup of greek yogurt
  • 1 cup of boiling water


  1. Make the jelly using all the crystals and just 1 cup of boiling water
  2. Allow the jelly to cool
  3. Add 1 cup of greek yogurt to a bowl
  4. Add the cooled jelly
  5. Mix well in a whisk motion using a fork so there texture is smooth
  6. Pour evenly into 6 silicone muffins trays or individual cups
  7. Refrigerate overnight and enjoy!!

Watch how easy it is to make here!

Workout: Kettlebell Workout

A kettlebell is a great piece of equipment to invest in, as they can be used in lots of different exercises. A kettlebell looks like a cast-iron cannonball with a handle on top. They come in various weights and are not that expensive to buy.  Using a kettlebell will improve your strength, cardio, stability, and balance.

Try this Kettlebell Work out below


  • 10 x Hip thrusts
  • 10 x Goblet Squat
  • 10 x Kettlebell deadlift
  • 10 x Reverse lunges per side
  • 10 x Kettlebell swings

Repeat this four times


Breakfast: 4 ingredient haloumi & spinach frittata cups

Haloumi And Spinach Frittata Cups

A healthy, savoury breakfast that is great to make for the whole family. It’s great when you have time to sit down and enjoy a meal together. With just 4 ingredients, this could be a recipe to keep up your sleeve for when you feel like something special. Or make a few and just reheat when you need a healthy meal.

Get this recipe here.

Lunch: Vietnamese Crunchy Chicken Salad


This is a super easy salad to whip using BBQ chicken and makes a great weekend lunch or something to take to a BBQ. Just 460 calories.

Find this recipe here.

Dinner: 20-minute Spinach Pesto Pizza

With a wholemeal base, plenty of greens, and low-fat, high protein cheese, this delicious and healthy dinner recipe is weight loss perfection.

Get the recipe here

Snack: Coconut Date Delight

Here is a great fix for a sweet craving, from our 28 Day Weight Loss Challenge. An easy to prepare and healthy snack with the sweetness of dates and goodness of nuts and coconut.

Ingredients (Makes one serve)

  • 3 medjool dates, fresh
  • 1 tablespoon pistachios, unsalted
  • 1 tablespoon walnuts
  • 1 teaspoon shredded coconut


  • Cut dates in half and remove pits. Roughly chop pistachios and walnuts and combine.
  • Fill each date half with nut mixture, sprinkle with coconut to serve.


Getting the right mindset and looking after your mental health is an integral part of looking after your overall health. Mediation can be an amazing tool to help you do this, and a great way to destress and clear your mind.

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You can find out more or join the 28 Day Challenge HERE.

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