Meal prepping helps wife and husband lose 55kg between them

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Sam has lost 35kg since starting the Healthy Mummy, going from a size 20 to a size 10/12. And between her and her husband, they have lost close to 55kg!

This mum says the key to their weight loss is all in the planning and preparation of meals and snacks!

“Through the 28 Day Weight Loss Challenge I have discovered that healthy eating doesn’t mean eating things we don’t like, and it doesn’t have to be expensive!” Sam says.

Samantha and her husband before and after weight loss

Meal prepping for weight loss

Since joining the 28 Day Weight Loss Challenge Sam and her family no longer purchase takeaway. Sam use to purchase takeaway a couple of times a week. As a result, she has been able to save hundreds of dollars.

You see, the 28 Day Weight Loss Challenge has inspired Sam to get meal prepping! By preparing her 28 Day Weight Loss Challenge meal plan in advance, storing dinner in the freezer and sipping on Healthy Mummy Smoothies when in need of a quick breakfast or pick me up – Sam has been able to stick to healthy eating and the desire to purchase takeaway diminished!

“I store all of our snacks in the freezer in containers and bags pre-packed and ready to grab out for afternoon tea or school lunch boxes!” says Sam. When meal prepping she always prepares 1-2 serves extra each night at dinner to allow for spares to build up the families supply in the freezer.

Check out everything you need to know on freezing and reheating food.

As a self-confessed chocoholic and takeaway addict, learning how to make healthy and delicious treats has been a huge bonus for keeping Samantha on track.

“Meal prepping has been my saving grace and has allowed me to stay on track majority of the time, working hard to make sure I stick to my goals!” she said.

Samantha before and after

Sam’s top 10 tips for meal prepping on a budget

1. Substitute ingredients

Don’t just skip a recipe because you may not have 1 or 2 ingredients available in the pantry. Do a quick check and substitute something similar OR leave it out!

2. Use what you have

When you are just starting out, use up the ingredients you already have and replace them with a healthier version as you run out e.g. white flour/replace with wholemeal when it runs out.

3. Check what meat is on sale

Check the catalogues for your local supermarkets/butchers for sales and plan your meals around the cheapest packs of meat you can find.

4. Customise


Customise your meal plan to suit your family. We sometimes repeat meals a few times during the week. I cook an extra 1-2 serves of dinner each night for the freezer and my husbands lunches.

5. Repeat

Repeat meals during the week and repeat snacks! The snack recipes are usually in bulk quantities so choose 2-3 that appeal to you and spread them out over the week.

6. Check the pantry

Check the pantry before you shop and plan your meals around what ingredients you already have.

7. Freeze everything

Get your fruit in the freezer before it goes off, freeze leftover stock from recipes in ice cube trays (you can also do this with milk, yoghurt, sour cream)

8. Stick to your list

shopping list

Don’t buy anything off the list. Plan your meals before you shop and only add household goods to your shopping trolley.

9. Smoothies

The Healthy Mummy Smoothies are not only delicious but cost effective when replacing meals. Try to replace 1-2 meals a day with them or use them for snacks also.

10. Be prepared

Always having some meals and snacks prepared in the freezer means #noexcuses to BUY takeaway!

Sam’s top 10 favourite Healthy Mummy meals and snacks! 

1. Peanut Bubble Crunch

Peanut bubble crunch

Like an LCM bar but without the processed sugar, preservatives and all-round nasties. Make these with your kids and then pack them in their lunch boxes come back to school and you’ll be mum of the year!

Get the recipe here!

2. Stovetop lasagne

This recipe is probably one of, if not the, most popular recipes on The Healthy Mummy. Lasagne can be tricky and time consuming, but not this one! Great for a big busy family with hungry little eaters waiting at the table.

Get the recipe here!

3. Slow cooked Asian Chicken

Anything slow cooked and you know you are in for free time. Chuck it all in the slow cooker and be on your way knowing dinner will be on the table!

Get the recipe here!

4. Choc chip muffins the healthy way

choc chip muffins

Muffins with choc chips healthy!? YES. These are made frequently by our Healthy Mummy community and they come with rave reviews every time. Get baking!

Get the recipe here!

5. Choc Lava Mug Cake

choc lava mug cake

When the chocolate hit comes calling but you don’t want to throw away all your good efforts? This chocolate microwave cake is the perfect answer. So easy and decadent.

Get the recipe here!

6. Easy Chicken Nachos

easy chicken nachos

Who doesn’t love a good nachos? This particular one is made with lean chicken and is very kid-friendly, so much so that your kids will be pinching some of your chips!

Get the recipe here!

7. Bacon and Zucchini Slice

bacon and zucchini slice

This is a great recipe to get the kids involved (whisking, mixing and pouring is involved), or to meal prep with as it freezes well! Baking for 45 minutes allows you to do something else for that long…heaven.

Find this recipe in the 28 Day Weight Loss Challenge recipe hub.

8. Chicken Parmigiana

Parmigiana is a nostalgic meal, something many of us crave if we had it frequently as a child. Well, now you can but in the healthy way which is just as tasty!

Get the recipe here!

9. Sweet potato chips

When hot chips just aren’t on your meal plan opt for these sweet potato ones, which we think taste even better as there is no guilt (added fat, oil, salt) in the ingredients!

Find this recipe in the 28 Day Weight Loss Challenge recipe hub.

10. One Pot Spaghetti

Anything with the words ‘one pot’ in it for a recipe is most mums dream! It means it requires little action in cooking and even less washing up! Serve spaghetti without the messy pots and pans after…count us in.

Get the recipe here!

Join the 28 Day Weight Loss Challenge and learn how to Meal Prep and Time Save on our February Challenge.

february challenge

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