Weight Loss

This one mum makes 40 dinners at $2.09 a serve (with all the macronutrients your body needs)

Hi – My name is Rhian and as well as being a busy mum of two young boys – I am also the founder of The Healthy Mummy which I am super proud to say is transforming the lives of millions of mums all over the world.

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The Healthy Mummy is a health and weight loss program created for busy mums and we started back in 2010 when I was pregnant and wanted to create a supportive and holistic program for mums (you can read my story here) and now millions of mums use our famous 28 Day Weight Loss Challenge and Healthy Mummy Smoothies every day and mums have lost over 3 million kilos with us!

My meal prep day

One of the BIG things I like to do and show mums is that healthy eating doesn’t need to be expensive!

So today, I did a little bit of meal prep! Well quite a lot actually! I made 40 serves of weeknight meals for a family of four for under $2.50 per person.

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How you can feed your family 40 weeknight meals for under $85

The Healthy Mummy meals are designed with a holistic approach, with no food group being cut out, everything in moderation and the most importantly, delicious!

This took me three hours to do which means I don’t have to cook again for the week and because I’m cooking in bulk, I’m saving so much money – so although it is hard work  – it is 100% worth it!

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The finer details

  • I spent $82.47 on food
  • I made eight meals enough for a family of four for two weeks
  • I made 40 serves of dinners PLUS leftovers
  • All food is healthy and yummy and has all the macronutrients you need

What I made

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All the food is from the 28 Day Weight Loss Challenge and you can see over 4,000 recipes in the challenge when you join.

A few of the recipes are on the blog already so you can check them out straight away (the links are below) AND a few are from the upcoming OCTOBER BUDGET 28 Day Weight Loss Challenge.

Zucchini & Bacon Slice ($1.50 per serve)
(Dinner plus leftovers great for lunchboxes or another meal)
Zucchini & Bacon Slice
Ingredients:
  • cooking oil spray
  • 6 free-range eggs, whisked (300 grams)
  • 1/2 cup reduced-fat Greek natural yoghurt (130 grams)
  • 1/2 cup reduced-fat milk of choice (125 mls)
  • 1/2 cup wholemeal self-raising flour (60 grams)
  • 1/2 cup reduced-fat cheddar cheese, grated (120 grams)
  • 2 small zucchini, grated (220 grams)
  • 1 brown onion, finely diced (100 grams)
  • 1 medium carrot, grated (70 grams)
  • 4 bacon rasher, lean & trimmed, diced (108 grams)

Zucchini & Bacon Slice-2

Method:
  • Preheat oven to 180C and spray a large baking dish with cooking oil.
  • In a large mixing bowl, combine whisked eggs, yoghurt and milk. Add grated cheese, zucchini, onion, carrot and chopped bacon. Fold in flour. Stir to combine.
  • Transfer to the prepared dish and bake for approx. 40-45 minutes (or until golden and a skewer can be removed from the centre clean).
  • Serve with a fresh salad or steamed veggies.
Beef & Vegetable Stir Fry ($2.49 per serve)
(Dinner & leftovers for lunch or another meal)
rhian Beef & Vegetable Stir Fry
Honey Soy Chicken & Salad ($1.95 per serve)
(Dinner & leftovers for lunch or freeze the chicken component for another dinner)
Honey Soy Chicken & Salad-2
Chicken Fajitas ($2.39 per serve)
(Dinner plus leftover chicken can be used in lunchboxes or freeze for another dinner)
Chicken Fajitas 2
Ingredients:
  • 400 grams chicken breast fillets
  • 1 tbsp lemon juice (20 mls)
  • 1 tsp dried oregano (1 grams)
  • 1 tbsp extra virgin olive oil (20 mls)
  • cooking oil spray
  • 4 spring onions, sliced (60 grams)
  • 1 red capsicum, sliced (100 grams)
  • 1 green capsicum, sliced (100 grams)
  • 4 wholemeal tortillas (180 grams)
  • 1/3 cup reduced-fat Greek natural yoghurt (86.7 grams)
  • 1 medium avocado, mashed (120 grams)
  • 2 tomatoes, chopped (200 grams)

Chicken Fajitas

 Method:
  • Slice chicken into strips. Whisk together lemon juice, oregano and extra virgin olive oil and place in a zip lock bag with chicken strips and refrigerate for 1 hour.
  • Lightly spray a non-stick frying pan with cooking oil over a medium heat. Add chicken and cook for about 3-4 minutes before adding the red and green capsicum and spring onions and cook until the vegetables are soft and the chicken is cooked through.
  • Serve tortilla topped with chicken and veggie mix, a dollop of yoghurt, a dollop of mashed avocado and tomato pieces. Wrap and enjoy.
Chicken & Corn Nuggets ($1.98 per serve)
(Dinner plus extra nuggets for lunchboxes or freeze for another dinner)
Chicken & Corn Nuggets

What are macronutrients?

Healthy Mummy nutritionist, Cheree says if you’re following a weight loss meal plan and making sure you are eating the right amount of calories for your needs but are still not getting results, then looking at your macro split may be the answer for you!

“Macronutrients are fats, carbohydrates and protein. When you adjust the percentages of each group that you consume across the day, you can target specific goals like weight loss, weight management, or muscle gain.

Looking at the macronutrient balance for health and weight loss a higher protein intake may result in overall body fat loss for some people. Higher fats can help reduce hunger, provide fuel for energy, help brain function and keep hormones balanced.

However, higher fat in other people can result in slowed weight loss, impaired digestion, and if you are not looking at the types of fats you are eating, you can consume too many saturated fats and increase your risk of heart disease.

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The carbohydrate percentage of the split will also vary depending on what your body responds to as a fuel source. If you are doing lots of exercise, then leaning towards a higher carb split, may give you better results. Carbs also provide you with fibre, which is essential for health as it regulates digestion, prevents constipation, and balances blood sugar. If you have a low carb split, you might not consume enough fibre.

A lot of people recommend a macro split of 40% carbs, 30% protein and 30% fat, however, for weight loss the split can vary depending on the person, and it should look more like carbs 10-30%, protein 25-50%, fat 25-40%.

Keep in mind that this balance is achieved across the day, for example, if you eat breakfast with higher carbs, then eat a lunch with more protein,” said Cheree.

PLUS get a FREE Budget Cooking recipe pack!

budget friendly recipe pack

Go here for your FREE copy.

My tips on how to save MORE money when meal prepping

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  1. Prepare your vegetables and marinate meats the night before. This will intensify the flavours and make the meat more tender.

  2. Feel free to skip searing off your meats before placing them in your dish. It really doesn’t make much difference to the texture of the meat if you’re slow cooking. The same goes for onions. Just cut them smaller beforehand.

  3. Greens are best added in the last 30 minutes of cooking, otherwise they tend to lose their colour and go very limp.

  4. As soon as you have finished slow cooking a meal, portion it into small, airtight containers, and cool in the fridge. Once cool, place in freezer for a later date.

  5. Have appropriate storage containers and label what you’ve prepared.

Results from mums using The Healthy Mummy Plans

Sascha Farley

Sascha says, “Over 30kg gone from using The Healthy Mummy 28 Day Weight Loss Challenges and maintaining it couldn’t be more enjoyable”

7 tips to reduce belly fat if you have PCOS

Charlotte Leorke

Charlotte has gone from 110.5kg to 80kg, losing 30.5kg!

She says, “Since joining #teamhealthymummy my biggest achievement would have to be how far I’ve come in my presence of mind. I now have next to no worries on what people think of me.”

Charlotte Leorke

Renee Harrison

Mum Renee from Central Queensland has overcome depression and anxiety stemming from an abusive relationship and transformed her body losing 51kgs.

She says “previously I lived day by day, but now I embrace life as it were my last day on the earth!”.

Renee-29_8

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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.