Recipes

A week in the life of The Healthy Mummy 28 Day Weight Loss Challenge

Here at The Healthy Mummy, we strive to make life as easy and as healthy as possible for our mums. Our meal plan is designed to suit all dietary needs and requirements. And better still, our meal plan is designed to support energy, weight loss and balance.

Kerrie O’Brien is one of our amazing mums and has transformed her life by following The Healthy Mummy 28 Day Weight Loss Challenge and says that The Healthy Mummy has helped her to become a better version of herself!

Kerrie takes us through her weekly food diary for inspiration on how to stay in shape.

A week on a plate of Healthy Mummy Kerrie O’Brien

Day 1

kerrie o brien food plan

Breakfast

The Healthy Mummy bloated tummy smoothie

We all know that breakfast is the most important meal of the day as it breaks the overnight fast and fuels you up for the day. The Healthy Mummy Smoothie is always a great way to start your day, especially when you are in a hurry! The smoothie will provide you with optimal nutrition with over 25 vitamins and minerals.

Morning Tea

Beetroot mint cashew dip and veggies, crackers and boiled egg

Beetroot Dip

A great way to get in your vegetables. Being high in fibre, vitamins and minerals, these foods are vital for health and maintenance of your body. The boiled egg is a great source of protein which helps to keep you fuller for longer.

Lunch

Olive, feta, tomato and tuna with butter beans and choc almond bliss ball

olive feta tomato tuna salad

Lunch is a very important meal to keep your blood sugar levels balanced.  The tuna, beans and feta are great sources of protein which will help you stay fuller for longer. For additional nutrients, Kerrie has added green leafy vegetables.

The almond bliss balls are nutritious and help to conquer that sweet tooth.

Afternoon Snack

Caramel choc top smoothie and chewy choc muesli slice

Caramel Choc Top Smoothie

The Health Mummy smoothies are a great snack to keep your blood sugar levels balanced and to avoid the sweet snacks.

Dinner

Easy chilli con carne

Chilli-Con-Carne

Research shows that eating dinner as a family is important to encourage and model healthy eating habits.  It is also a great opportunity for the family to share their thoughts and feelings.

Evening Snack

Apple and date slice

kerrie o brien apple and date slice

Day 2

kerrie o brien week 2

Breakfast

Lemon cheesecake porridge

Ginger & Lemon Cheesecake

The oats in this breakfast is a great source of fibre which helps to keep you fuller for longer.

Lunch

Olive, feta, tomato and tuna with butter beans and choc almond bliss ball

Chocolate bliss balls

A great way to get in your vegetables and fish. Fish is a great source of omega 3 fatty acids which has important health benefits for your body and your brain.

Afternoon Tea

Raw cherry slice and choc almond ball

Delicious No Bake Raw Cherry Slice

Protein is a great way to keep you fuller for longer which is why this choc almond ball is a great choice!

Dinner

Hoisin pork with greens and rice

rice meal

Green vegetables are an important addition to your daily consumption of food. They are a great source of important minerals, vitamins and antioxidants.

Evening Snack

Raw apple and date slice

kerrie o brien apple and date slice

A healthy way to curb that sugar craving!

Day 3

Kerrie o brien day 3

Breakfast

Blueberry banana bang smoothie

Banana & Blueberry Smoothie

Blueberries are a great fruit to start your day with as they are the highest in important antioxidants.

Morning Tea

Hummus dip and veggies, crackers and boiled egg

Healthy, Spicy Hummus Dip with Veggie Sticks

This is a great combination for a snack as it combines the high protein foods of hummus and egg, with the vitamin and mineral found in the vegetables.

Lunch

Vegetarian lasagne and salad

Vegetable Lasagne

Yum! What an easy and delicious way to get in those important vegetables!

Afternoon Snack

Choc chewy muesli slice (free recipe) and The Healthy Mummy power bar

power bar

The Healthy Mummy 28 Day Weight Loss Challenge Snack Bars are a delicious and nutritious snack that contains protein and an excellent source of your daily fibre. The snack bars are made with specially selected whole food ingredients and are breastfeeding friendly.

Dinner

Olive feta tomato and tuna butter beans

olive feta tomato tuna salad

The fibre found in these beans are important to keep your cholesterol levels balanced and healthy.  They are also great for keeping you fuller for longer.

Evening Snack

Cherry slice and macaroon

Gluten-free and low calorie cherry chocolate slice

Day 4

kerrie o brien day 4

Breakfast

Bloated Healthy Mummy tummy smoothie

tummy-smoothieThe Healthy Mummy Tummy powder helps aid digestion and reduce bloating naturally. It is a nutritious formula with organic herbs, Omega-rich sources of fibre and probiotics which assist with gastrointestinal health and bloating.

Morning Tea

The Healthy Mummy power bar, skinny decaf latte and choc almond balls

Chocolate bliss balls

You can freeze these balls so you can always have an energy boost at hand. They are filled with healthy fats and the goodness of calcium and protein-rich almonds.

Lunch

Carrot ginger spinach cleansing soup and high protein toast

carrot ginger and spinach soup

Packed with nutrients, this soup is high in vitamin A, vitamin C, and manganese, all of which support digestion. The spinach addition is jam-packed with nutrients which are great for bone and skin health.

Afternoon Snack

Apple snack plate

apple snack plateThis is a snack that is so easy to make, but so delicious with the sweet and savoury tastes plus jam-packed with fibre.  There are so many recipe options in the Healthy Mummy recipe hub.

Beef and broccoli stir-fry with soba noodles

Beef & Broccoli Stir Fry with Soba Noodles

This is a meal the whole family will love!

Evening Snack

Raw cherry slice

kerrie o brien raw cherry slice

On The Healthy Mummy 28 Day Weight Loss Challenge, you can repeat the same meals that you love, or swap them for others. On this day, Kerrie decided to have the same nutritious snack as the day before.

Day 5

kerrie o brien day 5

Breakfast

Date and banana porridge

date and banana porridge

Oats are one of nature’s prized foods as they are whole grain, high in fibre and contain and an abundance of vitamins and minerals.

Morning Tea

Hummus, salsa, veggie sticks, crackers and choc almond balls

Choc almond balls are a great snack for after lunch to curb that sweet craving we often feel after a meal.

Lunch

Salmon and beetroot salad

10 budget-friendly lunches for under 400 caloriesThe salmon in this meal is an important source of omega 3 fatty acids which are extremely brain and heart health.

Afternoon Snack

Raw apple and date slice and a skinny decaf latte

kerrie o brien apple and date slice

Dinner

Beef and broccoli stir-fry with soba noodles

Beef & Broccoli Stir Fry with Soba Noodles
Evening Snack

Raw peanut butter bars

Raw Peanut Butter Bars

These ones are a great one to share with the whole family. They contain just five simple ingredients with no added refined sugar.

Day 6

kerrie o brien day 6

Breakfast

Choc and banana porridge

kerrie o brien choc and banana porridge

Morning Tea

Yoghurt and berries, The Healthy Mummy 28 Day Weight Loss Challenge Choc Caramel Protein Balls

Lunch

Simple snack plate

kerrie o brien simple snack plateHealthy snacks between meals are important to keep your blood sugar levels balanced.  This healthy snack plate looks delicious and is so easy to prepare!

Afternoon Snack

Raw apple date slice and skinny decaf

kerrie o brien apple and date slice
Dinner

Easy chilli con carne

kerrie o brien chilli con carne

Evening Snack

Raw peanut butter bars

Raw Peanut Butter Bars

A great high protein and healthy fat snack to end off your day.

Day 7

kerrie o brien day 7

Breakfast

Date and banana porridge

date and banana porridge
Morning Tea

Hummus, salsa, veggie sticks, crackers and low-fat cheese

Healthy, Spicy Hummus Dip with Veggie SticksThe combination of chickpeas, lemon juice and garlic makes the perfect, protein-rich snack.

Lunch

Salmon and beetroot salad

10 budget-friendly lunches for under 400 calories

Beetroot is a great source of folic acid which makes it a great vegetable for pregnant mums.  It is also high in vitamin C.

Afternoon Snack

The Healthy Mummy Choc Cherry Power Bar and skinny decaf latte and greek yoghurt Blueberries and The Healthy Mummy Smoothie mix.

Dinner

Beef and broccoli stir-fry with soba noodles

Beef & Broccoli Stir Fry with Soba Noodles
Evening Snack

The Healthy Mummy Choc Caramel Bliss Balls

 choc-caramel protein ball mix

Kerrie reflecting on her day

This amazing mum shares her reflections of her day with you.

“I had a busy day in and out the house. Food all on track just under my calories a bit.

Water – hit my target.

Exercise – was a rest night for me but I cleaned the house for three hours so still burnt around the same calories.

The hardest thing about my day was trying to eat all my calories today.

The best thing about my day was still reaching my water target despite being out and about.

It’s Friday tomorrow.. yay! The lead up to the weekend. BUT we aren’t done yet… another three days to make this were amazing. Keep pushing on ladies! Keep kicking those goals! And if you haven’t had the best week there’s still time to turn it around. Don’t give up.”

Thank you, Kerrie for sharing your food diary with us. Such an amazing effort! Read Kerrie’s tips to stay on track over the weekend.

Join thousands of mums on the MUMS ONLY Challenge

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Whether you have five kilograms to lose or 35 kilograms to lose – The Healthy Mummy is here to SUPPORT YOU and your PERSONAL WEIGHT LOSS JOURNEY.

To find out more on the 28 Day Weight Loss Challenge click here.

 

Amanda Fraser

Amanda is a mum of 3 children. She is a nutritionist with a passion for health and wellbeing and loves helping other mums with their journey to health.

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