Save almost 4,000 calories a WEEK with these 5 simple food swaps

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If you are following the 28 Day Weight Loss Challenge, you’ll notice that we don’t ask you to cut out any food groups or specific types of food. There’s no need to cut out carbs, or fat, or your favourite treats for good!

But if you want to lose weight, tone up, or just feel healthier, there are some simple tweaks that you can make to your diet every day that can really help to boost your results.

5 simple everyday food swaps

1. Scale back on your sauces

Save almost 4,000 calories a WEEK with these 5 simple food swaps

We all love our sauces. Whether we’re putting tomato ketchup on our fish and chips or mayonnaise in our sandwiches, the problem is sauce has a heap of sugar in it.

Instead of lathering your meals in sauce, try using a smaller amount, the size of the lid instead or half a teaspoon.

One serving of ketchup (100 grams) contains: 112 calories

One lid size portion of ketchup: 28 calories

Calories saved if you were to have sauce every day for a week: 588 calories

2. Swap the full fat latte for an espresso

Save almost 4,000 calories a WEEK with these 5 simple food swaps

Us tired mums all need a boost of energy to start our busy day. But did you know that coffees are full of calories, depending on which one you order.

If you are a latte drinker, why not try opting for an espresso instead? This way you’ll still get your coffee hit but without the extra calories.

Calories in a full fat large latte: 136 calories

Calories in an espresso: 9 calories

Calories saved by switching from a full fat latte to an espresso each week: 889 calories

3. Eat a quarter of an avocado instead of a whole one

Save almost 4,000 calories a WEEK with these 5 simple food swaps

We all love our avocados and we know they have a heap of amazing benefits, but if you are having a whole avocado a day it’s actually going to not help you lose weight.

Try having half an avocado a day, this way you get all the health benefits without the calories.

One avocado: 160 calories

Quarter of an avocado: 40 calories

Calories saved if you were to have an avocado a day: 280 calories

4. Ditch the ice-cream for healthy yoghurt bites

Save almost 4,000 calories a WEEK with these 5 simple food swaps

We all deserve a treat, but rather than an ice-cream after dinner each night try our Healthy Mummy Choc Strawberry & Coconut Frozen Yoghurt Bites to satisfy your sweet cravings.

Calories in 100 grams of ice cream: 250 calories

Calories in a Choc Strawberry & Coconut Frozen Yoghurt Bite: 60 calories

Calories saved if you were to swap ice-cream for the yoghurt bites every day: 1130

5. Swap slices of cheese for grated cheese

Save almost 4,000 calories a WEEK with these 5 simple food swaps

Cheese is one of those foods that can be more-ish! But a couple of slices of cheese actually contains a heap of fat. Try swapping out for grated cheese instead. We tend to eat less if we have grated cheese.

Calories in two slices of cheese: 226

Calories in a portion of grated cheese: 100

Calories saved by swapping slices of cheese for grated cheese in a week: 882

By making these 5 simple swaps in a week you’ll save yourself 3,769 calories. That works out to be 15,076 calories a month!

Have you tried our Tummy Smoothie yet?

There’s no need to have to take a separate probiotic, as our Healthy Mummy Tummy Smoothie contains a heap of amazing new ingredients including probiotics to help you lose weight, support your gut health and feel fuller for longer!
REVIEW: Mums LOVE the Tummy Smoothies and feel more toned in just 30 DAYS

Reasons to LOVE the Tummy Smoothie

  • Contributes to weight loss*
  • Contains probiotics to support gut health
  • Fibre to keep you fuller for longer
  • High in protein which reduces feelings of hunger
  • Delicious Vanilla flavour
  • No artificial sweeteners, fillers or caffeine
  • No added sugar or artificial sweeteners
  • Low sodium

ORDER your Tummy Smoothie HERE!

 Be inspired

Be inspired by other mums AMAZING health and weight loss stories – here are a few below

Zoe Terry

Zoe shares,  ‘41.1kgs gone and definitely not missed!

I never thought I could do it. I never thought I would enjoy it. But Healthy Mummy has made it easy and fun!

I have found that 2 smoothies, 3 snacks and a healthy main meal paired with daily exercise is what’s worked for me!”

Zoe shares, “I’ve lost 35kgs and gained a love for healthy food and exercise! The Healthy Mummy has also helped me manage my postnatal without medication!

“I joined the Healthy Mummy 28 Day Weight Loss Challenge because I was looking for a lifestyle change that I could continue for the rest of life. I was tired of being exhausted and not setting a good example for my son. In 2020 I want to reach and maintain a healthy weight and feel strong!”

Zoe shares, “My father has health issues and I worry about him. I realised if I didn’t make changes my son would have to worry about me too when he grows up.

“I no longer wanted my husband to look at me and I didn’t want to look at me either. I dreaded having to find something to wear and I was always tired. I needed to change and stop living half a life. I wanted to live the life that I deserve!”

Simone Amiet

Simone is a 28-year-old mum to four girls aged 8, 5 and 18-month twins from Gunnedah, NSW.

Just under a year ago, Simone admits to not being in a great place mentally or physically. Her anxiety and depression were not helping with weight gain if anything they were making it worse.

Simone shares, “I was so lazy,  loved junk food and made excuses not to do anything. I started diets and would always give up after a week or two.”

I joined the 28 Day Weight Loss Challenge to lose weight, but most of all to be healthy, I was sick of being sick and unfit.”

I have lost of total of 36 kilos. I’m now weighing 60 kilos. It has taken me the last 10 months to lose 30 kilos.”

The Healthy Mummy didn’t just change my life, but it changed my children’s lives too’.

“As I always tell my daughters I’m not on a diet I have a healthier lifestyle now,  for them and most definitely me.”

Join the 28 Day Weight Loss Challenge for heaps of delicious, healthy recipes!


Our 28 Day Weight Loss Challenge is a family-friendly, affordable and customisable program designed to help mums reach their weight loss goals and tackle their health.

Our Challenge includes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and family-friendly and breastfeeding-friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

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

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