With winter just around the corner, it’s time to give our immune systems some serious love! That’s why for June, we’ve specifically designed The Healthy Mummy Immunity Support 28 Day Challenge to help you and your family stay strong and healthy this cold and flu season.

June 2025 is all about yours and your families health!

We know you want to protect your loved ones, and the good news is there’s evidence suggesting that getting enough key nutrients like Vitamin C, Vitamin D, and Zinc can help protect you against colds and the flu. So, we’re making it super easy to incorporate delicious, family friendly foods naturally rich in these nutrients that support a strong immune system into your weekly meal plans.

Get ready to nourish your family from the inside out this winter with our June 28 Day Challenge kicking off June 2nd!

We challenge you to fuel your body with these BRAND NEW meal plans and feel the difference!

Plus you are never alone, our supportive community will help you transform your health with endless support.

Can meal plans really help support your immune system?

We spoke to Kirby, our trusted Moshy Dietitian, to find out the best way to strengthen your immune system for this cold and flu season, here’s what Kirby had to say.

The main take away is that although no single food will magically boost your immune system, there’s moderate evidence showing that getting enough Vitamin C, Vitamin D, and Zinc can help protect you against colds and the flu.

Kirby explains, “Getting enough of these three key nutrients, alongside a variety of other healthy foods, lays a solid foundation for a healthy immune system. But remember, it’s not just about these vitamins and minerals; other ways to improve your immune system include reducing alcohol intake, limiting processed foods, and increasing your fibre intake. Beyond that, other lifestyle factors including good hygiene, reducing stress, prioritising good quality sleep, and maintaining a consistent exercise routine can also play a significant role in supporting our body’s natural defenses.”

Want to find out more? Read about Immune System Myths Busted by an Expert Dietitian.

Incorporating movement, reducing stress and sleeping better

Beyond what’s on your plate, total wellness plays a huge part in keeping your immune system robust!

Knowing lifestyle factors like stress, sleep, and exercise all significantly impacting your immune system. That’s precisely why, within this 28 Day Challenge, we don’t just focus on nutrition; we are actively encouraging you to incorporate these vital habits into your daily routine.

With the guidance of our Wellness experts, you’ll find it easier to support your complete well-being, strengthening your immune system from every angle. Dive deeper into mindfulness with Bek Nutter and Lyn Savage. Find out more here.

If you’re just beginning your journey with mindfulness, breathwork and meditation, even a few minutes a day can make a difference. Guided meditations, breathing exercises, and simple mindfulness practices, such as focusing on each sensation while eating or walking, can ease you into the routine.

These benefits are most effective when practiced consistently, and, with time, meditation and mindfulness can profoundly enhance mental clarity, emotional resilience, and physical health.

Wellness: Move is a program that complements your high-energy routines with mindful movement practices that nourish your body and soul. It’s designed to help you find balance, reduce stress, and improve your mental wellbeing, all while keeping your body active and strong!

If mindful movement isn’t for you, we have over 600 workouts to choose from! Read all about them here.

BRAND NEW 28 Day Gut Health Meal Plan

Recently we launched a 7 Day Gut Health Plan and it has had so much success, that we have been working closely with Kirby, our trusted Moshy Dietitian on creating a BRAND NEW 28 Day Gut Health Meal Plan for those wanting more variety! Read all about it here.

What to expect:

• BRAND NEW 4 week customisable meal plan
• Expert-approved recipes that support optimal gut health
• Strategic incorporation of fibre and protein
• Carefully selected probiotics AND prebiotics
• Fresh, family-friendly meals that actually taste good
• Practical portions that work

Find out more about why gut health is so important here.

NEW Dietitian Approved Meal Plans, Snacks & Recipes!

We’re excited to bring you even more dietitian approved recipes and more nutritional education working alongside Kirby, our trusted Moshy Dietitian who has become a familiar expert in the Healthy Mummy community.

As the expert Lead Dietitian of our sister brand Moshy, Kirby has transformed countless lives through her evidence-based, practical approach to nutrition. Read more about Kirby here.

You can find some of the recipes Kirby loves most in The Healthy Mummy App with our NEW Dietitian Approved recipe filter.

Building on our in app library of Store Bought Snacks!

Kirby, our trusted Moshy Dietitian says “Convenience plays a significant role in dietary adherence, particularly for those
navigating busy lifestyles. Incorporating some pre-packaged, store-bought snacks can be a practical strategy for maintaining a balanced diet, provided you make informed choices.”

Here’s how they can be beneficial:

• Many pre-packaged snacks are designed with portion control in mind, which can be incredibly helpful for managing calorie intake and preventing overconsumption. This is particularly useful for individuals who struggle with portioning snacks at home.
• Store-bought snacks are perfect for those times when you’re away from home or don’t have time to prepare something from scratch. They can be easily packed in lunchboxes, bags, or car compartments, ensuring you have a healthy option readily available.
• Some pre-packaged snacks are fortified with essential vitamins and minerals, providing a convenient way to supplement your diet. Look for options with added fibre, protein, or healthy fats.
• Store-bought snacks offer a diverse range of flavours and textures, which can help prevent dietary boredom and encourage exploration of new foods. This can be especially helpful for individuals who are trying to incorporate more variety into their diet.In today’s fast-paced world, time is a precious commodity. Pre-packaged snacks can save you valuable time that would otherwise be spent preparing snacks from scratch.
• Pre-packaged snacks have nutrition labels that clearly outline the calorie, macronutrient, and micronutrient content. This can be helpful for individuals who are tracking their nutrient intake or following specific dietary guidelines.

Important Considerations:

• It’s important to learn how to read nutritional labels so you can make informed decisions. When opting for healthy store bought snacks it’s best to choose snacks that are low in added sugars, unhealthy fats, and excessive sodium.
• Prioritise snacks that are high in fibre, protein, or healthy fats to promote satiety and prevent energy crashes.
• Remember that store-bought snacks should complement, not replace, whole, unprocessed foods.
• Whole foods should still form the base of a healthy diet.

By making mindful choices, you can effectively incorporate store-bought snacks into your meal plan for ease and convenience while still maintaining a healthy and balanced diet.

See more about Kirby’s recommendations here.

Delicious recipes in our June 28 Day Challenge!

This is just a glimpse of the delicious, easy and affordable recipes you get to eat as part of our 28 Day Weight Loss Challenge!

Get ready for meal times your family will rave about! Thanks to our 28 Day Challenge, you’ll discover quick, easy, and budget-friendly recipes that everyone will love. We know how hectic life as a busy mum can be, so we’ve taken the stress out of meal planning with delicious and healthy dishes that won’t break the bank or take up hours in the kitchen. Nourishing your family has never been easier (or more delicious)!

Say goodbye to boring meals!

With over 6,000 delicious recipes at your fingertips, catering to various dietary needs, there’s something to excite everyone’s taste buds. You might even find yourself surprised by how much you love our healthier versions of your family’s favourite dishes!

We’ve got you!

How to Prepare for the next 28 Day Weight Loss Challenge

The 28 Day Weight Loss Challenge How to get started

10 frequently asked questions when starting the 28 Day Weight Loss Challenge

We want to help you achieve your goals no matter how big or small, The Healthy Mummy and our inspirational community of mums are here to support you along the way.

Join our Private Facebook support group today.