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MAIN INGREDIENTS
5
Hello Summer!
Summer is such a great time of year. It includes both the festive and holiday
seasons, as well as the warm weather that provides loads of opportunities for
spending time with the kids at parties, barbecues and catch-ups with friends
and family.
It can be difficult to manage your time during Summer with so many events
popping up with friends and family, as well as the kids, during school holidays.
This can make fitting in meal prepping seem near to impossible! Meal prepping
however doesn’t need to take you hours! We have pulled together our top
tips on how you can get sorted under 2 hours tops and how to best manage
your time!
The fact that you are already reading this means you are one step closer to
achieving your goals and feeling good this summer season!
Let’s do this!!
Love Rhian
and The Healthy Mummy team
MEAL PREP
1 4
STEP 1 STEP 4
Get everything you will need out and ready to go first. This means Use the 28 Day Challenge meal plans which are made to be fast
ingredients and utensils. to prepare instead of trying out loads of new recipes.
2
STEP 2
Get into the habit of never cooking single family-sized portion of
foods. Always make double and freeze half for those crazy busy
nights.
5
STEP 5
Make a week’s worth of lunches on Sunday, making life easier
by having a couple of options for your lunch ready to go.
3
STEP 3
Get yourself some good quality containers to use for storing
chopped up veggies or prepared meals ready to heat.
stress free!
5 When you come across fresh produce that is on
sale, stock up and freeze it. Veggies can be easily
prepared on the grill as a delicious side dish or
2 Use up all your ingredients from the pantry or fridge
so you aren’t wasting food and money. The 28 Day
Challenge app is great for this as you can search an
vegetarian option for guests.
Method
• Preheat oven to 140C.
• Combine the oil and vinegar in a bowl. Use a small sharp knife to
make cuts all over lamb. Place 1 sliver of garlic in each cut. Place the
lamb in a deep roasting pan and drizzle with half the vinegar mixture.
Cook in oven, for 3 & ½ to 4 hours or until the meat is very tender
and you can pull it apart with two forks.
• In the last 20 minutes of cooking, slice onion into thin wedges and
add to the pan with half of the grapes. When cooked, transfer the
lamb to a plate and cover with foil. Set aside for 10 minutes to rest.
Use forks to shred the lamb.
• Meanwhile, prepare the couscous as per packet directions. Slice
the remaining grapes in half and place in a bowl. Add the couscous,
rocket, lamb and cooked onion/grape mixture. Stir to combine.
• Drizzle with remaining vinegar and oil mixture and toss to coat.
Divide evenly among 6 bowls to serve.
note: non-key ingredients* such as salt, pepper, water, oil, vinegars, some
herbs & spices, accompaniments such as side salads or vegetable sides
etc are not included in the “5 & Under” ingredient tally.
Ingredients
• 90g lean pork mince
• 1 tsp taco seasoning, salt reduced
• 1 radish, grated
• 1/2 medium carrot, grated
• 3 hard taco shells
• 1/4 cup tomato passata
• 1/4 cup water
• 1 tsp extra virgin olive oil
• 2 tsp lemon juice
• salt
• pepper
Method
• Heat oil in a frying pan over medium high heat. Add mince and
brown for 2-3 minutes. Add the taco seasoning and stir through.
Add the tomato passata and water and stir to combine. Bring to
the boil then reduce to a simmer for 20 minutes or until the sauce
has thickened and reduced.
• Combine radish, carrot and lemon juice and season with salt and
pepper.
• Prepare taco shells as per packet directions. Divide pork mix and
radish slaw evenly between each taco shell and serve.
Ingredients
• 125g fresh beef ravioli
• 1 rasher of bacon, lean, trimmed & diced
• 1/2 cup mushrooms, sliced
• 50ml reduced fat cream
• 2 tsp grated Parmesan
• 1 tsp extra virgin olive oil
• 2 tsp fresh chives, chopped
• pepper
Method
• Prepare ravioli according to packet directions. Drain and set aside.
• Heat oil in a frying pan over medium-high heat. Add bacon pieces
and cook for 2- 3 minutes or until golden. Add mushrooms and
cook for a further 2-3 minutes until tender. Season with pepper.
• Add cream and cook for 2-3 minutes to heat through and combine
with other ingredients. Sprinkle over grated Parmesan and stir to
combine and melt into sauce.
• Add prepared ravioli to the pan and toss to combine with sauce.
Add a little hot water or liquid chicken stock if needed, to loosen
sauce and cover ravioli.
• Serve ravioli and sauce in a bowl and sprinkle with fresh chives.
Ingredients
• 1/4 bulb of fennel, sliced
• 1/2 punnet cherry tomatoes, halved
• 1/2 cup kalamata olives, pitted & sliced
• 150g white fish fillet of choice
• 1 tbsp extra virgin olive oil
• salt
• pepper
• 1/4 lemon, sliced
• 1 clove garlic, diced
• 1 tbsp fresh dill, chopped
Method
• Preheat the oven to 180C. Line a tray with baking paper.
• Place the fennel, cherry tomatoes and olives on the baking paper
spreading them evenly.
• Place the fish fillet on top of the vegetables and drizzle with oil.
Season with salt and pepper.
• Sprinkle the dill and garlic over the top of the fish. Layer lemon
slices evenly across the fish.
• Wrap up the fish and vegetables using the baking paper from the
tray (use some extra baking paper if needed), ensuring there are no
openings.
• Place fish parcel in oven and bake for 8-10 minutes or until fish is
cooked through.
Ingredients
• 100g lean beef mince
• 50g tinned kidney beans
• 1/4 tsp taco seasoning, salt reduced
• 1 wholemeal tortilla
• 1/2 cup mixed lettuce leaves
• 2 tbsp tomato passata
• 1 tsp extra virgin olive oil
Method
• Heat oil in a saucepan over medium heat. Add mince and
brown for 3-4 minutes. Add tomato passata, drained beans
and taco seasoning and simmer for 5-10 minutes.
• Lay out wrap, top with lettuce and then beef and bean mix.
Ingredients
• 1 small sweet potato
• 60g tinned red kidney beans, rinsed & drained
• 1/4 cup corn kernels, fresh or tinned
• 1/4 medium avocado, diced
• 1 tsp extra virgin olive oil
• 1 spring onion, chopped
• 1/2 clove garlic, minced
• 1/4 tsp chilli powder
• 1 tsp lemon juice
Method
• Pierce holes in the sweet potato with a fork or skewer. Place in a
microwave steamer, with a small amount of water and microwave
on high for 7-10 minutes (the time will depend on microwave and
size of sweet potato), or until the sweet potato is lightly tender.
Set the sweet potato aside to cool slightly.
• Once cool to touch, cut in half lengthways and scoop out the
flesh so there is only a thin layer of flesh remaining lining the edges.
Set aside.
• Heat olive oil in a frying pan over medium heat. Add onion and
garlic to the pan and cook until tender. Add beans, corn and chilli
powder and cook until warmed through. Add sweet potato flesh
and stir through.
• Divide bean mixture into each sweet potato skin half and serve
topped with diced avocado and lemon juice.
Ingredients
• 1 small wholemeal pita bread
• 2 bacon rashers, lean & trimmed
• 1/2 tomato, sliced
• 1/2 cup baby spinach
• 2 tbsp reduced-fat cheddar cheese, grated
• 2 tsp tomato passata
Method
• Preheat grill to high. Place bacon on a lined tray and
cook under grill until crispy.
• Top with grated cheese and cook under grill for 8-10
minutes or until cheese is melted and golden.
• Serve immediately.
Ingredients
• 45g fettuccine
• 100g prawns, raw, shelled
• 1/2 cup rocket lettuce
• 2 tsp extra virgin olive oil
• 1/4 tsp dried chilli flakes
• salt
• pepper
• 1 tbsp lemon juice
• 1 tbsp fresh parsley
Method
• Cook the fettuccine as per packet instructions.
• When the fettuccine is ready, drain and add to the pan with the
prawns together with the lemon juice, rocket and parsley.
Ingredients
• 1/4 cup macaroni, uncooked
• 1/2 cup reduced-fat milk of choice
• 1 tsp cornflour
• 1 cup kale, shredded
• 1/4 cup reduced-fat cheddar cheese, grated
• 1 tbsp water
• salt
• pepper
Method
• Cook macaroni according to packet directions. Preheat oven
to 180C.
• Place milk in a saucepan and gently heat. Mix cornflour with water
and stir into milk when it is just under boiling point. Keep stirring
until thick.
• Stir cheese and kale through milk mix, and then stir through the
drained macaroni. Season with salt and pepper.
Ingredients
• 3/4 cup macadamias, unsalted
• 1 & 3/4 cups cashew nuts, unsalted
• 1/2 cup passionfruit pulp
• 1 cup desiccated coconut
• 2 tbsp coconut oil
• 1 tsp vanilla extract
• 1/4 cup rice malt syrup
Method
• In separate bowls, cover the macadamias and cashew nuts in water
and soak overnight. Drain and rinse when ready to prepare the slice.
• Add the desiccated coconut to the nut mix and combine well using
your hands.
• Line a square cake tin with baking paper and press the nut and
coconut mixture evenly into the tin, then set aside.
• Prepare the top layer of the slice by using a food processor and
blending the remaining cashews with the rice malt syrup until a
creamy and smooth consistency forms. Stir through the passionfruit
pulp to combine.
• Spread the passionfruit mixture evenly over the top of the base and
freeze for approximately 3 hours or until firm.
Ingredients
• 1 frozen banana
• 1 cup frozen mixed berries (fresh or frozen)
• 1 tbsp almond butter
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
Method
• Place all ingredients in a blender or food processor and blitz until
well combined.
Ingredients
• 1 tsp powdered gelatine
• 1/2 cup reduced-fat coconut milk
• 1 tsp cacao/cocoa powder
• 1/4 cup fresh or frozen raspberries
• 1/2 tsp vanilla extract
Method
• Defrost berries if using frozen ones.
Ingredients
• 2 tbsp peanut butter
• 1 tbsp cacao/cocoa powder
• 2/3 cup reduced-fat milk of choice
• 2 ripe small bananas
• 1 tbsp honey
Method
• Add all ingredients to a high-powered blender and blitz
until smooth.
The 28 Day Weight Loss Challenge has over 350 exercise routines plus full-length guided video workouts that can be
completed at home or on the move- all available in our amazing 28 Day Weight Loss Challenge app. There are workouts
for all types of Mums; postnatal or those with older children, as well as levels for beginners through to advanced.
Challenge workouts focus on all areas of the body including the core, butt & thighs, and lower and upper body. Inside
the challenge app you can try HIIT, Pilates, TABATA, Dance fit and more.
JUST CLICK
ON THE PLAY ICON
FOR YOUR FREE
WORKOUT!
WHY WE LOVE
THE 28 DAY WEIGHT LOSS CHALLENGE
The 28 Day Weight Loss Challenge is designed specifically for Mums! With fully interactive and customisable
meal and exercise plans with over 4,000 recipes, 350 exercise videos and 24/7 support!
Our meals are budget-friendly and family-friendly, allowing you to customise your weekly meal plan
based on your family needs and size. New meal plans are released each week plus you get fully personalised
shopping lists!
All the exercises in The 28 Day Weight Loss Challenge can be done anywhere at anytime. You can do them
at home with the kids, in the park or even at the gym. Short form and long form videos means it’s easy to
squeeze in a 10 minute workout. No gym membership required. Daily exercise videos will keep you motivated
and on-track.
Join 100,000’s of mums ready to support you! Our private support group keeps you
motivated and on track with 24/7 support.
This recipe pack will give you quick tips on how to prepare meals using 5
or less main ingredients, that are both healthy and delicious!
SIGN UP NOW
We’ve got some no-fail tips for you to achieve your weight loss goals, stay and achieve
motivated and feel more confident leading into Summer. Our inspirational
that amazing
transformations from real mums, affordable and delicious recipes, workout
plans that don’t require a gym membership will kick-start your weight loss SUMMER BODY!
goals leading into summer.
Mel who lost 35kg says: “Living the life of EMPOWERED means
I am unstoppable, nothing will get in my way of reaching what I want,
goals change all the time and that’s great because I know I’m always
on a journey to what I want, EMPOWERED means I CAN do this and I
have proved to myself that I am capable of anything.”
Melissa says “My Healthy Mummy journey began 9.5 months ago at
64.9kg after the birth of my fourth baby. I use the Healthy Mummy
smoothies and the 28 Day Weight Loss Challenge.’’ Melissa lost
11.6kg in 6 months.
✔ Fully interactive with the ability to customise all meals and data.
✔ Full customised shopping list collated each week.
✔ Daily at home workouts made for busy mums.
✔ Constant daily support, inspiration and motivation.
✔ View your weight loss results, goals and see your progress.
NUTRIENTS
& AMINO Quality ingredients
ACIDS PROTEIN
including vitamins 23.3g+ of complete
A, B & C, zinc, iron, protein per serve
calcium phosphorus, from non-GM soy
protein, omega-3 protein that helps
and omega-6 fatty build lean muscle.
acids and fibre.
FIBRE &
DIGESTION With 5.3g+ of
fibre per serve
NO
9/10 MUMS
NASTIES
from six different
No artificial
sweeteners,
say they got better results
sources, our
smoothie will
preservatives when using the
or caffeine.
SMOOTHIES
help to keep
you feeling full
for longer.
OMEGA
STAY 28 DAY WEIGHT
FULL FOR
3&6 Flaxseed contains
both omega-3
Soy protein,
pumpkin seed meal
LONGER
LOSS CHALLENGE
and omega-6 and fibre help
which are healthy provide a feeling
fats and are of fullness. They
important to your assist with weight
overall health. loss* and moving
things along. The Healthy Mummy Smoothie is a meal
replacement weight-loss smoothie. It has
been formulated by leading nutritionists to
be the perfect companion to a busy mum’s
life when trying to lose weight. Each
flavour is an excellent source of essential
vitamins, minerals, nutrients and important
antioxidants.
No added fructose
96% High in fibre
SUGAR-FREE No accelerants
KEEPING YOUR
ENERGY LEVELS
CONSISTENT No caffeine
THROUGHOUT
THE DAY No artificial ingredients
Breastfeeding-friendly
Wheat and dairy-free
96% sugar-free
+
When vanilla flavour is made up
with skimmed milk as directed.
*When used in conjunction
with a diet reduced in energy
and including regular exercise.
Serving suggestion shows
smoothie made up of vanilla
smoothie, skim milk and berries.
Available in
Banana • Caramel • Choc-Cherry
Choc-Mint • Chocolate • Coffee • Cookies & Cream
PREGNANT?
Check out our separate Raspberry Ripple • Salted Caramel • Strawberry • Vanilla
specially formulated
pregnancy smoothie.
PURCHASE
JOIN THE
THE 28 HEALTHY
DAY WEIGHTMUMMY SMOOTHIES HERE
LOSS CHALLENGE HERE
THE 28 DAY WEIGHT LOSS CHALLENGE APP
Recipes and Meal Planning
The 28 Day Weight Loss Challenge App makes meal planning a breeze because it’s a one-stop shop when it comes to meal
planning, recipe choice, creating shopping lists and customisation to suit personal tastes, dietary requirements and budgets.
3 MILLION kg!
Exercise and Workouts
With more than 350 exercise routines plus full-length guided video workouts that can be completed at home or on
the move. Each one has been designed to work different parts of your body, giving you a well-rounded program that
increases your strength, tones your muscles, reduces body fat and improves your overall cardiovascular fitness levels.
JOIN 100,000S OF MUMS JUST LIKE YOU AND REACH YOUR GOALS.*
*results may vary by person
Go to www.healthymummy.com