Get cheap healthy meals for the whole family.



Cheap Healthy Meals!


Food is one of our biggest expenses each week and we obviously can’t go without it – but we can monitor what we’re splashing our cash on and get cheap healthy meals for the whole family.

And the good news is you can eat well on a budget without having to cut up coupons!

We have chosen some recipes from the 28 Day Weight Loss Challenge below to show you how YUMMY and healthy budget food can be for you and the whole family!



cut shopping cost at the grocery store.



10 Top Tips To Eat Healthily On A Budget.

1. Make a meal plan.


YES, it’s true, we are still talking about meal planning. That’s because it’s the NUMBER ONE way to save money on your groceries week to week.

Knowing what you are going to eat for each meal and snack means you will know exactly what you need to buy. So nothing gets forgotten, and nothing goes to waste.


2. Shop less often (and go online)


The fewer times you hit the supermarket the better. How often do you pop to the shop to pick up one or two things, and walk out with an armful of groceries? It’s too tempting to overspend.

So do your best to do one big shop per week, either online or in person. And always use your shopping list from the 28 Day Weight Loss Challenge so you don’t forget anything.  Shopping online is great as you can see your total spend before you commit to it.



3. Double up.


slices of hazelnut-cake



It takes just as much effort to cook a double batch as it does to cook a single one – so always double up! So if you’re cooking this delicious Choc-Hazelnut Freezer Pie, make two and freeze one!

Or if you’re cooking up the Simple Chicken Curry, freeze the second batch in single serves for your lunch or in one tub as a family-sized portion.

Knowing you have snacks and meals on hand is a great way to lose weight on a budget. As you won’t be tempted by a raspberry muffin at the café or a chicken madras from the takeaway.


4. Use economical ingredients.

Make the most of kitchen staples to bulk out your meals – think frozen peas, tinned chickpeas, oats, eggs, rice, and tuna. Go through the kitchen and find ingredients that need to be used up.

Then jump on the recipe hub of the 28 Day Weight Loss Challenge and find something. That you’d like to cook (ideally with ingredients you already have on hand).


5. Switch up ingredients.

If one of our 28 Day Weight Loss Challenge recipes asks you to use a specific ingredient that you don’t have, feel free to mix and match to what you do have (or what’s cheaper).

For instance, you can dollop sour cream on your soup, but if you don’t have any, some Greek yogurt will work too. If a stir fry calls for chicken breast, you can easily use chicken thighs or some tofu instead to save money.


6. Put meals on Repeat.


Baked Sweet Potatoes With Spinach & Feta



We offer tons of variety on the 28 Day Weight Loss Challenge, but that doesn’t mean you have to prepare; three brand new meals and three different snacks each and every day. Lots of the mums on the 28 Day Weight Loss Challenge choose to alternate. Between just two breakfasts across the week for instance, and that’s perfect for them.

Many mums will make extra of their dinner (like these Baked Sweet Potatoes With Spinach & Feta from the 28 Day Weight Loss Challenge. To eat for lunch the next day rather than making something from scratch. Make the plans work for you and your lifestyle.

Get more budget-friendly cheap healthy meals recipes in our free recipe pack. Therefore, Everything works out to be $2.50/serve or LESS!


8. Reduce processed foods.

It’s so easy to fill your trolley with boxes of food that claim to be ‘natural’ which in fact are anything but. By reducing the amount of processed food in your trolley, you’ll save money as well as calories and additives.

It’s easy to make your own muesli bars and slices for your own snacks (that can work well for lunch boxes too). Make your own simple sauces for stir fry and pasta rather than buying them in a jar or sachet (they’re often ¼ sugar by the way).


9. Keep it simple.


Boiled Eggs With Soldiers



It’s perfectly fine (and delicious) to have some boiled eggs and toast soldiers for dinner sometimes. Having a few cheap healthy meals and cheerful meals up your sleeve can save you a TON of cash (and calories), as it means you won’t feel tempted to order a pizza or eat out when you’re tired and hungry.


10. Take full advantage of the Healthy Mummy App.

In the Healthy Mummy App, home to the 28 Day Weight Loss Challenge  all portion sizes, shopping list, and nutrition are taken care of for your cheap healthy meals on a budget and family-friendly.


Family lunch at home



Staples to keep in your cupboard:

  • Flour
  • Tinned legumes
  • Rice
  • Stock cubes
  • Sweet potatoes

For more on what items to stock here in your pantry read this! 5 pantry staples you need to be stocked in at all time


grocery shopping



Lifestyle changes to help keep costs down:

  • Become a flexitarian and swap meat for beans (which are loaded with protein) a couple of times a week.
  • Rather than throw out leftover veg, why not make a soup or broth?
  • Even if you just start out by growing your own herbs then veg, it’ll save you money and a supermarket run.


Family Cheap Healthy Meals – all from the 28 Day Weight Loss Challenge:


Lemon and Thyme Roast Chicken.


Roasted Lemon Chicken ready to be served



  • 1 whole large chicken around 3-4kg
  • 1 lemon try to find unwaxed if possible
  • 4 sprigs of fresh thyme or rosemary (or use dried thyme, sage, or mixed herbs)
  • 2 tsp olive oil
  • Salt and pepper

This recipe only includes four ingredients (chicken, thyme, lemon), but if you chuck some roasted sweet potatoes in you can feed the whole family for $6, excluding leftovers.

For more on this recipe, click here.


15 Minute Healthy Chicken Satay Salad Tacos.






  • cooking oil spray
  • 1 chopped red capsicum
  • 4 stalks thinly sliced celery
  • 400 grams chicken breast fillets
  • 2 tablespoons peanut butter
  • 1 tablespoon sweet chili sauce
  • 2 teaspoons soy sauce salt reduced
  • hard taco shells
  • mixed lettuce leaves
  • 1/3 cup chopped fresh coriander

This delicious meal only takes 15 minutes to prepare, and you can feed your family for $6.80. For the full recipe, click here.


10 Minute Corn Salsa With Egg. 






Ingredients per meal: 

  • 1/2 cup corn kernels fresh or tinned
  • 1/4 avocado diced
  • 1 spring onion finely sliced
  • 1 tsp lemon juice
  • 1/4 tsp ground cumin
  • 1/2 tsp dried Italian herbs
  • cooking oil spray
  • 1 free-range egg
  • 1 slice wholegrain bread of choice

You could feed an average family (2 adults and 2 kids) for $7 – note this includes two adult-sized portions ($1.90 per serve) and two kid-sized portions.

For more on this recipe, click here.


Homemade Pizzas With Less Than 5 Ingredients.



3 Homemade Pizzas With Less Than 5 Ingredients



  • 1/2 cup mozzarella cheese, sliced
  • 100g red ripe cherry tomatoes
  • 1/2 cup fresh basil leaves (add just before serving)
  • Flour

This works out at around $5 per meal for the family. For the full recipe, click here.

Meanwhile, this Mum Kaitie spent SIX HOURS prepping meals for 12 weeks and it only cost $500!



Meal prep mummy display



Check out Katie’s top 6 tips that will help YOU meal plan like a pro and achieve your weight loss goals on a budget too!


1. Utilise your appliances!!

Slow cooker, rice cooker, electric frying pan, stovetop, oven. When doing a bulk cook up I always pre-plan how I can get the most out of my appliances!



2. Bulk dishes out with veggies and lentils.

  Pizza & veggies and lentils for the next day
I add lentils and grated vegetables to most meals, Therefore, this helps to bulk out meals at a small cost. I also love that I am squeezing more nutrients into my family’s meals.


3. Shop online and look at sales!

    Kaitie budget shop plan


I love planning my meal prep around the current shop sales to get the most bang for my buck! If on a strict budget shopping online can be a game-changer! You can always see the total before reaching the checkout, you can easily compare prices and you can limit impulse shopping!


4. Freeze all your leftovers.

  Leftover display in containers


Freeze EVERYTHING!!! All leftovers – curry paste, tomato paste, and liquid stock, place in an ice cube tray. And transfer into labeled ziplock bags to reduce wastage. Freeze herbs in an ice cube tray with a little olive oil, bananas going bad? FREEZE them, perfect for smoothies or defrost when you are making banana bread next time!

Always label and date food you are freezing.  Whether it is uncooked meat, curry paste, bananas, meals, or prepared snacks. Therefore, All containers should be labeled with the date. And you should make sure you rotate if you are adding extras to the freezer regularly.



5. Use the ingredients you have on hand and make a plan to cook a variety of meals that use similar ingredients.




Pick recipes from the Healthy Mummy App which use the same ingredients. So you can buy in bulk and save money that way, this will also make your meal prep day a lot easier. If mince is on sale you could make:

You could add lentils to bulk these out and use the same grated veg for each recipe – carrot, onion, zucchini, and capsicum.


6. Make a plan!




Planning is key when it comes to meal prep and weight loss! It helps you set yourself up with the correct ingredients. And it helps you get the most out of your time in the kitchen. Having a weekly cheap healthy meal plan and sticking to it really helps with smashing weight loss goals but it also helps with weekly budgeting.



Are you ready to become a Healthy Mummy?







If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.

Our 28 Day Weight Loss Challenge includes:

  • 28 days of at-home exercise routines (no gym needed) – with video instruction
  • Customizable and breastfeeding friendly meal plans (including 7 Day Cleanse)
  • 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 learn more about our28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or purchase our Smoothies.





Weekly Meals Prep, 15 Ways To Save Time On Your Meal Preperation

We could all do with a few more hours in the day. But as that’s not looking possible any time soon. Try some of our time-saving tips here for getting healthy weekly  meals prep faster.

Perfect for busy mums who are trying to lose pregnancy weight.



15 time-saving tips for meal preparation


1. Get everything out first


Whether you are throwing together a salad or preparing a week’s worth of snacks. Have everything you will need out and ready to go first. This means ingredients and utensils.

You will save valuable time if you don’t have to hunt through drawers for measuring cups or a (clean) sharp knife.



2. Have plenty of plastic tubs on hand


Get yourself some good-quality containers to use for storing chopped-up veggies or prepared meals ready to reheat.  You could also use the takeaway-style containers if you prefer, as they stack well in the fridge and freezer for your weekly meals prep.


3. Keep rice in the freezer


If you like brown rice but haven’t got half an hour to spare to cook it every time – keep some cooked rice in the freezer.

Next time you’re cooking some, make double or triple what you need and then pop into single-serve or family-sized containers.

When you need to use it, defrost in the microwave, fluff with a fork, and it’s good to go. Perfect to go with a curry or casserole, or even to use for a quick tuna salad or spicy fried rice. You can do the same with other grains such as quinoa.



4. Double batch everything


Get into the habit of never cooking a single family-sized portion of foods such as bolognese or a casserole. Always make double and freeze half for those crazy busy nights. Pop a piece of sticky tape on top and write what it is so that it’s not a ‘freezer surprise’. Double batching can help save money too through bulk ingredient purchasing.

This means you also save on a night of cleaning up! You can also do this with meals like pasta bake – just freeze it cooked. Then when you want to eat it just pop it back in the oven until golden and bubbling.

Here are 8 perfect freezer friendly family meals.



Chopped-vegetables-in-plastic-containers- in Your Weekly Meal Prep



5. Cook dinner in the morning or at lunchtime


At about 5 pm all around the country, witching hour rears its ugly head, making dinner preparation rather difficult.

If this is the case for you, try getting into the habit of preparing weekly meals prep in the bulk for dinner at another time.  That might mean cooking your bolognese at lunchtime while the little ones rest or nap.

You might pop the slow cooker on at night time to make your casserole which you can reheat the next night.



6. Have snacks on hand


Rather than preparing a new snack for each morning and afternoon tea, prepare a big batch of snacks for the whole week.

Pop some muffins and some bliss balls in the freezer, and then you can mix it up. With some fresh fruit or items from the fridge to give you a good variety of snacks without too much effort.


7. Make smoothie bags for the freezer


For those times when you just need to prepare something in a flash. You’ll save valuable time if you can just empty a bag into the blender with some liquid to mix.

Make zip lock bags with enough fruit and mix-ins (such as oats, LSA, ice) for a single smoothie.


8. Prepare meat before you freeze it


Rather than freezing a bag of mince or a packet of diced beef, try freezing it already prepped with flavor and seasoning.

That might mean making meatballs to freeze (raw). Using some chopped herbs, feta, and a handful of breadcrumbs. Or popping your diced beef in a zip lock bag with all of the chopped veggies ready to go for a stir fry.


9. Use ice cube trays for add-ins


There are some things you only need a bit of to add loads of flavor, and these can be stored in the freezer after being frozen in ice cube trays.

Think pesto, wine, stock, coconut milk, or even yogurt for smoothies.



Frozen-Fruit-and-Herbs On Your Weekly Meals Prep



10. Use the 28 Day Challenge recipe hub


The recipes on our 28 Day Challenge are made to be fast to prepare, without fiddly preparation required.

Use these instead of trying out loads of new recipes from cookbooks – our recipes have all been made assuming you’ve got a crying toddler on your hip.


11. Prepare vegetables for the whole week


If you are using the 28 Day Challenge meal plans, you will know in advance what you are eating for the week. If that’s the case, you can prepare some of the veggies ahead of time and just store them for when you need them.

Get out your food processor and grate some cheese, cabbage, and carrot; chop your onions, garlic, and capsicums; and slice those mushrooms so they’re ready to be cooked. Store in the fridge in a plastic tub.



12. Make breakfast a breeze


Therefore, Some mornings you have time for cooking, other mornings you’ve just got to eat and go.

Prepare some healthy homemade muesli to keep on hand for those busy mornings. Just add a splash of milk and you’ve got breakfast ready to roll. Eating at work? Pack it into a jar and add milk to the office.

Here are 5 ways to pre-prepare breakfast for the whole week.




Coconut Quinoa Porridge On Your Weekly Meals Prep




13. Keep an inventory list for your weekly meals prep


It’s well worth knowing what you have on hand before you shop so that you don’t end up with 14 tins of tomatoes.

A simple way to know what you’ve got is to make a list and stick it inside your pantry door (for store cupboard staples) and one on your fridge (so you know what meat you have, what meals are in there to defrost, and how many bliss balls or muffins you have frozen for the week).



14. Let your slow cooker do the work


If you have a slow cooker, get into the habit of using it for nights that you know are going to be busy. You could throw some soup, Bolognese, or a leg of lamb in there in the morning and then come home needing only to cook some pasta and make a salad.



15. Make a week’s worth of lunches on Sunday


Lunchtime is often another tough time to be prepping something, as the kids might be hungry too, or you might need to be settling them down to nap, or you might have a thousand loads of washing to put away.

Make life easier by having a couple of options for your lunch ready to go. It could be a big pot of soup (you could even freeze in single-serve portions) for a soup and toast for lunch, or some roast veggies all ready to eat which you can use to make a quick veggie salad with some crushed almonds and crumbled feta.

Once you’re all ready to get meal prepping for the week ahead try our tips for meal prep like a pro.

Find out how this Mum spent six HOURS prepping meals for 12 weeks & it cost under $500!

See How to meal prep helped mum lose 20kg* and save $50 on her weekly food shop



Join thousands of mums on the MUMS ONLY Challenge






In Conclusion.


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.






Tummy Fat


With the colder months of winter now upon us. The prospect of losing weight and blasting away tummy fat can seem a lot more challenging. 

Tummy fat is notoriously one of the most troublesome areas of fats for lots of mums to get rid of as it can be really hard to lose! Plus we’ve all spent the last couple of months in lockdown. Where there’s a fair chance that some extra weight may have crept on.

While Winter has its dark days, extra forgiving clothing, and comfort food cravings, it may seem the hardest time to find the motivation to exercise or slim down. But don’t despair, there’s plenty of things you can do to use this time to your advantage and lose your tummy fat.

But the good news is that we have you covered. The Healthy Mummy app and 28 Day Challenges and you can get results like Cicily below with us




Check out our 9 ways to beat belly bulge this winter!

1. Eat Lots of Fibre




The best thing you can do for your body is to eat plenty of fiber. It helps prevent weight gain, by reducing appetite and helping to normalize bowel movements. Fiber-rich foods absorb more water, which helps to keep us feeling full. There is some evidence that the weight loss effects of fiber target belly fat specifically. The best high-fiber foods to eat include chickpeas, apples, rolled oats, green beans, sweet potato, and fresh berries.


Try our High Fibre Vegetarian Curry




2) Make use of your slow cooker

Winter is the time when we want to hunker down and fill up on delicious warming comfort food. And you still can! Make use of this great kitchen gadget to create a filling and healthy meal with minimal effort. The 28 Day Weight Loss Challenge has heaps of fiber and protein-filled slow-cooked meals 


slow cookers



Try our Slow Cooked Asian Chicken or the Slow Cooked Porcupine Meatballs as a taster for how good these recipes are.


3.Try The Healthy Mummy Smoothie with Probiotics


The Healthy Mummy Tummy Smoothie is a complete meal replacement that contains a heap of amazing new ingredients including probiotics to help you lose weight, support your gut health, and feel fuller for longer.

As well as being loaded with probiotics to help balance the friendly bacteria in your digestive system,  it’s also a great source of dietary fiber to help to relieve you of any toxic build-up. With ingredients such as carrot juice powder, fenugreek seek powder, and pumpkin seed, it’s easy to see why it is going to be your secret weapon to fight belly fat!



4. Spice Things Up


Eating chillies 4 TIMES A WEEK could cut your risk of having a heart attack by 40%

Spicy foods contain an active component called capsaicin. By adding some chili or bell peppers to your meals, you’re helping boost your metabolism naturally, without any harsh accelerants. Capsaicin also turns the bad, unhealthy white fat into fat-burning brown fat through a process of creating heat from burning fat.



5. Get Moving!

exercise on a budget



Any exercise will help increase your calorie expenditure, so get moving!  Admittedly the prospect of getting out of the house to exercise when it’s dark and cold may not be appealing, but here’s the thing – you don’t even need to leave the house! And you certainly don’t need an expensive gym membership!

There are heaps of exercises you can do at home, you just need to get into the habit and make it part of your routine.  You can use the multitude of exercises routines from our 28 Day Weight Loss Challenge App.

Every little bit counts. Keep as active as you can every day to really get your heart pumping and your energy firing so help stomach fat reduction.

Get a sneak peek of our Booty Belly Blasting Workouts you can do at home here 


6. Eat foods that reduce bloating


5 healthy drinks that will help you lose weight



Often, bloating may be the real issue, rather than stomach fat itself. Eating certain food and drink can go a long way to reducing bloating that can make you feel frumpy.

Tummy fat-burning foods include fennel seeds, asparagus, avocado, garlic, green tea, kimchi, and blueberries.


See 5 foods to blast belly fat here.


7. Up your Protein!


Lean protein (with less fat) keeps you fuller for longer, which reduces the likelihood of reaching for a sugary snack after your meal, which aids in belly fat loss.

Think nuts, salmon, lean meats (such as chicken and turkey), tofu, eggs, yogurt, tuna, and certain cheeses.


8. Join the 28 Day Weight Loss Challenge


As the temperature drops in winter, now is the perfect time to fire up your weight loss goals with the28 Day Weight Loss Challenge!

Get a Sneak Peek of some of the delicious, healthy, and easy-to-make recipes that will be available as a part of the 28 Day Weight Loss Challenge.


9. Reduce Sugar and Fat


detox from sugardetox from sugar



Sugary, fatty foods (like doughnuts, chocolate biscuits, pastries, cakes, and every other little treat) leave your body feeling unsatisfied and lethargic – you want more and more as they just don’t fill you.

It’s why they often call these empty calories.

Reduce your intake of these foods and instead choose high fiber and high protein foods that will leave you feeling energized and satisfied – thus less likely to overeat.


Join us on the 28 Day Challenges HERE and get results like mums below with us






Fruits And Vegetables 13 That Are In Season This Winter – Plus Recipes To Make From Them!



13 Fruits And Vegetables That Are In Season.


Planning meals around seasonal fruits and vegetables is a great way to save money, get maximum nutrition, and even help the environment as most produce tends to be sourced locally.  Whatsmore, we are spoilt in the Australian winter with delicious veggies that are perfect for comforting soups, warming casseroles, and roast root veggies.


winter food


These foods which we call ‘in season’ are often cheaper, tastier and more nutritious.


According to the Seasonal Food Guide, food we associate with Winter such as Brussel sprouts and broccoli are available in the cooler months, but there are heaps of yummy Winter fruits and vegetables available for you to take advantage of and whip up some healthy and tasty meals.



winter vegetables



You can make all these delicious Healthy Mummy recipes using Winter fruits and vegetables!



Fruit In Season This Winter



bananans Winter fruit



Include bananas into your diet with our warm and yummy Hot Caramel Banana Creams this winter.






An old-fashioned wooden-handled paring knife sits on a chopping board next to a peeled pink grapefruit.



Swap your usual after-dinner desserts for a slice of fruit salad that contains bananas, grapefruit, and other fruit. That way you’re still having your sweet fix but without the extra calories!


Kiwi fruit



Supergreen Smoothie on display



Our Supergreen Smoothie recipe contains kiwi fruit. It is high in vitamin C so it will keep you energized all day. A perfect addition to a weight loss diet!








Our Lemon And Coconut Bliss Balls are DIRECT from the 28 Day Weight Loss Challenge and are a fun healthy eating snack idea that is packed with lemons, heart-healthy coconut, and the goodness of almonds.

To make these Lemon and Coconut Bliss Balls, click here.


Mandarins and Oranges



Citrus fruit: Clementines in a rustic wooden bowl.





Here’s a yummy healthy recipe for our Orange & Coconut Cremes – you will LOVE IT!

For FULL RECIPE, click here.


Vegetables In Season In Winter




Beansprouts display and ready to serve.



If you want a healthy meal that’s packed with beansprouts and takes just 15 minutes to prepare, this  Speedy Beef Stir Fry is for you. Super quick, super tasty, and super healthy.

Check out this RECIPE here.





Orange And Mustard Glazed Pork With Veggies


For a sweet, tangy, and hearty meal idea to warm you this winter, our simple orange and mustard marinade is ideal – and it goes perfectly with broccoli.



Brussel sprouts



brussel sprouts



If you’ve got a hungry family to feed, or friends coming over for dinner – this Roast Beef with Pepper and Mushroom gravy will hit the spot!  It’s also nice to have some fresh greens on the side, so why not prepare some peas, green beans, snow peas, or Brussels sprouts to go with it.


Get the RECIPE here.







Our Mini Raw Carrot Cakes With Cream Cheese Frosting is a great option for an afternoon snack with your well-deserved cup of tea and they won’t ruin your healthy eating plan either.


Full RECIPE here.







This is comfort food at its very best. A healthy take on a classic Mac & Cheese that even the fussiest of the fussy will be happy to tuck into – and instead of pasta it contains cauliflowers instead!


Click here for MORE on this recip.







This tasty pork recipe is super simple to make and contains lots of yummy ingredients including lean pork escalopes and fennel seeds.

For RECIPE, click here.








This risotto uses mushrooms but you can also add any meat if you want to bulk it up – it is also great for adding in extra veggies if you have them in the fridge too.


For the Mushroom Risotto, click here.





The Ultimate 5 Ingredient Ham & Cheese Baked Potato



Here’s a really nourishing lunch or dinner that you can easily prepare with your own favorite toppings.

For the full recipe for the Ultimate 5 Ingredients Ham & Cheese Baked Potato, click here.








Our Speedy Brekky Beef Stir-Fry is a great way to include silverbeet into your diet.







spinach rolls



Read our delicious recipe for Pesto, Spinach, and Ricotta Rolls which is just 230 calories per roll! Get RECIPE here.

You can find most of these recipes HERE and on our 28 Day Weight Loss Challenge.


Our Super Greens



supergreens flat lay



Did you know our Super Greens contains more IRON than 12 cups of Spinach, the Vitamin C equivalent of 1.4 kilograms of Oranges? 56 x more Vitamin B12 than a beefsteak and the calcium equivalent to one liter of milk? AND it TASTES delicious!




Join The 28 Day Weight Loss Challenge This Winter!


Eager to reach your weight loss goals this Winter? Then jump on board with The Healthy Mummy and join the 28 Day Winter Weight Loss Challenge!






Our Challenge is designed by mums FOR MUMS – to help them reach their goal weight and tackle their health and fitness.

The Challenge is home to customizable meal plans, 24/7 social support, and realistic exercises mums can do AT HOME.

Our Challenge entails:

  • 28 days of at-home exercise routines (no gym needed) – with video instruction
  • Customizable 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 fruits and vegetables recipes.



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


Amazing Results From Mums On The 28 Day Weight Loss Challenge.


1.Chloe Cox – 40KG weight loss




Chloe Cox knew she needed to change her ways for her health and also so she could be the best mum to her kids. Within 15 months of joining the 28 Day Weight Loss Challenge, Chloe had lost a whopping 40kgs.

Never in my wildest dreams did I think losing such a large amount of weight, while feeding my bub and exercising, would be possible. I believe I owe it all to The Healthy Mummy. “It is a hard habit to break but I’m so glad I have done it, and not focusing on the pesky number on the scales feels so liberating.”


2.Sascha Farley – 30KG weight loss




Sascha Farley is a busy mum of 3 kids who has lost over 30kg with The Healthy Mummy as well as having a Healthy Mummy pregnancy for bub number 3! Sascha credits her healthy lifestyle changes thanks to the 28 Day Weight Loss Challenge for helping to control her PCOS and give her the fertility to conceive baby number 3. She is a Healthy Mummy convert for life and will never be without The Healthy Mummy app as it helps her and her family eat well and save money.


“I’ve lost over 30 kilos and I’ve gained SO much knowledge. I save so much money! I have found balance, energy, and self-love. Our food is simple, easy, delicious and the guesswork of portions is nonexistent! Best thing I have ever done! “


3.Heidi Reynolds – 70 KG weight loss




Heidi Reynolds has lost a MASSIVE 70kg and learned to love her body, scars and all! At her heaviest weight, Heidi hated every aspect of her body including the scaring all over her body from many operations she had had to remove sweat glands to remedy a skin condition.

“After I joined the 28 Day Weight Loss Challenge I found a love for good healthy food I had never eaten before. I went from a life I didn’t want to be in, to a life I LOVE being in! I’m now so happy and love everything about my body, even the scaring.”


For more on the 28 Day Weight Loss Challenge click here.

World-famous physical, spiritual and mental practice/discipline.  Yoga originated in ancient India




My Yoga.


Hey Girls,

As the temperature goes down, it gets a bit difficult to do workouts early morning outdoors. It is better to do exercise indoors in winters.

Here, I will discuss how I got into yoga and how it helps me in losing weight and getting me a more flexible and toned body.



My Yoga Experience and Weight Loss



I wanted to learn yoga and practice it regularly from the day. I got few classes in school as extracurricular activities as I loved the way how easily I was doing. All those asanas as compared to others and the attention I was getting.

I searched for few classes but found it quite costly; so I decided to stick to my evening walks and a little bit of exercise. I was a bit lazy to get up early in the morning for walks and exercises. 😛


It was September 2012 that is last year;  I started morning walks as my dad insisted I go for morning walks rather than evening walks to get fresh air. So I thought to give the morning walk a try and started moving in the district park of my area. I saw many yoga groups in the parks, where a number of people from every age group perform.

And there was an instructor with each and every group from a particular institute. Those yoga groups made me think about yoga again but I was too shy to do yoga in the park.



Join A Good Group.

After few days I decided to join the group, that group includes only middle to old-age people. But I wanted to join yoga so I did. On the first day, I was a little nervous about whether I will be able to perform yoga asana as I did years ago. But I must say the group and instructor encouraged me, helped me a lot with asana. And appreciated me when I did asana correctly. 😀 I just love that group for support. 🙂


We started with few stretching exercises of arms, hands,and full body. Included some exercises for the neck and back to reduce the stiffness. And those with neck problems like me get reduce with those exercises.


After 15 minutes, started with asana the first asana was Suryanamaskar. And then performed various asana for various body parts. And each asana is performed to cure some or other ailments too, I was getting all this information through the instructor. Few asanas were especially for weight loss.

Another asana included was Dhanurasana, Halasana, Trikonasana, I am not good at remembering these asana names, I find it difficult. 😛


It took an hour to perform all asana. As the asana has to do in low intensity and 1 min of rest is done after each asana. When these asanas got finish we started with meditation and breathing exercises. This is a part of yoga and is good for mental health and plays an important role in relaxing the mind.

Exercise like pranayam, Anulom-Vilom, others. In which full concentration was on breath, how to inhale, how to exhale n all. It took 15mins.


Your Sessions.

So my session of yoga was of one and a half hours. I felt so good at end of the session. So relax, energetic, and seriously I was feeling fresh the whole day. Impress that I felt happy to wake up early in the morning for another session. I could not believe myself nor did my parents, when they saw me waking up early in the morning on my own. 🙂


The effect of yoga can be easily seen on my face, my body. I lost 2 kg in 2 months, I know the weight loss is not much. But I felt good about myself, and everyone was asking me the reason behind my toned body. 🙂


The weight loss in yoga is a bit slow but it is permanent. And as soon as you stop, those extra pounds will not come back. Even if you just check on your calories without exercise. But that does not mean you stop yoga after you achieve your targets.


For the last 2 and half months, I am on bed rest because of a ligament tear on my foot. That’s why I am off from workouts but I am missing yoga a lot. Yoga can make workouts so simple and once you start it, you will feel incomplete without it. I was the one who always ran away from workouts, and being lazy around but yoga changed me. I will never get tired of it.

If you also love yoga do share your experiences and if you never tried yoga just go and try it out. 🙂






 10 Different Types Of Yoga. 





World-famous physical, spiritual and mental practice/discipline.  Yoga originated in ancient India. The term can obtain from Yujir yoga (to yoke) or Yuj samadhi (to concentrate).

Yoga is practiced for several reasons like de-stress, relaxation, weight loss, inner peace, and spiritual reasons.

There are different types of yoga to practice so, it is very important to understand which type will suit you the most.




Different Types Of Yoga.



Different Types Of Yoga





It has only 26 poses and is good for beginners. The idea behind this type is to turn up the heat until you get 105 degrees.  Also known as “Hot Yoga”.

Its twenty-six posture exercises systematically move fresh. Oxygenated blood to one hundred percent of your body, to each organ and fiber.  Restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well-being will automatically follow.




It focuses on slow and gentle movements and it is the best in yoga to wind down at the night. Which involves a lot of breathing exercises. Can be done once back from work as it demands slow movements.




It is the most popular type of yoga in the United States and involves a variety of changing poses. It calls for a lot of Sun Salutations and is the best fit for a person who likes to move.




This type works mainly on the bast of the spine.  Expect a lot of core work on your abs and around the spine.



Known as “ Power Yoga”. It involves constant movements and is physically demanding.



Also well known for the use of props like wooden blocks, harnesses, cushions, and straps.  It is also good for people who have physical ailments.




It focuses on looking inward and seeing the light within yourself and others. It’s a great style for those new to yoga, as many of its poses allow the use of props for extra support. And there’s a lot of alignment and breathwork.




As the name suggests – it helps in deep relaxation at the end of hecticworkday. Restorative yoga is typically adept with props And involves only a handful of restorative poses you’ll hold for extended periods of time. But you’ll really connect your mind with your body. Expect more poses that open the chest area for breath work and more lying down than in your typical practice.




It is a type of vinyasa yoga so, is physically intense. As the name suggests it means “Liberation while living”.




It is the most popular type amongst expectant mothers.  Therefore, It is also good for the women who have given birth to get back into shape.   It can help get rid of pregnancy aches.

Tips: As a beginner make sure you do not stress the body on the first sitting. And also the main secret to achieving maximum benefits is to develop a routine.

For me,  yoga has taught me to love my body.

My confession: if I do not practice yoga for days I feel low and get mood swings. The day I get back to yoga I get inner peace and happiness. The icing on the cake: my skin starts glowing 🙂




The Healthy Man Meal Replacement. 



The Healthy Man, A Truck driver hubby loses 9kg.


This mum is incredibly proud of her truckie husband Dale. He has managed to lose 9kg since February by drinking  The Healthy Man Meal Replacement.

Rachel Keen lost weight by drinking The Healthy Mummy Premium Smoothies.And convinced her man to try out The Healthy Man. Dale has a busy lifestyle on the road, so he’s not always able to exercise. This is why the smoothies have been great to help him get in shape.

“He’s a truck driver by trade and has a smoothie for breakfast and lunch on day shift, and tea with us. (Nightshift is a slightly different routine). He has the shake and full cream milk – nice and easy for when he’s working,” she says.

“Only ‘exercise’ he does is getting in and out of his truck, walking at work, and general stuff that he has to for his job. He’s lost 6kg in the last 5 weeks. He’s aiming for 25kg this year. I know he can do it!”




Truck driver hubby loses 9kg by just drinking The Healthy Man!




Truckie Dale says:


The Healthy Man is perfect if you have an on-the-go lifestyle


Dale says he decided to give The Healthy Man Meal Replacement a go because the wife drinks The Healthy Mummy Smoothies.  Amazingly, he’s able to come off his tablets for diabetes, as his body is starting to regulate his sugar levels!

“I was a bit cautious going into it because I have type two diabetes and high iron levels,” he says.

“My main motivation is to lose weight and feel a lot better within myself. The main difference I have noticed is I have lost 9kgs since mid-February and H1B1 levels are back to near normal. I am still on tablets but I am slowly coming off them as my body is starting to regulate sugar levels by itself.”



Truck driver hubby loses 9kg by just drinking The Healthy Man!



What’s more, Dale says he used to suffer a lot of stomach pain which sometimes he would double over in pain.

“I rarely have any pain now and I feel a lot healthier. My goal is to reach 100kgs I started at 138kgs and currently am 129kgs,” he says.

“I have two smoothies a day and one meal. I am a shift worker so on day shift I have one morning and for lunch and a meal for tea.

“On night shift I have one for lunch and tea and have a meal in the morning after work. The only reason I eat before bed is to make sure my sugar levels don’t get too low while sleeping as they have dipped before.”



Dale’s favorite Healthy Man shakes



Truck driver hubby loses 9kg by just drinking The Healthy Man!



Dale is a fan of chocolate and vanilla smoothies. He has it with full cream milk and also mixes it with fruit and avocado.

“I really enjoy both chocolate and vanilla but probably prefer vanilla. I mix it two scoops with 500ml of full cream milk due to skim milk has higher sugar content,” he says.

“I also put half a banana and half avocado together. And mix two smoothies at the same time so it’s all good for work in the truck. I have only recently started the fruit as it was not quite filling enough for the whole day and weight loss had stopped.

“But since I put the fruit in my weight loss has started again. I like that it has everything I need in it to help with weight loss and stomach health.

“And I am proof that it is all good for diabetics and of cause depending on individual cases. Thanks for the awesome product.”



Has your man tried The Healthy Man Meal Replacement!





It’s the perfect low-calorie meal replacement for busy blokes wanting to boost weight loss and improve overall health. It’s full of whey and soy protein which means it’ll leave you feeling full and satisfied and keep you going till your next meal.

If you want to shift some kilo’s, look no further than The Healthy Man’s Meal Replacement!

The Healthy Man Meal Replacement is available in Chocolate and Vanilla and will:-

  • Enhance fat-burning ability
  • Improve gut health
  • Reduce beer belly
  • Increase stamina
  • Increase muscle strength
  • Increase energy, vitality, and overall health

Get your tub of the Healthy Man Meal Replacement here



Injury free Weight Loss Workout Plan for beginners

Weight loss workout plan for beginners to stay injury-free. There had been many such occasions when I suffered an injury. While trying to work out beyond my comfort zone. Now that made things so serious with me that I had to be away. From all kinds of pressure on my neck and feet. That meant no weights and not even walks for months altogether. Injury while following a weight loss workout plan for beginners can be a very serious matter that needs to be addressed.


We all begin working out to stay fit but at times due to lack of awareness and guidance, we end up creating health problems. We injure ourselves due to ignorance and carelessness. Today let us talk about a few precautions that we need to take care of to stay away from body injuries. I have learned these things over a period of time and then applied them in my life. I was lucky to be successful in staying away from injuries since then.




Weight Loss Workout Plan Woman working out in a gym

Photo by bruce mars on Unsplash


Most injury-prone body parts

Let me begin with which body parts are most injury-prone. Also, we talk about that while working out what preventive measures one must take care of in order to prevent these.

Ankles, knee joints, heels, upper and lower back, shoulder joints and neck, hamstrings; and hips are the most vulnerable body points for any beginner to be careful about.

If you are a beginner then you need to be aware that there are certain mandatory. Along with few optional accessories that can help you avoid injuries while working out. I have suffered personally and learned it hard way. If you take care of wearing the right kind of safe accessories. Then you can never have any serious injuries. Still by chance if you get injured due to negligence, then because of these you will be able to recover very fast.



Sport Shoes

Sport Shoes are a mandatory accessory as one must never exercise in any flat shoes or slippers. Shoes need to have a good cushion, not a thin base. Your sport shoes must have cushioned yet flexible base. Nowadays all big brands make especially foam-based shoes for running purposes. These shoes are a bit expensive but surely long-lasting. It is always better to keep health your first priority. Remember if you rupture or break any tendon or joint, surely you will end up paying multiple times the cost of what you would have spent on a good pair of shoes.




Injury free Weight Loss Workout Plan for beginners


If you take care of wearing the right kind of safe accessories, then you can never have any serious injuries. Photo by Martin Katler on Unsplash


Wearing a pair of good shoes will always keep your heels, ankles, and tendons safe. If you have any doubt and are not very sure about how to choose your sports shoes for your particular kind of workout, read here.



Key Supports

Knee cap support is an optional choice of accessory to save your knees from undue pressure while exercising.Workouts like jumping or running or deep squats. Lunges with decent or heavyweights also require good knee support. People who have had previous injuries must use a pair of knee cap support to protect joints.

Ankle Support is another important yet optional accessory to use for beginners. To stay injury-free while following their workout plan for weight loss.  We have seen many beginners complaining about ankle pains. If you have ever suffered an ankle injury in the past, you should buy a pair of good-quality ankle support. These are really helpful but keep in mind to buy lighter ones so that they can fit in your shoes.

Heel support is optional yet a must for you if you suffer from heel pain due to any reason. I always use a pair of silicone gel cushions to secure my heels while walking.  I bought a real soft, fitting easily in my shoes, and believe me it really relaxes my heels; while working out, walking, or doing all kinds of exercises.  If you have pain in your heels, I would surely recommend you to use these supports.

A gym belt is for those fitness enthusiasts who have lower back pain. It helps in preventing back problems like slipped discs. Know that if you are into doing free weight exercises, then you might not need it. Do not buy a heavy one because a lighter in weight gym belt is easy to carry and adjustable.



In Conclusion

I hope you must have liked these few pieces of equipment and would not at all forget to use them so as to avoid injury as you begin your workout plan.

In case you are looking for a customized walk plan, you can contact us here.




Simple food swaps to keep you on track.



Simple food swaps to keep you on track.


One of the philosophies of the 28 Day Weight Loss Challenge that we abide by is that “it’s what you do most of the time that matters” and this is very true in wintertime.

Basically what it means is that if most of the time, you are making healthy choices with your meals and snacks, you will see the weight loss results you are after.

With this in mind, we wanted to give you twelve simple swaps that you can make this winter to help you lose weight (despite the fact that most people gain weight over winter).

By making these swaps it will ensure that your exceptions don’t become your norms, meaning you’ll be making healthy choices most of the time and losing those unwanted kilos on the 28 Day Weight Loss Challenge.





Swaps Collage






Spinach and Pesto Pizza



Swap high fat, high salt takeaway pizza for the Spinach and Pesto Pizza from the 28 Day Weight Loss Challenge.






Mexican Cheesy Chilli Tacos



Swap the high fat, high salt takeaway chili con carne for this fun Cheesy Chilli Tacos (recipe available to members of the 28 Day Weight Loss Challenge).



Ready meals



Easy Butter Chicken with Rice and Greens



Swap the highly processed, frozen, butter chicken meal from the supermarket for the Homemade Butter Chicken from the 28 Day Weight Loss Challenge.







Peanut Butter & Choc-Brownie Cookies on display



Swap the high sugar fudge brownie from the café for a homemade Peanut Butter & Chocolate Brownie Cookie. (Simple food recipe available to members of the 28 Day Weight Loss Challenge).







Chicken-Nuggets ready to be serve.



Swap the super processed, store-bought chicken nugget for the Hidden Veggie Chicken Nuggets.From the 28 Day Weight Loss Challenge.







Budget and family-friendly spinach and sweet potato lasagne



Swap the high fat, store-bought lasagne from the supermarket. For the delicious Beef & Sweet Potato Lasagne from the 28 Day Weight Loss Challenge which is delicious and budget-friendly.



Hot Chips



Rosemary Sweet Potato Fries



Swap the deep-fried, high salt chips from the chip shop for the Rosemary Sweet Potato Fries, with Garlic Yogurt Dip. (Simple food recipe available to members of the 28 Day Weight Loss Challenge).



Café Hot Chocolate



Winter Warmer Smoothie



Café hot chocolates are super tasty for a reason. The amount of sugar in them is likely to be five times more than we would make in a ‘homemade’ hot chocolate.

Swap the high sugar cream-topped cafe-style hot chocolate for the Winter Warmer Smoothiea healthy hot chocolate alternative.



Apple Pie



Apple Rhubarb Filo Pie



Swap the dense and high-calorie, store-bought apple pie from the bakery. For the Apple & Rhubarb Filo Pie. (Recipe available to members of the 28 Day Weight Loss Challenge).



Chocolate Bar


Chocolate sneaker bar on display



Swap the calorie-dense milk chocolate bar from the supermarket. Or petrol station for the ever-popular “Snickers” Slice from the 28 Day Weight Loss Challenge.



Chocolate Pudding



Chocolate Self-Saucing Pudding


Swap the packet mixture of high sugar chocolate pudding from the supermarket. For the Chocolate Self-Saucing Pudding from the 28 Day Weight Loss Challenge.



Café Style Pancakes



Blueberry & Vanilla Pancakes



Swap the high sugar, high-calorie cafe pancakes for the fluffy. Blueberry & Vanilla Pancakes from the 28 Day Weight Loss Challenge try our highly recommended fluffy pancake recipe!



Don’t let winter derail you from staying on top of your goals

As we know cold winter days can lower our motivation to eat well and stay on top of our exercise routines, The Healthy Mummy  28 Day Weight Loss Challenge is coming to your aid!

The 28 Day Weight Loss Challenge recipes are designed. To give your body the richly satisfying and nutrient-dense food it craves. But without the unhealthy fats, sugar and calories traditionally associated with comfort eating simple food.


 28 Day Weight Loss Challenge on display



Plus, team the healthy Challenge meals with easy-to-perform. Exercise routines that are ideal to be done at home on the app. And you’ll soon see that not even the winter rain and hail. Will stop you from reaching your healthy lifestyle goals.

Click here for more information.




What was the miracle cure for colic?

When Levi’s doctor told us he had “classic colic” at his two-month appointment and followed it up with a solemn. “It will probably get better in two to three months.” I nodded along to somehow assure her I could handle it. Of course, I couldn’t handle it. Inside I was thinking TWO! TO! THREE!! MONTHS?!!!! I didn’t think I’d last another 2-3 days. She explained there are some things you can do to try to help but mostly you just have to…wait for him to grow out of it.

Sometimes colic is thought to be related to digestion, so we switched to a more sensitive formula. We altered Levi’s feeding schedule. Then gave him colic drops, administered a probiotic, and held him upright for a long time after every feeding. We ever-so-slightly elevated one side of his crib in the hopes that it would help with reflux. And we bounced and we bounced and we bounced on that giant exercise ball. Until our spines were thoroughly smashed down to half the length we started with.

And yet, the crying continued.


The Cure for Colic





Sometimes colic is thought to be related to sensory stimulation (often overstimulation), so we dimmed the lights, lowered our voices. Got the best sound machine money can buy, and only dressed him in the softest cotton clothing.


And yet, the crying continued.







Sometimes they say colic is about the inability to have emotional control. So we tried to soothe him by holding, rocking, bouncing, pacing, strolling around the neighborhood. And babywearing with three different carriers and wraps (Ergo, LILLEbaby, and the Solly wrap).


And yet, the crying continued.


Until it suddenly stopped.

As Levi approached five months old—the hardest five months of our lives as parents. One day I looked up and said to Daniel, “He hasn’t cried much today.” Daniel said, “I was thinking the same thing but didn’t want to jinx it.” We knocked on all the wood around us. But the next day was the same: quiet. Levi still needed to be bounced to sleep and kept on a regimented schedule, but the screaming crying was gone. He would cry if he was hungry or getting too sleepy but all the other stuff. The torturous wailing for no apparent reason with no solution stopped suddenly and completely. It was like he was finally a “normal” baby.

Now at eight months, Levi is what I would describe as a happy baby. He smiles and giggles. He is playful and joyful. Also, he gets fussy and there are, of course, hard days, but more often than not. He cries when he needs something and is easy to comfort and soothe. It seems like he just needed time to adjust and now that he has, he is a delight.







So what fixed it? What was the miracle cure for colic?

Time. Good old-fashioned time.

The answer was waiting for him to grow up and out of it, which if you’re currently in the throes of colic. Is the least satisfying answer. I get it. Waiting it out, for weeks, months—forever?!—for your baby to stop shrieking for hours on end is the last thing you want to do. But the truth is, nearly all cases of colic eventually resolve on their own. People told me this very thing four months ago and it didn’t bring me much comfort. And yet here I am to pass the cold comfort on to you because at the bare minimum. You need the assurance from someone who has been there that yes, your baby will stop crying. Eventually.


In Conclusion.

In the end, my recommendation would still be to do all the suggested colic fixes. Do the drops and gripe water. Adjust the diet and feed schedule. Try different techniques for soothing. Not because they’re likely to work. But because at least it’ll feel like you’re trying. One piece of parting advice from our doctor was, “Try everything you can. It probably won’t work, but at least it will feel like you are doing something about it.”