Premium Smoothie Recipes if you are determined to get on top of your weight loss



Premium Smoothie Recipes.



If you are determined to get on top of your weight loss and health goals, smoothies can be an amazing tool! They are super easy to whip up. A complete meal replacement, low calorie, and the best part taste delicious! They make the perfect breakfast, providing you with an amazing blend of nutrients. To give you the best start to your day. They also make a great snack option, plus a complete meal replacement can replace any of your main meals.





There are 6 delicious flavors in our Premium smoothie range to choose from! Scroll down for more about why the Premium Range is so good plus 6 DELICIOUS Premiums Smoothie recipes to try!




Why Premium Smoothies?




The Healthy Mummy has a range of different smoothies available including our AMAZING Premium Smoothies!

The Premium Smoothies are whey blend meal replacements that contain 80% whey protein. They have 24 vitamins and minerals AND probiotics for enhanced gut health. They’re also really creamy and smooth with a great texture. They are low carb with just 3.9g per serving. Therefore, will give you increased energy by providing you with the best possible nutrition, 

In fact, ALL of the 6 Premium Smoothie flavors have been awarded a 5 STARS by Healthy Star Rating! The Health Star Rating system rates. The overall nutritional profile of packaged food and assigns it a rating from ½ a star to 5 stars. The more stars, the healthier the choice! 

While the Premium range has really intense flavors, technically there’s no need to add anything else to your smoothie other than the milk of your choice. However, if you want to mix things up, try these delicious smoothie recipes using the Premium Smoothie Mix below!



6 Delicious Premium Smoothie Recipes


Banana Energy Smoothie – 310 calories





Start your day the right way with this delicious smoothie with the perfect taste combo of caramel and banana. Therefore, YUM!

Get the recipe here!


Oat Boost Smoothie – 267 calories





Do you love to start your day with a coffee – then you’ll love the Espresso flavor! Adding a boost of oats will make you feel fuller for longer.

Get the recipe here


Sundae Brekky Smoothie  – 389 calories


  Sundae Brekky Smoothie display



With only a handful of ingredients, this Sundae Brekky Smoothie from the 28 Day Weight Loss Challenge. Is the PERFECT start to the day (and not just on a Sunday!)

Get the recipe here



Double Choc Green Smoothie – 357 calories



Double Choc Green Smoothie on display.



Give your iron levels a boost with this delicious Double Choc Green Smoothie. Furthermore, Using the AMAZING Double Choc Premium Smoothie Mix.

Get the recipe here



Banana Coconut Smoothie – 300 calories


Banana Coconut Smoothie mix ready to be served.



This tasty smoothie is made from the Premium Banana Sundae Smoothie Mix. Tastes just like a Banana Sundae with a delicious hint of coconut.

Get the recipe here



Mighty Green Vanilla Smoothie –  267 calories



  Mighty Green Vanilla Smoothie mix on display



This Smoothie recipe includes spinach AND parsley, so you’ll be getting an extra boost of iron, Vitamin E, and magnesium.


Get the recipe here 


In conclusion,


Want to get your hands on a Premium Smoothie Tub? Click here


Mums share recipes and ways to use the NEW Healthy Mummy Premium Smoothie Mix

Hear what real mums are saying about the Premium Smoothies!


  Woman display there Premium Smoothie Recipes determined to get on top of your weight loss





Ensure that you are eating enough protein & fiber in your meals and snacks



Protein and Fibre!



Can you believe mums have lost over 3 million kilograms with The Healthy Mummy?! AMAZING!

We’ve been helping busy mums shift the baby weight and blast the belly fat for over nine and a half years, and we are CONFIDENT that we can help you too.






One of the BIGGEST components to a successful weight loss journey is having a specific, weight loss goal. So, that’s why we are helping you be super-specific. Meanwhile, it give you a tight timeframe of how you can lose 4 kilograms in 30 days




Samara beforea after weight loss & workout transformation



10 ways to lose 4-6 kilograms


1. Say goodbye to the white stuff – SUGAR!

Reducing your added sugar intake is one of the FASTEST ways to blast tummy fat, reduce your calorie intake, boost energy levels, improve your skin and drop excess weight.

The tricky thing is, sugar is just about everywhere these days and many of us can be addicted to the stuff. Not to mention the thought of going cold turkey and giving up all sweet treats can be too much for many of us to handle.

The GOOD NEWS IS there are plenty of treats, recipes, and meals out there just as delicious as your fave sugar-laden creations that are BETTER for you. For example, check out our Cherry Ripe Chia Pudding.




Picture High protein pudding



2. Up the protein…and FIBRE!


Ensure that you are eating enough protein in your meals and snacks. This helps you to feel fuller for longer and gets your metabolism firing. Think nuts, LSA, boiled eggs, poached chicken, natural peanut butter, and tofu.


3. Cut out processed foods


Cut out processed food and things like white bread, rice, and pasta and have wholegrain and wholemeal versions instead which are high in fiber and vitamins.



  Cicily weight loss and workout images



4. Get organize and MEAL PLAN!


If you are looking for a more structured plan to follow then try our 28 Day Weight Loss Challenge. Whether you are breastfeeding, vegetarian and or looking for a gluten-free meal plan – our Challenge can work for you.

Each week the 28 Day Weight Loss Challenge Meal Plan updates. The Challenge informs you what is a great, HEALTHY idea for breakfast, morning snack, lunch, afternoon snack, dinner, AND DESSERT!

The Meal Plan clearly highlights the calories per serve, how LONG it takes to prepare and cook as well as other helpful nutritional information.

Nonetheless, our 28 Day Weight Loss Challenge has made it super easy to SWAP specific meals for another one of your Challenge favorites.


5. Get support


Try chatting to a friend or other mum who has lost weight. Pick their brain and see if they have any insight for you about anything you are missing or not doing.

You can even hop onto the Healthy Mummy Facebook group and be inspired by the mums, advice, and stories on the page.

  Organize workout cummunity





Never underestimate the power of squats…and glute-focused exercises.

Besides looking great in bikinis and skirts, it’s important to have a strong and healthy butt and thighs as they are the foundations to help us with all our movements every day. When the butt and thighs are strengthened, the glutes are able to balance and stabilize the hips, allowing the hip flexors to move with ease, reducing the risk of back pain and reducing the chance of injury.

Not only that but a strong butt and thighs means a stronger pelvis and better-supported knees and ankles. PLUS glute exercises are a great way to burn MAJOR calories.

Read how to sneak 100 squats into your daily routine for SPECTACULAR results.




Woman Excerise workout her protein diet



7. Get sweaty


Want results? Get sweaty. While a nice stroll in the park is enough to get some people sweaty and seeing amazing weight loss results, others may need to mix up their workout.

For example, try alternating your walks with jogging or a light run.


8. Stay focused


One day at a time is all we can do. Don’t let a bad day turn into a bad week. So if you have a slip-up, dust yourself off and remember that tomorrow is another day closer to your goal.






9. Keep an eye on your portions 


Government guidelines recommend that you eat a number of portions of foods from different food groups. Furthermore, each and every day to get a range of protein, vitamins, and nutrients to support your health.

Our 28 Day Weight Loss Challenge has done all the hard work for you on portion control but below for the guidelines you should be aiming for.

Guidelines recommend that you eat at least 5 or more portions of fruits and vegetables every day, but the optimum is at least 2 portions of fruit and 4 portions of vegetables. A portion of fruits and veggies is generally considered to be a large handful of raw fruit or vegetable.



  Hannah pic of before and after weight loss



  • Whole grains/carbohydrates


Each meal should include a portion of carbohydrates, ideally, wholegrain carbohydrates to keep you fuller for longer and to improve digestive health. 4 portions of wholegrain carbohydrates are recommended per day – but if you eat a potato, this should be taken as a carbohydrate portion rather than a vegetable portion.

A standard portion of potato should be the size of a computer mouse (225g), a portion of spaghetti pasta should be less than 1.5cm in diameter, a portion of shaped pasta should be a small heaped handful (40g dry) and a portion (150g) of cooked rice should be, when packed together, around the size of a small tin of tuna.

Furthermore, protein and dairy are a key part of any diet – they improve general health and can boost weight loss. Portions of protein (1-2 a day) should always be around the size of your palm. Protein in the form of meat, like chicken, beef, game, or pork should be trimmed of all visible fat. A portion of tofu should be the size of your palm, and a portion of beans should be a small heaping handful.


Dairy portions


Dairy portions should be kept fairly small, as they tend to contain more fat – a portion of milk should be a small glass of 250ml, a portion of yogurt should be a small 50g-100g pot and a portion of cheese should be matchbox-sized (28g). Cheese should be eaten less frequently than milk and yogurt as it contains more fat.



  A before and after pic Challenge workout and weight loss



It might surprise you, but guidelines recommend that you eat three portions of heart-healthy fats each day – the maximum serving should be 1 tbsp. of heart-healthy fat, such as extra-virgin olive oil. These fats improve the health of your skin, hair, and nails, and they also boost the health of your internal systems and your eyes.



10.Workout with weights


Working out with weights helps you to build lean muscle mass which burns calories even while you are resting. Training with weights assists in shaping, toning, and creating a leaner body. Weights training in conjunction with cardio workouts will help you to reach your fitness and weight loss goals faster. GOOD NEWS – our 28 Day Weight Loss Challenge has full weights workouts!

These weight-based exercises are made up of individual or unilateral movements. Which helps with creating even muscle toning and shaping your body on both sides. Therefore, these types of exercises improve your postural alignment and stronger muscles. Help you stand up straight to assist in preventing back pain.

The benefits of weight training are:

  • Nevertheless, Tones your body
  • Builds lean muscle mass which in turn burns body fat
  • You only need to perform short workouts to achieve results
  • Builds strength to improve bone density
  • Strength training releases endorphins to increase your mood and happiness
  • Improves sleep and in turn, gives you more energy during the day

Read more on the benefits of using weights and resistance bands for weight loss.



Our bonus tip – Join the 28 Day Weight Loss Challenge


Did you know about the 28 Day Weight Loss Challenge? Is designed to help mums lose 4-5 kilograms a month WITHOUT avoiding whole food groups, going hungry, and rigorous gym workouts?

The 28 Day Weight Loss Challenge is home to 4,000 recipes, 4 weekly meal plans, 350 exercises, workout videos plus 24/7 support.

The 28 Day Weight Loss Challenge is not only a sustainable way to lose weight but is family-friendly, breastfeeding-friendly. And can customize to suit all dietary requirements. (for example, gluten-free, vegan, vegetarian, etc).

What’s more every month on the Challenge is a NEW THEME – meaning 100 new recipes, exercises, protein, and meal plans!

To learn more about our app click here


  Picture of Challenge and organize workout




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.





Tummy fat is notoriously one of the most troublesome areas of fats for lots of mums



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.

This mum is incredibly proud of her truckie husband Dale, who 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, which 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. (Night shift 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!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 my self. 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 of them as my body is starting to regulate sugar levels by itself.”

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

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. Only reason I eat before bed is to make sure my sugar levels don’t got to low while sleeping as the have dipped before.”

Dale’s favourite Healthy Man shakes

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

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

Dale is a fan of the 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 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 whole day and weight lose 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 lose 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

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.




If you are trying to lose weight and are worried about feeling hungry all the time, there are definitely things you can do to avoid constant hunger pangs and feeling deprived. Whilst you generally need to reduce your calorie intake in order to lose weight, it shouldn’t mean that you restrict your calories to this point where you are constantly hungry and thinking about food.

Short-term diets and crash dieting which can lead to rapid weight loss, don’t work. If anything they can lead to increased appetite, severe hunger followed by weight gain.

At The Healthy Mummy, we believe in sustainable weight loss without depriving yourself and going hungry. The 28 Day Weight Loss Challenge isn’t just about consuming fewer calories and cutting out food groups. It’s a weight loss plan involving healthy eating and exercise and sets a realistic goal of losing weight around 4-6 kilos a month which is achievable and sustainable.

To help, we’ve also put together a list of 10 PROVEN ways to reduce excessive hunger and appetite.

10 Proven Ways to Reduce Hunger and Appetite

1.Eat Plenty Of Protein

Ten High Protein Snacks During PregnancyTen High Protein Snacks During Pregnancy

High protein foods will help you to feel fuller for longer as it stays in the stomach longer compared to carbohydrates. Protein also gets your metabolism firing which is great for weight loss. It’ll keep hunger pangs at bay and prevent unnecessary snacking as well as enabling us to build lean muscle. By getting more protein in your diet increases the release of the fullness hormone which in turn lowers appetite makes you feel fuller for longer.

Ensure that you are eating enough protein in your meals and snacks like nuts, salmon, lean meats (such as chicken and turkey), tofu, eggs, yoghurt, tuna and certain cheeses.

 Adding a good protein powder to your smoothie is another great way to ensure you are getting a good dose of quality protein.

 Check out these recipes from the 28 Day Weight Loss Challenge – 4 protein-packed dinners using ONLY 5 main ingredients.

2. Up your Fibre

Fibre helps prevent weight gain, by reducing appetite and helping to normalise bowel movements  Fibre-rich foods absorb more water, which helps to keep us feeling full. There is some evidence that the weight loss effects of fibre target belly fat specifically. The best high fibre foods to eat include: chickpeas, apples, rolled oats, green beans, sweet potato and fresh berries.

Try our High Fibre Vegetarian Curry

3. Enjoy your morning CoffeeYour JOB, BLOOD TYPE and TUPPERWARE could be affecting your chances of conceivingYour JOB, BLOOD TYPE and TUPPERWARE could be affecting your chances of conceiving

Many people love to start their day with a coffee and that’s not necessarily a bad thing. There are a number of health benefits to coffee, one of which can be beneficial if you are watching your weight. Coffee may help reduce feelings of hunger and your desire to eat for a short time.

There are chlorogenic acids in coffee which are the same antioxidant dietary phenols found in apples, sunflowers, and pineapples—all foods that will also suppress the appetite.

Coffee contains plenty of caffeine which does suppress appetite for a short time but interestingly, decaffeinated coffee may produce an even higher reduction in hunger.

Try this delicious Rich And Nutritious Coffee & Date Slice from the 28 Day Weight Loss Challenge.

4. Water Water Water…

Sometimes when we think we’re feeling hunger pangs, it’s actually just your body alerting you that you need water.

Drinking water regularly helps, suppresses appetite, boost your metabolism and it also cleanses your body of waste and reduces the appearance of cellulite.

When you regularly sip on your water bottle, it stops you from retaining water, which can help you feel less bloated.

15 simple ways to up your water intake

5. Dark ChocolateA-close-up-of-a-stack-of-dark-chocolateA-close-up-of-a-stack-of-dark-chocolate

There is stearic acid in dark chocolate that researchers believe can slow digestion, further increasing feelings of fullness. Also, it’s the bitterness in dark chocolate that is believed to help decrease appetite and lessen sugar cravings.

According to neuroscientist and author Will Clower, melting a small square of dark chocolate on your tongue for about 20 minutes before you eat can trigger hormones giving you the ‘I’m full’ memo.

Check out our amazing dark chocolate protein balls, click here for the recipe.

6. Eat more Ginger

There are many health benefits associated with ginger including reducing inflammation nausea and muscle pain. It also contains a digestive enzyme called zingibain, which helps the body break down protein. It is also thought to reduce hunger pangs.

Ginger also has anti-inflammatory and antibacterial properties and works wonders on bloat. Sipping on ginger tea before, during, or after a meal will help your body to stimulate saliva, bile, and gastric juices that aid in digestion.

Here’s our delicious recipe for Honey, Lemon And Ginger Chicken Stirfry.

7. Spice it up

If you love spicy food with chilli, here’s some good news! A study looked at the effects of capsaicin found in chillis and found that they may help decrease hunger and at the same time increase the fullness feelings.

Capsaicin in also reduces gas and bloating because it increases the flow of digestive enzymes through your intestines.

Try this recipe for Spicy Stuffed Capsicum.

8. Control X

Have you tried Control X? It’s s a delicious drink designed to keep you fuller for longer! It has been so popular with mums, putting them back in control how much they eat by making them feel fuller for longer.

It reduces hunger pangs and bloating to get you in control of your portion control. It will change the way you reach your goals! All you do is mix the sachet with 200mls of water and enjoy 30 minutes before a meal. It’s as simple as that!

Find out what mums are saying about it here!

9. Exerciseexercise on a budgetexercise on a budget

Doing regular exercise has been shown to reduce hunger hormone levels as well as increasing the feelings of fullness. And the best thing about this is that 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.

For full body workouts – see these  Easy At-Home HIIT Workout To Shred 510 Calories

10. Sleepcan't sleep, won't sleepcan't sleep, won't sleep

If you’re not getting enough sleep, your appetite and hunger can increase significantly. When you are tired you are more likely to reach for sugary snacks to try and give you an energy boost, which in turn can lead to unnecessary weight gain.

It has been shown that people that have a good night’s sleep (7 hours or more)  are less likely to be bigger around their middles.

Join the 28 Day Weight Loss Challenge28 Day Weight Loss Challenge booty busting28 Day Weight Loss Challenge booty busting

Did you know the 28 Day Weight Loss Challenge is designed to help mums lose 4-5 kilograms a month WITHOUT avoiding whole food groups, going hungry and rigorous gym workouts?

The 28 Day Weight Loss Challenge is home to 4,000 recipes, 4 weekly meal plans, 350 exercises, workout videos plus 24/7 support.

The 28 Day Weight Loss Challenge is not only a sustainable way to lose weight but is family-friendly, breastfeeding-friendly and can be customised to suit all dietary requirements (for example, gluten-free, vegan, vegetarian etc).

What’s more every month on the Challenge is a NEW THEME – meaning 100 new recipes, exercises and meal plans!

To learn more click here.

Abby has lost over 25 kilos in 6 months

Read more about Abby’s weight loss here


weight loss diet plan
Hemp Seeds are used to reduce the pain associated with PMS, menopause, and weight loss diet plan.

Hemp Hearts In Weight Loss Diet Plan

I had been long looking for some food that could give me multiple benefits like a sharpened memory, natural detox, upped energy level especially as I touch my mid-fifties. More than that I just wanted something to be added raw to my regular daily weight loss diet plan. Fortunately, it was during this time I came in contact with an Indian company on Instagram. Now before I talk about their particular product Hemp Hearts, let me tell you that this is a company that manufactures a collection of health and wellness products derived from hemp. All their products support holistic healing and are non-GMO, environment-friendly, organic, and plant-based vegan.

When contacted they suggested Hemp Hearts be consumed for 21 days and see the positive results. As I researched all about Hemp hearts and how to include them as a part of my weight loss diet plan, I understood the benefits of this superfood.

Benefits of adding Hemp Hearts to a daily diet

This is a superfood that dates back to ancient Vedic times. In today’s modern world also science acknowledges its benefits and contributions for getting better health.

Hemp seeds are rich in Omega 3 and 6, 20 amino acids including 9 essential ones. These are antioxidant-rich seeds that are considered high in fiber content, Vitamin E, Potassium, Calcium, Iron, Zinc, Magnesium.

Hemp hearts are known to aid weight management and reduce inflammation by balancing hormones. Not only that they help in digestion and boosting immunity also. As suggested if Hemp Hearts are added to daily weight loss meal plans for a minimum of 21 days, they boost brain function, reduce anxiety, enhance mood, and aid in getting better-improved health.

Hemp Hearts are very effective if you are on a weight loss journey. You can easily add a tsp of these to soups, salads, or smoothies and make it a regular part of your diet for weight loss. You can eat this raw for weight loss, or just to gain more energy. Eating Hemp seeds can help to alleviate stress, and even reduce inflammation.

Just a few spoonful of these Hemp Hearts can very easily add a nutrition boost to your healthy daily diet. You can even blend them into your low-carb or low-fat shakes. Adding them to meals like rice, daal, vegetables, curries, fruit bowls, khichdi, porridge, pasta, or even juices can be great for you.

A super source of protein

Hemp Hearts are a wholesome and complete source of protein with all 20 amino acids, 9 essential and 2 semi-essential ones. Interestingly our body cannot produce these amino acids on its own. In fact, Hemp Hearts have the highest amount of Edestin protein in the entire world. A highly active and digestible form of the protein named Edestin results in easy absorption of nutrients makes it a more powerful source of protein.

Like eggs, Hemp seeds have high amounts of albumin protein. This makes it a favorite of all Vegans. Just adding 2-3 tablespoons of Hemp Hearts into your diet, you can fulfill the daily dietary protein requirements.

Hemp Hearts for fiber

Hemp seeds can help those weight watchers who suffer from constipation. Not only that but the insoluble fibers that are present in the hemp seeds also give relief from diarrhea thus helps to keep dehydration away. Hemp seeds also have soluble fibers, that stimulate the bile juices, which in turn, reduces LDL cholesterol.

Hemp hearts for weight loss diet plan
Hemp Hearts are a great source of protein having 20 amino acids, 9 essential and 2 semi-essential ones so a must for a weight loss diet plan.

PMS and menopausal symptoms

Being in my mid-fifties, I have often been blamed for my mood swings and other hormone-driven craziness. My research tells me that I can now control all that by adding these seeds alone to my daily diet. Hemp Seeds are being used to reduce the symptoms and pain associated with PMS and menopause. A hormone named prolactin is closely related to the physical and emotional symptoms of PMS and Hemp Hearts seems to be helping out with it.

There is a high level of (Gamma-linolenic acid )GLA found in Hemp Seeds, which also reduces symptoms associated with menopause. The overall comforting and soothing effect of Hemp Hearts on health issues such as stress and inflammation also contributes to minimising the painful experience by calming the inflammation pain.

My personal experience

Hemp Hearts are seeds with a great nutty taste but I had not been able to consume those for 21 days at a stretch. Of and on whenever I have used those added to my salad bowls and dals, I have felt better food satisfaction.

If you wish to try Hemp Hearts and add to your weight loss diet, check out the official website of India Hemp Organics.

Easy Weight Loss Diet
Easy Weight Loss Diet In Summer with lots of fruits and drinks.

Easy To Follow Weight Loss Diet During Summer

We sweat, drink chilled water, eat fresh juicy watermelons and mangoes, sweat again, bathe at least four to five times a day; that’s the full-blown summer season in India. In fact, this is the perfect time to follow any weight loss diet effectively. Not only bountiful of sweaty days and sunburns, summers mean lots of seasonal fruits and vegetables that are a treasure house of nutrition.

During the summer months, neither do we feel hungry nor crave spicy, greasy, and oily foods. Since the body craves cold light foods and chilled beverages more, we tend to add to drink more and more water during the day. Thus summertime can be the best time to lose weight as we fill up with hydrating foods and low sugar beverages more than usual.

If you are also like many others wanting to shed kilos quickly, you are at the right point of time as it is summer going on which means it’s time to make the most of your most effective fat-burning diet.

Weight loss diet plan for summer

Are you waiting for a summer diet meal plan to lose weight? Let us assist you in making things easy. Check out our easy weight loss diet for summer.


All that you should plan to do is, to keep your body cool.

  • You must include a bowl of fruit or a glass of fresh fruit shakes like that of mango in your breakfast.
  • You can add oats to your glass of mango milkshake without sugar.
  • Porridge or vermicelli cooked with vegetables is a good breakfast option while on a diet.

Avoid these…

  • Avoid eggs during summer in case if you are planning to be out in the sun the whole day.
  • Nuts and seeds are also not good to be included in breakfast. They can cause a rise in the body’s temperatures.
  • Spices like clove, ginger, etc in tea can be the main cause of heartburn and acidity.


Staying away from oil during lunch is the way to go while following a weight loss diet during summers.

  • Rotis with a bowl of dal and dry vegetables is a great idea. Having dal for lunch is a must in a diet for weight loss. Since Dals are a rich source of protein especially for vegetarians on a weight loss diet.
  • A very good option for a simple salad is raw veggies like cucumbers, onions, and tomatoes to have a cooling effect on your body.

Avoid these…

  • All types of fatty foods must be kept at a bay during lunch as it is surely going to make you feel damn lazy and sleepy.
  • Just steer clear of any kind of junk food as not only will it kill your weight loss efforts, but also increase heat in your body making it difficult to work especially in this work-from-home scenario.
Easy Weight Loss Diet In Summer
Easy Weight Loss Diet In Summer with healthy beverages is an interesting way to control your health.


  • Eat fruits as a post-lunch or a mid-day snack to keep hunger pangs in control.
  • Include a drink like a glass of buttermilk, limewater, or aam Panna as your mid-meals snack.

Avoid these…

  • Fried and packaged snacks
  • Coffee/tea
  • Sugary drinks


  • Pumpkin, Bottle gourd, and ridged gourd are wonderful options as these are super hydrating vegetables available during the summer months. These must be eaten for dinner with Roti or a small portion of rice.
  • Any vegetable you cook must be made with little to no oil.
  • Dinner must be light on the stomach and should be filling enough as a great dinner meal during summer.

Avoid these…

  • You must not eat any heavy, oily, and overcooked greasy food for dinner in the summer season.
  • If you are on a weight loss diet, avoid drinking tea or coffee post-dinner even if you have to work till late. The caffeine content can mess with your sleep schedule.
  • Keeping your Dinner light in the form of cold soups like cucumber soup is the key to a healthy metabolism, digestion and as a result an accelerated weight loss result.

Hydrate all day long

Stay hydrated to lose weight better. Keep it as simple as that. Follow one simple rule… One glass of zero-calorie beverage or water every hour is a must. Anyone wanting to shed kilos faster needs to follow it. Thus the best way to beat dehydration is to drink water, coconut water, lemon water, or other Indian summer drinks like kanji and Aam Panna, or Sattu. These will keep you hydrated. An important thing to remember is that the lesser the amount of sugar, the better it will be for you. Keep yourself loaded with electrolytes for the sake of good health during weight loss.

Happy summer weight loss. Stay safe, stay home.