healthy_foodOne of the primary reasons people find it difficult to eat healthily is the cost sometimes associated with nutritious food. We all know that to lose weight in a healthy way, and keep in off long term, we need to eat food that’s nutrient dense and balanced in the calorie department.

If you’re enjoying your Healthy Mummy smoothies for breakfast and lunch, the main meal you need to prepare for is dinner time. When you’re feeding a family, this can be the most expensive meal of the day, especially when you’re trying to provide three or more servings of something that is tasty AND good for you. It also helps if it’s a meal that the whole family can enjoy, as making a couple of different meals each evening for your various family members isn’t exactly cost effective (or much fun!)
When we think about main meals, we often think protein. And when we think of protein, we think chicken, beef and lamb. What we often overlook is good old canned tuna. Packed with muscle building protein and high in essential fatty acids like Omega-3, tuna is a fantastic way to ensure that you’re providing a healthy, filling meal that is still budget friendly.
Your best bet when buying canned tuna is to look for varieties that come in springwater as they are lower in calories. These super easy tuna patties are also packed full of veggies, making them the ideal way to up your greens intake for the day. This recipe should make 10 medium sized patties which means you’ll probably have a couple left over for a quick, healthy lunch or dinner the next day.

  • 425g Can tuna in springwater
  • 250g packet packet microwave brown rice
  • 3 eggs, lightly whisked
  • 2 zucchini, grated and squeezed of excess moisture
  • 1 cup panko breadcrumbs
  • 2 tbsp olive oil
  1. Cook rice in the microwave, according to packet instructions.
  2. Pour rice into a large bowl and allow to cool slightly.
  3. Add tuna, zucchini, egg and breadcrumbs.
  4. Stir until all ingredients are well combined.
  5. Heat oil in a large frypan on medium heat.
  6. Drop tablespoon size batches of mixture into the pan (you can usually fit 2 or 3 at a time).
  7. Cook patties in batches, for 2 minutes each side, until cooked through.
  8. Serve with salad or steamed veggies

Makes 10 patties – Cal per serve – 120
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