They are also all very adaptable to family meals and you can increase quantities accordingly. All recipes have been created by our Healthy Mummy Nutritionists.
If you are all feeling hungry on the plans, then please use the RESOURCES tool at the top of the Challenge Hub to calculate your BMR so you can see if you need to increase your calorie intake. We don’t want you to go hungry! And the good news is that we will be providing you with lots of hunger busting snacks to eat on the Challenge.
For mums, it is essential to consume a varied and balanced diet, rich in nutritious foods for the health of both mother and baby.The average daily dietary intake of the 28 Day Weight Loss Challenge is:
- Energy 6000kJ (approx. 1500 calories)
- Protein 113g
- Carbohydrates 100g
- Fats 40g
Protein is vital for the growth, maintenance and repair of cells. High-protein foods, such as red meat, chicken, fish, legumes, tofu, nuts and dairy foods, help you feel satisfied by keeping hunger at bay for much longer. Aim to include protein-rich foods at each meal and snack.
Carbohydrates Include low glycemic (GI) carbohydrates at each meal and snack to keep your energy levels up and blood sugar stable.
Dietary fibre Aim to eat a high-fibre diet to maintain digestive health and keep you full on fewer calories. Fill up on three to four serves of whole grains (brown rice, quinoa, oats, rye and corn) daily (more if you are breastfeeding); eat at least two pieces of fresh fruit and five serves of veggies every day.
Calcium Many women do not meet the recommended daily intake for calcium. Aim for three serves of calcium-rich foods per day. Breastfeeding women may require up to four serves each day to protect bone strength. Dairy foods like milk, cheese and yoghurt provide the richest sources of calcium. Choose low-fat varieties where possible. Other good sources include fish (for example, salmon and sardines), tofu, seeds and nuts.
Mix & match recipes
The food plan is very flexible. Any of the recipes on the plan can be swapped around for different days, or for one of our Healthy Mummy Smoothies if you are short on time. Or you can choose a similar calorie per serve recipe from our website recipes