Recipes

Healthy Mummy’s KETO Meal Plan is here

We are excited to announce that we have introduced a NEW Meal Plan to the 28 Day Weight Loss Challenge. and Healthy Mummy App

This NEW Keto meal plan is a NEW addition to our Healthy Mummy App and is ADDITIONAL to all the below meal plans we have including:

  • Vegan
  • Dairy Free
  • Guten Free
  • Vegetarian
  • PCOS
  • Pantry Basics
  • Budget meal plan
  • Hormone Balancing for 45+
  • Standard Variety
  • Pregnancy

Introducing The Keto Meal Plan

There has been a lot of buzz in the Healthy Mummy community about Keto, what it is and how it can aid in weight loss.  Our team of expert nutritionists have come up with this new meal plan to give mums an option for following a Keto Plan.

Read all about Keto and get a sneak peek of the plan, plus tips on how to make following the plan easy and enjoyable.

You have probably heard of Keto, but it isn’t just another diet fad. It has been used therapeutically for many years in the treatment of epilepsy. From there the incredible weight loss results people were achieving from following this type of eating plan were noticed.

What is Keto?

Ketogenic diets are characterised by the reduction of carbohydrate intake to less than 50g a day whilst increasing dietary protein and healthy fats. 

It typically consists of eating around 70% fat, 25% protein and around 5% carbohydrates. This reduction in carbs puts your body into a metabolic state called ketosis.

Your body’s main source of energy is glucose, a type of carbohydrate. After a 3-4 days of following a Keto plan your body’s glucose reserves run out, the body then switches to using ketones as energy. Ketones are produced during the breakdown of fats, making ketosis a reliable indicator that body fat mass is being lost.

The science backs up all the positive reviews Keto has. Research shows that people who follow a Keto diet for 3-6 months lose more weight than people who simply follow a calorie restrictive diet for the same amount of time. Indicating that weight loss isn’t simply a calorie in, calorie out equation. The types of foods we eat matter too.

You can join The Healthy Mummy app here

Not just weight loss

Keto isn’t just for weight loss. Other benefits of following a Keto diet include a reduction of blood triglycerides and cholesterol, as well as stabilised blood sugar levels. This means a reduced chance of developing cardiovascular disease and diabetes.

How to make the Keto meal plan family-friendly

If you want to make this meal plan suitable for the whole family, you may want to increase the portions of protein and carbs for your kids or partner. For example,  you could simply add some, rice, pasta or potatoes as a side for them.

You can join The Healthy Mummy app here

Five tips to make Keto easy and enjoyable

1. Have a weekly family Meal Prep afternoon

Meal prep is key when it comes to Keto. To set yourself up for success make sure you’re prepared! Not only will meal times be less stressful but it’s a great way to educate children on food and improve their kitchen skills.

2. Have Snacks Ready

It is easier to follow a Keto meal plan when you have snacks there ready to go. Make sure your freezer and pantry are stocked with Keto friendly snacks. Think mini frittatas, nut butter, homemade guacamole and veggie sticks, bone broth, meatballs and olives. There are lots of ideas on our app.

3.Swap your carbs
Zucchini Noodle Bolognese

You don’t have to miss out on your spaghetti bolognese or fried rice! There are some simple switches you can do to ensure your meals are keto friendly. Cauliflower rice is a great alternative to regular rice and the added bonus is it is high in vitamin C. A great keto alternative to regular pasta is zucchini noodles, which is a great source of vitamin A. Both of these options are low in carbohydrates and packed with nutrients.

4. You can still bake

You don’t have to miss out on birthday cake when following the keto meal plan! When baking, replace regular flour with coconut flour or almond meal, and replace sugar with stevia. Your baked goods will be denser but still delicious. Looks like you can have your cake and eat it too!

5. Drink lots of water

When following a Keto plan you may notice you might urinate more often. This won’t last long, it’s just your body adjusting to a new energy source. During this transition, it is essential that you drink 2.5L of water a day plus 1L for every hour of exercise you do. This will ensure your electrolytes are balanced and reduce feelings of fatigue.

You can join The Healthy Mummy app here

Sneak Peek Of what’s on the KETO Meal Plan

Caprese Olive and Salami Skewers

This yummy snack is just like a pizza on a stick. With just 1.3 grams of carbs and 100 calories, it’s nutritious and easy to prepare.

Get the recipe on the 28 Day Weight Loss Challenge

Tuna Stuffed ZucchiniCurried-Chicken-Zucchini-Boats

Tuna and zucchini are a great flavour match! Topped with cheese this makes for a super yummy and healthy meal. Under 5 grams of carbs and 363 calories.

Get the recipe on the 28 Day Weight Loss Challenge

Low carb Chocolate Peanut Butter Cups

This recipe will definitely become a favourite in your house as they are delicious! The perfect sweet treat!

Get the recipe here

Egg Breakfast Burrito

Eggs are an ideal food for a ketogenic lifestyle with great versatility. One large egg contains less than 1 gram of carbs. These gluten-free burritos are easy to prepare and loaded with protein and healthy fats. Just 368 calories.

Get the recipe on the 28 Day Weight Loss Challenge

Spanish Prawns

This is a Mediterranean inspired recipe that includes a classic combination of prawns and chorizo. It’s packed with protein and tastes amazing!

Get the recipe on the 28 Day Weight Loss Challenge

Disclaimer: There are some rare medical conditions which preclude a ketogenic diet. Before embarking on a significant diet or lifestyle change, we recommend you should seek the guidance of a medical professional.

Get access to this new meal plan by joining The Healthy Mummy challenge

If you are interested in kickstarting your weight loss and want to improve your energy – not to mention – improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out. 

With more than 4,500 delicious (and healthy) recipes, 500 exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!

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

Mums share their amazing Healthy Mummy transformations!

Cicily Goodwin- 5.5st Lost

Mum of two Cicily started her journey with The Healthy Mummy in July 2016. In the first few months, she lost 3.1st by using The Healthy Mummy Smoothies twice a day and making the 28 Day Weight Loss Challenge meals. She lost another 5.5st over the next year.

Cicily says “I started the year at 17st and got to 11.8st The lifetime goal I’ve dreamed of my whole life! “

Cicily admits that her when she started her journey it was all about weight loss but after living a healthy lifestyle it became a lot more about happiness.

Zoe Terry – 6.5st Lost

Zoe shares, “July 2019 – March 2020 – 6.5st gone and definitely not missed! I never thought I could do it. I never thought I would enjoy it. But Healthy Mummy has made it easy and fun.”

Melissa Timmer – 5.8st Lost

The Healthy Mummy which has helped her take back control and within 18 months, she had lost a whopping 5.8st and has been maintaining her weight for three years.

Even though Melissa’s weight fluctuates up and down a little she says “I couldn’t care less because this journey is about being happy and if you feel happy in your skin, no matter how much you weigh or what size you are, that’s all that matters. “We are all different and beautiful so don’t be stuck on what scales say all the time.”

Tarryn Eames – 4.7st Lost

Tarryn says:-

  • From 15.2st to 10.5st
  • From a size 18/20 to a size 10/12
  • From lethargic to energetic
  • From miserable to genuinely happy
  • From hating my body to appreciating it.

“At the beginning of my journey,  all I wanted was to lose weight. I never aimed to gain anything. However, all I’ve gained means more to me than the pounds that are now gone and the cms that have disappeared too. Somewhere along the way, I gained the energy to be able to play with my children and the confidence needed to do that in a public setting.

I gained many beautiful and like-minded friends. I gained confidence. I gained strength both physically and mentally. I gained self-love. I gained knowledge about nutrition and exercise. But most importantly I gained happiness.”

Get access to the 5* Rated App Healthy Mummy App – home to the 28 Day Weight Loss Challenge!

If you are inspired by our awesome APP and want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.

With more than 4,500 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!

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

 

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The Healthy Mummy

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