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The Fit Mum Formula Meal Plan

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Breakfast  Lunch  Dinner 
Monday Nutritional value per person:
  • Calories 794 40%
  • Sugar 39.3g 44%
  • Fat 30.3g 43%
  • Saturates 8.2g 42%
  • Salt 6.5g 108%
31 Strawberry Oast Chia Breakfast Cups (H)
  • Recipe facts:
  • 10 mins to prepare, plus chilling

Strawberry, banana and oat chia cups

https://bit.ly/3g26ECO

Skinny omelette 472x310 mini
  • + Serve with a large salad and 1 tbsp. dressing
  • Recipe facts:
  • 10 mins to prepare and 10 mins to cook

Skinny ham and cheese omelettes

https://bit.ly/3icXUg9

Chicken with chilli and cannellini beans HERO
  • + Have some green vegetables alongside
  • Recipe facts:
  • 5 mins to prepare and 50 mins to cook

Chicken with cannellini beans

https://bit.ly/3wRGw4D

Tuesday Nutritional value per person:
  • Calories 845 55%
  • Sugar 42.4g 47%
  • Fat 41.6g 59%
  • Saturates 11.4g 57%
  • Salt 1.9g 31%
MothersGranola(H)
  • + Swap the yoghurt for 100g plain fat free Greek yoghurt
  • Recipe facts:
  • 10 mins to prepare

Fruit salad plate with yogurt and granola

https://bit.ly/2RZlWQT

130410 003 LittleGemSalad (h)
  • + Have 2-3 servings for lunch
  • Recipe facts:
  • 10mins to prepare

Little gem salad with radish, peas and goat's cheese

https://bit.ly/34BEPMw

147443 Casserole dish of lamb and green vegetables HERO
  • Recipe facts:
  • 15 mins to prepare and 2 hrs 20 mins to cook

Lamb casserole with green vegetables

https://bit.ly/3uG4NZS

Wednesday Nutritional value per person:
  • Calories 843 42%
  • Sugar 24.7g 28%
  • Fat 43g 62%
  • Saturates 6.7g 34%
  • Salt 1.3g 22%
RFO 472x310 Plum and almond porridge
  • + Increase the plums to 2 per person
  • Recipe facts:
  • 5 mins to prepare and 30 mins to cook

Plum and almond porridge

https://bit.ly/2NT4Vor

Green frittata muffins (H)
  • + 4-6 muffins for lunch with a green salad or crudite
  • Recipe facts:
  • 10 mins to prepare and 20 mins to cook, 10 mins to cool

Green frittata muffins

https://bit.ly/2SFlibg

RFO MainHero 472x310 ChickPeaButter mini
  • Recipe facts:
  • 15 mins to prepare and 4 hrs to cook

Slow-cooker vegetarian stew

https://bit.ly/3uDZquj

Thursday Nutritional value per person:
  • Calories 793 39%
  • Sugar 12.1g 14%
  • Fat 39.1g 55%
  • Saturates 8.3g 41%
  • Salt 2g 33%
Seven grain porridge (H)
  • + Increase the berries to 100g per person
  • Recipe facts:
  • 15 mins to cook, plus soaking time

Seven-grain porridge with seeds and berries

https://bit.ly/3c4YbgY

42a BEEF IN JAR FINAL OPTION2 (H) v2
  • + Double the amount of salad leaves and tomatoes, have at least 75g beef per person
  • Recipe facts:
  • 10 mins to prepare and 25 mins to cook, 30 mins to cool

Roast beef salad jar

https://bit.ly/3fXspnw

Salmon(h)
  • + Serve with 200g ready to cook stir fry vegetables per person
  • Recipe facts:
  • 5 mins to prepare and 15 mins to cook

Asian salmon parcels

https://bit.ly/34yKfYy

Friday Nutritional value per person:
  • Calories 905 45%
  • Sugar 63.9g 71%
  • Fat 18.9g 26%
  • Saturates 7.3g 37%
  • Salt 6.3g 105%
094522 HERO
  • + Serve with 150g fat free Greek yoghurt
  • Recipe facts:
  • 15 mins to prepare and 20 mins to cook

Stewed apples

https://bit.ly/3fIVbJt

RFO MainHero 472x310 HamPea mini
  • + Use double the carrots and greens
  • Recipe facts:
  • 10 mins to prepare and 6 1/4 - 8 1/4 hrs to cook

Smoked ham and lentil soup

https://bit.ly/3uEUt48

tandoori pita (h)
  • + Serve with a large green salad
  • Recipe facts:
  • 10 mins to prepare and 10 mins to cook

Tandoori fish pittas

https://bit.ly/3vH15Ap

Saturday Nutritional value per person:
  • Calories 932 47%
  • Sugar 34g 38%
  • Fat 25.3g 35%
  • Saturates 7.9g 39%
  • Salt 3.5g 58%
RFO Main 472x310 Pancakes1
  • Recipe facts:
  • 15 mins to prepare and 15 mins to cook

Banana, spelt and blueberry pancakes

https://bit.ly/3vDicTS

RFO MAIN 472x310 TunaMayoPitta
  • + Serve with mixed salad
  • Recipe facts:
  • 15 mins to prepare

Tuna mayo pitta

https://bit.ly/3uJPzDi

RFO MAIN 472x310 Nachos mini
  • + Serve with a large green salad
  • Recipe facts:
  • 5 mins to prepare and 25 mins to cook

Wholemeal nachos with spicy pinto beans and guacamole

https://bit.ly/3fSZQre

Sunday Nutritional value per person:
  • Calories 998 49%
  • Sugar 9.8g 11%
  • Fat 47.5g 68%
  • Saturates 15.8g 80%
  • Salt 5.9g 98%
Eggs smoked salmon2 HERO
  • + Serve with a large handful of fried cherry tomatoes or mushrooms per person
  • Recipe facts:
  • 20 mins to prepare and 10 mins to cook

Smoked salmon and scrambled eggs

https://bit.ly/3i7zbtE

RFO MAIN 472x310 Honey Roast Chicken
  • + Serve with lots of vegetables such as broccoli, carrots, leeks, squash and cabbage
  • Recipe facts:
  • 15 mins to prepare and 1 hr 10 mins to cook

Honey roast chicken

https://bit.ly/3fHURe6

175246 chicken and spinach soup HERO
  • + Add two large shredded leeks, and double the spinach
  • Recipe facts:
  • 15mins to prepare and 40mins to cook

Chicken and spinach soup

https://bit.ly/3uGcFdE

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