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Home Meal planner The Fit Mum Formula Meal Plan

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% !42.00!
Delete recipe Move recipe Recipe facts: 10 mins to prepare, plus chilling Strawberry, banana and oat chia cups https://bit.ly/3g26ECO	+ Serve with a large salad and 1 tbsp. dressing Delete recipe Move recipe Recipe facts: 10 mins to prepare and 10 mins to cook Skinny ham and cheese omelettes https://bit.ly/3icXUg9	+ Have some green vegetables alongside Delete recipe Move recipe 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% !57.00!
+ Swap the yoghurt for 100g plain fat free Greek yoghurt Delete recipe Move recipe Recipe facts: 10 mins to prepare Fruit salad plate with yogurt and granola https://bit.ly/2RZlWQT	+ Have 2-3 servings for lunch Delete recipe Move recipe Recipe facts: 10mins to prepare Little gem salad with radish, peas and goat's cheese https://bit.ly/34BEPMw	Delete recipe Move recipe 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% !34.00!
+ Increase the plums to 2 per person Delete recipe Move recipe Recipe facts: 5 mins to prepare and 30 mins to cook Plum and almond porridge https://bit.ly/2NT4Vor	+ 4-6 muffins for lunch with a green salad or crudite Delete recipe Move recipe Recipe facts: 10 mins to prepare and 20 mins to cook, 10 mins to cool Green frittata muffins https://bit.ly/2SFlibg	Delete recipe Move recipe 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% !41.00!
+ Increase the berries to 100g per person Delete recipe Move recipe Recipe facts: 15 mins to cook, plus soaking time Seven-grain porridge with seeds and berries https://bit.ly/3c4YbgY	+ Double the amount of salad leaves and tomatoes, have at least 75g beef per person Delete recipe Move recipe Recipe facts: 10 mins to prepare and 25 mins to cook, 30 mins to cool Roast beef salad jar https://bit.ly/3fXspnw	+ Serve with 200g ready to cook stir fry vegetables per person Delete recipe Move recipe 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% !37.00!
+ Serve with 150g fat free Greek yoghurt Delete recipe Move recipe Recipe facts: 15 mins to prepare and 20 mins to cook Stewed apples https://bit.ly/3fIVbJt	+ Use double the carrots and greens Delete recipe Move recipe 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	+ Serve with a large green salad Delete recipe Move recipe 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% !39.00!
Delete recipe Move recipe Recipe facts: 15 mins to prepare and 15 mins to cook Banana, spelt and blueberry pancakes https://bit.ly/3vDicTS	+ Serve with mixed salad Delete recipe Move recipe Recipe facts: 15 mins to prepare Tuna mayo pitta https://bit.ly/3uJPzDi	+ Serve with a large green salad Delete recipe Move recipe 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% !80.00!
+ Serve with a large handful of fried cherry tomatoes or mushrooms per person Delete recipe Move recipe Recipe facts: 20 mins to prepare and 10 mins to cook Smoked salmon and scrambled eggs https://bit.ly/3i7zbtE	+ Serve with lots of vegetables such as broccoli, carrots, leeks, squash and cabbage Delete recipe Move recipe Recipe facts: 15 mins to prepare and 1 hr 10 mins to cook Honey roast chicken https://bit.ly/3fHURe6	+ Add two large shredded leeks, and double the spinach Delete recipe Move recipe Recipe facts: 15mins to prepare and 40mins to cook Chicken and spinach soup https://bit.ly/3uGcFdE

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