MUMMY TUMMY MEAL PLAN

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1 MUMMY TUMMY MEAL PLAN Take your pick below and just so you know choose any one of these traditional versions but you can mix and match your breakfast/lunch/dinner options depending on your hunger levels! Full disclosure - I dont eat breakfast but have a large lunch and afternoon tea and dinner is generally carb free - but I enjoy a glass of wine most evenings, and a peice or two of dark chocolate with a cuppa for supper around 9pm which equates the same in calories so be responsible about what works best for you just stick to your calories per day - around 1200 is the goal and dont forget to follow our work outs, advice, and the support group! x Ky x IMPORTANT NUTRITION NOTES The main purpose of this plan is to burn fat, leaving you looking toned, slim and satisfied while eating REAL foods! This meal plan is designed for women who are not breastfeeding or vegetarian (if you are either please me and I will send you our specialised plans instead!) Stick to this plan for at least the 8 weeks you can stay on this plan as long as you like after the 8 weeks but to ensure you get the epic results you are craving now stay on this plan for the duration of the 8 weeks and you will see incredible results! 1

2 If your weight drops below 60kg you need to let us know and we will correct your plan for you. Depending on your BMI we can alter to suit. The carbohydrate, protein and fat content has been calculated perfectly to ensure that you will reach your daily requirements in order to maintain good health while still burning fat! Mothers need fuel to fire correctly, you should feel satisfied and energised! To use this meal plan simply choose one option for each meal, e.g for breakfast choose 1 option, for morning snack choose 1 option etc, then repeat the process every day! For best results make sure you are following the perscription exercises at least 5 times per week! Drink as much water as you can! Drink at least 2 liters per day! You can change anything in the meal plan around for example dinners can be lunches, or visa versa. Just hit the final calorie number at the end of the day If possible prepare your meals the day before so you don t get caught out. Preperation is really inportant for your food shopping and your snacks keep them handy! If you need sweetening use natural stevia, coconut sugar, or artificial sugar. You can use salt (Himalayan or Sea) and low-sodium soy sauce on your meals just don't go overboard!. 2

3 If you arent keen to swap out the fizzys, try to make do with flavoured soda water 1.5lts at countdown is $1.15 and add mint leaves or cucumber to taste! When drinking coffee substitute the latte and flatwhites for long blacks + a dash of skinny milk, or a skinny cappucino! Use low calorie sweetner or stevia for taste unless otherwise stated in the plan. Remember this plan has proven results! You really will get out of this 8 weeks what effort you put in. Commit now to sticking to this to giving it your best, and you will reap huge rewards! BREAKFAST OPTIONS OPTION 1 CORN FLAKES 30g corn flakes 1 scoop low carb whey protein 100g watties lite peaches or 75g frozen berries or half a banana 100ml Trim Milk (optional) Coffee with low calorie sweetner or stevia 307 Calories 36g Carbs 4g Fat 31g Protein OPTION 2 WEET BIX 2 Weet Bix 1 scoop low carb whey protein 100g watties lite peaches or 75g frozen berries or half a banana 40ml Trim Milk (optional) Coffee with low calorie sweetner or stevia 283 Calories 29g Carbs 3g Fat 31g Protein OPTION 3 ROLLED OATS 30g of rolled oats 1 scoop low carb whey protein 100g watties lite peaches or 75g frozen berries or half a banana 40ml Trim Milk (optional) Coffee with low calorie sweetner or stevia 297 Calories 31g Carbs 6g Fat 31g Protein OPTION 4 UP & GO 1 x up and go liquid breakfast 198 Calories 30g Carbs 4g Fat 8g Protein 3

4 OPTION 5 EGGS ON TOAST 2 slices of wholegrain toast bread 2 size 6 eggs 304 Calories 32g Carbs 11g Fat 19g Protein OPTION 6 OATMEAL PANCAKES Cinnamon Oatmeal Pancakes 1 large Egg white 0.7 grams Cinnamon 0.3 grams Nutmeg 1/2 dash Salt 1 1/2 packet Instant oats 0.6 grams Baking powder 50 grams Nonfat milk 1.1 grams Sugar 230 Calories 32g Carbs 5g Fat 7g Protein OPTION 7 STIRFRY EGG & TOMATO 85 grams Egg 1 medium Tomatoes 7 grams Olive oil 50 grams Cooked White rice 1.1 grams Sugar 1/2 medium Onion Calories 20g Carbs 15.6g Fat 12.7g Protein Snack options - one per day! (A good idea is to halve the snack and have with a tea/coffee mid morning and mid afternoon) OPTION 1 EGG SALAD 1 whole egg Half a plate of green veges or green salad 1 tablespoon low fat mayonnaise 107 Calories 5g Carbs 7g Fat 8g Protein OPTION 2 GRAIN WAFERS & TUNA/LEAN WHITE MEAT 2 grain wafers 68g (drained) tin light flavoured tuna in spring water 1 small tomato green salad 1 tablespoon low fat mayonnaise 117 Calories 10g Carbs 1g Fat 20g Protein OPTION 3 PROTEIN SHAKE 2 Scoops of low carb protein powder 100 Calories 1g Carbs 1g Fat 27g Protein OPTION 4 BERRIES 320 grams Strawberries 102 Calories 24.6g Carbs 1g Fat 2.1g Protein OPTION 5 1 Apple and one other peice of fruit 1 Large orange /Banana 1 Medium Apple/cup 4

5 of grapes/2 kiwi 150 Calories 43.2g Carbs 0.4g Fat 3.5g Protein Option 6 - HALF CUP OF COTTAGE CHEESE WITH CHIVES AND SLICED TOMATOE ON RICE WAFFER THINS 135 Calories / 14.7g Carbs / 1g Fat / 12g Protein LUNCH OPTIONS OPTION 1 CHICKEN OR HAM SALAD 185g Chicken breast or 120g low fat ham Green salad 1 tablespoon low fat mayonnaise 300 Calories 2g Carbs 5g Fat 56g Protein OPTION 2 COTTAGE CHEESE SANDWICH 2 pieces of vogels bread 120g low fat cottage cheese Green salad 5 Black olives 1 tablespoon low fat mayonnaise 280 Calories 40g Carbs 3g Fat 20g Protein OPTION 3 CHICKEN PITA BREAD 1 large whole-wheat pita bread 70g shredded chicken or 100g fat free ham Green salad or coleslaw 1 tablespoon low fat mayonnaise 320 Calories 37g Carbs 7g Fat 30g Protein OPTION 4 HAM SANDWICH 2 pieces bread 100g fat free ham green salad or coleslaw 1 tablespoon low fat mayonnaise 330 Calories 47g Carbs 2g Fat 27g Protein OPTION 5 SUSHI 6 pieces of sushi with Avo 382 Calories 50g Carbs 15.4g Fat 10.8g Protein OPTION 6 PEANUT BUTTER, SLICED BANANA ON WAFERS 6 grain wafers 6 teaspoons of peanut butter, half a sliced banana 357 Calories 41.8g Carbs 14.2g Fat 7.9g Protein DINNER 5

6 OPTION 1 CHICKEN STIR FRY 185g Chicken breast grilled Half plate of green veges stir fry or green salad 25ml of any sauce. 300 Calories 0g Carbs 6g Fat 57g Protein OPTION 2 FISH & VEGES 210g White fish Half plate of green veges stir fry or green salad 25ml of any sauce 300 Calories 15g Carbs 6g Fat 47g Protein OPTION 3 MINCE STIR FRY 210g Lean Beef Mince Half plate of green veges stir fry or green salad 25ml of any sauce 280 Calories 0g Carbs 11g Fat 45g Protein OPTION 4 MEAT & VEGES 250g Lean red meat Half plate of green veges stir fry or green salad 25ml of any sauce 300 Calories 0g Carbs 16g Fat 37g Protein OPTION 5 ROASTED SALMON 170 grams salmon 4.5 grams Olive oil 0.9 grams Tarragon 1.5 grams Chives 290 Calories 1g Carbs 16g Fat 33g Protein DINNER OPTIONS WE COOK REGULARLY...APPROX 350 CALORIES EACH - KEEP PROTEIN TO AROUND 150G AND EITHER NO CARB OR COMPLEX CARBS ONLY! 1. White fish fillet (Fresh HOKI is a great mild tasting NZ fish usually bought for around $9.99 at countdown - its an easy budget friendly choice that kids and adults both love!) dipped in whisked egg and dusted lightly in plain white flour, either baked or shallow fried with a squeeze of lemon juice and seasoned to taste, (substitute for baked chicken breast slices or drumsticks prepped the same), with a pea salad either fresh or tinned or frozen minted peas, tossed with low fat feta cheese, baby spinach and canned sliced sugar free beetroots. If desired add half a cup of cooked quinoa or cous cous (boil and simmer until soft!) 6

7 2. Baked lemon chicken, slice meat every half inch and insert lemon slices and drizzle with minced garlic. Bake until golden brown and serve with shallow fried baby beans, asparagus, broccoli and sprinkle with Parmesan cheese. Swap chicken for the fish option or fallafel! 3. Homemade coleslaw shred cabbage, carrot and onion, with herbs of your choice (we use coriander and chives) toss with low fat mayo or unsweetened yoghurt, boil diced kumara, then shallow fry over high heat quickly with half a teaspoon of butter, and serve with a palm size serving of lean white protein. We like this with fried shrimps and eggs! 7

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