Busy Mum Healthy Low Carb Weekly Meal Plan + Recipes
Hello Mama! I wanted to share a break down of the types of meals the mums inside our 28 Day Mum Makeover Program get access to, how we prioritise higher protein meals to help balance and stabilise energy and blood sugar levels, build muscle and stop cravings.
We truly do look at adding volume to your meals by incorporating more veggies into your diet! This ensures your eating plenty of food, supporting your body to function but allowing your metabolism to start firing again to help you slim down and tone your body.
Breakfast Options + Ideas
Veggie & Cheese Egg Muffins:
Make-ahead muffins with eggs, spinach, bell peppers, onions, and a sprinkle of cheese.
Each serving: ~20g protein.
Serve with a side of avocado slices.
Protein Smoothie:
Blend protein powder, spinach, frozen berries, chia seeds, and almond milk.
Each serving: ~25-30g protein.
Can be prepped the night before.
Greek Yogurt Bowl:
Greek yogurt (plain, unsweetened) topped with chia seeds, nuts, and a handful of berries.
Each serving: ~20g protein.
Day 1-3 Lunches & Dinners
Lunch: Use leftovers from dinner.
Dinner:
Meal 1: Baked Lemon-Garlic Chicken with Roasted Veggies
Prep chicken breasts with lemon, garlic, and herbs, bake in bulk.
Serve with roasted broccoli, carrots, and cauliflower.
Each serving: ~25-30g protein.
Meal 2: Ground Turkey Stuffed Peppers
Ground turkey cooked with onions, garlic, tomatoes, and herbs, stuffed into bell peppers.
Each serving: ~20-25g protein.
Can be prepped and baked in advance.
Meal 3: Salmon with Cauliflower Rice
Baked or pan-seared salmon fillets, served with pre-cooked cauliflower rice and steamed asparagus.
Each serving: ~25g protein.
Day 4-6 Lunches & Dinners
Lunch: Repeat leftovers from dinners.
Dinner:
Meal 4: Beef & Veggie Stir-Fry
Lean beef strips with broccoli, bell peppers, mushrooms, and snap peas, stir-fried in a light soy sauce.
Each serving: ~25-30g protein.
Cook in bulk and portion for several meals.
Meal 5: Turkey & Zucchini Meatballs with Marinara
Ground turkey mixed with shredded zucchini, herbs, and spices, baked as meatballs.
Serve over zoodles (zucchini noodles) or you can choose edamame bean noodles with marinara sauce.
Each serving: ~20-25g protein.
Meatballs can be prepped and stored.
Meal 6: Chicken & Guacamole Salad
Grilled chicken breast diced and mixed with avocado, cucumber, tomatoes, red onion, hemp seeds and tossed greens.
Drizzle olive oil, lemon juice over the top (or you can even add mustard seeds to this little dressing if you like)
To boost your fibre, carbs and protein you can also add quinoa to this tasty dish!
Can be prepped in advance and assembled for a quick lunch or dinner.
Each serving: ~25g protein.
Shopping List
Proteins
Chicken breast: ~900g
Ground turkey: ~450g
Salmon fillets: 2 (~300g total)
Lean beef strips: ~450g
Cottage cheese: 1 container (~500g, plain, unsweetened)
Eggs: 12
Greek yogurt: 1 container (~500g, plain, unsweetened)
Vegetables
Spinach: 1 bag (~200g, fresh or frozen)
Mixed greens or romaine lettuce: 1 bag (~200g)
Bell peppers (mixed colors): 4-5 (~500g total)
Cherry tomatoes: 1 pint (~250g)
Broccoli: 1 head (~300g) or 1 bag frozen
Cauliflower: 1 small head (~400g) or 1 bag riced cauliflower
Zucchini: 4-5 (~600g total, for zoodles and stir-fry)
Mushrooms: 1 container (~250g)
Asparagus: 1 bunch (~250g)
Green beans: ~500g
Cucumbers: 2-3 (~300g total)
Carrots: 4-5 (~300g total)
Onions: 2 (~200g total, yellow or white)
Garlic: 1 bulb (~30g)
Avocado: 3-4 (~500g total)
Fruits
Berries (strawberries, blueberries, or mixed berries): 1 pint (~250g)
Lemon: 2-3 (~300g total, for seasoning and dressing)
Pantry Items
Olive oil: (quantity as needed)
Balsamic vinegar: (for salads, quantity as needed)
Soy sauce (low-sodium, for stir-fry): (quantity as needed)
Canned diced tomatoes: 1 can (~400g, for stuffed peppers)
Marinara sauce: 1 jar (~400g, low-sugar, for meatballs)
Chia seeds: ~100g (for breakfast smoothie and yogurt bowl)
Almonds or walnuts: ~100g (for yogurt bowl)
Grains / Carbs
Quinoa: 1 small bag (~250g, optional for salads or stir-fry)
Sweet potatoes: 1-2 (~300g total, for variety if desired)
Dairy / Cheese
Feta cheese: 1 small block or crumbled (~150g, for salads and omelet)
Parmesan cheese: ~100g (for salads, optional)
Herbs / Spices
Fresh basil: 1 small bunch (~50g, for pesto, optional)
Fresh cilantro or parsley: 1 small bunch (~50g, for garnishes)
Dried oregano: (quantity as needed)
Dried thyme: (quantity as needed)
Black pepper: (quantity as needed)
If you are struggling with low or no energy, mental load is over flowing and you feel genuinely uncomfortable within yourself. Come and start your 28 day mum makeover today - I give you the step by step process and all you have to do is SAY YES, get started and then keep showing up for you and completely change your life🖤