Hi – My name is Rhian and as well as being a busy mum of 2 little young boys – I am also the founder of The Healthy Mummy which I am super proud to say is transforming the lives of millions of mums all over the world.

Rhian Meal Prep-2

The Healthy Mummy is a health & weight loss program created for busy mums and we started back in 2010 when I was pregnant and wanted to created a supportive and holistic program for mums (you can read my story here) and now millions of mums use our famous 28 Day Weight Loss Challenge and Healthy Mummy Smoothies every day and mums have lost over 3 million kilos with us!


My EPIC meal prep day!

One of the BIG things I like to do and show mums is that healthy eating doesn’t need to be expensive!

So today, I did a little bit of meal prep! Well quite a lot actually! I made a months worth of dinners for a family of 4 for under $200.

All of the meals came from the 28 Day Weight Loss Challenge app – and you can also see our famous recipes in  The Busy Mum’s Guide to Weight Loss which is our best selling book out in all stores – including Kmart, Big W and Target (and has been the number 1 best selling lifestyle book in Australia for 5 consecutive weeks – THANK YOU everyone for buying the book!).


Below I will show you the food I cooked plus I will share my meal prep tips and how you can get costs down either further!

rhian meal prep-2

How you can feed your family dinners for a month without spending over $200

The Healthy Mummy meals are designed with a holistic approach, with no food group being cut out, everything in moderation and the most importantly, delicious!

This took me around 8 hours to do but means I don’t have to cook again for a long time and because I am cooking in bulk I am saving so much money – so although it is hard work  – it is 100% worth it!

The details!

  • Excluding the snacks I spent $187 on food
  • With the snacks I spent $227
  • I made 120 dinners enough for a family of 4 for 30 nights
  • I made 40 serves of snacks
  • All food is healthy and yummy

rhian stripy-2

What I made

All the food is from the 28 Day Weight Loss Challenge and you can see over 4,000 recipes in the challenge when you join

A few of the recipes are on the blog already so you can check them out straight away (the links are below)


Creamy Chicken & Corn Soup ($1.65 per serve)


Brazilian Black Beans with Greens & Rice ($1.45 per serve)


Spanish Rice with Chorizo ($1.95 per serve)

Spanish Rice

Find the recipe here.

Easy Fried Rice ($0.85 per serve)


Lentil Shepherd’s Pie ($1.70 per serve)

Find the recipe here.

lentil bake


Peanut Butter Chicken Curry ($2.00 per serve)

Peanut Butter Chicken Curry

Sausage & Veggie Pasta Bake ($1.50 per serve)

Find the recipe here.


Beef & Sweet Potato Lasagne ($2.00 per serve)

lasagne food

Tuna Pasta Bake ($1.85 per serve)

Sausage & Veggie Pasta Bake

Baked Cheese & Tomato Risotto ($1.40 per serve)

rissotto food

Mexican Style Chilli Con Carne ($1.60 per serve)

Mexican Style Chilli Con Carne

Simple Zucchini & Bacon Slice ($1.70 per serve)


Coconut Chicken Nuggets ($1.70 per serve)

nuggets food

Chilli Tuna Patties with Asian Coleslaw ($1.55 per serve)

fishcakes food

Pesto, Spinach & Ricotta Rolls ($0.50 per serve)

Find the recipe here.

spinach rolls-2


Raspberry Muffins ($0.56 per serve)


Cherry Choc Slice($0.38 per serve)

rhian chocolate

Weetbix Slice ($0.28 per serve)


Peppermint Choc Slice ($0.65 per serve)

Find the recipe here.

My tips on how to save MORE money when meal prepping

  1. Get cooking on the 28 Day Weight Loss Challenge – Save even more by making the three rice based meals with the same type of rice (instead of buying jasmine, brown and basmati)
  2.  Save even more by bulking out your recipes with any vegetables that are on sale, as most of our recipes are quite flexible and forgiving
  3. Save even more by growing your own basil, parsley and coriander at home in the garden or in a window box instead of buying them by the bunch
  4. Save even more by switching up some of the proteins to either whatever meat is on sale when you shop, or substitute with tofu or chickpeas instead
  5. I purposely chose recipes with similar ingredients as this helps save money at the checkout (e.g. many have rice, or pasta)
  6. These are all kid friendly recipes too, there’s no need to cook two different meals for adults and kids
  7. On average the main meals here work out at under $1.60 per serve, so you can lose weight AND save money at the same time
  8. These meals freeze well, so cook double and enjoy the other portion later (saves on washing up too)
  9. If you like the sound of these recipes, you’re going to LOVE the abundant and customisable recipes The Healthy Mummy holds.

With more than 4,000 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge  is designed as an app (and proven) to help busy mums like you lose weight!

Results from mums using The Healthy Mummy Plans

Chloe has lost 40kgs

Chloe says, “I was 120kgs, am gluten intolerant and was breastfeeding so The Healthy Mummy was exactly what I needed!”

She went on to put her health as a number one priority and went on to lose 40kgs* in the next 15 months all while continuing to breastfeed.

“I then fell pregnant with baby number 3 and had my first Healthy Mummy pregnancy. I avoided a big weight gain unlike my two previous pregnancies and am coping with the sleepless nights so so much better -thank you!”


Congrats Sascha – 30kgs gone!!

Sascha says, “Over 30kg gone from using The Healthy Mummy 28 Day Weight Loss Challenges and maintaining it couldn’t be more enjoyable”


Ebannie Daly

New mum Ebannie from Horsham, Victoria says “I joined the 28 Day Weight Loss Challenge and enjoy doing the exercises. I’m finding the food in the 28 Day Weight Loss Challenges super yummy and I love that The Healthy Mummy Smoothies are delicious, convenient and safe to have while breastfeeding my one year old son”. Although Ebannie lost a whopping 50kgs* she prefers not to take much notice to the scales anymore. The clothes clothes speak for themselves. She has dropped from a size 24 to a size 8 top. Ebannie-Daly-weight-loss-mum-of-2016-nominee

Bethany Harrison

A self confessed couch potato who couldn’t stand up for longer than 10 minutes without pain in her legs and feet is now training for 50km marathons. Bethany has lost 56kgs*(almost HALF her weight) dropping from 115kg to 59kgs with the Healthy Mummy 28 Day Weight Loss Challenges. Bethany says “This is the only program I have come across that cares for the person as a whole”.
Bethany Harrison weight loss

Renee Harrison

Mum Renee from Central Queensland has overcome depression and anxiety stemming from an abusive relationship and transformed her body losing 51kgs.  She says “previously I lived day by day, but now I embrace life as it were my last day on the earth!”.
renee loses 41kg healthy mummy plan

Jo Hart

Jo Hart not only rocks her new bikini, she has lost 38kg* with The Healthy Mummy 28 Day Weight Loss Challenges. She says “I am proud of the change I have made for not only me but for my family too”.Jo Hart - 50 kgs

No pressure

We are absolutely not here to put pressure on mums to lose weight. We instead offer support, advice, plans and products to help mums lose weight when they are 100% physically and emotionally ready to do so – which could be a few months post birth or a few years. Everyone is an individual and we treat them as such.

The aim of the The Healthy Mummy focus is to educate mums how they can make small changes to their life to become healthier and also show them how they can change their life to a healthy one for them and their family.1602_THM_BA_FBMrec_NoJudgementIt is not about making extreme changes to your life or about becoming a health and fitness fanatic and is instead about making health fun and part of your life as well as giving useful healthy life information across all aspects of a mums life

The Healthy Mummy has an expert team of nutritionist and exercise specialists who create all the products, meal and exercise plans and

Find out More About the 28 Day Weight Loss Challenge Here