POST NATAL PLAN
Hey there Mama! 🌟 This is your space to rebuild strength, boost energy, and feel amazing as you navigate this new chapter. Our workouts are designed to support your recovery and fit into your busy schedule. Let’s get you feeling strong, energised, and ready for all the beautiful (and challenging!) moments of motherhood!
Week 1
Restore the Core 1
Week 2
Restore the Core 2
Week 3
Total Body Workout
Week 4
Stretch & Move
Week 5
Dynamic Stretch
Week 6
Diastasis Recti
Post Natal Recipes
Now that baby’s here, it’s time to focus on fuelling yourself with the goodness you need to feel strong and energised! 💪
Our recipes are all about balanced, nourishing meals to help with recovery and keep up with those busy days (and nights!).
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Kcal 491
Roast Chicken and Vegetable Traybake
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Cook 30
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Kcal 499
Steak Wrap
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Cook 20
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Kcal 496
Plantlife Smoky Vegan Chilli With Rice
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Cook 0
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Kcal 291
Apple & Sultana Chia Pudding
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Cook 0
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Kcal 298
Chocolate & Raisin Overnight Oats
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Cook 0
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Kcal 518
McDonald’s Quarter Pounder With Cheese
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Cook 0
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Kcal 285
Chocolate, Nut & Banana Toast
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Cook 5
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Kcal 306
Pret A Manger Porridge and Fruit
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Cook 0
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Roast Chicken and Vegetable Traybake
Ingredients
1 chicken drumstick (skin on)
100g baby potatoes
1 yellow or red pepper, cut into chunks
1 ½ tsp olive oil
80g cherry tomatoes
1 tbsp pesto
Instructions
Preheat oven to 200°C.
Place chicken drumstick and potatoes in a large shallow roasting pan and drizzle with olive oil.
Bake for 15 minutes, then add tomatoes and pepper, and stir in the pesto. Turn the heat down to 150°C and cook for another 5-10 minutes until chicken is cooked through.
Steak Wrap
Ingredients
120g lean steak, sliced
1 onion, sliced into half-moons
1 red or green pepper, finely sliced
1 tsp Mexican spice mix (optional)
½ tsp oil
1 Old El Paso flour tortilla (or similar)
2 tablespoons of sour cream
10g cheddar cheese, grated
Instructions
Heat the oil in a frying pan over medium heat. Add the sliced steak and fry for 2 minutes until starting to brown on both sides.
Remove the steak, turn the heat down slightly, and add the sliced peppers and onions. Cook until tender and slightly browned, about 5-10 minutes.
Stir frequently. Add the steak back in for a minute or so then serve in the wrap with the sour cream and cheese.
Plantlife Smoky Vegan Chilli With Rice
Ingredients
1 Plantlife Smoky Vegan Chilli with Rice (380g)
¼ avocado, sliced
1 tbsp nutritional yeast (optional but gives a little extra protein)
Instructions
Cook the chilli according to the instructions on the pack and top with nutritional yeast and avocado slices.
Apple & Sultana Chia Pudding
Ingredients
150ml oat milk
1 ½ tbsp chia seeds
½ apple, grated
1 tbsp oats
1 tbsp sultanas
1 pinch cinnamon
Instructions
Pour the milk into a container. Add all the other ingredients and stir.
Place the container into the fridge and let soak for at least 4 hours or overnight.
Give them another stir at some point if you remember.
Chocolate & Raisin Overnight Oats
Ingredients
40g oats
40ml semi-skimmed milk
40g plain Greek yogurt
1 1/2 tsp raisins
1tsp cocoa powder
Instructions
Mix all the ingredients together and leave in the fridge overnight.
McDonald’s Quarter Pounder With Cheese
Ingredients
1 McDonald’s Quarter Pounder With Cheese
Instructions
Ready to eat
Chocolate, Nut & Banana Toast
Ingredients
1 slice wholemeal bread
1 tbsp Nutella
1 small banana, sliced
1tsp chopped hazelnuts
Instructions
Toast the bread and sprinkle over the chopped nuts. Pile on the sliced banana. .
Pret A Manger Porridge and Fruit
Ingredients
1 Pret a Manger porridge
1 Pret a Manger pot mango and lime
Instructions
Ready to eat.
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