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 400
Fish Finger Roll
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Cook 10
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Kcal 400
Tuna Mayo and Cucumber Sandwich
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Cook 0
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Kcal 500
Grilled Turkey with Sweet Potato Mash
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- nf
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Cook 10
- gf
- nf
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Kcal 500
Chicken Stew
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- nf
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Cook 10
- gf
- nf
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Kcal 500
Grilled Chicken and Bean Salad with Harissa
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- gf
- nf
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Cook 15
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- gf
- nf
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Kcal 490
Lamb Chop & Mash
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Cook 25
- gf
- nf
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Kcal 519
Gino D'Acampo Aubergine Parmigiana
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Cook 15
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Kcal 480
Garlic Mushroom Omelette & Baguette
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Cook 15
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Fish Finger Roll
Ingredients
2 Fish Fingers
1 Wholemeal roll
low fat mayonnaise
1 tomato
150g grapes to follow
Instructions
Grill two fish fingers.
Warm a wholemeal roll and spread each side with low fat mayonnaise.
Place the fish fingers on one side of the roll, top with sliced tomato and top with second half of the roll.
Have 150g grapes to follow.
Tuna Mayo and Cucumber Sandwich
Ingredients
50g tuna canned in olive oil
low fat mayonnaise
cucumber
2 slices wholemeal bread
Apple
Instructions
Stir together tuna with two teaspoons of low fat mayonnaise along with a chunk of cucumber, finely diced.
Spread two medium cut slices of wholemeal bread very lightly with low fat mayonnaise, make a sandwich using this filling and serve.
Serve with a sliced apple.
Grilled Turkey with Sweet Potato Mash
Ingredients
150g-turkey skinless breast
Lime juice
Pepper
200g sweet potatoes
Skimmed Milk
Parsley
Green Beans
100g-pot crème caramel
Instructions
Brush a turkey breast with oil, squeeze over some lime and grind over some black pepper.
Grill under a hot grill, turning several times to cook thoroughly through.
Meanwhile, boil sweet potatoes until soft and mash with skimmed milk until smooth.
Season with cayenne pepper and fresh parsley.
Serve with the grilled turkey with lots of steamed green beans on the side.
Have a 100g-pot crème caramel to follow.
Chicken Stew
Ingredients
300ml fresh chicken soup
100g Cooked Chicken
1 slice wholemeal bread
120g grapes
Instructions
Make a quick ‘chicken stew’ using half a carton of fresh chicken soup and adding cooked chicken cut into pieces.
Serve with a slice of wholemeal bread and follow with 120g grapes.
Grilled Chicken and Bean Salad with Harissa
Ingredients
Chicken Breast
200g mixed bean salad
Fresh mint
Sun dried tomatoes
Harissa rose paste
Instructions
Chargrill chicken breast and leave to rest.
Meanwhile drain mixed bean salad and place in a bowl. Add chopped fresh mint and 1 tbsp of sun-dried tomatoes.
Pour the chicken resting juices into the bean salad and dress with 1 tsp of harissa rose mixed with a little water to loosen the consistency.
Lamb Chop & Mash
Ingredients
150g lamb chop
120g potatoes, diced
½ tsp butter
2 tbsp skimmed milk
80g broccoli
80g cabbage
1-2 tsp mint sauce (optional)
Instructions
Boil the potatoes for 15-20mins until soft enough to mash.
Meanwhile, slice the cabbage and cut the broccoli into florets.
When the potatoes are cooked, take them off the heat.
Put a non-stick frying pan on to heat. Once your frying pan is hot, add the lamb and cook for 2-3mins on each side.
Once they are cooked, set aside to rest (this will make it more tender) while you cook the veg.
Put the vegetables on to either steam or boil. They should take about 5 mins. Which will give you enough time to drain the potatoes and mash them with the milk and butter.
Season to taste. When the veg is done, serve everything together with the mint sauce.
Gino D'Acampo Aubergine Parmigiana
Ingredients
1 Gino D’Acampo Aubergine Parmigiana (425g)
½ slice (20g) bread
Instructions
Cook the parmigiana according to the instructions on the pack and serve with the bread.
Garlic Mushroom Omelette & Baguette
Ingredients
2 eggs
80g mushrooms, quartered
½ courgette, sliced into half-moons
2 tsp olive oil
1 clove garlic, crushed
15g cheese, grated
60g baguette or French bread
Instructions
Heat the oil in a non-stick frying pan and add the mushrooms and courgettes. Stir and fry until they start to turn golden, about 8 mins.
Add the garlic and cook for another 2 mins on a gentle heat.
Meanwhile, beat the eggs until well combined.
When the vegetables are cooked, remove them from the pan and set to one side.
Add the eggs to the pan and swirl around to coat the bottom evenly.
When the egg starts to firm up, add the grated cheese to one half and then the garlic vegetables on top of that.
Fold the other half of the omelette over, cook for another minute and then serve with the bread.
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