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 483
Easy One-Pot Pork Stroganoff
- nf
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Cook 15
- nf
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Kcal 483
Kcal 512
Easy Chicken Korma
- nf
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Cook 15
- nf
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Kcal 501
Chicken and Couscous
- df
- gf
- nf
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Cook 15
- df
- gf
- nf
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Kcal 214
Kind Bar
- v
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Cook 0
- v
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Kcal 187
Maltesers
- v
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Cook 0
- v
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Kcal 213
Nak’d Bar & Costa Flat White
- v
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Cook 0
- v
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Kcal 200
Nuts & Raisins
- df
- gf
- vf
- v
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Cook 0
- df
- gf
- vf
- v
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Kcal 408
Hearty Food Co.Lasagne & Salad
- nf
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Cook 45
- nf
Easy One-Pot Pork Stroganoff
Ingredients
1 tbsp oil
1 onion, finely chopped
400g pork loin steak, sliced
250g mushrooms, quartered
2 tsp smoked paprika
2 tsp Dijon mustard
300ml sour cream
2 tsp dried tarragon
250g frozen spinach
50g bread
Instructions
In a large pan heat the oil, add the onion and cook for 2-3 minutes until just softened. Remove it from the pan and set aside.
Add the pork strips to the hot pan and fry quickly for 5 minutes until lightly browned.
Then add the paprika and mushrooms and cook for a further 2 minutes.
Meanwhile, mix the sour cream, tarragon and mustard together. Add this mixture to the pork, stir, then return the onions to the pan and mix in along with your spinach.
Cook for 2-3 minutes until the sour cream has thickened
Divide into four portions keep the other three (which can be frozen) for another day.
Serve with the bread.
Easy Chicken Korma
Ingredients
4 tsp olive oil
450g boneless chicken thighs
1 tbsp korma curry powder
1 red pepper, chopped
1 medium cauliflower, cut into florets
4 tbsp ground almonds
250ml chicken stock
150g frozen peas
150g Greek yogurt
To serve
½ pouch microwave rice
Instructions
Heat the oil in a large pan, add the chicken and stir for 5 minutes until almost cooked.
Add the yogurt, vegetables, curry powder, chicken stock and ground almonds. Simmer for 5-10m minutes or until the sauce has thickened and the cauliflower is tender.
Divide the korma into 4 portions and freeze the others for another day.
Serve with the rice cooked according to package directions.
Chicken and Couscous
Ingredients
1 skinless, boneless chicken thigh, diced
3 tbsp dry couscous
2 tsp olive oil
2 tsp lemon juice
½ cucumber, diced
80g tomatoes, diced
1 tbsp spring onion, finely sliced
3 dried apricots, chopped
10 green olives, halved
75ml boiling water
Instructions
Cook the diced chicken in a non-stick pan until browned all over and there is no pink left when you cut it open. Use a little of the oil if it starts to stick.
Meanwhile, add the boiling water to a small saucepan and stir in couscous, cover, and remove from heat. Let stand for 5 minutes.
Meanwhile, add remaining ingredients to a bowl and toss well to combine.
Fluff couscous with a fork, then add to salad and toss. Top with the cooked chicken.
Kind Bar
Ingredients
1 dark chocolate, nuts and sea salt Kind Bar
Instructions
Ready to eat.
Maltesers
Ingredients
1 bag Maltesers (37g)
Instructions
Ready to eat.
Nak’d Bar & Costa Flat White
Ingredients
1 cocoa orange Nakd bar
1 Costa mini flat white with skimmed milk
Instructions
Ready to eat.
Nuts & Raisins
Ingredients
25g nuts (hazelnuts, brazil nuts, cashews, almonds or walnuts)
1 tbsp raisins or sultanas
Instructions
Ready to eat.
Hearty Food Co.Lasagne & Salad
Ingredients
1 pack (400g) Hearty Food Co. lasagne
5 cherry tomatoes
30g lettuce
Instructions
Cook the lasagne according to the instructions on the pack.
Meanwhile slice the tomatoes and add to the plate with the lettuce leaves and lasagne.
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