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 200
Pret a Manger Mature Cheddar & Red Onion crisps
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Cook 0
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Kcal 208
Pret a Manger Chocolatey Coconut Bite
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Cook 0
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Kcal 208
Spring Onion & Egg Mayonnaise
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Cook 8
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Kcal 200
Toasted Hazelnuts
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Cook 5
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Kcal 198
Warburton’s Fruity Tea Cake
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Cook 5
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Kcal 484
Healthy Pasta Bolognese
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Cook 30
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Kcal 509
Sweet Potato with Baked Beans & Cheese
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Cook 5
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Kcal 515
M&S GastroPub Fish Pie (800g)
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Cook 15
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Pret a Manger Mature Cheddar & Red Onion crisps
Ingredients
1 pack of Pret a Manger Mature Cheddar & Red Onion crisps
Instructions
Ready to eat.
Pret a Manger Chocolatey Coconut Bite
Ingredients
1 Pret Chocolatey Coconut Bite
Instructions
Ready to eat.
Spring Onion & Egg Mayonnaise
Ingredients
2 eggs
1 spring onion
2 ½ tsp light mayonnaise
Instructions
Boil the egg for 8 mins and peel under cold running water.
While the egg is cooking, finely slice the spring onion.
When the egg is peeled, chop and mix with the spring onion and mayonnaise.
Toasted Hazelnuts
Ingredients
35g blanched hazelnuts
Instructions
Preheat the oven to 200C.
Put the nuts on a tray (with a raised edge)and put them in the oven.
Toast them until they start to go golden, about 10 mins or so, giving them a shake now and then so they brown all over. This can happen very quickly depending on your oven, so keep an eye on them!
Warburton’s Fruity Tea Cake
Ingredients
1 Warburtons fruity teacake
1 tsp butter (optional)
Instructions
Toast the teacake(optional) and spread it with the butter.
Healthy Pasta Bolognese
Ingredients
1 tsp olive oil
1 onion, finely chopped
3 cloves garlic, crushed
1 stick celery, finely chopped
1 carrot, finely chopped
300g mushrooms, finely chopped
1 tbsp Italian mixed herbs
2 tins chopped tomatoes
1 beef stock cube
250g lean minced beef
10g Parmesan (or other cheese) per portion
50g pasta per portion
Instructions
This makes 4 portions of bolognese. If you are making this meal for more than one person, cook 50g pasta per portion.
Heat a large saucepan over medium heat. Add olive oil, chopped onion, garlic, celery, mushrooms and carrot, and cook, stirring occasionally until tender, about 8-10 mins.
Add the minced beef and Italian seasonings. Season with a pinch of salt and pepper.
Stir continuously, breaking up the clumps of mince until it's brown all over, about 5 mins.
Add the crumbled stock cube and 100ml water and the tomatoes. Increase heat to high and let it bubble for a minute, then reduce to a simmer.
Simmer for 20 mins stirring occasionally.
Ten minutes before it's ready, cook pasta according to instructions on the pack.
Divide the bolognese sauce into 4 portions, cool and freeze 3 for another day. Eat the remaining portion with the pasta and 10g grated cheese.
Sweet Potato with Baked Beans & Cheese
Ingredients
300g sweet potato
1 tsp butter
30g cheddar cheese, grated
200g (½ tin) baked beans
Instructions
Prick the sweet potato all over and put in the microwave on high for 5 mins.Stick a knife in it to see if it’s soft all the way through. If not, pop it back in for another 30 secs until it's done.
Meanwhile, warm the beans in a pan.
When it's cooked, cut it down the middle and mash the butter into each side. Add the beans and the cheese and eat.
M&S GastroPub Fish Pie (800g)
Ingredients
½ pack (400g) M&S GastroPub Fish Pie
80g broccoli, cut into florets
Instructions
Cook the ready meal according to the instructions on the pack.
Meanwhile, cook the broccoli.
If you have a steamer, use it, but if not, add to boiling water.
Cook for about 4 mins.
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