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 512
M&S Plant Kitchen No-Chicken Kiev
- nf
- vf
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Cook 10
- nf
- vf
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Kcal 501
Macaroni & Broccoli Cheese
- nf
- v
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Cook 25
- nf
- v
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Kcal 516
Nando's ¼ Chicken & Spiced Grains and Squash
- nf
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Cook 0
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Prep 20m
- nf
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Kcal 498
Pizza Express Margherita & Mozzarella Salad
- nf
- v
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Cook 25
- nf
- v
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Kcal 486
Quorn Sausage & Mash
- nf
- vf
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Cook 25
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Prep 20m
- nf
- vf
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Kcal 507
Roast Dinner with Broccoli & Peas
- df
- nf
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Cook 10
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Cook 35
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Prep 20m
- df
- nf
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Kcal 591
Roasted Salmon & Potato Wedges
- df
- gf
- nf
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Cook 20
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Prep 20m
- df
- gf
- nf
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Kcal 499
Tesco Tomato & Mozzarella Pasta Bake (450g)
- nf
- v
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Cook 10
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Prep 20m
- nf
- v
M&S Plant Kitchen No-Chicken Kiev
Ingredients
1 M&S Plant Kitchen No-Chicken Kiev
1 handful lettuce
2 tomatoes
30g cucumber
5 black olives
2 tsp olive oil
Instructions
Cook the ready meal according to the instructions.
Meanwhile, put your salad together and drizzle with olive oil.
Macaroni & Broccoli Cheese
Ingredients
300g broccoli, cut into florets
200ml semi-skimmed milk
100g grated cheddar cheese
200ml vegetable stock
40g plain flour
40g butter
200g macaroni or other similar pasta
To serve:
30g lettuce
1 tomato
30g cucumber
1 tsp olive oil
Instructions
Preheat the oven to 200C.
Boil the kettle. Put the pasta in a pan and add the water from the kettle. Boil for 10 mins until the pasta is cooked.
Cut the broccoli into florets and, if you have one, put in a steamer basket with the lid on over the pasta. If not, boil in a separate pan for about 5-8 mins until tender but not mushy.
Meanwhile, put the butter, flour, and milk in a pan and bring up to a simmer, whisking all the time. If you do get any lumps in the sauce, just whisk them out.
Then add the vegetable stock and cook over a low heat until it starts to thicken and bubble, about 10 mins.
Stir to combine, add most of the cheese, the crushed garlic and some black pepper.
Turn the heat off and let the cheese melt into the sauce.
Put the cooked pasta and broccoli into an ovenproof dish and pour over the sauce.
Sprinkle over the rest of the cheese and cook in the oven for 15 mins until the cheese starts to brown.
While it's in the oven make the tomato, lettuce and cucumber into a salad and dress with the olive oil.
Dish the broccoli cheese into 4 portions.
Freeze the other 3 in individual portions for another day.
Nando's ¼ Chicken & Spiced Grains and Squash
Ingredients
1 portion Nando’s ¼ chicken with your choice of flavour
1 portion Nando’s spiced grains and squash
Instructions
Ready to eat.
Pizza Express Margherita & Mozzarella Salad
Ingredients
½ Pizza Express Margherita pizza
40g mozzarella
80g tomatoes
80g cucumber
1 tsp olive oil
Instructions
Cut the pizza in half and cook 1 portion according to the instructions on the box.
Keep the other half for another day.
While it's cooking, slice the mozzarella, cucumber and tomatoes.
Season with salt and pepper and the drizzle of oil.
Quorn Sausage & Mash
Ingredients
4 Quorn sausages (35g each)
100g potatoes
1 tsp butter
1 tbsp semi-skimmed milk
80g broccoli
80g cabbage
Instructions
Grill the sausages according to the instructions.
Meanwhile, dice the potato and boil until soft (about 20-25 mins).
While the potatoes are cooking, cut the broccoli into florets and slice the cabbage.
Steam or boil them in the same pan for about 5 mins until tender but not mushy.
When cooked, drain the potatoes and mash with the butter, milk, and some black pepper.
Roast Dinner with Broccoli & Peas
Ingredients
230g boneless, skinless chicken thighs
150g baby potatoes
80g broccoli
50g frozen peas
50ml instant chicken gravy
1 tsp olive oil
A squeeze of lemon (optional)
Instructions
Preheat the oven to 200°C.
Parboil the potatoes for 10 mins.
Add the potatoes and chicken to a roasting tin. Drizzle over the teaspoon of olive oil and spread it evenly using your hands until everything glistens. Add a squeeze of lemon to the chicken and a little salt and pepper, and cook in the oven for 25 mins. Baste after 15 mins.
Meanwhile, cut the broccoli into florets.
When you are about 10 mins before the end of the chicken being ready, cook the broccoli. If you have a steamer, use it, but if not, boil in a pan.
Use enough water to just cover the broccoli. Boil for 5-8 mins until it is tender but not mushy.
In a separate pan, cook the peas. Pour over some boiling water and bring back to the boil. As soon as the water starts bubbling the peas are done.
While the peas and the broccoli are cooking, make up 50ml of the gravy and serve with the roast.
Roasted Salmon & Potato Wedges
Ingredients
140g salmon
200g potatoes, cut into wedges
80g asparagus
80g broccoli, cut into florets
2 tsp olive oil, divided
Preheat the oven to 200°C.
Toss the wedges in 1 tsp of the oil and sprinkle with salt and pepper. Put into the oven. They will take 20 mins to cook and will need to be turned halfway.
Once the potatoes are in and have started cooking, toss the asparagus and broccoli with the rest of the olive oil and spread out onto one half of a baking tray.
Place salmon on the other half of the tray and bake for 10-15 mins until salmon is cooked through.
Tesco Tomato & Mozzarella Pasta Bake (450g)
Ingredients
1 Tesco Tomato & Mozzarella Pasta Bake (450g)
80g broccoli
Instructions
Cook the ready meal as per the instructions on the pack.
Meanwhile, cut the broccoli into small florets and either steam or boil until tender but not mushy.
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