Thrifty mother reveals how to make a month's worth of family dinners in just four HOURS - for just £3 a day (and EVERY dish can be frozen)
Rhian Allen, of Sydney, founded The Healthy Mummy weight loss programme
She tested herself to prepare a month's worth of food in just a few hours
She made 124 dinners for under £85 which works out at £3 a day for a family
She cuts costs by sharing ingredients between meals and buying own-brand
By IMOGEN BLAKE FOR MAILONLINE
PUBLISHED: 07:31 BST, 31 July 2018

A frugal mother has revealed how you can make a month's worth of dinners in advance that will cost just £3 a day to feed a family of four.

Entrepreneur Rhian Allan, who was raised in Wales but now lives in Sydney, has shared her meal plan of 11 recipes and 124 dinners that will last a family more than a month which you can prep in advance in just four or five hours of cooking.

The mother-of-two, who is the founder of the popular The Healthy Mummy weight loss programme, spent under £85 on dinners for a month by buying own-brand ingredients from Tesco, and by ensuring that she used up every item she bought by using them in other recipes.


Rhian Allen, of Sydney, runs The Healthy Mummy weight loss programme where she shows busy women how to lose weight quickly and easily. She creates 28-day plans, and often challenges them to meal prep a month's worth of food in advance. She tests out her meals herself so she can prove it can be done (pictured with a month's worth of dinners)


One of the meals in Rhian's latest energy-boosting meal plan is a dinner of Moroccan beef stuffed peppers which come with a side of salad and yoghurt dressing. The meal costs just £1.70 per portion to make

Rhian's Healthy Mummy meal plan
1. Chicken Zucchini Alfredo (serve 4): £1.75pp/£7.01

2. Coconut Lime Barley Risotto with Green Beans (serves 4): £1.74pp/£6.94

3. Chicken Meatloaf (serves 4): £1.07pp/£5.39

4. Oven Baked Pork with Beans & Cabbage (serves 6): £1.25pp/£7.49

5. Slow Cooked Beef Brisket with Spinach & Rocket Salad (serves 4): £2.85pp/£11.40

6. Zucchini, Parmesan, & Bacon Slice (serves 4): £1.07pp/£4.27

7. Chilli Con Carne Sweet Potato Boats (serves 4): £1.81pp/£7.23

8. Thai Curry Pumpkin Soup (serves 4): £2.85pp/£11.42

9. Turmeric Baked Vegetables with Pearl Barley& Roasted Garlic Yoghurt (serves 4): £1.45pp/£5.79

10. Moroccan Beef Stuffed Peppers/Capsicums (serves 4): £1.70pp/ £6.81

11. Mexican Sweet Potato Shepherd's Pie (serves 4): £2.07pp/£8.29

All recipes are taken from The Healthy Mummy's 28-day weight loss challenge

Rhian, whose Australia-based business has just launched in the UK, said: 'As a mum of two, I certainly appreciate coming home after a long and tiring day to a dinner already prepared and just moments away from being ready to go.'

Rhian's weight loss programme is a 28-day cycle that comes with recipes and meal prep tips for busy working mothers.

She explained: 'Every month on the 28 Day Weight Loss Challenge – there is a new theme. Next month on the 28 Day Weight Loss Challenge is our energy boosting challenge.

'All the delicious and healthy recipes found in the meal plans and our recipe hub are loaded with energy ingredients – to help you feel fuelled, full and energised.


Rhian's managed to cook 124 dinner portions in just four or five hours one afternoon to prove that any busy mother can prepare healthy meals quickly and on a budget. She spent just £84.84 on the meals, which works out at just £3 a day to feed a family of four dinner

Recipe: Chicken Courgette Alfredo (£1.75pp)
Ingredients (makes 4 servings):


Rhian's courgette alfredo dish swaps pasta for courgette noodles to make it healthier, and uses light cream cheese and reduced fat milk

5 small courgette (550 grams)

500 grams chicken breast fillets, sliced

Salt and pepper

1/4 cup fresh parsley, chopped (15 grams)

3/4 cup light cream cheese (195 grams)

3/4 cup reduced-fat milk of choice (187.5 mls)

1/2 cup grated Parmesan (72 grams)

1 tbsp fresh chives, chopped (5 grams)

1 tbsp extra virgin olive oil (20 mls)

2 cloves garlic, crushed (6 grams)

Method:

1. Use a peeler or sprializer to slice the courgette into noodles. Set aside.

2. Season the chicken with salt and pepper.

3. Heat the olive oil in a frying pan over medium heat. Add the chicken and cook for a minute or two on each side, to brown.

4. Add the garlic to the pan and sauté for a minute with the chicken.

4. Add the milk, Parmesan, cream cheese, chives and parsley. Stir to combine.

5. Reduce heat to low and simmer gently for a few minutes until the sauce thickens and the chicken is cooked through. Season with some more pepper.

6. Add the courgette noodles to the pan and toss together with the chicken and sauce for about a minute or until noodles are tender and covered in sauce.

7. Divide between four bowls to serve.


Rhian's fridge and freezer are always full to the brim with her meal prepped dinners. This week she made an entire's month's worth in one sitting


Her Turmeric Baked Vegetables with Pearl Barley & Roasted Garlic Yoghurt serves four and costs £1.45pp or £5.79 for the whole recipe

'With that in mind, I was inspired to make a month's worth of freezable, energy-boosting meals from the challenge to feed my family of four for under £3 per serve.'

The meals included in Rhian's meal prep menu include £1.75 per portion chicken courgette alfredo, and a £1.07 per portion energy-boosting chicken meatloaf.

Rhian, whose business is worth $20 million and has helped hundreds of thousands of Australian women lose weight, says she wants to show busy mothers how healthy eating doesn't have to be expensive.

She showed how mothers can take one day to cook up a huge feast of dinners that will last a family for a whole month as they can all be stored in the freezer. They will also keep in the fridge for up to five days.


Rhian also cooks with some more luxurious ingredients such as beef brisket. Her Slow Cooked Beef Brisket with Spinach & Rocket Salad serves four but still costs just £2.85pp or £11.40 for the recipe


This is a healthy version of Shepherd's Pie with Mexican flavours served with sour cream and made with sweet potato which costs £2.07pp or £8.29 for the recipe


Rhian also makes a version of meatloaf using chicken which she serves with a fresh salad of leaves, cucumber and tomatoes with dressing which costs £1.07pp or £5.39 for the recipe


This Zucchini (Courgette), Parmesan, & Bacon Slice which Rhian serves with a fresh side salad of spinach leaves and shredded carrot costs £1.07pp or £4.27 for the recipe which feeds four

Every meal Rhian made during her epic meal prep session was taken from her 28 Day Weight Loss Challenge, which she has created more than 4,000 recipes for.

Rhian founded The Healthy Mummy after she was frustrated to find there was no national or holistic support system to help women 'shape up' or get healthy after giving birth following her pregnancy with her first child in 2010.

She then researched the possibility of creating a safe and healthy plan of her own before taking a leap of faith and quitting her corporate job of 12 years, selling her house and investing every dollar she owned into the idea.

Now, eight years on, Rhian's business The Healthy Mummy is the biggest 'mums only' healthy eating and weight loss program in the world and continues to grow.

An employer of 150 people, she has now helped hundreds of thousands of women lose weight - often several stone at a time - with her healthy eating plan.

She has now launched her weight loss platform in the UK for the first time and plans to launch in the US next year.

Healthy Mummy's shopping list
Chicken Zucchini Alfredo - Serves 4

5 courgette (550 g) £1.10

500 g chicken breast (sliced) - £3.08

1 tablespoon olive oil (20 ml) n/a

2 cloves garlic (crushed) (6 g)- £0.04

3/4 cup milk of choice (187.5 ml) £0.09

1/2 cup grated Parmesan (72 g) £0.77

3/4 cup light cream cheese (195 g) £1.63

1 tablespoon chives, chopped (5 g) £0.11

1/4 cup parsley (chopped) (15 g) £0.20

Coconut Lime Barley Risotto with Green Beans – Serves 4

1 tablespoons coconut oil (20 ml) - £0.20

1 brown onion (diced) (100 g) £0.07

2 cloves garlic (crushed) (6g)- £0.04

1 tablespoon minced ginger (16 g) - £0.13

1 & ¼ cups of pearl barley (225 g) - £0.25

2 tsp lime zest 8g £0.01

2 kaffir lime leaves (0.5 g) £0.50

3 cups liquid veggie stock (750ml) £2.47

400g light coconut cream £2

4 cups green beans (sliced) (480 g) £0.59

1/2 cup coriander, chopped (30 g) £0.69

Energy Boosting Chicken Meatloaf – Serves 5

1 tablespoon olive oil (20 ml) - N/A

1 brown onion (diced finely) (100g) £0.07

2 cloves garlic (minced) (6 g) - £0.04

1 carrot (70 g) (finely diced) - £0.03

1 zucchini (diced finely) (110 g) - £0.22

2 stalks of celery (diced finely) (80 g) - £0.19

800g chicken mince (800 g) -£3.02

1/3 cup almond meal (50 g) - £0.57

2 eggs 100 g - £0.30

2 tsp dried Italian herbs 2g - n/a

2 tomatoes, diced 200g - £0.38

1 Lebanese cucumber, diced 200g - £0.24

2 tbsp basil, chopped 10g - £0.23

1 tbsp balsamic vinegar 20ml - £0.08

Oven Baked Pork with Beans & Cabbage – Serves 6

6 cloves garlic, minced (18 g) - £0.11

4 stalks of celery, sliced (160 g) - £0.39

2 cups purple cabbage, shredded (100 g) - £0.08

1 tablespoon dried thyme (4 g) - n/a

1 & 1/2 cup of liquid veggie stock (375ml) - £1.24

400g tinned butter beans - £0.94

2 tablespoon apple cider vinegar (40ml) - £0.20

2 teaspoon smoked paprika (2 g) - n/a

1 tablespoon coconut sugar (16 g) - £0.13

700ml tomato passata - £0.56

1 kg Pork shoulder trimmed (1000 g)

Slow Cooked Beef Brisket with Spinach & Rocket Salad – Serves 4

1 kg beef brisket (1000 g) - £7

3 carrots, sliced 210g - £0.09

4 stalks of celery, chopped 160g - £0.39

1/2 cup chopped parsley (30 g) - £0.39

1 cup Worcestershire sauce (240ml) - £1.66

1 cup liquid beef stock (250ml) - £0.53

1 tablespoon coconut sugar (16 g) - £0.13

2 cups rocket lettuce (60 g) - £0.83

2 cups baby spinach (60 g) - £0.38


Zucchini, Parmesan, & Bacon Slice – Serves 4

1 tablespoon olive oil (20ml) - n/a

1 brown onion (diced) (100 g) - £0.07

4 rashers bacon trimmed & diced 108g - £0.39

4 zucchinis (grated) (440 g) - £0.88

6 eggs, whisked (300 g) - £0.90

1 tsp baking powder (2.5 g) - £0.02

1 cup grated Parmesan (144 g) - £1.80

1/4 cup chopped parsley (15 g) - £0.19

Chilli Con Carne Sweet Potato Boats - Serves 4

2 sweet potatoes (320 g) - £0.32

2 tsp olive oil 10ml - n/a

1 brown onion (diced) (100 g) - £0.07

3 cloves garlic (crushed) (9 g) - £0.05

500 grams lean mince beef (500 g) - £3.50

2 tsp dried oregano (2 g) - N/A

1/3 cup chopped coriander (20 g) - £0.46

700 ml tomato passata - £0.56

1 cup liquid veggie stock (250ml) - £0.82

2 red capsicums (peppers) (diced) (200 g) - £1.10

1/3 cup grated reduced-fat cheddar 40g - £0.20

1/3 cup Greek yoghurt 80g - £0.14

2 tsp ground cumin (2 g) - n/a

Thai Curry Pumpkin Soup – Serves 4

1 bunch coriander (120 g) - £2.76

1 tablespoon olive oil (20ml ) - n/a

1 brown onion (diced) (100 g) - £0.05

3 cloves garlic (crushed) (9 g) - £0.04

4 stalks of celery diced 160g - £0.05

4 carrots (diced) (280 g) - £0.39

2 tbsp ginger (crushed) (32 g) - £0.13

2 teaspoons cumin (2 g) - n/a

2 teaspoon curry powder (2 g) - n/a

10 cups pumpkin, peled & cubed 1200g - £3

1 litre liquid veggie stock (1000 ml) £3.20

800 ml coconut milk (light) - £1.52

Turmeric Baked Vegetables with Pearl Barley& Roasted Garlic Yoghurt – Serves 4

2 tablespoons olive oil (40ml) - n/a

1 teaspoon cumin (1 g) - n/a

1 & 1/2 teaspoons turmeric (1.5 g) - £0.02

1 tsp dried dill (1 g) - n/a

1/4 teaspoon cinnamon (0.25 g) - n/a

5 cups cauliflower 500g - £0.61

5 cups pumpkin, peeled & cubed 600g - £1.50

1 bulb of garlic 36g - £0.22

2 leeks (sliced) (160 g) - £0.32

3 cups liquid veggie stock (750 ml) - £2.47

3/4 cup pearl barley (135 g) - £0.15

1 & ½ cups Brussels sprouts, trimmed & halved 150g - £0.16

3/4 cup Greek yoghurt (reduced fat) (195g) - £0.33

Moroccan Beef Stuffed Capsicums (Peppers) – serves 4

2 tablespoon olive oil (40ml) - n/a

1 brown onion (diced) (100 g) - £0.07

2 cloves garlic (minced) (6 g) - £0.04

500 g lean mince beef (500 g) - £3.50

1 tsp lemon zest 4g - £0.01

1/4 cup lemon juice (60ml) - n/a

1 teaspoon ground cumin (1 g) - n/a

1/2 teaspoon cinnamon (0.5 g) - n/a

1/4 teaspoon ground ginger (0.25 g) - n/a

2 teaspoon smoky paprika (2 g) - n/a

2 diced tomato (200 g) - £0.38

4 capsicums (peppers) (400 g) - £2.20

1 cup Greek yoghurt (reduced fat) (260 g) - £0.44

Mexican Sweet Potato Shepherd's Pie – serves 4

1 tbsp olive oil 20ml - n/a

1 brown onion diced (100 g) - £0.07

500 g minced Beef (500 g) - £3.50

2 red capsicums (peppers) (200 g) - £1.10

400g tinned tomatoes - £0.80

1 cup tomato passata (250ml) - £0.20

400g tinned kidney beans, rinsed & drained - £0.50

1 teaspoon paprika (1 g) - n/a

1 & 1/2 teaspoons ground cumin (1.5 g) - n/a

2 sweet potatoes, peeled & cubed (320 g) - £0.32

1 & 1/4 cups reduced fat mozzarella, grated (200g) - £1.20

1/3 cup coriander, chopped 20g - £0.46

1/3 cup low fat Greek yoghurt (80g)- £0.14

Total cost: £84.84

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