The Healthy Mummy blogger Rhian Allan shares £36 weeknight meal plan costs less than £2 a person


All the reset meals are listed in the beginning. Would you have some advice? Many POPsters have lost anywhere from lbs in just 1 month of doing this! I am just about to begin the 28 day reset but was wondering if my husband, who has Type 1 diabetes, would be able to follow the reset with me? Is soy milk ok? Is it then allowed to be consumed?

Video of the Day

My current BOD program ends on Sunday, so I will be starting the 28 day reset and beginner calendar on Monday the 27th. I am a bigger girl. I started at I am down to You said eat calories per meal 5x a day. That enough for someone my size? Also can you intermediate fast? I like having a smaller eating window. It helps stop me from snacking during fasted hours…etc. You are an amazing person!!!

If you guys want to join me and do this challenge the link is right here! I have one more question! I saw really good results ir people who tried PIIT which u need to buy, Im wondering maybe someday this can be free?

Cause there is I think a lot of people who need this and for example me — I cant buy this, I going to school and because first ir all my parents, second-we are not that rich… Im completely understand that u need these money cause u worked for this so hard, but maybe someday…. She gives a free PDF of food info for the 28 day reset.

Join a sports team, start jogging, swimming, bodyweight workouts online, her Blogilates youtube videos, etc. It is possible to find free workouts if you look for them. Hey Cassey and popsters! Its my second day of this challenge.

Im doing right now , actually I started yesterdayFebruary calendar, I guess its never too late, yeah?: D Im wondering is bad baguette? I ate that not much but still, Im trying to eat healthy as much as I can and Im wondering if few bites of product that I cant eat wont destroy my plan?

Thank you so much for sharing the PDF for the day Reset. Just need to ask: Is that compliant with the day Reset challenge? Hey Cassey, I have a question about calories in the reset.

I need to consume about to calories per day to maintain my weight, , which is roughly 10 to 15 pounds underweight. I have never suffered with an ED, I just have a naturally high metabolism. So how would I adjust the reset to fit my bodies needs? First I thought glutenfree oats, but they are crazy expensive in Germany!!

Do you have any recommendations? I just began the 28reset, I was wondering if Glutten free flour worked if we did not have almond flour and such?

I will do the 28reset challenge through february! I wonder whether honey and soymilk are allowed? Is it ok to have honey on the reset? And I have gluten free noodles that are made of brown rice flour and flax seed, with nothing else.

Just curious what everyone did for hummus? Did you make your own? Is the sabra hummus ok for this do you think? I have been following Cassey for quite sometime now and all her advice is so practical that you know it is not just another fad. If it had been, I would have run so far away from it that the? The challenge is to reset the way you eat. Read more about it here. I really love these challenges!

Is soy-milk ok with the challenge? I am, meanwhile, going to the doctor for a possible problem with gallstones but otherwise what do you recommend for losing fat? I also have much fat around my arms and legs as well, but mostly arms and upper body, any little thing helps. I am also starting the PIIT 28 on march so I'd love to hear more recipe ideas with white meats and red meats involved as well: Cassey just posted a roasted veggie bowl on her blog, so check that out to learn how to roast veggies and add them to cold salads all week long.

This happens a lot to women dipping under 1, calories per day. I have been dedicated to the 28 day reset. It has been a wonderful opportunity for me to learn to eat differently and bring out all those healthy recipes that I keep my drawers. Oats, almond milk and fruit for breakfast have replaced bread and butter, and I no longer need a snack at I have lost 6. I usually have a bad cold at this time of the year. I can only see improvements! However, I am still craving for pasta, bread and cake and feel that it will be necessary to establish a set of new rules as of next week in order to maintain the benefits of the reset and appreciate the pleasure of digging into brownies and croissants.

Would you have some advice? We sometimes crave comfort. For pasta- please google black bean noodles. Satisfy like pasta and have loads of protein. Call me crazy, but it is amazing! When doing this challenge do you have to do workout???

Having issues downloading this pdf, I download it but it goes to amazon Kindle and sause not around to open. I am already half way through the 28 day reset and feel amazing! Wondering if the following things are ok with the 28 day reset!

What are the ingredients? Hopefully just brown rice and salt? I have some small ones for my kids that are just organic brown rice and sesame seeds. We allow them in a couple reset recipes for variety, but whole, real food with fiber will always fill you up more.

A 45 calorie rice cake has no water and little fiber, vs a fruit or veggie that has a lot, keeping you fuller. That said, if you need a fast grab and go snack- we did say that things with ingredients were usually okay. Thanks for replying Erin! I may have translated them wrong into english, just read the packaging and it says Rice Crispbread.

No idea if they are the same thing, but this is what I meant to ask about. Ingredients wise, it says semi-milled rice and salt. I was contemplating about having them with some sort of spread that i could make, like guaamole or hummus: Cassey a question, in your book 28 reset you mention often greek yogurt. Can I eat that?

All the reset meals are listed in the beginning. Oh my… Could I still join? Is there like an active community somewhere? Of course you can still join! Wishing best of luck to you, fellow POPster! People who buy the reset meal plan have their own active forum.

Or- keep up with us here: I started on monday 9th, better late than never. I wonder if I can have peanut butter in small amounts. I have plans to start thid in feb. My goal is to have extra calories per day. What about Charras Baked Corn Tostadas? Can I eat this chip? Organic stone ground blue chips, organic sunflower oil, organic sprouted amaranth, organic sprouted quinoa, organic sprouted chia, sea salt, water, trace of lime.

You probably get chips for calories or so? Or broccoli and hummus for the same calories. Are there any good examples of higher calorie snacks I can easily take to school so I can be fully fed every day? Be careful, as so few can wreak havoc on your metabolism. Fat is a great way to quickly get calories without spiking your blood sugar. Hardboiled egg 72 cal RX bar cal Overnight oats with a drizzle of nut butter cal Mini bag of almonds cal Turkey deli meat organic 60 cal for a couple ounces Add coconut butter or oil to your coffee or shake cal per TBS Apple with nut butter cal.

Maybe carrots and bell peppers. Ghee is clarified butter, so the milk proteins are removed. So it is ok. You could use coconut oil or avocado oil if you like: Starting the 28 day reset on Monday better late than never?

Does raw honey need to be given up as well? However, just saw this 28 day reset and planning to pairing this with the workout plan. I have a lot of bloating after eating certain foods, but can never figure out which foods and what would help. I just have a quick question though, after I commit to this for 28 days and am feeling great, what happens to our bodies when we do have dairy and gluten again either in our diets or indulging for a day.

Just a curious thought, but definitely still pumped to really commit to this and feel so much better! We tell you how to slowly add foods back in to discover the sensitivities. Just wondering how cooking intensive the meal plan is.

We tried keeping the meals super simple. Many can be made at a time or doubled so you can skip a day. Breakfasts are really fast and some can be made the night before. Snacks are mostly fruits, veggies, hummus, nuts and lean meats. Can I eat Larabars? And what about sushi? Not from the store but from an actual restaurant?

Whole food is always better. But in a pinch- totally fine! Also click here to read the original post written by Blogilates for more details about the […]. I decided to jump on board with the Blogilates 28 day Reset: I was looking at the 3 ingredient cookie and muffin recipes you have made and put on youtube, and I was wondering if raisins are allowed.

A lot of the recipes have raisins or craisins in them so I was wondering if these are allowed in the reset. Is there added sugar? And can you please tell me if you can eat polenta? Polenta is a dish of boiled cornmeal. Because rice is a gluten-free grain like quinoa and potatoes are a starchy vegetable, I would imagine that they are okay to eat.

Thank you, this really helped. Exactly being stringent would only make it harder, so I went with the same mentality. I have been following your blog for over a year now and I absolutely love your energy and videos. I am about to embark on a gradual lifestyle change in My goal is for me to achieve a healthy and toned figure by the time I graduate Are white potatoes allowed on the 28day reset?

Fingers crossed my self control has gotten better with age! I was having a hard time going to the bathroom after the holidays…. I felt like I was in recovery mode, but today I feel full of energy and fantastic. Looking forward to the next 24 days. I must know, I had lean beef, not really thinking about it. Then I noticed that it was not on the list. I have left overs, so im wondering if I should eat them or not. Yes, you should be fine.

As long as there werent additives, oils, sauces or sugars added you should be good. This is where you basically get rid of 5 things in your diet for 28 […]. I already have gone off gluten because of sensitivities.

I rarely if ever eat processed food. This is going to be a breeze! I have a question!! What do you think about consuming dates while doing the reset? I love dates and they satisfy my sweet tooth. Does anyone have good breakfast ideas for the 28 day reset? I have been struggling to come up with tasty things. Cassey posted one yesterday! Cauliflower-hash with an egg.

But when do you think the best time is to workout? What time works best or is there another option? I have been a fan of you for so long and I really love your helpful tips.

I emailed you about something and now I have another things I want to talk to you about. I have been trying to get rid of my love handles for around a year and a half now and i just cant! I think I have done every muffin top melting, fat burning, and love handles video you have multiple times and other things too, nothing seems to work!

Also i am on my second day of the 28 day reset and I am Some of our body types are hereditary. Like bra stap fat…I have it, and my super duper lean gymnast daughter has a tiny bit. Like Cassey said, much of this is diet. That still leaves lots! Oats, turkeys wraps, hummus and veggies, guacamole, mug cakes, eggs, peanut butter and more. We will be giving lots of healthy options and ideas in the coming weeks: I would love if you could make a blog post or video or something about what to order at Starbucks!

In the PDF it says coffee and tea is okay but what about specialty drinks like lattes or cappuccinos? You can get a coconut or almond Milk latte. They now have natural zero calorie sweetener too! Granulated stevia and something else. Top with cinnamon if you like. As a Starbucks barista, yes Monk fruit is included in the Whole Earth stevia. Also, stick to anything that is a base drink aka.

Nothing with syrup even the sugar-free ones. It was basically a challenge which for 28 days you are not allowed to consume dairy, gluten, […]. I love coffee is it okay to still drink that and I always eat honey bunches of oats cereal with almond milk is that okay.

But no cream and sugar. Coconut milk and stevia is ok in coffee. Nooooo cereal or milk: Those have gluten and sugar. And the milk is dairy. Cashew milk is so good and creamy!! We buy the undeeetened by Silk. And, I was wondering if overnight oats are alright. Only lactose-free milk, oats and cinnamon though. Also, honey has amazing health benefits and can even prevent diseases. I was wondering if we could drink those Kevita drinks while we are on the detox? Kevita has two or three probiotic drinks that are 5 calories.

Lemon cayenne and Hibiscus. Those would be ok I think. I work in an area that is pretty rural, so my options are very limited. Did anyone buy the PIIT28 reset? If you have, was it effective? Please tell me how it was! I live in Japan and their food stable is white rice, so is that okay to eat? Wheat has gluten, so no. Could you try coconut, almond or cashew milk instead?

Chocolate has sugar, even the dark. I buy a couple from Whole Foods. It has pure quick oats, pure rolled oats oats are gluten free , organic cane sugar, dried apples, organic cinnamon, sea salt.

It tastes great and I love it…. I just love it and want to make sure it works with this! Grilled meat is technically ok but I try to stay away from it because many red meats have been linked to heart disease. Is it okay to eat bananas while doing the 28 day reset?

You know, this might actually be the year I complete my New Years resolutions!!! I think because people think that gluten makes them fat. That stuff is complete crap. But proper gluten-filled grains are good for you.

So take away healthy whole grains for fear of gluten means the average person is going to very possibly get quite sick. Perfect reply haha gluten is just a protein in wheat products that some people may not be able to digest due to an autoimmune disease celiac. Overall, it does does not effect to health of those who eat it except when allergic or to those who may have celiac disease. Some people may be slightly allergic without having severe effects, so cutting gluten out of their diet can sometimes help if they have gluten sensitivity.

But for the majority, gluten should be nothing to be afraid of. Or get tested to make sure. I hope this is informative! Gluten is an inflammatory food and even people without sensitivities have trouble with it.

Most unhealthy foods contain it. I will full on commit to it! Does any one have a good suggestion for a replacement to traditional birthday desserts that would still stick to the plan?

I was just wondering what I should do. I am vegan though, so it would be dairy free. Also, just eat more in general and do more weights and a bit less cardio.

Basically, high protein and healthy fats should help you. Fish like salmon might be a great way to start. Less than calories is considered weight loss eating still. You probably need more calories. Try adding one more cal meal. Hey I just wanted to ask if youre allowed to eat normal potatos or dates.

Maybe a stupid question but i just wanted to make sure that i do everything right: Potatoes and dates are whole foods. Thank you so much for this awesome challenge, I'm so pumped to get started. Thank you so much Cassey for spending your time to make this! Can you please fix it: Sorry if this is a dumb question, but I was wondering if soy and soy based foods were okay tofu, soy milk, etc.

Tofu is a whole food. Tempeh is awesome, too. All of this is far better for you than dairy and meat, by the way. Dairy, especially, is poison. If you need recipes for the milks or anything, check online! Does anyone have any suggestions? Try not to focus on the weight loss part—tell her that this will help boost your energy, clear your skin up, and make you feel ultimately better.

Almond milk has more calcium than cow milk. Its cheaper at Costco and has longer expiration date. Would you have any suggestions on how to work around these limitations and still stick to a daily regime? I had a similar issue when I was in high school when I first discovered Blogilates. I went to my parents and told them how important it was to me to be healthy.

I asked my dad to pick up healthier snacks for the family and even gave him some easy healthier recipes he could make. I offered to cook once or twice a week.

It seemed to work out well for us! I would point out healthy things in the store and put healthy options on their list. I actually find it very hard to control breakfast as I do not have a lot of time at nite to prepare for it much less in the morning, I am not a morning person so I get extremely hungry when I wake up, I want food and I want it fast! Its healthy but it definitely has the things Cassey told us to avoid.

I can so relate to this. My mom makes indian food everday too! Maybe try talking with your mom? I feel something is better than nothing- so can you pack yourself the reset snacks and handle your own breakfast? And then just not eat bread or dairy? Even if mom is cooking- just stick to protein, veggies and healthy carbs.

Say no to sugar. Those would be huge win! Will it be okay if I eat smaller portions of her food and follow the day reset for breakfast and lunch? Found this and thought I should share: I am going to try my best to stick to this plan this month! I love the idea and I think we can all do it together! I cannot wait to begin! I am in but will be traveling jan 19 thur 26 so might not make it the whole 28days but i will try.

Hi Cassey, What happened if I run around my neighborhood about 5 times my neighborhood is not a big neighborhood and is also not a little neighborhood. This has been in my mind when I want to work out. Is a 14 years old can do intense workouts? Will it affect my height?

Can you help me out? It bother me so much. I started playing tennis since I was eleven and began intense workouts when I was twelve or thirteen. Thank you for telling me your experiences! Atleast, I can do it now with no worries. Have a great day! Absolutely love the Disney video!! I have lost 20 pounds since September and 4 inches in my waist!! Never mind, everything looks great and feels awesome! Also, since my taste have change due to clean eating everything tastes soooooooo good!!

Happy New Year everyone. For the calendar, should i do all the exercises in one go or can i do them throughout the day? Wish you all the best for ! Greets from Berlin, Germany! This is amazing, I have seen so much improvement in my by body by following your workout calendars. I am a big fan of sushi, may I know whether sushi rice is allowed in this plan? Or any other types of rice?

I am Chinese and have to have rice everyday, if not I feel faint. Also are lentils allowed? This reset is to find foods that causes your body harm. I am in, so gonna do this. I have been working out 4 to 5 days a week, and love how my body has changed a lot. Looking forward to following the diet plan. Love everything you do for us Cassey. Can we go back to our normal eating habits of dairy and sugar? I have never done an actual challenge like this before! I always do your random workouts and they help so much!

Defiantly mentioning this on my Youtube channel!! I have trouble gaining weight but want to exercise and eat healthy. Do you have any suggestions. I noticed in the nutrition guide some recipes call for Greek yogurt. I could try to cut out as much as possible of these things, but i think the dinner is gonna be a problem. That maybe is easy… xD AND! I stopped working out and eating healthy in November because I had surgery and had a two month recovery time so after I just never got back to working out.

According to the American Heart Association , a Mediterranean-style diet typically includes:. Results of meta-analysis of 12 large studies conducted between and , covering more than 1.

Recently, there been some controversy surrounding the Mediterranean diet and its potential benefits. In , a landmark study found that people put on a Mediterranean diet had a 30 percent lower chance of heart attack, stroke or death from cardiovascular disease than people on a low-fat diet. However, in June it was reported that the initial study was flawed. Though researchers re-evaluated the data and determined the results to be the same, this is something to consider when determining with your doctor whether the Mediterranean diet is best for you.

In September , researchers at Harokopio University in Athens released a study that suggests adhering to the Mediterranean diet can promote better sleep, specifically in older adults. While more research needs to be conducted to determine exactly how and why the Mediterranean diet improves sleep quality, senior study author Dr Mary Yannokoulia suggested that the connection could have to do with the presence of the sleep-promoting hormone melatonin in foods like olive oil , fish and fruit.

The Mediterranean diet pyramid looks different from other food pyramids. Social eating and physical activity sit at the base, supplying the foundational piece of the regimen. Research has shown that, traditionally, people in Mediterranean countries spend more time preparing, eating and savoring their food, and took their meals in the company of others. Contrast this with the American habit of eating fast food alone or on the run, in a car or at a desk.

The traditional Mediterranean style of living was also much less sedentary than that of other cultures, including the United States, involving significant physical labor and activity. Plant foods like fruit and vegetables, whole grains, beans, legumes, nuts, seeds, olive oil, herbs and spices make up the next largest slice of the Mediterranean pyramid — the nutritional base of the diet.

These foods form the core of each meal. Fish and seafood come next, eaten about twice a week. Poultry, eggs and dairy in the form of cheese and yogurt are eaten in moderate portions on a daily or weekly basis. For example, one review of research on Mediterranean eating suggests about four eggs a week. At the very top of the pyramid -- meaning you eat them only sparingly -- are red meat and sweets. Preferred beverages include water, as well as red wine, in moderation.

Once you get a sense of how the diet works, you can add in new foods and dishes to vary your options more. Fill the rest of your plate with vegetables to fill you up without many calories. Fiber and protein are your best friends on any diet. If your goal is to lose or maintain weight, avoiding excess food intake will be important to your success. Start your day on a Mediterranean diet with breakfast, to fuel you for the tasks ahead and keep you feeling full for hours.

The yogurt gives you calcium and satisfying protein, while the berries are full of antioxidants that protect you against cellular damage, and the nuts supply heart-healthy omega-3 fats. Have yogurt on day 4, too, but try pomegranate seeds and chopped pistachios -- or sliced oranges and chopped almonds. If you like milk with your oatmeal, opt for unsweetened almond or soy.

Eggs are on the menu for days 3 and 6. Have a frittata made with two eggs, red bell pepper, scallion and 2 tablespoons of Parmesan cheese the first day. The next time you have eggs, break an egg into half an avocado, sprinkle with a little Romano cheese and bake. This not only cooks up fast, but offers you the heart-healthy monounsaturated fats of avocado.