Post Baby Belly Blitz Meal Plan (NB. This is not a Diet (without the diet)
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Post Baby Belly Blitz Meal Plan
(NB. This is not a Diet!)
(without the diet)
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
www.nourishtoflourish.com | ©2012 Nourish to Flourish & Stephanie Ridley
Introduction
Thanks so much for checking out our Post Baby Belly Blitz Meal Plan and congratulations on your new baby!
Although we know that you want to get your abdominals looking good again, which is why you downloaded this plan, we’d just
like to set the record straight that this isn’t a diet plan dramatically restricting your calorie intake!
Instead it’s a meal plan with easy to cook recipes that are hand-picked to nourish your body and help you in your quest for a
flatter stomach post baby. According to many dieticians and obesity researchers weight loss is anywhere from 70-90% diet-
related. Not only that if you eat quality food, you feel good, your energy levels improve and so does your overall health.
Of course, the challenge is you’ve now had a baby and having hours to plan, shop for and cook meals is tricky! Mums are on
demand 24/7, so it can be difficult to be proactive about what you eat while also cooking for the rest of the family. This one
week meal plan is designed to save you time (there’s a couple of time-saving tips included) so you don’t have to think about
what you should be eating or planning it all.
The food and meals are all chosen as they are the foods to aid improving and flattening your abdominals post baby. The meals
are easy to prepare and rustle up and we include a where to purchase guide on some foods (they are all easy to get hold of!).
Plus we’ve included the Five Golden Nutrition Rules to follow for Post Baby Belly Blitzing. Be sure to follow those.
Happy munching!
Stephanie and Vicky
Stephanie Ridley
Dip FTST BA (Hons) BSc (Hons) Dip NT MBANT MCNHC
Nutritional Therapist and Founder of Nourish to Flourish
The Beez-Kneez Nutritional Therapist
www.nourishtoflourish.co.uk
Vicky Warr
Dip PT Fitpro Level 3 advanced, BA (Hons), Burrell Education.
Specialist Prenatal and Postnatal Trainer and Founder of TheBeezKneez
Pregnancy and Post Natal Fitness Expert for Mothercare
www.beez-kneez.co.uk
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
www.nourishtoflourish.com | ©2012 Nourish to Flourish & Stephanie Ridley
Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Berry Smoothie 2 boiled or poached Porridge with 2 tbsps of Peach & Almond Quick breakfast: 2 boiled or Fruit salad with
eggs with one slice of Linwoods Flaxseed, Walnuts, Smoothie 1 Slice of poached eggs 2 tbsps of Natural
tbsp (s) = Optional: wholegrain bread Brazil Nuts, Almonds and Q10 Wholegrain toast with one slice of Yogurt and 2 tbsps of
tablespoo Add 3 tbsps of low with Semi-Skimmed or Optional: with spread of nut Wholegrain bread. Linwoods Flaxseed,
n (s) sugar muesli Almond Milk (unsweetened) Add 3 tbsps of low sugar butter Walnuts, Brazil Nuts,
muesli Almonds and Q10
Snack 1 handful of nuts 1 nectarine or peach 1tbsp of Greek yoghurt plus 1 brown rice cake with 1 cup of Popping 1 apple & small 1 small handful of 7
(Walnut, brazil or plus small handful raw one piece of fruit thin spread of cream corn made with handful of 8 brazil olives
almonds) almonds cheese or olive oil and nuts
½ avocado; mashed or butter. Add some
sliced sea salt or rock salt
Lunch Tinned fish (Fish-4- Time Saver Tip: Time Saver Tip: Time Saver Tip: Time Saver Tip: Time Saver Tip: 1 wholegrain
ever brand) with 1 Portion of last night’s Portion of last night’s dinner Portion of last night’s Portion of last Portion of last bagel with 1 slice of
slice of wholemeal good quality turkey
dinner with salad
with salad
dinner with salad
night’s dinner with night’s dinner with
pitta bread and breast (off the bone),
OR OR OR salad
salad
large salad ½ avocado and 1
2 Ryvita with 1 tbsp of Ready cooked lentils OR Jacket potato, OR Smoked OR 1 bowl of large tomato, both
low fat cheese (Goats ready cooked brown rice (preferably sweet Salmon Broccoli tomato and basil sliced. Plus 3 handfuls
cheese or mozzarella) & mixed with beetroot, spring potato avoid butter) Pasta (wheat free) Soup with 1 Ryvita of bag of mixed
large handful of rocket, onion and 1 tbsp of goats with lean and 1 tbsp of spinach, rocket and
mixed salad & cherry cheese plus one other meat or fish filling hummus watercress
tomatoes vegetable of choice (e.g. (prawns or chicken)
green beans or mange tout) and 2-3 handfuls of
salad
Snack 1 brown rice cake 5-6 carrot, pepper or “I Just Fancy it” food Small handful of 7 olives Fruit of choice plus 5-6 carrot or 1 apple or pear with
with 1 tbsp hummus celery sticks with salsa or 2 squares of dark chocolate 4 nuts cucumber sticks 1tbsp organic live
and cherry guacamole dip (70% or more cocoa solids) with salsa dip or 2 plain yogurt
tomatoes squares of dark
chocolate (70% or
more cocoa solids)
Dinner Grilled Chicken and Salmon Teriyaki with 2 Baked fish with roasted Stir Fry of choice: Spicy chicken with Organic grilled Calamari stew with 2
Time Saver pesto with steamed tbsps of mange tout vegetables chicken, prawns, tofu, veggies and 2 steak and large tbsps of brown rice
Tip: Cook vegetables: and 2 tbsps of turkey or fish tbsps of brown rice salad and green vegetable
broccoli, spinach sweetcorn of your choice or
up an
and green beans or salad
extra french beans and
portion for carrots OR
lunch the Chicken with warm
next day
salad
Recipes
below
Essential Water: 8-10 glasses or 1.5 to 2 litres a day. Tip: Add fresh lemon/lime to fresh water to help improve skin.
drinks to Green Tea: 2-3 cups a day. Drink in between meals. Tip: Green Tea is drink which may help improve weight loss and reduce risk of cancer.
belly blitz Camomile Tea before bed!
Where to find your healthy food
Product Information Where to buy Product Information Where to buy
Low Sugar or Sugar Free Many muesli’s contain a Waitrose/Ocado Love Life Version or Popping Corn Easy to make and kids Holland and Barrett
Muesli lot of hidden sugars. This Health food shop version
love it too. http://www.hollandandb
one has far less than other Make with Olive oil and arrett.com/pages/produ
brands. little butter. Using most ct_detail.asp?pid=3248&
natural ingredients prodid=3842
means you control the
fat content Tesco
http://www.tesco.com/g
roceries/Product/Details/
?id=267275887
Linwoods Flaxseed, Good source of good fat Holland and Barrett, Julian Graves, Tinned
Fish
fish-4-ever brand is a Planet Organic, Ocado
Walnuts, Brazil Nuts, for skin and hair as well as Ocado, Selected ASDA and good quality tinned fish – or online at:
Almonds and Q10 an aid to fat loss Sainsbury’s and Independent Health ethical, and sustainable http://www.fish-4-
Stores.
so that it is a complete, ever.com/
holistic practise. Choose
from: Mackerel, Sardines,
Pink Salmon, Yellowfin or
White Tuna, Salmon
Steaks, Sardines, Skipjack
Tuna Chunks
Nut Butter – Meridian Nut Butter contains Holland and Barrett, Ocado, Essential purchase for time To carry your smoothies Amazon or holland and
Natural, Biona, healthier fats and more Sainsbury’s, Tesco and Independent saving! when it is breakfast on barrett.
nutrients which are good Health Stores the run! http://www.amazon.co.u
for your skin and may help k/Lucozade-Sport-750-
with flattening your Shaker-
stomach, rather than the Bottle/dp/B0029Z9T0Q/re
saturated fat of regular f=sr_1_2?ie=UTF8&qid=13
butter. 25680866&sr=8-2
Wheat Free Pasta Doves Farm is a good Ocado, online at: Almond Milk Or Soya Milk, Rice Milk Alternative milks may
brand. Alternatively http://www.dovesfarm.co.uk, or Hemp Milk be easier to digest
Sainsburys Free From http://www.ecogreenstore.co.uk (unsweetened, especially for those
Corn Pasta or Sainsbury’s calcium enriched). that are lactose
Tesco Free From Range Tesco Often easier to digest intolerant. Almond
especially for those milk and rice milk
that are lactose have lots of nutrients.
intolerant. Almond
milk and rice milk
have lots of nutrients.
Ryvita Pumpkin seeds and All supermarkets Salad Bags Choose: salad All supermarkets
oats type is good – due spinach leaves
to the good fat from Rocket often mixed
the pumpkin seeds. with spinach and
watercress)
Bistro/Italian Salad
leaves
Watercress
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
www.nourishtoflourish.com | ©2012 Nourish to Flourish & Stephanie Ridley
Five GOLDEN Nutrition Rules for Post Baby Belly Blitzing
1. Eat the right Protein – eat complete, lean protein each time you eat. That is food that comes from an
animal or was an animal. Chicken, veal, fish, eggs. ‘Lean’ means low fat content – e.g. leaner cuts of
meat and low fat dairy. This is essential for EVERY meal. NEED to AVOID any processed meats – including
salami, pepperoni, bacon, sausages, cornish pasties or other smoked meats.
2. Eat vegetables or salad at every lunch/dinner - They are the ‘best’ food and contain a vast array of
quality vitamins and nutrients, essential for optimium health and vitality. Throw in a piece of fruit too but
don’t skip vegetables and don’t just leave them to the evening meal. This is not a frightening proposition
– we have great ideas for incorporating veggies and easy, quick recipes to make them taste good. Use
seasonal produce and organic.
3. Ditch the calorie containing drinks (including fruit juice) - In fact, all of your drinks should come from non-
calorie containing beverages. Fruit juice, alcoholic drinks, and sodas (coca-cola, lemonade including
diet varieties) – need to removed from your daily fare. Your absolute best choices are water and green
tea.
4. THE SINGLE BEST THING YOU CAN DO FOR YOUR ABS!
Cut out all ‘empty’ carbs - The white variety of bread and french sticks, croissants, pasta – REPLACE with
Wholegrain varieties only. Consume whole foods - Most of your dietary intake should come from whole
foods. There are a few times where supplement drinks and shakes are useful (we can discuss these later)
But most of the time, you’ll do best with whole, largely unprocessed foods.
5. Eat the right kind of Fat - There are 3 types of fat – saturated, monounsaturated, and polyunsaturated.
Eating all three kinds in a healthy balance can dramatically improve your health, and even help you lose
fat. Your saturated fat should come from your animal products and you can even toss in some butter or
coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil.
And your polyunsaturated fat should from flaxseed oil, oily fish, and mixed nuts.
BONUS GOLDEN RULE: HAVE A LITTLE OF WHAT YOU FANCY! Employ the 90% rule – As soon as you deprive
yourself of something you’ll want it even more! That’s human nature. 100% nutritional discipline is never really
needed to completely change your body. The difference between sticking to the rules 90% of the time and
sticking to them 100% of the time is minor, really. But here’s the catch: make sure you do the math and
determine what 10% of the time really means. For example, if you’re eating 3 meals per day for 7 days of the
week – that’s 21 meals. 10% of 21 meals is about 2 meals. Therefore you’re allowed to “break the rules” 2
meals each week. If you skip a meal or eat something not on the plan, that counts as breaking the rules! You
can only add one cheat item to the meal.
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
www.nourishtoflourish.com | ©2012 Nourish to Flourish & Stephanie Ridley
Recipes
Peach and Almond Smoothie
1 x heaped dessertspoon of Ground Almonds
Half banana
Half teacup of Natural Yogurt
Three quarters cup frozen peaches
Water – 2 cups (depending on how you like the consistency)
1. Combine all ingredients together in a blender and process for 1 minute or until smooth
and
creamy.
2. Drink immediately or take in a flask or water bottle (lasts up to two hours).
Berry Smoothie
1 tbsp of natural yogurt
Half banana
One choice of berries (can be frozen)
One apple
Water – 2 cups (depending on how you like the consistency)
1. Combine all ingredients together in a blender and process for 1 minute or until smooth
and creamy.
2. Drink immediately or take in a flask or water bottle (lasts up to 2 hours).
Grilled Chicken and Pesto
Boneless, Skinless Organic Chicken Breasts
Basil Pesto (store bought or make fresh – see recipe below)
Salt and pepper
1. Rub the chicken with pesto and sprinkle with sea or rock salt and pepper.
2. If you have time, let it marinate in the fridge for 2 hours.
3. Grill on a hot grill until cooked through.
Serve chicken sliced over 2 tbsps of pasta (spelt or wheat free) of your choice tossed
with pesto or with a fresh, green salad.
Basic Basil Pesto
3 garlic cloves
1/2 cup pine nuts
1/2 cup Parmesan cheese, grated
1 teaspoon sea or rock salt
1/2 teaspoon black pepper
3 cups fresh basil
2/3 cup good quality olive oil
Finely chop garlic in food processor. Stop food processor and add nuts, cheese, salt, pepper, and basil, then process until
finely chopped. Add oil slowly, and with food processor on slowly blend until all mixed.
Tip: Store pesto cubes in an ice cube tray and use on pasta, chicken and salads throughout the year.
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
www.nourishtoflourish.com | ©2012 Nourish to Flourish & Stephanie Ridley
Chicken with warm salad (courtesy of Stephanie Ridley)
1. Grill an organic chicken breast or plate-up leftover roast chicken
2. Prepare (wash/chop) a handful of watercress per person and top with 1 handful
of any of the following: avocado or sundried tomatoes, cucumber, celery, grated
carrot/courgette, spring onion, roasted butternut squash
3. Add a handful of steamed green veggies – green beans, peas, asparagus,
broccoli and 1tbsp lentils or beans (e.g. kidney beans r , mixed beans)
4. Top with finely chopped flat-leaf parsley and any other fresh herbs you like (e.g.
coriander)
5. Serve with 1-2tsp of virgin olive oil dressing
Smoked Salmon Broccoli Pasta
(makes enough for 2-3 people)
1 pack of organic smoked salmon
Large bunch of Broccoli or purple sprouting broccoli if in season
1 onion
3 cups of Wheat free pasta - tagliatelle or Fusilli
3 tbsps of crème fraîche
Chopped herb of choice
1. Boil up the pasta
2. Chop up the smoked salmon into squares, finely chop the onion and chop the broccoli.
3. Steam the broccoli for 2-3 minutes if you have time, otherwise you can just add it to the onion and smoked salmon
4. Gently fry the onion and broccoli in 1 tablespoon olive oil, then add the smoked salmon. Fry for another 2 -3 minutes.
5. Add the crème fraiche and pasta and mix in the herbs and add some black pepper.
Tomato and Basil Soup (adapted from BBC Good Food Recipe)
TIP: This serves 2 people, double the ingredients to make enough for 2 meals
for 2 people and freeze in batches
1 onion chopped
1 carrot , grated
1 garlic clove, crushed
1 chopped stick celery
1 tbsp olive oil
1 tin chopped tomatoes
200ml vegetable stock (unsalted, organic)
2 tbsp natural yogurt
A handful basil,
chopped
1. Cook the onion, carrot, celery and crushed garlic in the olive oil, until softened. Add the tinned tomatoes and
vegetable stock. Simmer for 15 minutes.
2. Whizz in a blender. Stir in the natural yogurt and a handful chopped basil.
Baked fish with roasted vegetables
1. Preheat oven to 170ºC
2. Soak a pinch of saffron in 2tbsp warm water
3. Slice 2 medium potatoes into 1cm slices and steam or part boil for approx 6-
8mins
4. Drain and layer them across the bottom of a roasting pan, big enough to
hold a sea bass or sea bream (for 2)
5. Clean the fish and slash it several times each side
6. Lay the whole fish on the potato slices and scatter 2-3 red peppers, cut into
chunks, either side of the fish along with a handful of cherry tomatoes,
approx 5 garlic cloves (whole), 2tsps anchovy paste, the saffron water,
several sprigs of thyme and/or parsley and 100ml stock/water
7. Drizzle over 1tbsp regular olive oil and season
8. Cover with foil and bake for approx 1hr or until golden
Tofu/Chicken/Salmon stir fry (courtesy of Stephanie Ridley)
1. In a wok/large frying pan add 1tbsp coconut oil to a low-medium heat. Then
add 1 finely chopped onion or leek and cook until softened but not
browned
2. Add 1 pack of firm tofu or chicken breasts or salmon fillets, chopped into
1cm thick chunks, and cook
until slightly browned
3. Add a handful per person of any of the following – baby sweetcorn, green
beans, mange tout, broccoli OR choose a pack of pre-prepared stir fry
vegetables from the supermarket. Cook for a few minutes
4. Add a large handful of chopped pak choi then add some gluten-free
noodles (pre-cooked if dried) – approx 1 small handful per person
5. Stir-fry for a few mins
6. Then add 4tsp gluten-free soy sauce, 2tsp fresh chopped red chilli or chilli paste, 1tbsp water, 1½ tsp ground
coriander and 1tsp ground cumin
7. Cook through and serve
Spicy chicken with veggies and brown rice (courtesy of Stephanie Ridley)
1. Ideally marinade 1 chicken breast per person for at least 1 hour before
cooking (can be overnight) in ½ tsp each of chilli powder, chopped fresh
garlic, ground cumin, ground ginger and mild paprika
2. Put the brown rice on to cook as per the pack instructions (approx. ½ cup
uncooked rice per person)
5. Stir five handfuls of fresh spinach into the rice when done and season
6. Make a yoghurt dip by blending together 5tbsp plain, organic, live yoghurt
with approx. 2-3tbsp lime juice and a handful of fresh mint
7. Grill the chicken and serve with the spinach rice and yoghurt dip.
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
www.nourishtoflourish.com | ©2012 Nourish to Flourish & Stephanie Ridley
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
www.nourishtoflourish.com | ©2012 Nourish to Flourish & Stephanie Ridley
Calamari stew (courtesy of Stephanie Ridley)
1.
Clean and prepare approx 2 large handfuls of calamari per person
2.
Put ½ cup per person of brown rice on to cook, as per pack instructions
3.
Heat 1dsp coconut oil in a pot over a low-medium heat – add 1 chopped
onion and cook until soft
4. Add 2 cloves garlic, finely chopped and cook for 1-2 mins, but not until
brown
5. Add the calamari and sauté gently for a couple of minutes
6. Add ½ glass dry white wine, 1 tin of chopped tomatoes/ ½ jar passata
7. and 1 handful of chopped parsley. Mix well
8. Cook over a low heat, lid on for approx ½ hour until the calamari is done
and sauce is tasty
9. When 10mins from being done, steam a large handful of broccoli per person for approx 8 mins, until just done
10. Season with salt, pepper and Tabasco sauce
Serve with the steamed broccoli and brown rice
Teriyaki Salmon (courtesy of BBC Good Food)
1. Heat some olive oil in a pan and fry the ginger, garlic and chopped chilli.
2. Add the zest and juice of the lime and pour in the soy sauce.
3. Add the maple syrup and cook for 1 minute or until reduced and sticky.
4. Meanwhile, pan-fry the two pieces of salmon for 2 minutes each side in a
hot griddle pan.
5. When the sauce is reduced add the salmon to the teriyaki sauce frying
pan
6. Cook and drain the noodles, adding the sesame oil, seasoning and
coriander and a squeeze of lime.
7. Serve the salmon on a bed of noodles with more chopped coriander.
Easy Super Salad
Combine any of the following: Spinach Leaves, watercress, rocket leaves, beetroot,
grated carrot, cherry tomatoes, cucumber, fresh herbs, red pepper, avocado, olives,
handful of mixed nuts or sunflower seeds, 2 tablespoons of flaxseed.
Add a lean protein such as chicken or turkey breast, salmon fillet or prawns to make
a simple meal!
Salad Dressing combinations
Extra Virgin Olive Oil, lemon juice, teaspoon of mustard, pepper. Mixed.
Extra Virgin Olive Oil and Balsamic vinegar or red wine vinegar
Dressing up your veggies: Light soya sauce and sesame oil and a few chilli flakes over the top of your veggies.
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
www.nourishtoflourish.com | ©2012 Nourish to Flourish & Stephanie RidleyThe Small Print
DISCLAIMER:
The information or advice contained in this e-booklet does not apply when you are in labour or for the first ten days after
birth. During this time you are under the care of your midwife. This is in-line with the British Association for Applied Nutrition and
Nutritional Therapy (BANT) guidelines.
The information and advice given in this e-booklet should not be used to diagnose, treat or cure any health conditions nor
does it replace any recommendations given to you by a doctor or healthcare professional. Always consult your doctor or
healthcare professional before beginning any new health programme. Stephanie Ridley, Nourish to Flourish, Vicky Warr and
The Beez Kneez assumes no responsibility or liability for any consequences resulting directly or indirectly for any action or
inaction you take based on the information contained in this e-booklet. The advice given in this e-booklet may not apply to
everyone. The calorie-controlled eating or meal mplans are guidelines only and may vary in calorie content depending on
the products used and quantities consumed. Weight loss can be hindered by factors other than diet and exercise.
Anyone taking medications must seek approval from their GP before beginning any supplement programme. Keep all
supplements out of the reach of young children – even if you think your child would be unable to open the container.
Please make sure that all cooked meals are heated through thoroughly before eating, especially dishes containing meat,
fish, seafood and poultry. Avoid any foods that you are intolerant, sensitive or allergic to, even if they are recommended in
this e-booklet. Contact Stephanie at info@nourishtoflourish.com for suitable alternatives, if necessary.
TERMS OF USE:
This e-booklet is the absolute property of Stephanie Ridley and Vicky Warr. The information provided here is for personal use
only and cannot be used for any commercial purpose. The information provided here can be saved in electronic or printed
form for personal use only. It may not be shared with any other parties for commercial purposes. The information must not be
altered either in terms of content or format. Stephanie Ridley, Nourish to Flourish, Vicky Warr and The Beez Kneez accepts no
responsibility for any and all of the consequences, direct or indirect, that may be said to come from the forwarding, showing
or sending or this information to other parties.
Enquiries about the reproduction of the content in this e-booklet in either print or electronic format can be made by
contacting Stephanie Ridley, Nourish to Flourish, Vicky Warr or The Beez Kneez by email: info@nourishtoflourish.com.
© 2012 www.nourishtoflourish.co.uk and www.beez-kneez.co.uk
www.beez-kneez.co.uk | ©2012 TheBeezKneez & Vicky Warr
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