Quick, Easy & Healthy Meal Ideas for Busy Mums

what to eat after child birth

The fastest and most effective way to lose weight (and keep it off) is to healthy eating and minimising or eliminating junk food. 

We understand that this can be challenging for busy mums with limited time. 

Fear not, as we have developed smart, easy, and time-saving solutions to help you spend less time in the kitchen and more quality moments with your little ones.

Nourishing Breakfast Ideas for Busy Mums

In Shape Mummy Smoothie

For a quick and nutritious breakfast, enjoy a smoothie. The perfect healthy start to the day and they taste great!

You can make smoothies even speedier by storing your smoothie ingredients in zip-lock bags in the freezer. 

For example, you can make up bags of sliced banana, raspberries, and spinach in zip-lock bags. When ready, toss the contents into a blender, add milk and your In Shape Mummy Health Shake mix. Voilla! A health-bomb smoothie breakfast in 60 seconds! 

Banana Raspberry Smoothie



Place all ingredients in a high-speed blender and blitz to combine. 

Chocolate Snickers Smoothie


  • 2 tbsp Chocolate Brownie In Shape Mummy Health Shake mix
  • 1 frozen banana 
  • 1 tbsp peanut butter
  • 1 cup of your favourite milk
  • 1 medjool date or 1 tsp maple syrup
  • Optional: 1 tbsp avocado (makes extra creamy)

Overnight oats and chia puddings 

These delicious overnight oats and chia pudding recipes take under five minutes to whip up the night beforehand. You can make larger batches to have enough for a few days and eat them on the go. The flavour combinations are endless, so you can enjoy a new flavour sensation each day. 

Blueberry Vanilla Chia Pudding


  • 2 tbsp chia seeds
  • 2 tbsp Vanilla In Shape Mummy Health Shake mix 
  • 2 tsp maple syrup 
  • ½ cup coconut milk 


Place all ingredients in a jar and mix well to combine. Place the lid on and give the jar a vigorous shake. Place in the fridge overnight.. 

Chocolate Peanut Butter Cup Overnight Oats 


  • ¼ cup rolled oats
  • 2 tsp chia seeds  
  • 2 tsp peanut butter
  • 2 tbsp Chocolate Brownie In Shape Mummy Health Shake mix
  • ¾ cup almond milk 


Place all ingredients in a jar and mix well to combine. Place the lid on and give the jar a good shake. Place in the fridge overnight. 

Why do they say "breakfast is the most important meal of the day?"

A wholesome breakfast is crucial, especially for busy mums. Breakfast is considered the most important meal of the day for several reasons:

  • Energy Boost: After a night's sleep (or even more after a sleepless night!), your body needs fuel to kickstart your metabolism and provide the energy you need for daily activities.
  • Brain Function: A nutritious breakfast enhances cognitive function, concentration, and memory, crucial for managing the demands of a busy day.
  • Nutrient Intake: Breakfast provides an opportunity to intake essential nutrients like fiber, vitamins, and minerals, to help you feel and look your best.
  • Weight Management: Regular breakfast consumption is linked to better weight management, because it helps control appetite and prevents overeating later in the day.

Healthy Lunch Ideas for Busy Mums

Who else often forgets to eat lunch? The day gets away from you, and suddenly, you're ravenous at 3 pm and into the snack drawer!

Eating lunch will help you fight off the 3 pm cravings and will provide you the energy you need to get through the day. Having healthy and straightforward lunches prepared and ready will take the pressure off immensely. 

Loaded Salads

A big, nutritious salad is a great mid-week lunch to ensure you're getting all the goodness you need to power through the day. The key to making a filling and satiating salad is to ensure it contains a good amount of protein, healthy fats and carbs. The protein is essential because, without it, you may find you're hungry and looking for a snack an hour later. 

Some protein sources to add to your salads include:

  • Tinned salmon or tuna 
  • Chicken 
  • Tofu
  • Fish
  • Eggs 
  • Beans, e.g. chickpeas, lentils 

Great sources of healthy fats include: 

  • Avocado
  • Goat's cheese or fetta 
  • Nuts 
  • Olive oil 

Low GI sources of carbohydrates include:

  • Quinoa 
  • Brown rice
  • Sweet potato 

And don't forget to add as many vegetables as possible; the more the better! 

As for the dressing, a healthy choice is olive oil and fresh lemon. Or olive oil and balsamic vinegar. Just limit the amount you use as oil adds calories.

Our tip is to prep your salad ingredients at the beginning of the week. Then, each day you can easily choose your ingredients and throw them together. 

Healthy Sandwich

  • Avocado, cheese, tomato and spinach on sourdough
  • Black bean or Mexican refried beans, salsa and salad in a wholemeal wrap
  • Boiled eggs, avocado and tomato on wholemeal toast


Making enough leftovers for lunch always pays off. It might take an extra few minutes to chop everything, but it saves even more time as lunch the next day is sorted. Here are a few ideas that make a great leftover:

  • Curries
  • Pasta
  • Stir fries
  • Quiche/frittatas 
  • Nicose salads
  • Soups

Egg cups

Egg cups are another on-the-go, bulk batch option that can be made quickly the night before. This is a great high protein meal for when you want something savoury. The additions that you can add to egg cups are endless, so they're fantastic for anyone who likes to change up their meals without taking too much time out of their day.

Cheese and Chive Egg Cups – makes 12 


  • 12 eggs
  • 1 cup cheddar cheese, grated
  • 1 cup mushroom, chopped
  • 1/4 cup chives, diced 


Preheat the oven to 180°C and grease a 12-hole muffin tin with olive oil cooking spray. 

In a large bowl, whisk the eggs. Add the cheese, mushroom and chives and mix to combine. 

Transfer the mixture to the prepared muffin tin and cook for 15-20 minutes or until cooked through. 

Keep in the fridge in an airtight container for up to four days

Healthy Dinner Ideas for Busy Mums

It always seems that dinner time coincides with the witching hour. So, minimising your time in the kitchen each night will take the pressure off the whole family. In addition, having a selection of your favourite meals on rotation is a great time saver, as you know what you're doing and don't have to follow new instructions. 

We recommend keeping it simple. Save the new and more time-consuming recipes for the weekend when you've got more time on your hands. But mid-week, quick and easy, is the way to go. Make bigger batches so you can have left overs the next day to save more time. In Shape Mummy has a massive range of easy, healthy, family meal recipes that you can access in our Free 12-Week Support Program.

Here are some examples of easy dinners for busy mums: 


Mixed vegetables, lean protein and brown rice or quinoa .

Buddha Bowl

Lean protein, vegetables, quinoa and soy dressing.

Vegetable Soup

Mixed vegetables, beans, tomato soup.

Frittata or Omelette

Eggs, vegetables and cheese.

Roast Chicken & Steamed Veggies

You can buy the roast chicken. Steam the veggies.

Tuna & Pesto Pasta

Tuna, pesto, pasta.

Sesame Szechuan Chicken


  • 1/2 tbsp rice vinegar
  • 1 tbsp tamari soy sauce
  • 1/2 tsp orange zest
  • 1/3 tbsp sesame seeds
  • 1 red chilli 
  • 2 garlic cloves 
  • 1 onion (medium)
  • 1 tsp ginger
  • 2 tsp sesame oil
  • 3/4 cup parboiled brown rice
  • 1 tsp coconut oil
  • 3 & 1/2 cup shredded bok choi
  • 340 grams chicken breast


  • Dice the onions, garlic, ginger and chilli and set aside.
  • Chop the chicken, zest the orange and rinse the rice.
  • Cook rice according to package or rice cooker instructions.
  • While the rice cooks, heat coconut oil in a frying pan. When hot, add the onions, ginger and chilli and cook for a minute until you start to smell the aromas.
  • Then add the chicken, garlic and half the orange zest.
  • Add the sesame seeds and stir until the chicken is almost cooked.
  • Add the liquids (vinegar, tamari and sesame oil) and the chopped bok choi and allow to cook another few minutes.
  • Meanwhile, put the rice onto plates and add the chicken. 


So, there are our top meal prep tips for busy mums. The top takeaway points are:

Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.

Fast Track Your Results with the In Shape Mummy Health Shake

Many Busy Mums don't have time to cook health food and exercise ALL the time.

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Enjoy as the Quickest and Easiest Healthy Meal!

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"I'm loving it so far.. I'm already down from in weight and I feel great :)  Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."

- Tania, Vic

Tanya lost 10kgs


"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"

- Carly, Vic

Carly lost 35kgs


"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!” 

Melanie, Vic

Melanie lost 26kgs


"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. ⁠⁠ I started at size 22 and am a loose size 12 at the moment… and nearly a 10! ⁠I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain. ⁠
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! ⁠ My advice to other mums is “stick with it and don’t give up!” ⁠ Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed." ⁠

Jess, NT

Jess lost 30kgs