Losing Weight as a Busy Mum: Simple Meal Plans and Everyday Exercises to Burn Calories

Being a mum of two young children is rewarding but can be incredibly demanding. Between school runs, nursing, and managing household chores, finding time to focus on your health can feel impossible. Anna, a 35-year-old mum with a 5-year-old boy and a 2-year-old girl, dreams of shedding at least two stones. Here’s a simple, practical guide tailored to Anna’s life, combining easy meal ideas and calorie-burning daily activities that seamlessly fit into her busy routine.

1. Create a Simple, Healthy Meal Plan

When time is short, you need meals that are both nutritious and quick to prepare. Here’s a sample meal plan for a week:

Breakfast Ideas

• Overnight Oats: Mix rolled oats, almond milk, a teaspoon of honey, and a handful of berries. Prepare the night before for a grab-and-go breakfast.

  
  

• Smoothie: Blend a banana, a handful of spinach, almond milk, and a spoonful of peanut butter. A smoothie can have as little as 200 calories

smoothies

• Avocado Toast: Whole grain bread topped with mashed avocado, a sprinkle of chilli flakes, and a poached egg.

• Greek Yogurt with Honey and Nuts: A quick, protein-rich option with added crunch.

• Banana Pancakes: Mash one banana, mix it with two eggs and cook for a healthy, flour-free pancake.

Lunch Options

• Quick Chicken Salad: Shredded rotisserie chicken, mixed greens, cucumber, cherry tomatoes, and a drizzle of olive oil.

• Egg Wrap: Whole wheat tortilla, scrambled eggs, spinach, and feta cheese.

• Quinoa Bowl: Quinoa, grilled vegetables, chickpeas, and a tahini dressing.

• Tuna Stuffed Avocado: Half an avocado filled with tuna mixed with Greek yoghurt and lemon juice.

• Turkey and Cheese Roll-Ups: Sliced turkey wrapped around cheese and cucumber sticks.

  
  

Dinner Suggestions

• Sheet Pan Dinners: Roast chicken thighs or salmon with broccoli, sweet potatoes, and olive oil

  
  

• Stir-Fry: Lean beef or tofu with mixed vegetables and soy sauce over brown rice.

  
  

  Air Fryer Chicken: Chicken breasts marinated in lemon and herbs, cooked in the air fryer for a quick,

  healthy option.

• Vegetarian Chili: Beans, tomatoes, peppers, and spices simmered together.

• Pasta Primavera: Whole wheat pasta with fresh vegetables and a light olive oil dressing.

Snack Ideas

• Carrot sticks with hummus

• Greek yoghurt with a sprinkle of granola

• A boiled egg and a piece of fruit

• Apple slices with almond butter

• Cottage cheese with pineapple

• Dark chocolate squares and walnuts

  
  

2. Incorporate Exercise into Your Daily Routine

Finding time to hit the gym isn’t always feasible, but daily activities can double as calorie-burning exercises.

Morning School Run

• Walk briskly to school (20 minutes round trip): Walking at a fast pace for 20 minutes burns about 100 calories. Push a stroller to add resistance and boost the calorie burn.

  
  

Chores as Exercise

• Vacuuming (20 minutes): Pushing the vacuum vigorously can burn around 70-90 calories.

  
  

• Tidying up toys (15 minutes): Picking up and bending repeatedly can burn around 50 calories.

  
  

• Mopping the floor (15 minutes): This can burn around 70 calories.

  
  

• Carrying laundry up and down stairs (10 minutes): Burns about 50 calories.

  
  

• Scrubbing the bathroom (15 minutes): An intense chore that can burn about 80 calories.

  
  

Stair Workouts

• Running up and down stairs (5 times a day): Each trip up and down the stairs can burn about 10-15 calories, adding up to around 50-75 calories daily. Maybe as you get fitter you can consider a Home Workout Bench

  
  

Playtime with Kids

• Dancing with your children (15 minutes): Fun and cardio-friendly, dancing can burn 60-70 calories.

• Active games in the park: Pushing your child on a swing or running after them can be a great workout.

  
  

3. Schedule Small, Focused Exercise Bursts

• 5-Minute Squats and Lunges: While cooking or waiting for laundry, do squats or lunges to tone legs and glutes.

• Planks or Push-Ups: A one-minute plank or a set of push-ups during TV time adds strength training without needing extra time.

  
  

4. Meal Prep for Success

Preparing meals in advance can save time and help avoid unhealthy choices.

• Batch Cooking: Make large portions of soups, stews, or casseroles and freeze individual servings.

• Chop Vegetables in Advance: Having pre-cut veggies ready for snacking or quick stir-fries makes healthy eating easier.

• Air Fryer Convenience: Use an air fryer for fast, healthy meals like crispy vegetables or chicken without added fat.

  
  

5. Stay Hydrated and Rested

• Drink Plenty of Water: Aim for at least 2 litres a day. Keeping a water bottle handy helps.

• Prioritize Sleep: Lack of sleep can increase cravings and disrupt metabolism. Set a consistent bedtime routine.

A Sample Daily Routine for Anna

6:30 AM: Wake up, drink a glass of water, and have overnight oats or a smoothie (300 calories).

7:30 AM: Walk briskly to school with the kids (100 calories).

8:30 AM: Morning chores — vacuuming, tidying, and mopping (150 calories).

10:30 AM: Snack on Greek yoghurt with granola (200 calories).

12:30 PM: Lunch — Chicken salad (400 calories).

3:00 PM: Pick up the kids, walking briskly (100 calories).

5:00 PM: Playtime at the park or dancing at home (100 calories).

6:30 PM: Dinner — Sheet pan salmon and vegetables (500 calories).

8:00 PM: Quick plank and push-ups before bedtime routine (50 calories).

9:30 PM: Relax with herbal tea before bed.

Total Daily Calories Burned: Approximately 1,200.

Estimated Calorie Intake: Around 1,500-1,700, supporting a healthy deficit for weight loss.

Final Thoughts

Losing weight doesn’t have to involve drastic measures. By integrating calorie-burning activities into everyday life and sticking with simple, balanced meals, Anna can achieve her goals without compromising her family time. Small, consistent changes make a big difference—and they set a healthy example for her children too.