Mum Melissa Timmer who lost 37 kilograms in 18 months from meal prepping shares daily diet

A mother who has lost 37 kilograms in just 18 months from meal prepping has shared the daily diet that keeps her looking her best, and the weight loss tricks she swears by. 

Melissa Timmer, 31, from Sydney, dropped from 107kg to just 70kg by pre-preparing her meals in advance, and cutting out unnecessary snacking. 

To maintain her incredible weight loss now, Melissa said she mainly follows a high-protein diet and limits white carbohydrates like bread, pasta and rice.

‘My average day is basically a high protein diet, I tend to stay away from carbs as it bloats me – things like pasta rice and bread,’ the 31-year-old told The Healthy Mummy.

A mother who has lost 37 kilograms in just 18 months from meal prepping has shared the daily diet that keeps her looking her best (Melissa Timmer pictured before and after)

A mother who has lost 37 kilograms in just 18 months from meal prepping has shared the daily diet that keeps her looking her best (Melissa Timmer pictured before and after)

A mother who has lost 37 kilograms in just 18 months from meal prepping has shared the daily diet that keeps her looking her best (Melissa Timmer pictured before and after)

Melissa Timmer, 31, from Sydney, dropped from 107kg to just 70kg by pre-preparing her meals in advance, and cutting out unnecessary snacking (pictured before and after)

Melissa Timmer, 31, from Sydney, dropped from 107kg to just 70kg by pre-preparing her meals in advance, and cutting out unnecessary snacking (pictured before and after)

Melissa Timmer, 31, from Sydney, dropped from 107kg to just 70kg by pre-preparing her meals in advance, and cutting out unnecessary snacking (pictured before and after)

What is a typical day on Melissa’s plate? 

* BREAKFAST: Scrambled eggs, spinach, tomatoes and mushrooms or a Healthy Mummy protein shake or smoothie.

* SNACKS: Carrot sticks, celery sticks, dips, bliss balls, protein shake or healthy muffins.

* LUNCH: Tuna or chicken salad.

* AFTERNOON SNACKS: Coffee and a yoghurt or berries. 

* DINNER: Mexican or Italian recipe or salad with protein and veg.

* DESSERT: Couple of pieces of dark chocolate or protein pancakes. 

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Melissa fills up on nourishing wholefoods that are both food for her and keep her fuller for longer.

Melissa explained that a typical breakfast is something that has plenty of protein, but also something that has a couple of her portions of veg in it:

‘My mornings usually start off with some scrambled eggs, spinach, tomatoes, and mushrooms,’ she told The Healthy Mummy. 

‘I’ll tend to swap between this and the premium Healthy Mummy shake with some milk and water.’

This involves mixing a smoothie powder with milk or water, and flavours include banana sundae and espresso for a caffeine hit.

After breakfast, Melissa might do a workout, but she always has healthy snacks on hand to prevent her from reaching for the office biscuit tin.

‘Snacks usually consist of mixed plates like carrot sticks, celery, dips, bliss balls or a protein shake or some muffins,’ she said.

The muffins, while delicious, clock in at under 100 calories each – and they are much lower in sugar than traditional store-bought varieties.

Melissa said she snacks on things like healthy bliss balls (pictured)

Melissa said she snacks on things like healthy bliss balls (pictured)

She has light lunches filled with protein and veg like a tuna salad (pictured)

She has light lunches filled with protein and veg like a tuna salad (pictured)

Melissa said she snacks on things like healthy bliss balls (left), and then has light lunches filled with protein and veg like a tuna salad (right)

Melissa (pictured) enjoys a coffee in the afternoon to keep her going through that 'sluggish time', as well as a yoghurt or some berries

Melissa (pictured) enjoys a coffee in the afternoon to keep her going through that 'sluggish time', as well as a yoghurt or some berries

Melissa (pictured) enjoys a coffee in the afternoon to keep her going through that ‘sluggish time’, as well as a yoghurt or some berries

When it comes to lunch, the 31-year-old explained that she likes something light to keep her focused and energised throughout the afternoon. 

‘Lunch is simple, I usually do a shake or tuna or chicken salad,’ Melissa said.

‘My salads are very generous, I love to eat so I make sure my plate is as colourful as possible.’

She will then have a coffee in the afternoon to keep her going through ‘that sluggish time’, as well as a yoghurt or some berries.

'My average day is basically a high protein diet, I tend to stay away from carbs as it bloats me - things like pasta rice and bread,' the 31-year-old (pictured before and after) said

'My average day is basically a high protein diet, I tend to stay away from carbs as it bloats me - things like pasta rice and bread,' the 31-year-old (pictured before and after) said

‘My average day is basically a high protein diet, I tend to stay away from carbs as it bloats me – things like pasta rice and bread,’ the 31-year-old (pictured before and after) said

If she is hungry after dinner, she might enjoy something like protein pancakes (pictured), which are both nutritious and delicious

If she is hungry after dinner, she might enjoy something like protein pancakes (pictured), which are both nutritious and delicious

If she is hungry after dinner, she might enjoy something like protein pancakes (pictured), which are both nutritious and delicious

Dinner is either a Mexican or Italian recipe from The Healthy Mummy app or a salad:

‘Dinner is my favourite meal of the day. We tend to love Mexican, a good serve of protein and veg, salads, Italian or your traditional Aussie foods,’ Melissa said.

She also likes Mexican because it’s great for keeping the cost of recipes down, thanks to the inclusion of ingredients like tinned tomatoes and beans. 

Melissa might finish with a couple of squares of dark chocolate or some protein pancakes if she’s still peckish. 

How to make the healthy banana, raspberry and chocolate chip muffins 

Makes 14 muffins

INGREDIENTS

The Healthy Mummy muffins (pictured) are healthy and under 100 calories per muffin

The Healthy Mummy muffins (pictured) are healthy and under 100 calories per muffin

The Healthy Mummy muffins (pictured) are healthy and under 100 calories per muffin

1 large banana

1 egg whisked

1 teaspoon vanilla extract

3/4 cup unsweetened almond milk

1/4 cup Greek yoghurt

2 tablespoons pure maple syrup

2 cups self raising flour

1 teaspoon baking powder

3/4 cup frozen raspberries

2 tablespoons dark choc chips

METHOD

1. Preheat oven to 180 degrees Celsius and line a muffin tray with patty cases.

2. Mash banana, then add the egg, vanilla, milk, yoghurt and maple syrup.

3. Sift in the flour and baking powder and mix gently until combined – don’t over mix, it will make the muffins tough.

4. Fold through raspberries and choc chips.

5. Spoon mixture into patty cases and place in the oven for 15 minutes or until cooked through and slightly browned on top.

6. Cool on a wire rack before storing in an airtight container.

Source: Healthy Mummy

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Melissa explained that to lose the weight, she would regularly mix up her workouts to include things like HIIT (high intensity interval training), boxing and sprinting - all of which 'certainly helped to get the kilos off' (pictured before and after)

Melissa explained that to lose the weight, she would regularly mix up her workouts to include things like HIIT (high intensity interval training), boxing and sprinting - all of which 'certainly helped to get the kilos off' (pictured before and after)

Melissa explained that to lose the weight, she would regularly mix up her workouts to include things like HIIT (high intensity interval training), boxing and sprinting – all of which ‘certainly helped to get the kilos off’ (pictured before and after)

Her tactic was to put herself first for one hour per day where she would do simple body-weight exercises like squats and push ups and do basic cardio like star jumps and running (pictured before and after)

Her tactic was to put herself first for one hour per day where she would do simple body-weight exercises like squats and push ups and do basic cardio like star jumps and running (pictured before and after)

Her tactic was to put herself first for one hour per day where she would do simple body-weight exercises like squats and push ups and do basic cardio like star jumps and running (pictured before and after)

Melissa explained that to lose the weight, she would regularly mix up her workouts to include things like HIIT (high intensity interval training), boxing and sprinting – all of which ‘certainly helped to get the kilos off’.

Her tactic was to put herself first for one hour per day where she would do simple body-weight exercises like squats and push ups and basic cardio like star jumps and running. 

‘I went on to lose 33 kilograms in nine months and I also gained so much knowledge about how to eat healthy and fuel my body with yummy good foods,’ Melissa said.

‘My eczema has disappeared and my skin is just glowing every day, you would have never known I had a severe skin condition that would bleed every day.’

She now takes pride in making sure she has one hour for herself daily for exercise, and eats plenty of wholefoods and smoothies.

'I went on to lose 33 kilograms in nine months and I also gained so much knowledge about how to eat healthy and fuel my body with yummy good foods,' Melissa said (pictured before and after)

'I went on to lose 33 kilograms in nine months and I also gained so much knowledge about how to eat healthy and fuel my body with yummy good foods,' Melissa said (pictured before and after)

‘I went on to lose 33 kilograms in nine months and I also gained so much knowledge about how to eat healthy and fuel my body with yummy good foods,’ Melissa said (pictured before and after)

She now takes pride in making sure she has one hour for herself daily for exercise, and eats plenty of wholefoods and smoothies (pictured before and after)

She now takes pride in making sure she has one hour for herself daily for exercise, and eats plenty of wholefoods and smoothies (pictured before and after)

She now takes pride in making sure she has one hour for herself daily for exercise, and eats plenty of wholefoods and smoothies (pictured before and after)

What are Melissa’s weight loss tricks for your waistline and budget? 

1. PLAN AHEAD: Before you even think about visiting the supermarket, Melissa said you need a list and a detailed plan. Write out all your meals for the week and go to the supermarket with a detailed plan.

Melissa shared her tactics for keeping supermarket costs down, including bulking out mince with veg (pictured)

Melissa shared her tactics for keeping supermarket costs down, including bulking out mince with veg (pictured)

Melissa shared her tactics for keeping supermarket costs down, including bulking out mince with veg (pictured)

2. EMBRACE CHEAP CUISINES: Melissa recommends ‘exploring your taste buds’ and embracing cheap cuisines like Mexican, which is ‘full of flavour and doesn’t cost an arm and a leg’. Things with beans and tomatoes often save you money at the supermarket, and they are healthy.

3. USE MORE VEGETABLES: Melissa said she religiously adds more vegetables to her meals instead of meat, so her budget goes further and her dishes are healthier. She will often replace minced meat in bolognese or lasagne with extra carrot or zucchini, and when she sees fresh produce on sale, she’ll buy extra and put it in the freezer to use at a later date.

4. BUY HOME BRAND: If you’re someone who is easily taken by pretty packaging and buzzy brands, Melissa said you should stop now and scan your eyes down the supermarket shelves to the bottom shelves – where you’ll often find the (cheaper) home brand items. 

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