Franki
Owner of Frankitas Accessories and Home, Mother of 3
An entrepreneur, a wife, a mother of 3 children, Franki wears many hats and has a lifestyle that is constantly on-the-go. Franki has a not-so-healthy obsession with char kuey tiaw, but she knows that tasty and nutritious meals for the family are the most important. She is always on the lookout for quick and easy recipes that she can easily prepare for her loved ones.
MEAL PLAN FOR BUSY MUMS
MONDAY
Breakfast
Chia Pudding with Fruits
click to see full recipe
Chia seeds are packed with omega-3 fatty acids which can reduce menstrual pain. These little seeds are also full of fiber which can help with healthy bowels!
We all need fats in our diet and avocado is a perfect source. Dietary fats are essential to give the body energy, support cell growth, protect organs, helps to absorb nutrients and produce important hormones.
Bananas can help improve your mood and reduce PMS symptoms.
Dinner
Baked Salmon with
Mash & Brocoli
click to see full recipe
The omega-3 fatty acid DHA found in salmon is essential for brain function and a healthy nervous system. It can help reduce the risk and incidence of depression and research shows that it can also boost academic performance.
TUESDAY
Breakfast
Scrambled Eggs with
Sauteed Tomatoes
click to see full recipe
Lunch
Fritata Cups
click to see full recipe
Snack
Homemade Granola
and Yoghurt
click to see full recipe
Dinner
Chickpea & Eggplant Stew
click to see full recipe
Tomatoes contain high level of lycopene which has marvelous benefits on the skin. You can also use tomatoes for topical use and treat acne, open pores and sun burn.
Olive oil is the main source of dietary fat in the Mediterranean region. Studies show that these populations have longer life expectancies and lower risks of heart disease, high blood pressure and stroke.
Sunflower seeds are a good source of magnesium which can promote a healthy mood. It also helps to reduce the severity of asthma, lower blood pressure and prevent migraine headaches.
Chickpeas are high in iron which is an essential nutrient as it is an integral component of hemoglobin, which carries oxygen in the blood. This is particularly important for menstruating women, pregnant or lactating women and growing children.
WEDNESDAY
Breakfast
Chia Pudding with Fruits
click to see full recipe
Lunch
Roast Chicken & Pomegranate Quinoa Salad
click to see full recipe
Snack
Homemade Granola Bar
Dinner
Tuna Stuffed in Roast potato
click to see full recipe
Chia seeds are packed with omega-3 fatty acids which can reduce menstrual pain. These little seeds are also full of fiber which can help with healthy bowels!
Pomegranate has anti-bacterial and anti-viral properties which can help prevent gum disease. There is also some evidence that this super fruit can improve memory.
Paprika comes loaded with carotenoids that is essential for healthy eyes.
THURSDAY
Dinner
Baked Cod with Sweet Potato
Mash & Cauliflower
click to see full recipe
Eggs are one of the most nutritious foods on the planet. They can turn a cell in to a chicken.
click to see full recipe
click to see full recipe
Tuna fish can increase your energy due to its rich source of B-complex vitamins that plays an important role in improving the body’s metabolism.
Bananas can help improve your mood and reduce PMS symptoms.
FRIDAY
click to see full recipe
Sunflower seeds are a good source of magnesium which can promote a healthy mood. It also helps to reduce the severity of asthma, lower blood pressure and prevent migraine headaches.
click to see full recipe
click to see full recipe
Olive oil is the main source of dietary fat in the Mediterranean region. Studies show that these populations have longer life expectancies and lower risks of heart disease, high blood pressure and stroke.
The natural sugars in dates are an instant pick me up if you’re running low on energy.
click to see full recipe
Capsicum’s detoxifying properties can help clear out mucus from the nose and lungs, and eliminates toxins through sweating.
SATURDAY
Breakfast
Scrambled Eggs with Sauteed Tomatoes
Lunch
Skewered prawns and salad
Snack
Nana Ice-Cream
Dinner
Green Chicken Curry
click to see full recipe
Tomatoes contain high level of lycopene which has marvelous benefits on the skin. You can also use tomatoes for topical use and treat acne, open pores and sun burn.
Parsely can provide some relief from gastrointestinal issues, such as indigestion, stomach cramps, bloating and nausea.
Cacao powder can boost your mood and immunity, improve your memory, reduce heart disease and elevate your energy levels.
click to see full recipe
Coconut milk contains a medium-chain fatty acid called lauric acid. This beneficial fat is easily absorbed and used by the body for energy.
SUNDAY
Breakfast
Pancakes
click to see full recipe
Eggs are one of the most nutritious foods on the planet. They can turn a cell in to a chicken.
Snack
Homemade Granola Bar
Lunch
Healthy Nasi Lemak
Dinner
Roast Chicken & Roasted Vegetables
click to see full recipe
Garlic has medicinal properties and can help fight the common cold.
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