# No Sugar November with Fit Mumz

> Free 7-day sugar-free family meal plan for moms in Cape Town, from Fit Mumz (Natalie Daniels, pre- and postnatal fitness) in partnership with Hers Culinary. Recipes with photos, one shopping list and a free matcha. Every recipe serves 4–6, uses everyday foods with no added sugar, and was checked for pregnant and breastfeeding moms.

Page: https://fitmumz-no-sugar-november.pages.dev/

## What you get (free, after a short email sign-up)
- A 7-day No Sugar menu: a smoothie, breakfast, lunch, supper and a snack every day
- Recipes with photos for every meal (ingredients written for 6; for 4, use about two-thirds)
- One shopping list for the week, which you can send to your WhatsApp
- A free matcha code for the Bootlegger Coffee app (contains caffeine: pregnant and breastfeeding moms keep to one cup a day)
- A free AMC family recipe book (PDF)

## Pregnancy-friendly
Eggs cooked until firm, all meat and fish cooked right through, only low-mercury fish (salmon, hake), pasteurised dairy and hard or pasteurised cheese, no raw fish, liver, pâté or cold deli meats. Meal inspiration only, not medical or dietary advice.

## The 7-day menu
### Day 1: Easy start
- Smoothie: Green banana smoothie. Frozen banana, spinach, milk, oats and peanut butter (no added sugar), blended smooth.
- Breakfast: Apple-cinnamon oats. Oats cooked in milk, with grated apple and cinnamon. The apple does the sweetening.
- Lunch: Salmon & bean salad. Tinned pink salmon, butter beans, tomato, cucumber and lemon, with wholewheat bread.
- Supper: One-pot chicken & veg. Chicken thighs, baby potatoes, butternut and baby marrows with garlic and paprika, slow-cooked in one pot until cooked through.
- Snack: Apple & peanut butter toast. Wholewheat toast with peanut butter (no added sugar) and apple slices.

### Day 2: Cook once, eat twice
- Smoothie: Berry yoghurt smoothie. Frozen berries, plain yoghurt, milk and oats, blended.
- Breakfast: Veggie scramble. Eggs scrambled until fully set with tomato and spinach, on wholewheat toast.
- Lunch: Chicken & rice bowl. Yesterday's chicken & veg, reheated until steaming, over brown rice with cucumber and lemon.
- Supper: Sweet potato cottage pie. Beef mince with onion, carrot, tomatoes (no added sugar) and herbs, under mashed sweet potato. Makes extra for tomorrow.
- Snack: Yoghurt, berries & cinnamon oats. Plain yoghurt with berries and oats toasted with cinnamon.

### Day 3: Fish night
- Smoothie: PB banana oat smoothie. Frozen banana, oats, peanut butter, milk and a pinch of cinnamon.
- Breakfast: Eggs + avo on toast. Firm-boiled eggs on avo toast with tomato.
- Lunch: Leftover cottage pie. Last night's pie, reheated until piping hot, with peas.
- Supper: Lemon hake & roast veg. Hake with lemon, garlic and paprika, baked on baby potatoes, butternut and green beans until white and flaky.
- Snack: Veg sticks + hummus. Carrot, cucumber and pepper sticks with hummus.

### Day 4: Midweek curry
- Smoothie: Tropical smoothie. Frozen banana, fresh pineapple, plain yoghurt and oats.
- Breakfast: Overnight oats. Oats soaked overnight in yoghurt and milk, topped with berries. Grab it from the fridge.
- Lunch: Egg & avo salad. Firm-boiled eggs, avo, tomato and lettuce with lemon, and wholewheat bread.
- Supper: Chickpea & spinach curry. Chickpeas, tomatoes (no added sugar) and spinach in a mild curry, with brown rice and a spoon of yoghurt. Makes extra for tomorrow.
- Snack: Nuts. A small handful of unsalted nuts.

### Day 5: Family Friday
- Smoothie: Berry yoghurt smoothie. Same as Day 2.
- Breakfast: Egg muffins. Eggs, spinach, tomato and cheddar baked in a muffin tray until firm. Keep 6 for the snack.
- Lunch: Leftover curry. Last night's chickpea curry and rice, reheated until steaming.
- Supper: Homemade burgers, no bun. Beef patties cooked right through, with sweet potato wedges and a big salad. Kids can build their own plate.
- Snack: Egg muffin. One of this morning's egg muffins.

### Day 6: Weekend treat
- Smoothie: PB banana oat smoothie. Same as Day 3.
- Breakfast: Banana-oat pancakes. Banana, egg and oat pancakes, cooked through, topped with yoghurt and berries.
- Lunch: Loaded sweet potatoes. Baked sweet potatoes filled with butter beans, tomato and pasteurised feta or cheddar.
- Supper: Grilled chicken & mielies. Paprika-garlic drumsticks, grilled or braaied until cooked through, with mielies and a tomato-onion sambal.
- Snack: Banana-berry 'nice cream'. Frozen banana and berries blended with yoghurt until creamy. A kid favourite.

### Day 7: Slow Sunday
- Smoothie: Green banana smoothie. Same as Day 1.
- Breakfast: Veggie omelette. Eggs with spinach, tomato, onion and cheddar, cooked until set, with toast.
- Lunch: Chicken salad bowl. Yesterday's drumstick meat over lettuce, corn, cucumber, tomato and avo, with bread.
- Supper: Lentil & veg soup. Onion, carrot, garlic, red lentils and tomatoes (no added sugar) in one pot. Makes lunch for Monday too.
- Snack: Apple + cheddar. Apple slices with cheddar cubes and wholewheat crackers.

## Fit Mumz
- Natalie Daniels, qualified pre- and postnatal and group fitness instructor; Cape Town's mom & bump ball class
- As seen on Expresso (SABC3); fitness classes for moms-to-be at Melomed hospitals
- Studio: 32 Watussi Drive, Bayview, Cape Town
- Phone / WhatsApp: 079 888 6327 (+27 79 888 6327)
- Website: https://www.fitmumz.co.za/
- Instagram: @fitmumz_capetown (https://www.instagram.com/fitmumz_capetown/)
- No Sugar November special: 4 Fit Mumz classes for R460 (instead of 4 × R120) + 1 free online session. A single session is R120.

## Upcoming event
- Fit Mumz: Strong Mumz, Strong Families. Saturday 5 December 2026, 16:00–18:00, Arena X, Milnerton, Cape Town. R200. A family fitness afternoon with Natalie: ball workout, guest instructors and talks for moms. Tickets: https://www.quicket.co.za/events/406156-fit-mumz-strong-mumz-strong-families-fun-with-fitness/

## Partners
- Hers Culinary: family meals done for you, plated in AMC serveware
- AMC cookware with Dominique: https://dominique-amc-cookware.pages.dev/?cc=G7591