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The Wedding Diet Meal Plan: Week 1

The Wedding Diet The Wedding Diet: Week 1

Hey, I’m Ally: lover of Olive Garden breadsticks and not working out.  Here I am, 28 days post-engagement, (you can read about it here!) and a completely unknown number of days away from the big day, (anyone else avoiding planning like I am?).  Which also means I’ve been celebrating the last month with wine, dinners out, and general happiness.  Great for the soul, not so great for my pants buttons.

Current State: sitting at my desk eating leftover Reese’s peanut butter eggs and thinking about what to make for dinner.

At some point in the last 28 days I decided I need to get back on track. Yes, for my eventual wedding, but also for the 1,478 bachelorette parties and weddings I am attending this year and my general health & happiness.  I genuinely like eating healthy and cooking real food, i just needed a solid reason to keep at it and hold myself accountable, (hello, online community!).

So whatever stage you are in your life: from losing the freshman 15, to the “oh crap I just got my first desk job and now my ass never moves” stage, and all the way to slowing metabolisms and hormones plotting against you, we got this. 

Okay, here are my vital signs:

Starting Weight: 143 lbs

Current Weight: 143 lbs

Goal Weight: 125 lbs

The Wedding Diet: Rules

  1. Repeat after me: this is not a crash diet, this is not a fad diet, this is not a starvation diet.  The only way this is going to work and impact us long-term is if it is delicious, satisfying food that keeps us full and happy and healthy.
  2. I’m shooting for 1,300- 1,600 calories per day of real, whole foods.
  3. This is not a specialty diet.  I don’t have any allergies I’m taking into consideration.  This is not gluten free, paleo, whole 30, dairy-free, carb-free, or anything else.  I eat meat, I eat dairy, I eat carbs.  Everything in moderation.
  4. The only things I’m saying “NO” to are things like white pasta, white rice, white flour, white sugar, etc.  Anything process and refined is a no-no.  Carbs aren’t the enemy as long as they’re complex carbs like whole wheat bread, brown rice, ancient grains, and natural sweeteners like honey or agave.
  5. Cheating is built-in. You get one night out at a restaurant and you also get built-in flex points every day to ensure you can still live your life. Have that glass of wine or fancy coffee drink.  No need to beat yourself up over it 🙂
  6. I work all day, so lunches will be portable, and then I go home and cook dinner for me and the fiancé, (weird to say, right?!) That being said, the meal plans and grocery lists are for 1 person for breakfast, lunch and snacks, but 2 people for dinner. Adjust accordingly.
  7. No weird ingredients you can’t find at the store and no difficult cooking techniques.
  8. I keep things EASY & cost-effective.  Breakfasts and snacks are something simple and easy to take on-the-go, and I meal prep my lunches for the week on Sundays.  Breakfasts and lunches will be repetitive to save on cost and effort, but you’ll get to have fun at dinner, promise 😉
  9. I highly recommend Kombucha in the mornings! It has tons of health benefits like increased metabolism and immune system, as well as a little caffeine for a boost.  It’s fizzy and tangy and cold, which is exactly what I crave when I wake up.  You can find it in the grocery store near the orange juice.
  10. Save yourself time & effort and only grocery shop ONCE a week on the weekend 🙂

The Wedding Diet: Meal Plan

The Wedding Diet: Week 1

meal prep lunch bowls

Sunday (aka Day 0) To Do: 

  1. Grocery shop! (Grocery list at the bottom of the post)
  2. Cook the Meal Prep Lunch Bowls with Spicy Chicken, Roasted Lemon Broccoli, and Caramelized Sweet Potatoes and pack them up in Tupperware for lunches this week.
  3. You can also pack up 5 bananas, 5 yogurts, and the bag of almonds to bring to work for breakfasts and snacks.
  4. You may need to freeze some of the meat you’re using later in the week. Check the expiration dates!

Pepperoni Pizza Spaghetti Squash

Monday (Day 1):

  • Breakfast: eat a banana during your morning routine, as you’re walking out the door, or on your way to work.  Feel free to use some of your flex points to have coffee, juice or a bottle of Kombucha to wake you up!
  • Morning Snack: about 1.5 hours after that banana you’re going to start feeling hungry.  Snack on some greek yogurt! The protein will help keep you full until lunch.
  • Lunch: Chow down on your delicious Meal Prep Lunch Bowls with Spicy Chicken, Roasted Lemon Broccoli, and Caramelized Sweet Potatoes.  It only needs about 1 minute and 30 seconds in the microwave.
  • Afternoon Snack: Count out 15 almonds to snack on to help power you through the rest of the day.
  • Dinner: It’s HEALTHY pizza night! Whip up some epic Pepperoni Pizza Spaghetti Squash bowls. You’ll totally forget you’re on a diet!
  • Flex Points: You have 160- 560 flex calories, (which will get you to a total of 1,200- 1,600 calories).  A glass of red wine is only 120 calories, so have two or three if that’s your thing.  Or maybe you could snack on some dark chocolate.  It’s Monday, treat yourself!

shrimp and cauliflower "fried rice"

Tuesday (Day 2):

    • Breakfast: eat a banana during your morning routine, as you’re walking out the door, or on your way to work.  Feel free to use some of your flex points to have coffee, juice or a bottle of Kombucha to wake you up!
    • Morning Snack: about 1.5 hours after that banana you’re going to start feeling hungry.  Snack on some greek yogurt! The protein will help keep you full until lunch.
    • Lunch: Chow down on your delicious Meal Prep Lunch Bowls with Spicy Chicken, Roasted Lemon Broccoli, and Caramelized Sweet Potatoes.  It only needs about 1 minute and 30 seconds in the microwave.
    • Afternoon Snack: Count out 15 almonds to snack on to help power you through the rest of the day.
    • Dinner: Get excited because this take-out fake-out dinner only takes 10 MINUTES TO MAKE!! 10-Minute Carb-Free Shrimp and Cauliflower “Fried Rice”
    • Flex Points: You have 210- 610 flex calories, (which will get you to a total of 1,200- 1,600 calories).  Maybe a skinny frappucinno was calling your name today- hey, it’s okay!

Easy 5 Ingredient Posole

Wednesday (Day 3):

  • Breakfast: eat a banana during your morning routine, as you’re walking out the door, or on your way to work.  Feel free to use some of your flex points to have coffee, juice or a bottle of Kombucha to wake you up!
  • Morning Snack: about 1.5 hours after that banana you’re going to start feeling hungry.  Snack on some greek yogurt! The protein will help keep you full until lunch.
  • Lunch: Chow down on your delicious Meal Prep Lunch Bowls with Spicy Chicken, Roasted Lemon Broccoli, and Caramelized Sweet Potatoes.  It only needs about 1 minute and 30 seconds in the microwave.
  • Afternoon Snack: Count out 15 almonds to snack on to help power you through the rest of the day.
  • Dinner: Tonight you’re making Quick and Easy 5 Ingredient Posole which is beyond delicious and satisfying.  Keep the leftovers in an airtight container in the fridge for your lunch on Friday.
  • Flex Points: You have 10- 410 flex calories, (which will get you to a total of 1,200- 1,600 calories).  Feel free to load up that posole with cheese, sour cream, and some tortilla chips!  Or maybe a skinny margarita is more your style.

Asian Steak Kabobs

Thursday (Day 4):

  • Breakfast: eat a banana during your morning routine, as you’re walking out the door, or on your way to work.  Feel free to use some of your flex points to have coffee, juice or a bottle of Kombucha to wake you up!
  • Morning Snack: about 1.5 hours after that banana you’re going to start feeling hungry.  Snack on some greek yogurt! The protein will help keep you full until lunch.
  • Lunch: Chow down on your delicious Meal Prep Lunch Bowls with Spicy Chicken, Roasted Lemon Broccoli, and Caramelized Sweet Potatoes.  It only needs about 1 minute and 30 seconds in the microwave.
  • Afternoon Snack: Count out 15 almonds to snack on to help power you through the rest of the day.
  • Dinner: Get excited for these Sweet and Spicy Asian Steak Kabobs! Don’t have a grill? No problem, you can use the broiler setting on your oven just like a grill.  Just let the broiler pre-heat for about 10 minutes, and pop the kabobs in the oven on the top rack on a baking sheet and cook it for the directed time.
  • Flex Points: You have 60- 460 flex calories, (which will get you to a total of 1,200- 1,600 calories).  I don’t know about you, but grilling out just screams for an ice cold beer and maybe a popsicle.

10 Minute Broiled Salmon

Friday (Day 5):

  • Breakfast: eat a banana during your morning routine, as you’re walking out the door, or on your way to work.  Feel free to use some of your flex points to have coffee, juice or a bottle of Kombucha to wake you up!
  • Morning Snack: about 1.5 hours after that banana you’re going to start feeling hungry.  Snack on some greek yogurt! The protein will help keep you full until lunch.
  • Lunch: Heat up that leftover Quick and Easy 5 Ingredient Posole! Don’t forget some cheese 🙂
  • Afternoon Snack: Count out 15 almonds to snack on to help power you through the rest of the day.
  • Dinner: Tonight you’re using the broiler and only 10 minutes of your time to create beautiful, healthy Perfect 10 Minute Broiled Salmon and Veggies.
  • Flex Points: You have up to 350 flex calories, (which will get you to a total of 1,200- 1,600 calories). It’s Friday, let your hair down a little. Have a glass of wine, heck, have two.

Chickpea and Cauliflower Salad

Saturday (Day 6):

  • Breakfast: Ahhh, finally the weekend 🙂 Whip yourself up this quick & fresh Tomato & Avocado Omelette
  • Morning Snack:  Grab a banana when you start to feel hungry to keep you full until lunch!
  • Lunch: This is not your average salad. In fact, there isn’t even lettuce! Get excited for this mind-blowing Roasted Chickpea and Cauliflower Salad with Honey Mustard Chicken, Apples, and Avocado. Save the rest for lunch tomorrow.
  • Afternoon Snack: Greek yogurt is the perfect protein-packed snack to keep you going until dinner!
  • Dinner: Go out! You deserve it. You have up to 650 flex calories to spend on a delicious meal and maybe a cocktail 😉

Slow Cooker Spaghetti Squash and Homemade Meatballs

Sunday (Day 7):

The Wedding Diet: Grocery List

Pin this pin on Pinterest to your favorite fitness board and share with a friend who may be looking to learn how to start working out.

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