Your Diet Wedding Plan!

After months and months of planning, who knew your wedding day could sneak up on you so fast? Everything's taken care of — except your diet. Brides often wrap themselves up in the details of the wedding weekend and forget about their nutrition and diet goals. Eating well makes fitting comfortably and confidently into the wedding dress much easier and prevents harried brides from getting rundown or sick prior to the wedding weekend. We've laid out a simple two-week healthy eating plan, a gentler take on 'bridal bootcamp', that will help jumpstart your metabolism, boost energy levels and shed those final few pounds.
1. 2. 3. 4. Water -- • Fill up on fresh fruit and vegetables • Skip refined sugars and carbohydrates • Leave behind artificial sweeteners, carbonated drinks, and excess caffeine and alcohol Stock your pantry, fridge and freezer. Fill up with fresh and frozen fruits and vegetables, simple meal-time staples and healthy snack options (see sample lists below.) Use the sample meal plan below as a guide and plan out meals and snacks for the 2 weeks leading up to your big day. Aim to have 3 meals and 2 snacks each day. Keep your metabolism driving full-speed ahead by eating every 3-4 hours. Plan out simple snacks like nuts or all-natural granola bars to keep in your bag or purse when you're running around non-stop trying to wrap up last minute wedding planning details. Remember your fail-safe tips throughout the 2 weeks: • and lots of it to keep your complexion fresh, stay well-hydrated and energized, and decrease any unwanted bloating. -- Water-rich fruits and vegetables help fill you up on fewer calories and are loaded with nutrients and fiber. Citrus fruits, watermelon, cucumber, asparagus and other fruits and vegetables can act as gentle, natural diuretics to help alleviate excess water retention. Try adding a few slices of fresh lemon, lime or orange to your water throughout the day for a refreshing cooler. (white flour, candy, cookies, sweets, juices, pre-made bottled smoothies, coffee drinks and sweetened beverages) to curb excess, empty calories and heightened sweet cravings. which can contribute to bloating, increased cravings and dips in energy levels.
Calorie Breakdown:
300-350 calories
Calorie Breakdown:
400 calories
PM Snack
Calorie Breakdown:
150 calories
Calorie Breakdown:
450-500 calories
DAY 1 — Full speed ahead! 1 Hardboiled egg + 1 hardboiled egg white with 2 whole grain crackers (like Wasa Multigrain or Light Rye) + tomato slices + ½ grapefruit

A.M. Snack: 8-10 unsalted almonds, walnuts, pecans or cashews
4 Ounces grilled chicken breast over 3 cups arugula salad with cherry tomatoes, cucumber slices, olives and 2 teaspoons extra virgin olive oil and fresh lemon juice 1.5 Cups watermelon or cantaloupe chunks 4 Ounces grilled teriyaki salmon with steamed broccoli and ½ cup brown rice or whole wheat couscous
DAY 2 — On-the-go energizing options for all day wedding planning 1 Whole wheat English muffin or 2 pieces multigrain bread with 1 tablespoon all-natural peanut butter + banana slices AM Snack — 1 orange or peach (Stop for lunch and take a breather!) 4 Ounces lite tuna salad or tuna nicoise salad over mixed greens or spinach All-natural granola bar like Kashi TLC or Clif Nectar 4oz Roasted/grilled chicken OR 1 grilled Portobello mushroom with grilled asparagus and 1 small (fist-sized) baked sweet potato

*Quick tip: for cooking in a flash, pop sweet potato in the microwave for 4-5 minutes
DAY 4 — Keeping at it… Cup of hot water with ½ lemon to jumpstart your digestive system. Low-fat plain yogurt (like Fage 0 or 2% or Stoneyfield Farms) with ½ cup fresh berries + 2 tablespoons sliced almonds or low-sugar granola Roasted beet, goat cheese & walnut salad topped with 2 ounces grilled chicken + small multigrain roll (*aim for 1 tablespoon of chopped walnuts and 1 ounce of goat cheese) Fresh cut vegetables with 2 tablespoons hummus 3 Ounce filet or grilled shrimp with cucumber & tomato salad and grilled summer squash

P.M. Snack: ½ cup lemon sorbet with fresh raspberries
Choose one from each category everyday!
Breakfast Options
AM Snack Options
Lunch Options
PM Snack Options
Dinner Options
Evening Snack
Start every morning off with citrus — ½ grapefruit, an orange or a hot cup of water with lemon + something from the following options:

2 Hardboiled eggs with 2 wholegrain crackers (like Wasa or Finn Crisp) + tomato slices

6 Ounces plain low-fat yogurt (like Fage 0 or 2% or Stoneyfield Farms) w. ½-1 cup berries and 2 Tbsp sliced almonds or low-sugar granola

1 Thomas's Lite English muffin + 1 Tbsp peanut/almond butter + apple slices, banana slices or berries

1 Egg + 2 whites scrambled w. veggies (like asparagus, spinach/tomato, mushrooms etc.) with 1 piece multigrain or whole wheat toast or mixed greens salad
2 Clementines, 1/2 grapefruit or an orange (if not at breakfast)

1 Medium apple, peach, pear or plum

1 Part-skim string cheese • 1-2 wholegrain crackers + 1 Laughing Cow/Bonne Bell cheese OR 1 Tbsp goat cheese (both cheeses are about 35 calories per serving)

1 Cup baby carrots or fresh cut vegetables w. 2 Tbsp hummus or a low-fat yogurt dip

8-10 Unsalted nuts (almonds, pecans, walnuts, cashews etc.)
Grilled chicken breast w. mixed greens/arugula/spinach + plain, fresh veggies of your choice (ie. cooked asparagus, beets, artichoke hearts, broccoli etc) + 1 of the following: ½ cup beans or 2 Tbsp goat/feta/blue/parmesan cheese or 2-3 thin avocado slices with olive oil + fresh lemon juice or balsamic vinaigrette

Grilled salmon salad or tuna Nicoise with vinaigrette dressing or olive oil and lemon

1 Cup low-sodium soup (choose a broth or bean based soup) + ½ turkey sandwich with mustard or hummus on wholegrain bread

Open-faced sandwich on wholegrain or whole wheat bread (choose from: grilled chicken, low-sodium turkey or ham, grilled Portobello mushroom, veggie or turkey burger, low-fat tuna/chicken/egg salad + lettuce, tomato and other vegetables + 1 slice low-fat cheese OR 2-3 avocado slices) *swap mustard or hummus for calorie-rich mayo or aioli

2 Cups steamed veggies w. salsa, grilled chicken & ½ cup black beans

Plated lunch: 3-4 ounces lean protein like grilled chicken, salmon, tofu, veggie burger + 1 vegetable or mixed greens + 1 healthy carbohydrate like ½ cup bean salad, sweet potato, whole wheat couscous or pasta, 1 small multigrain roll
Apple w. 1 Tbsp peanut butter

1 Natural granola bar or fruit & nut bar

Plain low-fat yogurt or ½ cup low-fat cottage cheese with fresh fruit

4 Cups all-natural popcorn

1 Ounce cheddar cheese + apple slices

1 Cup frozen grapes, raspberries, or cherries

¼ Cup low-fat tuna salad with 1-2 wholegrain crackers
Grilled chicken or salmon with steamed or lightly sauteed vegetables or salad + small baked sweet potato or squash or ½ cup brown rice/whole wheat couscous/polenta/ quinoa

Sushi: miso soup/1 cup edamame/or salad + 1 roll of your choice + 4-5 pieces sashimi

Fresh grilled/broiled fish + vegetables or salad

3 Ounces lean beef (flank steak, filet mignon) with vegetables or salad and 1 cup baby roasted potatoes
1 Cup fresh or frozen fruit

1 Cup fresh mixed berries with 2 tablespoons low-fat whipped cream

2 Small squares of dark chocolate (look for 70% or more cacao content)

½ Cup sorbet or low-fat ice cream on occasion*

8 Ounce glass of skim milk, low-fat soy or almond milk with cinnamon
Throughout the 2 Weeks

• As much herbal or green tea or unsweetened iced tea as you like
• 1 Cup of coffee per day
• Limit alcohol, wine and beer as much as possible to prevent bloating and water retention
• 1-3 Liters of water per day (depending on your body's individual needs and your activity level)


• Click for more great health tips!