How to Look Your Best for the Big Day: Wedding Day

Posted On May 17, 2017 By Erin Kuh, MBA, RD

How to Look Your Best for the Big Day Wedding Day

Whether you’re the one walking down the aisle, a member of the wedding party, or a supportive guest, following this nutrition guide will get you looking your best this wedding season. And if you’re the one announcing “I do” or close to the two love-birds who are, chances are the weeks leading up to the big day are hectic and stressful, not the recipe for consistent workouts and healthful eating!

This guide simplifies meal planning to make success do-able! If you have two weeks or less before the event, the approach is more restrictive, about 1200-1300 calories per day, in order to get maximum results in a short period of time. If you have more than two weeks from the momentous occasion or if you’re extremely active or male, you have the option to add in 1-2 additional snacks and small splurges, alcohol included, but once you hit the two week mark, cut those out too. The options are limited for simplicity, not because other foods aren’t healthy, to make grocery shopping, meal prep, and overall success that much easier!

The calorie goal for each snack and meal are included so if you’re in a bind and find yourself eating out or having to grab a quick snack from a convenience store or vending machine you know how many calories to stick with.

What to cut out:

  • Alcohol
  • Soda and sweetened beverages
  • Limit or cut out all added sugar
  • White rice, white pasta, white potatoes, and all white flour products

What to keep:

  • Lean protein: eggs, plain Greek yogurt and cottage cheese, chicken, fish, pork loin, and lean red meat
  • All vegetables, especially natural detoxifiers like broccoli, cauliflower, kale, and cabbage
  • High fiber high water content fruit: all berries, apples, oranges, and melon
  • Healthy fats: nuts, seeds, nut butters, and avocado
  • 1-2 servings of complex carbs per day: quinoa, plain oats, brown rice, sweet potato
  • All herbs, spices, vinegar, mustard, salsa, and hot sauce
  • Lots of water: A minimum of 64oz/day
  • 1-2 servings of caffeine from tea or coffee

Tips:

  • Cook double the amount of food at dinner to have leftovers for lunches during the week
  • You will be hungry the first 3-4 days! This is normal and to be expected but if you feel light-headed, weak, or get headaches, have an approved snack from the meal plan.
  • You can eat as many vegetables as you like as long as they’re not slathered in butter, oil, cheese, or Ranch dressing
  • You can mix and match any of the meal and snack options below as long as you stick with the portions
  • Use cooking spray or 1 tbsp olive oil when cooking

The Meal Plan

Day #1 Day #2 Day #3
Breakfast
(~300 calories)
1/2 cup oatmeal (150)
2 eggs (150)
1 cup plain Greek yogurt + ½ cup berries + 2 tbsn chopped nuts 2 egg veggie omelet w/mushrooms and spinach + ½ avocado + 1 slice bacon and salsa
Lunch
(300-400 calories)
1 can tuna over 2 cups of salad/vegetables + 1 apple Leftovers 4oz Turkey Wrap in High-Fiber Wrap or tortilla with lettuce, tomatoes, pickles 1 apple
Afternoon Snack
(~200 calories)
15 almonds (small handful) + 1 orange Turkey Roll-Up: 2oz turkey in lettuce leaf with mustard and pickle + 10 baby carrots 1 string cheese + 1 cup blueberries
Dinner
(~400 calories)
5oz grilled chicken
1 cup grilled veggies
1 small sweet potato
5oz flank steak
2 cups cauliflower
½ cup quinoa
8 medium shrimp
½ cup brown rice
2 cups broccoli
After-dinner Snack
(~100 calories)
1 cup berries 100-calorie popcorn 2 cups watermelon

Optional mid-morning snacks (to add in if you’re more than 2 weeks out):

  1. 2 tbsp peanut butter on celery sticks
  2. Protein shake: 1 serving protein powder + 2 cups unsweetened almond milk
  3. 1/2 cup cottage cheese + 1/2 cup fruit + 1 hard-boiled egg

If you follow this plan 100% (or even 90%!), you’re sure to see results!


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