The Wedding Diet Meal Plan: Week 1

The Wedding DietThe 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.  Follow along, stick to it, and let me know how it’s going on here or on social media @allyscooking!

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

Did you rock this week? Move on to week 2!



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Ally
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78 comments
    • Oh no! Sometimes that happens to me, and when I switch browsers it works! Thanks for letting me know, I’ll try and adjust it

  • If my fiance and I are both going to be doing this meal plan, what do I need to buy double of? Is one spaghetti squash for one person? Or did you make your dinners based off of what you and your fiance would be eating? Thanks 🙂

  • Please do more of these!!! It’s been great for me and I have been married for 10 years. So easy to follow and tastes so good the whole family is enjoying. 🙂

    • Thank you Danielle! I’m glad you’re liking them. Seeing as I’ve fallen off the diet wagon again I’ll have to do another one! Thanks for the inspiration 🙂

  • So I just got engaged three days ago. This blog is GOD SENT!!!! Thank you so much for posting such a easy way to lose weight for a wedding. I’ve been searching for something just like this. I will def be following this.

    • Madison,

      First of all, CONGRATS! It’s such a fun, (but stressful) time. I’m so glad you find these helpful! Right now there are about 4 weeks worth, but I need to get back into it after a few indulgent vacations so keep your eye out for more soon 🙂

    • Hi Martha! I have 4 of the wedding plan weeks and several other weekly, healthy meal plans on my site. You can find them all on the meal plans tab at the top!

  • Hi Ally,

    These recipes are really good! My bf refuses to partake in meal planning so I eat his dinner portion the next night lol. Thank you for introducing me to spaghetti squash btw! I am known to skip a pack of nuts or yogurt here and there and don’t always use my flex points (either too busy or just not hungry) and I gotta say I’m really impressed with the results. I’ve lost 3 lbs in 3 days so far. The weather’s been nasty so I just happened to not even be exercising during these past 3 days too. No wedding coming up, but I’m about to begin my nursing program and the meal prep lunches and easily packable snacks will be perfect for staying on track with a busy schedule. Thanks for sharing! Hope your as pleased with your results as I am so far and have a happy wedding day and marriage! I’m officially addicted to your blog 🙂

    • Hi Devin! My fiancé refuses to meal prep too, so I feel ya! More for us 🙂 I’m glad I could introduce you to the world of spaghetti squash, ( I just made it with bacon, chicken, and broccoli last night-to die for!) and that the plan is working for you. You’ll definitely see results faster without snacks or the flex points! Happy you found my little corner of the internet. Welcome!

  • This is awesome! I’m newly engaged as well. I love how easy you make it & the meals don’t seem complicated at all! Can’t wait to get started!

  • What would be a good breakfast substitution for banana? I HATE them. Also, seafood isn’t my thing so in the meals that involve seafood just substitute for chicken?

    • Maybe a couple hard boiled eggs? Or any other fruit would work, like a cup of berries. And yes, you can absolutely substitute chicken for fish.

  • Hi Ally,
    This plan looks amazing and I am really looking forward to my first trip to the grocery store this Sunday. We are prepping (48 days to be exact) for a vacation with 15 of our closest fiends to Cabo, so naturally I’d like to shed a few pounds (hoping for 8-10) before putting my white Wyoming body in a bathing suit! Without being too intrusive can I ask how many/if any pounds you have lost sine starting this? Also, do you tend to pair this with working out for best results? Again thanks for sharing, looking forward to the plan!

    • Hi Tia! Working out will definitely help improve your results, but if you stick towards the 1,200 calorie side of the plan, you should lose about 1-2 lbs a week. Another reader reached out to me, and said she lost 4 pounds in two weeks. For the fastest results, try “week 4”, the paleo edition. Have fun! Can’t wait to hear how it goes 🙂

  • Only on day three of your wedding plan diet and I love it, the recipes are easy and fun. I really appreciate that you put together shopping lists as well. Looking forward for the next couple weeks on this wedding diet.

  • Ally – I’m excited about giving this meal plan a whirl. My step-son’s wedding is in October and I need to look and feel my best. So, I have a question or two:
    1. Can you substitute an apple or strawberries for the banana first thing in the morning? I like bananas, but not every day. 🙂
    2. I’m a big breakfast eater, so I don’t think yogurt is going to keep me satisfied until lunch. Are eggs and bacon acceptable substitutes or a bowl of oatmeal?

    • Hi Janelle! I’m so excited you’re giving it a try, and congratulations on the wedding! So fun! So, I totally get it if you’re a breakfast person- eating breakfast is proven to promote weight loss, so that’s good! Here’s what I’d do in your case: it’s all about calories in vs. calories out, and the current breakfast/ morning snack of a banana and yogurt is 200 calories. You also have some flex calories to work with if you’re willing to spend it on breakfast. One slice of bacon is about 80 calories, and one egg is about 80 calories. You could do 2 of each for breakfast for 320 calories, which would eat 120 of your flex calorie points. If that would keep you full and happy- go with it! 🙂

      • Perfect! My husband usually makes our breakfast in the morning and that’s exactly what I eat – two eggs and two pieces of bacon. I have read that you should eat about a half hour after you wake up, so I usually grab an apple or 3/4 cup of strawberries as a “morning snack” and I eat the eggs and bacon a couple hours after that once I get to work. Is that acceptable? I’m so new to all this so I appreciate any advice you can give me.

        • No problem! You’re right, it’s important to get your metabolism going first thing in the morning, but you don’t need to waste calories doing it. You could have some water with lemon, tea, or coffee when you first wake up. I’d wait until you’re hungry to eat breakfast, so you don’t need to snack as much.

          • Any time! Hopefully your swaps on the list aren’t too hard. Good luck- let me know how it goes for you 🙂

          • One more question…you said you’re a big smoothie fan for breakfast. Do you have some recipes for those? If so, where? Can I put Arbonne protein powder in my smoothies?

          • Yes! At the top of my page, go to the “Recipes” tab, and all my smoothies are under “drinks”! Alternatively, you could search for “smoothie” in the top right hand corner in the search bar. You can absolutely add protein powder- I do all the time 🙂

  • Hey Ally, so my fiance and I are on week 4 of the diet. He has lost 19 lbs so far!! And i have lost 12!!. We also do not go to the gym, but work and take our dog to the park. We will be working out when we have more equiptment. But we are so impressed and thankful of the whole set up for this diet!! It’s delicious, fun, wt. reducing, energy peaking, uplifting. We love it and both thank you!

    • Samantha, thank you for your note! It makes me so happy that you’ve been finding success in the meal plans. You’re right, working out will only increase your progress! I’m so happy for you guys. Thank you for sharing.

  • I’ve noticed some of the recipes like the posole etc has more servings then you’d need for the week? Just curious about some of the extra servings and how would you cut back dinners to just 1 person?

    • You’re right. You could make it and freeze some, or save it for lunches the next week. But yes, you could also half the recipe.

  • I’m not getting married but this is the most ridiculous diet I have ever heard of! Just figure out how many calories you should be eating a day to lose weight and stick to it! None of this eat a banana bullshit or drink your coffee bullshit!!!

    • Well, I’m glad to hear sticking to a low-calorie diet plan is so easy for you, you’re lucky! But if it is, I’m wondering why you’re clicking on diet plans in the first place? I think a lot of people struggle to understand how many calories they should be eating and how to portion things out, and it’s nice to see a guide as an example. I’d appreciate it if you didn’t mock people’s weight loss journeys or use foul language on my website. Thanks!

    • Thanks! Glad you like it. You’re right, everyone can use it. It’s a wedding plan because I’m getting married!

  • About to give this a try! I just bought all of the groceries and the chicken/broccoli/sweet potatoes are in the oven. I love having a meal plan – it makes it so much more exciting to cook! I am a big breakfast eater though so I’ll probably use my flex points for oatmeal or another morning addition.

    • I’m so happy to hear that!! I hope you like all the recipes and definitely feel free to increase your breakfast!! 🙂 let me know how week 1 goes

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  • HI! i just found your blog and I am getting married next september 2019! I need to start my wedding diet as well, but am on the same page as i dont want to crash diet, I still want to drink my wine, and go out and enjoy my friends and food!!!! this seems like the perfect mixture of all those things for me so I am excited to start next week!!! Also, I am allergic to bananas what do you suggest I eat for breakfast instead? ps. i hate breakfast so something quick like a banana would be great!! thanks!!

    Danielle

    • Hi!! Congrats on your upcoming wedding!!! 🙂 I’m so glad you found me. If you don’t eat bananas, I find 0% Greek yogurt (I love Siggis!) is a great on the go option for breakfast and a perfect creamy substitute in smoothies!

  • Getting married Sept 2019. Just started my meal prepping today! Your grocery lists are so helpful and the recipes sound amazing!! Thank you!

  • Hi Ally, I would like to know what brand are your containers that you use for meal prep and where did you get them from?

    • I buy them on Amazon! I like the Pyrex 3-cup rectangle glass containers, as well as the Orgalif BPA-free 3-compartment bento box containers.

  • Hi Ally!

    Your page looks fantastic! I’m not getting married but my boyfriend and I are working on being healthier and your recipes look so yummy. Question for you. On some of the supper recipes it says it provides 4 servings … example would be the slow cooker spaghetti squash and meatballs. Are we just having one of those servings or splitting the recipe. This may seem like a dumb question but the it doesn’t specify in the recipe so I wanted to double check. Thank you!!

    • Hi Danielle! Good question. I would make the whole recipe and then if you or your boyfriend want a little more, you can have it. It will be great leftover for lunches too for the following week.

  • This meal plan looks amazing. How long did you follow this for? Was it successful as far as reaching your desired goal weight?

  • Day one so far so good I’m ready for my change in life since going to the water park and barely being able to keep up with my babies I’m so excited

    • I’m so happy you’re taking the plunge!! Let me know how your week goes and if you have any questions 🙂 glad you found me

  • Hi Ally,

    It’s been day one and I must say….that lunch was devine! I meal prepped and stored my lunches in the refrigerator and my fiance actually ate one of my lunches and needless to say, he couldn’t stop raving about how good it was!
    Day one has been awesome although I must admit that getting from breakfast to lunch was a struggle. I had a headache and I yhink it was my body telling me that I am hungry. I’m wondering if maybe I should have a granola bar with my greek yogurt and just use my flex points for that? I am also working out wvery day and am wondering if with tour current meal plan if I should add in an extra snack to be used as flex points? I want to make sure I am consuming enough calorie intake so thar I can burn off some fat.

    I’d love to hear your thoughts.

    • Hi Shanna! So sorry, I responded but I was in Mexico and it didn’t post! I’m SO excited you two are loving the meals. You should absolutely use your flex points whenever you feel hungriest, and I also agree you can add flex points if you’re working out! If you track the calories you burn working out, you can add those to your flex point total. Good callout!

  • Wow! This is literally exactly what I need..1 serving breakfast/lunch/snack and 2 for my soon to be hubs and I at night! I saw that there is a week two…how many different weeks are included in the post? Also, if you don’t mind me asking, about how much per week are you spending at the grocery store?! Thank you so much for making something that seemed tricky so manageable!

    • Well then I’m so glad you found it!! So happy it’s helpful 🙂 there are four “wedding diet” posts, but I have several other types of these meal plans in the meal plan section. Also, I end up spending about $200 a week at the grocery store for us! Not sure if that feels like a lot to most people, but we rarely eat out and I prioritize eating clean and organic, so it can be done for less I’m sure.

  • Is there a substitute for shrimp within the four weeks? My fiancé is also going to eat these meals with me and can’t eat shrimp.

    Thanks,

    • Absolutely- pick any meat you like! I don’t have an exact recipe to give you, but you can swap it on your grocery list for something 4-6 oz. per portion

Written by Ally

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