The Wedding Diet: Week 2

Hey, Ally here, back with another week of easy recipes and grocery lists for you and your wedding/ bikini season/any reason diet plan!  New to the wedding diet? Start back at week one >> here << or read about my recent engagement >> here << Wedding update: we have officially entered a place where we are talking about the wedding and venues. Woohoo for baby steps!  Right now we are pricing out and considering a few beach locations as well as a local vineyard, Chateau Elan, before we decide which ones to visit.  More importantly, I’m obsessively researching honeymoon locations.  That’s the part I’m most excited about! Anyone ever stayed at the Sandals Resort over water bungalows? I’m majorly drooling over those right now. Anyways, back to it. Here are my vital signs after week one:

• Starting Weight: 143 lbs
• Current Weight: 141 lbs
• Goal Weight: 125 lbs

2 lbs? Not bad for the first week! I stuck to my banana, yogurt, meal-prepped lunch, and almond routine every day.  Okay, I’ll admit it, there was one day, (fine, two days) I  ate a chocolate chip cookie from the break room, but that’s what the flex calories are for 🙂  Also, in an absolute out-of-body moment I signed up for my first 5k race in June. WAAAHHHHH :'(  But I needed a reason to exercise because I loathe it entirely. Two days ago I ran/walked two miles and I still can barely walk.  Pray for me.

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: Week 2

  Sunday (aka Day 0) To Do: 

1. Grocery shop! (Grocery list at the bottom of the post)
2. Cook the Healthy Greek Chicken Meal Prep Bowls and pack them up in Tupperware for lunches this week.  Pro tip: make a double batch of the tzatziki sauce so you don’t have to later in the week for kabobs!
3. Make a batch of Clean and Healthy Peanut Butter Banana Blender Muffins for your breakfasts this week!
4. Prep all the ingredients for tomorrow’s Slow Cooker Tuscan Soup with Pork, Beans, and Kale in a gallon-sized ziplock bag. Store it in the fridge, then dump in the crockpot tomorrow morning!
5. Pack up 5 cooled muffins, 5 yogurts, hummus, and carrot sticks to bring to work for breakfasts and snacks.
6. You may need to freeze some of the meat you’re using later in the week. Check the expiration dates!

Monday (Day 1):

• Make sure you put your Slow Cooker Tuscan Soup with Pork, Beans, and Kale in the slow cooker before you leave in the morning!
• Breakfast: eat a Peanut butter banana muffin 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 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 Healthy Greek Chicken Meal Prep Bowls.  It only needs about 1 minute and 30 seconds in the microwave.
• Afternoon Snack: Snack on some carrot sticks with a 1/4 cup hummus for dipping.
• Dinner: DROOL over your better-than-grandma’s Slow Cooker Tuscan Soup with Pork, Beans, and Kale.  Pack up the leftovers for lunches.
• Flex Points: You have up to 360 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!

Tuesday (Day 2):

• • Breakfast: eat a Peanut butter banana muffin 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 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 Healthy Greek Chicken Meal Prep Bowls.  It only needs about 1 minute and 30 seconds in the microwave.
  • Afternoon Snack: Snack on some carrot sticks with a 1/4 cup hummus for dipping.
  • Dinner: Whip up this unbelievably favorful Vegan Sweet Potato and Chickpea Curry  and wonder how something so good for you can still be so delicious.
  • Flex Points: You have up to 370 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!

Wednesday (Day 3):

• Breakfast: eat a Peanut butter banana muffin 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: Switch it up today and bring a big bowl of your leftover Tuscan House Soup from Monday night.
• Afternoon Snack: Snack on some carrot sticks with a 1/4 cup hummus for dipping.
• Dinner: It’s time to bust out your grill for these Greek Chicken Kabobs with Homemade Tzatziki!  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 up to 370 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.

Thursday (Day 4):

• Think about your day.  Dinner tonight can either be made in the morning and slow cook on low all day, or you can put it on high for three hours when you get home. Up to you!  You’ll want to halve the recipe for just two people.
• Breakfast: eat a Peanut butter banana muffin 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 Healthy Greek Chicken Meal Prep Bowls.  It only needs about 1 minute and 30 seconds in the microwave.
• Afternoon Snack: Snack on some carrot sticks with a 1/4 cup hummus for dipping.
• Dinner: Get excited for this Buffalo Chicken Stuffed Sweet Potato with Greek Yogurt Ranch Dressing. Greek yogurt ranch will be your new favorite thing.  You’ll want to halve the recipe for just two people.
• Flex Points: You have 45- 445 flex calories, (which will get you to a total of 1,200- 1,600 calories).

Friday (Day 5):

• Breakfast: eat a Peanut butter banana muffin 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 Healthy Greek Chicken Meal Prep Bowls.  It only needs about 1 minute and 30 seconds in the microwave.
• Afternoon Snack: Snack on some carrot sticks with a 1/4 cup hummus for dipping
• Dinner: Happy Friday! Make it feel fancy with this No-Guilt Spaghetti Squash Bolognese.  Italian night without all the carbs!
• Flex Points: You have up to 370 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.

Saturday (Day 6):

• Breakfast: Ahhh, finally the weekend 🙂 Start the day off right with this filling and delicious green smoothie
• Morning Snack:  Grab a greek yogurt to keep you going!
• Lunch: Whip yourself up this quick & fresh Tomato & Avocado Omelette because it’s always the right time to have brunch.
• Afternoon Snack: Snack on a Healthy Peanut Butter Banana Blender Muffin if you start to get hungry before dinner.
• Dinner: Go out! You deserve it. You have up to 830 flex calories to spend on a delicious meal and maybe a cocktail 😉

Sunday (Day 7):

• Breakfast: Ahhh, finally the weekend 🙂 Start the day off right with this filling and delicious green smoothie
• Morning Snack:  Grab a greek yogurt to keep you going!
• Lunch: Whip yourself up this quick & fresh Tomato & Avocado Omelette because it’s always the right time to have brunch.
• Afternoon Snack: Snack on a Healthy Peanut Butter Banana Blender Muffin if you start to get hungry before dinner.
• Dinner: Get ready for the most delicious pork tenderloin of your life, complete with a satisfying plate of roasted potatoes and green beans. Now that’s what I call a Sunday dinner! Recipe below.
• Flex Points: You have up to 330 flex calories, (which will get you to a total of 1,200- 1,600 calories).

5.0 from 1 reviews

Herb Crusted Pork Tenderloin with Apple Compote, Roasted Potatoes, and Green Beans

 

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Prep time

25 mins

Cook time

40 mins

Total time

1 hour 5 mins

 

Author: Ally

Ingredients

• 2 Tbsp black pepper
• 2 Tbsp + ¼ cup freshly chopped mint
• 2 Tbsp dried thyme
• 2 Tbsp dried basil
• 2 tsp dried oregano
• 4 cloves garlic, minced
• Salt
• ¼ cup extra virgin olive oil, divided
• 1 pork tenderloin, (approx. 1 lb)
• 6 baby red potatoes, skin on, diced into eighths
• ½ cup brown sugar
• 1 Tbsp honey
• 1 granny smith apple, diced into ¼ inch cubes
• 1 Tbsp apple cider vinegar
• A bunch of fresh green beans, trimmed

Instructions

1. Preheat an oven to 400 degrees F and line a rimmed baking sheet with aluminum foil.
2. Make the herb mixture: combine the black peppercorns, 2 Tbsp chopped mint, thyme, basil, oregano, garlic, and 2 Tbsp salt in a small bowl. Add 2 Tbsp olive oil and stir to form a thick herby paste.
3. Use about ¾ of the herb mixture to fully coat the pork tenderloin. Place the herb-crusted pork in the middle of the lined baking sheet.
4. Toss the diced potatoes with the remaining herb mixture, and arrange them around the pork on the baking sheet in a single, even layer.
5. Put the baking sheet in the oven, and set a timer for 40 minutes, (you will add the green beans with 15 minutes left).
6. Meanwhile, make the apple-mint compote. Put the sugar, honey and ½ cup water in a medium pot and bring to a boil. Add the apple and cook until thickened, about 10 minutes. Add the mint and vinegar and stir to combine. Season with salt.
7. With 15 left on the oven timer, toss the green beans with 1 Tbsp olive oil, salt, and pepper. Add the green beans to the baking sheet and continue to cook until the time is up.
8. Check to make sure your pork is cooked through with a thermometer, (you're looking for an internal temperature of 145-155). If the pork is not cooked, add 10 more minutes in the oven until it is.
9. Serve the pork sliced with a big spoonful of the apple-mint compote, with potatoes and green beans on the side. Enjoy!

3.5.3226

The Wedding Diet: Grocery List

P.S. Let me know how it’s going on here or on social media @allyscooking!