Days 19-22: My Pre Wedding Nutrition Plan

As I promised earlier, this post will contain my pre-wedding diet plan, which will help me lose those last few  pounds in a few short months before the wedding. However, this post also contains my new nutritional guidelines, which I plan to fully implement MAY 1st. 

The nutritional plan isn’t a drastic change from how I already eat [I pride myself on how well I eat already], but is a definite improvement. With this plan I will easily be able to shed those 15 pounds I want to and will work better with my body and my schedule. I’m positive that this way of eating will just make me feel better, lighter, stronger and more energetic [without the need for much caffeine!]  I worked on it for 3 days [squeezed in between the bachelorette party craziness and long work hours] and feel really good about the end result. Not only will it work, it also fits into my lifestyle and will be easy to keep well past my big day.  

My pre-wedding diet is a much stricter version of my overall nutritional plan but will contain the same foods and meal ideas. How strict that plan is depends on what weight I find myself 8 weeks before my wedding.   

If I want to lose 10 pounds [in 8 weeks], I will need to eat no more than 1,700 calories a day and should expect to lose about a pound and a half a week.  To lose 15 pounds, I will eat 1,600 calories and lose up to one pound and 3/4. and to lose 20 pounds [I hope I don’t need to by then] I need to eat no more than 1,500 calories a day and should lose up to 2 and 1/4 pounds a week.   

Now, before I share it all with you, I must first share my “rough draft” of my overall plan, which I scanned and is posted below. It’s really funny because, as you will see on page 2, my nutrition plan was written on an old recipe for green bean casserole! [Not quite the healthiest dish out there]. I also believe it shows my dedication and a little dash of my insane style of organization! Click the links to see the images!   

Nutrition Plan Page 1   

Nutrition Plan Page 2   

Since very few people can read my handwriting, my actual nutrition guidelines are below. I am listing just a few examples for each meal. Keep in mind they are really flexible and are adapted to my lifestyle and my food preferences, so if you would like to emulate this plan, swap out your favorite foods or your favorite recipes where they are appropriate. A nutritional plan is supposed to be attainable and realistic, so feel free to adjust to fit your own lifestyle!

However, a few simple rules to keep in mind. If you want to switch out certain foods for another [i.e. you don’t like broccoli] make sure to eat a food that is from the same family to ensure you are still getting the right amount of nutrients and minerals, and make sure to account for the extra calories the other food may have. [try not to switch veggies for carbs, or carbs for protein]. This plan includes 3 big meals, 2 snacks and a dessert, totaling around 1700 calories.   

Another very good guideline to adhere to is the percentage of fat-to carb-to protein that your daily diet makes up. For the best results, follow these percentage ranges: 

  • 45% to 65% of calories eaten should come from carbohydrates.
  • 20% to 35% of calories eaten should come from fat.
  • 10% to 35% of calories eaten should come from protein*.
  • Nutritional Plan   

    Breakfast [all under 500 calories]

    1 cup of Greek yogurt  with 1 cup frozen or fresh berries, I banana   

    I cup of shredded wheat [or any high fiber, low sugar, wheat cereal: Kashi, Raisin Bran] with 3/4 cup light soy milk and 1/2 banana   

    Spinach Mushroom Tomato Omlette  [using egg whites, cherry tomatoes, reduced fat cheddar or mozzarella, and a dash of EVOO]. Served with two pieces of whole grain toast with 1 tsp. light margarine   

    http://www.eatingwell.com/recipes/spinach_tomato_omelet.html   

    Applesauce Oatmeal Pancakes: Made with whole wheat flour, egg whites, applesauce, fat free milk and canola oil w/ 1 tsp. margarine and 1 tbsp. light syrup [or jam].   

    http://lowfatcooking.about.com/od/breakfastandlunch/r/appleoatpancake.htm   

    Snacks [for before and after lunch!]   

    Healthy trail mix: 4 cups of fat free popcorn, 2 tbsp. almonds, peanuts or pistachios, 1 tbsp. dried fruit, 1/2 tbsp. chocolate chips = 200 calories   

    1 large apple with string cheese or 1 tbsp. chunky peanut butter = 200 calories   

    Any fiber one or Larabar of any flavor = less than 200 calories   

    100 calorie pack of popcorn   

    Fruit [for grapes or cherries, stay within 30] =100 calories   

    7 whole wheat crackers with 1 small cheese bell [like laughing cow or babybell]   

    Lunch (all under 500 calories!)   

     Tuna sandwich pita: Made with 1 tbsp light mayo, 1 tsp. spicy mustard, alfalfa sprouts and lettuce, I slice of cheese and banana peppers on a whole wheat pita   

    Soup salad and bread: I cup of low sodium, low-fat soup [think Campbell’s Healthy Harvest Chicken Noodle] with 1 sourdough bread roll. Pair with a small side salad made up of mixed spinach, cherry tomatos, cheddar cheese and 1tsp. balsamic vinegar and olive oil   

    Frozen healthy choice meal [Healthy Choice steamer or Amy’s kitchen classic] with 12 veggie chips   

    Roast turkey sandwich with roasted red peppers, mozzarella cheese &  mayo: Toast two pieces of bread [it’s best with sour dough or Asiago cheese] then assemble sandwich to your preference. I like to put a little dill on it as well for extra taste. 

    Healthy Elvis: 2 tbsp crunch peanut butter, 1 sliced up banana, 1 tsp. honey + 1 large apple   

    Dinner [all under 600 calories!]   

    Home-made Chicken Noodle Soup with sourdough roll  

    Spicy chicken pizza on whole wheat crust: Made with frozen whole wheat pizza dough, part-skim mozzarella cheese, low sodium soy sauce, grilled chicken breasts, chili pepper, grilled red and yellow peppers, mushrooms, garlic and onions. Bake the crust, add marinara sauce, add cheese on entire crust and add toppings to preference. I add a dash of buffalo sauce and chili pepper. Chicken stir fry with brown rice: Sautee grilled chicken with frozen stir vegetables in low sodium teriyaki sauce. Serve over brown rice. 

     Stuffed turkey burgers on whole wheat buns with sweet potato fries: Ball ground turkey as you would a normal burger. Layer roasted red peppars and mozzarella cheese on top of one patty then cover with a second patty. Seal the edges so fillings don’t spill out.  For the fries, cut up whole sweet potatoes, cover with extra virgin olive oil, sea salt and freshly ground black pepper. Bake for about 15 minutes until soft. 

     Roast chicken with baby red potatoes and asparagus: Remember! Be sure to liberally “juice” chicken while it’s roasting to avoid dryness. A secret I like to do is to rub butter on the chicken before I roast it. It adds a good flavor! 

     Whole wheat pasta with home-made marinara and turkey meatballs: To make marinara, follow the instructions below. For the meatballs, roll tiny balls out of ground turkey, roll in egg and then in breadcrumbs. Bake or fry to your taste. 

     5 tomatoes, chopped
    2 (15 oz.) cans tomato sauce
    1 can tomato paste
    1 onion, chopped
    3 cloves garlic, minced
    1 sm. bell pepper, diced
    12 mushrooms, sliced
    2 carrots, sliced
    2 sm. zucchini, sliced
    1 tbsp. soy sauce
    1/4 c. red cooking wine
    2 bay leaves
    1 tsp. black pepper
    1/2 tbsp. basil
    1/2 tbsp. oregano
    1/4 tsp. sage 

      Add all the ingredients together (except for the dry herbs) into a large pot on the stove. Simmer for about 2 hours. Add the dry herbs and simmer for another 1 to 2 hours. Use sauce on spaghetti, in lasagna, or with any other Italian dishes. 

    These are a just a few samples of meals that will compose my new 1700 calorie nutrition plan. Note, I have not included the calorie information for each dish [just ran out of time and space!] but if you are interested, please contact me and I will be happy to provide it for you 🙂 

    For more healthy recipes, visit www.eatingwell.com or visit my Eat Skinny Be Skinny recipe collection!

    I love…being able to practice my passion every day even though I’m not a “real” nutritionist yet. 

    I love…being young enough to still plan crazy vacations and being old enough to afford them myself! 

    I love…when I hear fantastic news from a great friend. 

    I love…chasing my wild and crazy dreams, no matter how wild and crazy they are!

    Advertisements

    ~ by therealnutritionist on February 26, 2010.

    2 Responses to “Days 19-22: My Pre Wedding Nutrition Plan”

    1. A Diet Plan that includes lots of whole food, raw fruits and vegetables, avoiding processed foods and beverages that aren’t water. A few are acceptable – tea, coffee, juice drinks not from concentrate, but in limited quantity. Water should be 90% of total beverage intake. Fruits and vegetables are the foundation for good health when it comes to diet, no matter what you’ve heard, read, or seen. Foods that have ingredients difficult to pronounce, are processed foods or packaged foods, along with sugary drinks, soft drinks…should be avoided.

    2. […] A to Point B? With a kick a$$ exercise regime and a healthy diet, but of course! Luckily, thanks to my pre-wedding nutrition plan, my diet is flawless nearly flawless. My workouts, though, could use a bit of pumping up. So on […]

    Leave a Reply

    Fill in your details below or click an icon to log in:

    WordPress.com Logo

    You are commenting using your WordPress.com account. Log Out / Change )

    Twitter picture

    You are commenting using your Twitter account. Log Out / Change )

    Facebook photo

    You are commenting using your Facebook account. Log Out / Change )

    Google+ photo

    You are commenting using your Google+ account. Log Out / Change )

    Connecting to %s

     
    %d bloggers like this: