1600 Calorie Meal Plan for Wedding Weight Loss
If you’re interested in a diet plan to lose weight, you’ve come to the right blog. I focus on helping brides to be choose the right place for their calorie intake needs, so they can eat as much food as possible, be full & satisfied, and lose weight effortlessly. It’s all about healthy choices. By looking a the high-calorie foods in your diet, we can make sure you’re getting the nutrients you need without compromising on taste. Creating the ideal wedding diet meal plan to lose weight is my speciality!
My perspective with weight loss meals is to focus on meals high in protein, fat, and vegetables. You’ll notice I missed carbohydrates from that list, but that I also focused on what we want to include. Not what we want to exclude. Start by filling yourself up with healthy, nutritious food. I also focus on creating extremely simple meals, so that you can actually stick with the plans, and eat healthy foods when you’re busy. Seriously - these meals take 5-15 minutes, ordering out takes way longer than that, and is way more expensive!
Your nutrition doesn’t have to be stressful or complicated. You can create a healthy menu, that’s not full of diet recipes, but instead is made up of delicious meals. A little bit of planning can help you be prepared, feel in control and hit your goals. Healthy meal plans don’t have to feel restrictive. By creating a plan, you don’t have to feel like you’ve eaten too much during the day and try to have a zero-calorie dinner. Let me help you plan healthy food in the lead up to your wedding.
1600 Calorie Meal Plan for the Wedding
The total calorie goal for this plan is 1,600 calories. Different calorie diets work for different women - so this may, or may not be the right calorie amount for you. Here’s how I recommend determining the calorie goal that’s right for your body:
Track what you’re eating without any restriction for 3-7 days. I like the LoseIt app as it’s simple to use without feeling overwhelming.
Take the average of those days to get your weight maintenance calories.
Subtract 100-300 calories to get your new goal.
I find this method works much better than online calorie calculators, which don’t take your metabolism into account. You might need a 1,200 calorie meal plan or perhaps something higher than 1,600. It’s more important to find the right plan for you than to try and stick to something that’s generally prescribed.
Groceries for the Week (5 Days)
2 dozen eggs
5 string cheeses
5 single-serving 0% fat yogurts - If you’re getting a flavored yogurt, I recommend one not sweetened with sugar if possible
5 100-calorie amounts of chocolate
10 single-serving guacamole packets - choose any you like/ have access to! I’m using the Trader Joe’s one
5 salmon burger patties - I buy mine pre-made and frozen
5 cups Brussels sprouts
5 cups Butternut squash chunks - I buy them pre-chopped!
1 jar Blue cheese dip - we’re only using a portion of it!
2 1/2 cups cooked whole wheat pasta
1 1/4 cup nuts - any kind you like! I personally think roasted & salted is fine too!
10 cups fresh spinach
5 medium apples - I love honeycrisp!
1 cup crumbled feta cheese
Nutrition Info
Each day is 1548 calories
Macro Breakdown: 40% calories from fats; 23% calories from protein; 36% calories from carbs
I like the LoseIt app to keep track of foods.
1600 Calorie Meal Plan Recipes
BREAKFAST 8:30AM
2 hard boiled eggs - I love topping them with TJ’s Everything But the Bagel seasoning
1 string cheese
Coffee (optional!) - I like adding whole milk!
LUNCH 12PM
2 hard boiled eggs
Cold pasta salad: make on the stove top in a pan sprayed with an oil spray (and then refrigerate) with 1/2 cup cooked whole wheat pasta and 2 cups spinach. The spinach will really cook down in volume. Add in feta cheese when it’s off heat. If you need more of a taste - add in spices like salt & pepper.
100-calories worth of chocolate and an apple on the side!
SNACK 3PM
1/4 cup walnuts (or any other nut)
1 single-serving non-fat yogurt
DINNER 7PM
Preheat oven to 400 degrees
Line a cookie sheet with tin foil, and spray the foil with an oil spray like olive oil spray
Cut 1 cup Brussels sprouts in half
Layer Brussels sprouts and 1 cup butternut squash chunks and 1 salmon patty in a single layer on baking sheet and bake for 30 minutes
At the 15 minute mark, flip over salmon patty to its other side and stir-around veggies
Have 2 servings of guacamole packets (about 100 calories each) on the side as a dip!
Notes
SNACKS
Need more snacks? Just make sure to keep the snacks healthy and get some variety so you don’t get bored. In general, I recommend for snacks:
Nuts or nut butters (in single-serving amounts): choose a variety of nuts to get all the benefits - no one nut is better than another. The creamy nature of this is guaranteed to leave you feeling happy and full.
Hard-Boiled Eggs: Did you know hard-boiled eggs last a whole week? Make a dozen on the weekend (only peel them when you're ready to eat them). This saves so much time during the week. It also means that there’s a healthy snack on hand whenever you get hungry. Top them with Trader Joe's Everything But the Bagel seasoning or grated Parmesan cheese.
Single-serving Cheeses: I love string cheese and other single-serving cheeses like slices of cheese or round cheese in wax. So filling and tasty!
Jerky: Seriously one of my favorite filling snacks. So tasty and great protein.
Greek Yogurt or Skyr: These great single-serving options are full of high-quality protein, often probiotics, and are usually great sources of calcium.
SWITCHING OUT FOODS
I’ve tried to make this free meal prep as EASY as possible - so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. If you would like a more tailored approach, I can help with that too.
TAILORED TO YOU
Also, as with the rest of this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc. I can help you by designing a meal plan that includes your favorite foods (mine is definitely sweet potato!) and avoiding any allergies that you have.
ALCOHOL
No, I’m not asking you to give up alcohol completely. But make a plan for how often you’d like to include alcohol for the week. 4 drinks for the week? How do you want to distribute them? By planning ahead you can be prepared and make good decisions about how much you want to drink and when.
DESSERT
Make a separate plan for dessert. How often do you, personally, need dessert? Once a day? Twice a week? Just make a plan. And then stick to it! You can look for sweet treats that are going to quell your cravings without consuming too many calories. For some, this might be a square of dark chocolate.