How to Lose Weight Fast for the Wedding in 2 Weeks
If you’re interested in a diet plan to lose weight, you’ve come to the right blog. I focus on helping women 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.
My perspective with weight loss is to focus on meals high in protein, fat, and vegetables. 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!
How to Lose Weight Fast for the Wedding in 2 Weeks - General Tips
Stick with What's Familiar: A new way of eating or eating foods your body may not be used to is unwise on this important day. Don't include foods these 1-2 weeks before the wedding that you don't typically eat. Stick with the tried & true right now.
For example, if your diet is not generally comprised of foods high in fiber, like cruciferous vegetables, beans, and whole grains, it's not advised to eat these types of foods the day of the wedding.
Tracking what you’re eating with an app can also be very helpful during this time, as having objective measures of what is working can decrease stress.
Foods to Eat: Sticking with a diet full of a variety of colorful vegetables (different colors yield different nutrients), protein sources (like eggs, salmon, chicken, etc.), and fats (like avocado, olives, guacamole, and nuts) is helpful for looking and feeling your best on the big day.
Clear Skin: If acne is a potential issue, try limiting dairy products (like cheese, milk, and yogurt), and being sure to stay hydrated with water or seltzers (if they don’t contribute to bloating).
Bloating: If bloating and gastrointestinal discomfort is a serious issue, try cooking the vegetables you eat, as cooked vegetables are typically easier to digest than the raw varieties. Also limit soft cheeses, dairy milk, onions, garlic, apples, and beans and legumes if they bloat you.
The total calorie goal for this plan is 1300. 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
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.
Groceries for the Week (5 Days)
3 bags lettuce - using mixed greens here, but use whatever variety you like!
10 cups cherry or grape tomatoes
10 single-serving packets of guacamole
1 dozen eggs
5 oz peanuts - or use any nut you like! And, generally I think roasted, salted nuts are fine!
5oz shredded cheese - I’m using mozz, but use any kind you like!
1 bottle low-calorie (or regular calorie, if you can’t find a lot-calorie version) creamy dressing - I’m using Bolthouse - but use whichever you like!
5 cups broccoli florets
5 cups baby carrots
5 salmon filets - can get fresh or frozen!
3 whole wheat bagels
5 100-150 calorie chocolate bars or pieces - I’m using the Trader Joe’s 100-calorie chocolate bars here
Each day below is 1299 calories, so pretty close to 1300. Here’s the macro breakdown as well: 50% calories from fat, 21% calories from protein, 29% calories from carbs.
I like using the Lose It app to keep track of what I'm eating.
Recipes
BREAKFAST 9AM
1/2 whole wheat bagel
1 single-serving guacamole packet
Calories: 255
Directions: Toast bagel. Spread guac on bagel.
Notes: If you don’t want a bagel here, try a greek yogurt with 1/8 cup crushed nuts. If you don’t like plain yogurt, just choose a flavored one with less than 15 gm added sugar.
LUNCH 12PM
2 cups tomatoes
2 hard boiled eggs
1 oz (about 1/4 cup) peanuts
100 calorie amount of chocolate
Calories: 482
Directions: Halve tomatoes. Hard boil eggs. Arrange foods in a bento box and eat when you’re ready.
Notes: No nuts? Use seeds. Roasted & salted nuts and seeds are fine!
SNACK 3:30PM
1 cup baby carrots
1 single-serving packet guacamole (or 1/4 cup from a larger container)
Calories: 145
Directions: Dip baby carrots in guac
Notes: No carrots? Any other veg is fine.
DINNER 7PM
2 cups lettuce
1 salmon filet
1oz (about 1/3 cup) shredded cheese
1 cup roasted broccoli
2 Tbsp low calorie dressing (less than 50 calories per 2 Tbsp) or 1 Tbsp regular dressing
Directions:
Preheat oven to 425 degrees
Line baking sheet with parchment paper, and spray it with an oil spray (like olive oil spray)
Bake salmon and broccoli for 15-17 minutes, until salmon flakes easily
Let broccoli cool for ~5 minutes. Mix broccoli, dressing, and cheese together for a salad.
Season salmon with salt, basil, and oregano.
Calories for the meal: 417
Notes: No salmon? Use tofu or chicken. No dairy? Use avocado. I love Trader Joe’s fat free balsamic dressing and Bolthouse light creamier dressings.
Notes
SNACKS
Need more snacks? Here are some ideas. 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.
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). 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 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. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc.
ALCOHOL
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?
DESSERT
Also make a separate plan for dessert. How often do you, personally, need dessert? Once a day? Twice a week? Just make a plan.