A Day in the Life: Sample Food + Exercise Plan for Wedding Prep

I’m going to be 100% honest with you: As someone who has struggled with disordered eating and body image in the past and holds themselves to very high standards, it’s been hard for me not to fall victim to the “sweating for the wedding” mentality. 

Nevertheless, I am focusing on keeping my body, mind, and spirit healthy and in good shape for the wedding and my overall health. I am not doing any crazy crash diet, exercising for hours a day, or anything extreme. Instead, I focus on nourishing and nutritious foods, fun and aligned movement, hydrating, and getting plenty of sleep! That being said, I thought I’d share a sample day of food and exercise with y’all in case you need some inspiration! * Disclaimer * What works for me might not work for you, which is okay! I am not a doctor, fitness professional, or anyone who should tell you what you should/should not eat or how to exercise. This is an example only. This example is based on my weekday routine, as Fridays are for my tennis clinic, and I usually don’t work out on the weekends unless I really feel like it. Instead, I’ll go for a nice walk and do some stretching.

Alright, enough chit-chat – let’s get into it.

  • Wake Up around 6 a.m.
  • 40-50 minute workout: I do a 6:30 a.m. reformer Pilates class twice a week or go to the gym and do a strength workout – Tuesdays are for the upper body, Thursdays for the lower body. 
  • Protein shake – I like Premier Protein or Atkins, or I do a serving of Kos protein powder in water. 
  • 1-mile walk with my dog.
  • Coffee and breakfast: I love protein sheet pan pancakes, overnight oats with berries or banana, cottage cheese with fruit & granola, or a frozen waffle topped with peanut butter and banana, or smashed berries with honey and chia seeds. I always aim to combine fiber, protein, and fat in every meal.
  • I’m not usually super hungry until lunch, but if I do need a snack, I’ll have some mixed nuts and a piece of string cheese, crackers and hummus, or something in that range!
  • Around lunchtime, I take a dance break and literally dance around my office/house for 5 minutes to get my body moving.
  • Lunch: Some sort of veggie/grain bowl with protein, sandwich, or leftovers from dinner. Some of my favorite lunches are pita pizza, anything from the “Whole Bowls” cookbook by Allison Day, or a good Greek pasta salad. 
healthy smoothie in a jar
Photo by Hana Brannigan on Pexels.com
  • I take my dog for a mini walk around the cul-de-sac, check the mail, and play with her outside.
  • I have to have something sweet! I did get into the viral “Snickers” date snack trend, but I also keep a bag of tiny candy bars (like mini-Kit Kats, Reese’s, etc.) in the pantry to get my afternoon sweet in. 
  • Afternoons, I snack more. Usually around 3 p.m., I’ll have some fruit with yogurt dip, trail mix, or a handful of pretzels and some dip
  • Dinner: Sheet pan chicken fajitas (so easy!), chicken & mushroom pasta, or grilled salmon with baked potato and a vegetable. I also recently made a delicious creamy pesto sauce, using half arugula instead of all basil and half plain nonfat Greek yogurt instead of all cream. I served it with pasta, chicken, and some sauteed zucchini, and it was * chef’s kiss *.
  • Dessert: Grilled peach with ice cream, berries, and whipped cream, or a cookie! I also love any mini ice cream novelties you can get at the store. 
  • Stretch before bed! 
  • I aim for 8,000 steps daily, but that can be hard with the heat here! I have a walking pad under my desk, but I dislike using it when my fiance isn’t home. I try to squeeze in some steps wherever possible and make my desk a standing desk for at least two 20-minute blocks daily. (To be honest, I’m not great about remembering that part, but I really do try!) 

I strive for this every day, but every day is different! If I have an appointment in the morning, I’ll find a 20-minute block within my workday to do a quick YouTube workout. I prioritize rest and nourishment if I’m sick, tired, or not feeling well; I work toward consistency, not perfection. Certain times of the month I have a lot less energy and stick to my morning walk. I’m happy as long as I eat mostly healthy (80/20 rule in this house) and move my body even a tiny bit every day. 

Your wedding day should be remembered because it was fun, you had your family and friends, and you married the love of your life – not because of how tiny your waist looks or how toned your arms are. If, at any point, your “healthy lifestyle” starts to become about that, it’s time to take a step back and reevaluate your goals and intentions.

You will look beautiful on your wedding day, no matter your size. I promise.