The Anti-Bridezilla Bridal Weekly Meal Plan

in Meal Plans by

During the countdown to your wedding you are probably running around trying to get 101 errands out of the way and too stressed to even think about food, but paying attention to what you eat will enhance how you look on the big day, give you more energy to tackle your never ending to-do list, and generally make you happier and less stressed. This is why we are giving you an exclusive 7-day meal plan that is easy to follow to enhance how you feel and look. 

DAY 1

BREAKFAST Overnight oats* with ½ cup frozen berries
LUNCH 1 cup cooked wholewheat pasta in fresh tomato sauce
1 grilled salmon fillet
1 cup arugula with balsamic vinegar dressing
DINNER 1 cup Greek yogurt
2 tablespoons flaxseeds
1 apple
SNACKS TDC Skin Glowing Smoothie*
30g raw almonds

DAY 2

BREAKFAST 2 boiled eggs
½ baladi bread
½ cup beetroot slices
1 cup cucumber slices
LUNCH 1 grilled chicken breast
½ cup brown rice
Broccoli soup*
DINNER 1 cup mixed roasted vegetables (mushrooms, peppers, potatoes, onions, asparagus)
½ cup quinoa
SNACKS 3 squares dark chocolate (70% or more)
Green Smoothie* 

DAY 3

BREAKFAST 1 cup fuul with mixed vegetables and 2 tablespoons olive oil
½ baladi bread
LUNCH Tomato and Red Pepper Soup*
½ avocado, mashed
DINNER Mediterranean Quinoa Chickpea Salad*
SNACKS 30g pumpkin seeds
1 cup berries of choice 

DAY 4

BREAKFAST Berry Banana Oatmeal Breakfast Smoothie
LUNCH 1 grilled chicken breast
1 bowl mixed green salad with vinaigrette dressing*
DINNER 4 tbsp guacamole*
4 tbsp beetroot hummus dip*
4 wholemeal crackers
SNACKS TDC Skin Glowing Smoothie*
1 baked sweet potato 

DAY 5

BREAKFAST Overnight oats* with ½ cup frozen berries
LUNCH Omelette (X2 eggs) with tomatoes, peppers, onions, and spinach
DINNER 1 Cup Wholewheat Pasta with Greens, Chicken and Broccoli*
SNACKS Beetroot and Apple Smoothie*
30g raw almonds or 30g pumpkin seeds

DAY 6

BREAKFAST 5 tablespoons feta cheese
1 tomato, sliced
½ baladi bread
LUNCH 1 grilled salmon fillet
1 baked potato
1 cup raw spinach
DINNER 1 wholegrain wrap with hummus, avocado, and lettuce
2 tbsp tahini dressing
1 pear
SNACKS 2 raw carrots
1 orange 

DAY 7

BREAKFAST Berry Banana Oatmeal Breakfast Smoothie
LUNCH Greek Salad
DINNER 200g grilled shrimp
½ cup cooked brown rice
1 bowl mixed green salad with vinaigrette dressing*
SNACKS Chia Pudding*
30g pumpkin seeds

Recipes

Beetroot and Apple Smoothie
Ingredients

  • 2 beetroots, chopped
  • 1 apple, cut into quarters
  • ¼ cup mixed berries
  • 1 tbsp ginger
  • Ice

Method

  • Add all ingredients together in blender, cover and blend until smooth.

Beetroot Hummus Dip
Ingredients

  • 1⁄4 cup lemon juice
  • 1⁄4 cup tahini dip
  • 1 can chickpeas
  • 2 tablespoons olive oil
  • 2 beetroots, cooked and sliced
  • 2 tsp cumin
  • Salt

Method

  • Blend all ingredients together. If consistency is too thick, add some water until desired 
thickness is reached.

Broccoli Soup
Ingredients

  • 1/2 tbsp extra virgin olive oil
  • 1/2 garlic clove
  • 200ml chicken/vegetable stock
  • 100g broccoli
  • Salt and pepper, to taste
  • 1 tbsp cornflour/flour

Method

  • Heat the oil in a saucepan and sauté the garlic for 1-2 minutes.
  • Pour the chicken or vegetable stock into the pan and add the broccoli florets.
  • Bring to the boil and reduce the heat and simmer gently for 10-12 minutes, until the broccoli is tender.
  • Season to taste, then transfer to a blender. Blend until smooth.
  • Add flour to thicken soup, if necessary.

Chia Pudding
Ingredients

  • 1 cup almond or coconut milk
  • 4 tbsp chia seeds
  • 2 tablespoons raw cocoa powder
  • ½ tablespoon honey/maple syrup

Method

  • Add all of the ingredients to a large glass jar with a lid, give it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate overnight and enjoy the next morning.

Guacamole
Ingredients

  • 4-5 avocados – peeled and pitted
  • 1/4 small red onion – diced
  • 2-3 limes, juiced
  • ½ tsp chilli powder or paprika
  • 1 large garlic clove, minced
  • Salt and pepper, to taste
  • Olive oil
  • 1 handful coriander leaves

Method

  • In a large bowl, mash together the avocado, onion, garlic, chilli powder/paprika, olive oil, lime juice, and salt and pepper with a fork.

Overnight Oats
Ingredients

  • ½ cup almond/coconut/skimmed milk
  • 1 tablespoon chia seeds
  • 2 tablespoons peanut butter or almond butter
  • 1 tablespoon honey
  • ½ cup oats
  • Optional toppings: Berries, banana, flaxseeds

Method

  • In a bowl or jar combine all ingredients and stir well until everything is mixed together.
  • Cover with a lid or cling film and set in the refrigerator overnight.
  • The next morning, add toppings of your choice and enjoy.

TDC Skin Glowing Smoothie
Ingredients

  • 2 large carrots
  • 1 cucumber
  • 1 apple OR 1 pear
  • 1 grapefruit
  • 2 tablespoons flaxseeds or chia seeds
  • 1 cup water or ice cubes

Method

  • Combine all ingredients in a blender and blend until smooth.

Tomato and Red Pepper Soup
Ingredients

  • 3 red peppers, halved & de-seeded
  • 1 onion, unpeeled & halved
  • 4 cloves of garlic, unpeeled
  • 2 sticks of celery, sliced & chopped
  • 500g tomatoes
  • 450ml vegetable stock
  • 2 tbsp olive oil
  • 2 tbsp tomato puree
  • 1 tbsp sundried tomato paste
  • 1 tsp flaked chilli
  • Salt & coarsely ground black pepper

Method

  • Pre-heat oven to 200 C. Place the pepper and onion halves along with the plum tomatoes & garlic cloves into a baking tray and drizzle with the olive oil. Bake at the top of your oven for 30 mins or until the vegetables are roasted and tender.
  • Meanwhile, heat the olive oil in a large pan over a medium heat and saute the chopped celery for 4-5 mins.
  • Make up the vegetable stock adding the tomato puree, sundried tomato paste and the chilli flakes. Mix well and then add to the sauteed celery. Remove from the heat.
  • When the baked vegetables are ready remove the peel from the onion and garlic cloves, roughly chop them and add them to the pan along with the plum tomatoes. Place back on to a low to medium heat and using a hand blender blend until the soup is smooth.
  • Season to taste and gently simmer until the soup is at a comfortable.

Vinaigrette Dressing
Ingredients

  • ½ cup extra virgin olive oil
  • ½ cup balsamic vinegar
  • 1 teaspoon mustard
  • Salt and pepper

Method

  • In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, and mustard powder. Season to taste with salt and black pepper. Stir in minced fresh herbs if desired.

Wholewheat Pasta with Greens and Chicken
Ingredients

  • 1 chicken breast, cut into cubes
  • 1 tbsp olive oil
  • 2 garlic cloves, finely chopped
  • 1 tbsp tomato puree
  • 300g chopped tomato
  • Salt and pepper, to taste
  • 100g wholewheat pasta
  • 1 cup broccoli, cut into bite-sized pieces
  • 1 cup baby spinach
  • 1 tsp basil

Method

  • Heat a large saucepan over medium-low heat. Add the olive oil to the pan. Once warm, add the garlic and cook for two minutes, then stir in the tomato purée and cook for two more minutes. Add the chopped tomato to the pan, season with pepper, stir to mix well and reduce the heat to a gentle simmer. Leave to simmer gently while you prepare the rest of the dish.
  • Cook the pasta according to packet instructions. Add the broccoli in the last three minutes of the pasta boiling and drain both.
  • Meanwhile heat a griddle pan over a high heat until smoking. Rub the chicken with a little oil and season with a tiny bit of salt and pepper then griddle for 3-5 minutes on each side.
  • Add the cooked pasta and broccoli to the pan with the tomato sauce (if the sauce has thickened too much while simmering then add a little hot water from the pasta). Stir to mix well and then add the cooked chicken, spinach, and basil.

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at doniahilal@gmail.com to get your very own nutrition plan.

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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