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Your Wedding Prep Meal Plan: Week 4

Here it is, the fourth and final week of your Bridge Nutrition wedding prep meal plan, as created by expert nutritionist Laura Kealy. With over 40 recipes in total, you are absolutely sorted, no matter how long away the wedding is! This week, there are some scrumptious, calorie-controlled and nutrient-dense recipes for you, including quick and easy pancakes, chicken tikka masala and a cheesy turkey bake! 

Missed week 1, week 2, week 3 and snacks? 

Week 4 meal plan & recipes 

All of the recipes for lunch or dinner come in at only 400 calories and breakfast comes in at 300 calories. 

Week 4

Breakfast

Lunch

Dinner

Monday

Choc-Nut Smoothie

Chicken and Avocado Salad

Sesame Seed Salmon

Tuesday

Quick and Easy Pancakes

Sesame Seed Salmon

Cheesy Turkey Bake

Wednesday

Apple and Cinnamon Porridge

Cheesy Turkey Bake

Lentil and Bacon Soup

Thursday

Choc-Nut Smoothie

Lentil and Bacon Soup

Chicken Tikka Masala

Friday

Quick and Easy Pancakes

Chicken Tikka Masala

Turkey Burrito Bowl

Saturday

Apple and Cinnamon Porridge

Turkey Burrito Bowl

Tomato Basil Soup

Sunday

Choc-Nut Smoothie

Tomato Basil Soup

Chicken Meatzza

 

Breakfast recipes

Choc-Nut Smoothie

Ingredients:

  • 1/2 a medium banana
  • 1 tbsp of almond nut butter
  • 1 tbsp cocoa powder
  • 75g/2.6oz Greek yogurt
  • 6 ice cubes

Instructions:

  1. Add all ingredients to blender and whiz
  2. If smoothie is too tick add some water
  3. Enjoy

 

wedding prep meal plan bridal

Quick and Easy Pancakes

Ingredients:

  • 40g/1.4oz wholemeal flour
  • 120ml/4.2 fl oz whole milk
  • 1 tsp honey
  • 1 tbsp Greek yogurt

Instructions:

  1. To start making your pancake recipe, place the flour in a large bowl, mix in the egg and gradually whisk in the milk to give a smooth batter
  2. Heat a little oil in a small frying pan and add a little of the batter to cover the base thinly
  3. Cook the pancake for 1 min until golden, turn and cook for 30 seconds
  4. Repeat to make 2 pancakes and top with yogurt and honey
  5. Enjoy!

 

Apple and Cinnamon Porridge

Ingredients:

  • 30g/1.05oz porridge/oats
  • 100ml/3.4 fl oz whole milk
  • 1 apple, thinly sliced
  • 1 tsp cinnamon
  • 1 tsp honey

Instructions:

  1. In a medium saucepan combine the milk, porridge oats, cinnamon and honey
  2. Heat on low until most of the milk is absorbed (stir continuously)
  3. Once all the milk is absorbed, about 10 minutes total, remove from heat and serve with the apple on top
  4. Top with yogurt and honey
  5. Enjoy!

 

Lunch & dinner recipes 

Chicken and Avocado Salad

Ingredients:

  • 3 chicken breasts, diced
  • 1 medium avocado, diced
  • 1 tsp extra virgin olive oil
  • 1 bell pepper, chopped finely
  • 1 red onion, chopped finely
  • 1/2 lime, juiced
  • 4 cherry tomatoes, chopped
  • 2 tsp paprika
  • 1/4 salt and pepper

Instructions:

  1. Preheat the oven at 400F/200C/180C fan/gas mark 6
  2. Sprinkle the chicken pieces with the paprika and rub in
  3. Wrap the chicken pieces in tin foil (aluminium foil) and place in oven for 20 minutes
  4. Mix the avocado, tomato, onion, pepper, oil, salt, pepper and lime juice in a bowl and mix well
  5. Divide the chicken breasts and the salsa between the 2 dishes
  6. Enjoy!

 

wedding prep meal plan bridal

 

Sesame Seed Salmon

Ingredients:

  • 2 x 100g/3.5oz salmon fillets
  • 20g/0.7oz sesame seeds
  • 1 tsp extra virgin olive oil
  • 1 bell pepper, sliced
  • 150g/5.3oz mushrooms, sliced
  • 4 scallions/green onions, finely chopped
  • 1 tsp extra virgin olive oil
  • 2 tbsp low sodium soy sauce
  • 1/4 tsp dried chili flakes
  • 1/4 salt and pepper

Instructions:

  1. Mix the sesame seeds and red pepper flakes on a plate
  2. Take the salmon fillets and press into the mixture to coat the fish
  3. Heat half the oil in a medium over a medium to high heat
  4. Add the salmon fillets and cook for 3-4 minutes on each side, check to see if they are cooked through
  5. Remove the salmon and set to one side, add the rest of the oil to the pan and then add the pepper, mushrooms and scallions/green onion
  6. Stir fry for 5 minutes or until mushrooms are browned, add the soy sauce for the last minute of frying
  7. Divide the salmon and the vegetables between the 2 dishes
  8. Enjoy!

 

Cheesy Turkey Bake

Ingredients:

  • 150g/5.3oz turkey mince
  • 1 tsp extra virgin olive oil
  • 200g/7oz frozen peas
  • 1 bell pepper, chopped
  • 2 eggs
  • 50g/1.75oz cheddar cheese, grated
  • 2 tsp paprika
  • 1/4 salt and pepper

Instructions:

  1. Preheat the oven to 350F/180C/160C fan/gas mark 4
  2. Heat the oil in a large pan over medium to high heat
  3. Brown the mince and add peas and pepper and paprika
  4. Pour the contents of the pan into a baking dish, sprinkle over half the cheese
  5. In a bowl whisk the eggs and add the salt and pepper, pour mixture over the turkey
  6. Sprinkle the rest of the cheese over the baking dish
  7. Bake for 15 minutes
  8. Let rest for 10 minutes before cutting and dividing between 2 dishes
  9. Enjoy!

 

Lentil and Bacon Soup

Ingredients:

  • 220g red lentils, uncooked
  • 65g pancetta cubes
  • 1 tsp extra virgin olive oil
  • 1 carrot, finely chopped
  • 1 onion, diced
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1 garlic clove, crushed/minced
  • 2 cloves of garlic, minced/crushed
  • 1/2 tsp chili flakes
  • 500ml of vegetable broth/stock
  • salt and pepper

Instructions:

  1. Heat the oil in a large saucepan over medium to high heat
  2. Add the onion, the pancetta, and carrot. Cook for 5-7 minutes
  3. Add the cumin, turmeric, garlic and chili and cook for a further 2 minutes
  4. Add the lentils and stock/broth
  5. Bring to a boil and then turn down the heat so the soup its simmering and simmer for 20 minutes
  6. Divide the soup between 2 dishes
  7. Enjoy!

 

Chicken Tikka Masala

Ingredients:

  • 2 chicken breasts, diced
  • 50g Greek yogurt
  • 1 tsp extra virgin olive oil
  • 120g basmati rice
  • 1/2 onion, diced
  • 200g of crushed tomatoes
  • 50g coconut milk
  • 1 tbsp butter
  • 1/4 inch of ginger, peeled and grated
  • 1 clove of garlic, minced/crushed
  • 1 tbsp garam masala
  • 1 tsp cayenne pepper
  • salt and pepper

Instructions:

  1. Mix the yogurt and, salt, pepper and 1/2 tbsp of the garam masala in a bowl add the chicken, cover and place in the fridge for 30 minutes
  2. Cook the rice in a medium pan according to the packet instructions
  3. While the rice cooks and the chicken is finished marinating, add the oil to a large pan over medium to high heat
  4. Add the diced onion, garam masala, cayenne pepper, ginger and garlic to the pan, cook for 5 minutes stirring constantly
  5. Add the chicken and cook for 10 minutes
  6. Add tomatoes and coconut milk, bring to the boil then turn down the heat and simmer for 15 minutes
  7. Divide the rice, chicken and onions between 2 dishes
  8. Enjoy!

 

Turkey Burrito Bowl

Ingredients:

  • 2 x 100g/3.5oz turkey steaks
  • 120 wholegrain rice
  • 200g of black beans
  • 50g Greek yogurt
  • 40f Salsa
  • 1/4 tsp salt and pepper
  • 1 tbsp fajita seasoning
  • 1 tsp dried cilantro/coriander
  • 1/2 lime, juiced
  • 1 avocado

Instructions:

  1. In a medium saucepan cook the rice according to packet instructions
  2. Season the turkey with fajita seasoning, salt and pepper and rub in well
  3. Place turkey steaks in a baking dish and cook for 15-20 minutes at 400F/200C/180C fan/gas mark 6
  4. When turkey is cooked through, shred with two forks
  5. When rice is cooked stir lime juice and cilantro through
  6. Divide the rice, turkey, salsa, and, yogurt between 2 dishes and add avocado when ready to eat
  7. Enjoy!

 

wedding prep meal plan bridal

 

Tomato Basil Soup

Ingredients:

  • 5 beefsteak tomatoes
  • 120ml of fresh whole cream
  • 5 fresh basil leaves
  • 30g of tomato paste
  • 1/4 tsp salt and pepper
  • 2 slices of wholegrain bread

Instructions:

  1. In a large saucepan boil the tomatoes over medium to high heat
  2. Strain and let cool until you can touch them; then peel them and place in blender
  3. Add the cream, basil, chicken stock and tomato paste to a blender, blend until there are no more lumps or pieces of tomato
  4. Pour the soup back into the pot and bring to the boil over a slow heat
  5. Divide between 2 dishes and serve with 1 slice of wholegrain bread
  6. Enjoy!

Chicken Meatzza

Ingredients:

  • 1 chicken breasts.
  • 50g baby mozzarella balls (light), sliced
  • 2 tablespoons of tomato pasta sauce (any brand is okay)
  • 5 basil leaves
  • Salt and pepper

 

Instructions:

1. Place the chicken breast on a large piece of clingfilm and fold half over it

2. With a rolling pin (or wine bottle), thin out the breast by hitting it gently until it is flattened

3. Turn on the grill go high heat

4. Season the chicken with salt and pepper

5. Place the chicken breast under the grill for about 5 mins each side (ensure it is cooked through)

6. After chicken is cooked, remove from grill and place 2 table spoons of sauce on each breast with half of the basil leave and mozzarella on each

7. Grill for another 2-3 minutes

8. Serve with salad

 

Laura Kealy is a registered health and performance nutritionist with a Masters in Human Nutrition whose goal through Bridge Nutrition is to improve people’s knowledge, understanding and appreciation of food – one meal at a time!