What a bride eats on her wedding day

Nutrition Advice
avo salad


As a bride-to-be, we do our best in the weeks and months leading up to the big day to move and eat well. But what about the big day itself? The way you fuel your body on your wedding day is just as important as the preparation you’ve put in during the planning process. And it can be challenging – you’ll be excited, nervous, and BUSY. It’s easy to reach for sugary sweets brought in by your granny, champagne with your girls – or for some brides, nothing at all due to nerves. But in order to feel and look your absolute best when you walk down the aisle, it’s essential to eat.

The plan is to enjoy clean foods – mainly fruits, lean protein and veggies – but not too much of anything. A big bowl of salad, for example, may actually lead to bloat. It’s best to eat real, whole foods – in small amounts – to avoid bloat and dehydration, and to boost that bridal glow. Here’s what this bride plans to eat on her wedding day:

PRE BREAKFAST: Upon waking, sip warm water with the juice of one lemon squeezed into it – add some fresh ginger, too! Lemon and ginger are detoxifying on the liver and prepare the digestive system for the food to come. As tempting as a mimosa might be, it can cause a blood sugar spike on an empty stomach.

BREAKFAST: For a bride who loves her java (like me!) one cup of black coffee – no milk or sugar added – is good. Too much more could cause extra jitters, and there’s no time for that on your big day! Enjoy fresh papaya, which contains an amazing enzyme that soothes the digestive system, or grapefruit with a drizzle of lime juice.

LUNCH: A piece of grilled fresh white fish with lots of herbs and spices and a small green salad, or some steamed greens drizzled with lemon juice – no salt added – are great options for a light lunch. Be sure to use herbs and spices instead of salt to avoid fluid retention. Bonus – herbs and spices are anti-inflammatory and natural detoxifiers.

SNACK: Having a light snack before the festivities begin is a great way to keep your blood sugar in balance – but what you choose to nibble on is key to avoid a sugar crash. Rather than rely on sugary treats or packaged snacks from a vending machine, munch on fresh celery and cucumber sticks. They are natural anti-diuretics, which means they help rid the body of excess fluids. And add a small handful of raw almonds or walnuts. The healthy fats give skin an amazing glow!

DINNER: For most brides, this will be at the wedding. It depends on your wedding menu, of course, but lean protein with veggies will give you major energy to dance the night away with your groom. And feeding each other wedding cake? Go for it! Bloating will no longer be an issue, and you deserve to celebrate.

Note on water: I encourage brides-to-be to drink lots and lots of water on the days leading up to the wedding – but on the big day it’s best to stick to small sips. This will prevent bloating and extra fluid retention – and will also mean fewer trips to the bathroom! While there will likely be bubbly flowing all day, try to stick with one or two glasses after the ceremony, and be sure you’re staying well-hydrated out on the dance floor so that you can thoroughly enjoy your wedding night with your groom.





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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

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I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


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– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.