The checklists, the spreadsheets, the running from tasting to site inspection. “Wedding planning can be an energy drain,” says Kim Watkins, owner head trainer of inSHAPE Fitness, a personal training service in New York City. To the rescue: a wellness program to follow once a month as you plan your wedding. “It’s just four days,” Watkins says, “after which you’ll feel more energized and productive.”

Drink Up

 ►Start your day with a big glass of water. “A better wakeup than reaching for a sugary drink or even that first cup of coffee,” Watkins claims. Also, drink an 8-ounce glass of water before both lunch and dinner (you’ll feel fuller).

Fuel Up

►Do not consume a single processed carb, says Watkins: no breakfast cereal, bread, pasta, or baked goods. “This is probably one of the single biggest breaks you can give your body,” Watkins says. Eliminating processed carbs can be a challenge, “but bear in mind that it is only for four days!” (Make this your mantra.)

►Breakfast: Eat your first meal of the day within 60 minutes of waking. Try steel-cut or rolled oats, barley, quinoa, 2 percent plain Greek yogurt mixed with oats and fresh fruit. A breakfast “salad” of cut-up veggies topped with yogurt and a touch of balsamic vinegar is another a.m. option. Caffeinated coffee or tea with a little milk is fine—but don’t add any sugar. Take one multi-vitamin with every breakfast.

►Lunch: Forgo pasta and rice for root vegetables like yams, turnips, parsnips, carrots—try them baked, mashed and flavored with olive oil and a sprinkle of salt and pepper. “You can also try spaghetti squash or use shredded cabbage as a substitute for pasta,” Watkins adds. For protein: go with beans, whole grains or eggs—“nothing fried or breaded.”

►Dinner: On the menu: lightly sautéed or grilled fish or tofu (no beef) and salad with yogurt/ balsamic or olive oil/balsamic dressing. This should be the smallest meal of the day, so indulge with a glass of wine.

►Snacks (twice a day): Apple slices topped with peanut or almond butter is Watkins’ go-to fave. Or treat yourself to a small piece of anti-oxidant-rich dark chocolate. “No more than one ounce, once a day and make it as dark as possible,” Watkins says. On the banned list: chips, bars or baked goods.

►Secret to success: Try to eat all four dinners at home to avoid any slip-ups, says Watkins. Preparing lunch at home and taking it to work is another key to staying on track.

Next: Get a better night’s sleep and rev up your exercise routine ►