Going Meat Free

Nutrition Advice

As some of you may know, I don’t prescribe to any dietary labels.

Instead I believe in fuelling and nourishing my body with real, whole foods.

By this I mean eating clean, unprocessed foods that are as close to their natural state as possible…

No additives, no preservatives, and no artificial ingredients!

I also believe in the importance of eating sustainably, for both myself, and the world I live in.

By eating sustainably, I mean only consuming what my body needs to survive and thrive.

In today’s world, the overconsumption of meat, poultry and fish is just one reason why many of us turn to vegetarianism or veganism. Whilst I choose to not go totally meat free, my approach to meat consumption is this.

‘Reduce your intake of meat. When you do consume meat products – always choose organic grass-fed, grass-finished meat’.

Although there are plenty of vegetarian protein sources (like beans, legumes and nuts), the reality is that the human body absorbs animal protein much better.


If you do choose to go meat free, there is a way to do so AND still source adequate protein to keep your body healthy.


By ‘protein combining’

Whilst eggs
 and dairy products are complete proteins – nuts, grains, seeds and beans are not. If you’re vegetarian, ‘protein combining’ gives your body the amino acids it needs to function.

This involves either combining legumes + grains (e.g. lentils + quinoa) or beans + legumes (e.g. kidney beans + chickpeas) to ensure your body is functioning to its full potential.

I really cannot stress how important protein is for growth and development.

In fact, it is a major source of building material for the muscles, blood, skin, hair, nails, and organs.

It also speeds up the metabolism, and helps build lean body mass – which burns fat most effectively.

Protein is so important I suggest including a palm-sized portion in every meal or snack.

If you’re training a lot, you’ll need to up your protein even more!

So what does a palm sized portion of meat free protein look like?

  • Beans & legumes – lentils, chickpeas etc (1⁄2 cup)
  • Tofu & tempeh (100g)
  • Hummus/tahini (2-3 tbsp)
  • Dairy products – organic natural yoghurt, goats/ sheep milk yoghurt, goats cheese (100- 200g)
  • Nuts & seeds (1⁄4 cup)
  • 1 serving rice/pea/whey (Whey is a liquid by- product created in the cheese- making process. It’s very high in protein!)
  • 1 serving protein powder

For some delicious meat free options grab some inspiration from my weekly Meatless Mondays posts, and my top protein powder picks !


Photo credit: consciously_living 




Swisse Skincare




Gaia Retreat & Spa


The Healthy Life


JSHealth Vegan Meal Plan


JSHealth Travel Plan




14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


JSHealth Partners


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

- Jacinta

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!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– 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.