Healthy Meal Suggestions

Nutrition Advice
herb and almond crusted snapper

 

 photo

Most recipes found at www.jessicasepel.com OR INSTAGRAM:JSHEALTH

PRE- BREAKFAST 

START your day with warm water with 1/2 lemon or 1 tbsp. apple cider vinegar in warm water- to alkalise, fire up digestion and flush out toxins. Warm water better than hot water because hot water destroys the Vitamin C.

Or Jess’s Metaboost Drink.

Lifestyle Tip:

This is very important- 20-diaphragm breathes- to activate the parasympathetic nervous system. This will help you to lower cortisol levels- number one fat storage hormone and start your day on a calm note.

RESTED BODY = A HEALTHY BODY. THIS WORKS!

Remember: you must sit down with each meal. Do not stand up and eat or watch TV whilst eating. Sit calmly with a plate of food in front of you and eat in mindfully. This can have amazing effects on your health and weight.

  

– – – – BREAKFAST OPTIONS – – – –

 

(Protein and fat are essential at this time)

 

Protein and fat are essential at this time to ensure blood sugar stabilization.

  • Power Protein Shake: Protein hit with pea/whey/rice protein/1 raw egg + berries, yoghurt, almond milk, spinach, kale, cinnamon, honey/stevia, psyllium husk, flaxseeds, chia seeds etc. Add superfoods of choice. See my blog ( Drinks section) for many smoothie ideas. They are all super healthy!
  • 200g Greek style yoghurt/Coconut yoghurt with berries and cinnamon + 1 serving protein powder or LSA mix + almond butter. Sprinkle top with stevia/raw honey.  Freeze for homemade froyo.
  • 1/3 cup oats/quinoa flake/chia and flaxs (recipe on blog and instagram) porridge (oatmeal) with 1 protein serving such as:

2 tbsp. Greek yoghurt,

1 Tbsp. nut butter- Peanut butter Porridge 

2 tbsp. LSA mix

1 serving. Protein powder

1/4 cup nuts and seeds

Directions for Stovetop Oatmeal:

Bring 2 cups water/milk to a boil, add oats reduce heat and simmer until fully cooked then add remaining ingredients and allow to cook for 2-3 mins.

 More: 

  • 2 egg omelet (or 3 egg whites) with lots of greens + 1/4 avo on a gluten free grain such as quinoa, sweet potato, pumpkin or flaxseed crackers or 1x spelt/rye toast (they have less gluten)-  better option when eating out.
  • Sweet omelet: 2 eggs, tbsp. Greek yoghurt, 1 tbsp. Ground flaxseed, cinnamon, frozen berries, 1/2 banana. Mix well. Fry in coconut oil.
  • 1 or 2 boiled/poached eggs with sautéed spinach, onion, zucchini, tomatoes (whatever vegies you prefer), drizzle of lemon + 1/4 avocado with 1x starch e.g.: flaxseed crackers/sweet potato or 1x fruit. E.g. berries. I love to roll my boiled eggs in spices- turmeric, dukka, zatar.
  • Ezekial toast (Unprocessed seed toast- The Life Changing Loaf) with 3 tbsp. cottage cheese/ricotta + piece of smoked salmon+ 1/4 avo and sliced tomatoes.
  • Sweet cottage cheese: Ezekial toast with 3-4 tbsp. cottage cheese/ricotta mixed with a drizzle honey/stevia and cinnamon.
  • Baked Mountain Bread Parcels with cottage cheese, pesto and tomatoes.
  • Spinach Bread with 1-2 boiled eggs rolled in spice of choice + side of avocado + sliced tomatoes + fresh rocket
  • 1x grain ( gluten-free is best)- with 2 tbsp. peanut butter/almond butter/tahini+ tsp. raw honey+ shake of cinnamon. .
  • Pan-fried mushrooms in coconut oil and thyme with goat’s cheese and herbs on toast.
  • Zucchini, mint and ricotta fritters.
  • Shakshua/Baked eggs (good option when eating out).
  • Protein/buckwheat/almond meal pancakes- great weekend option.
  • Baked cinnamon sweet potato ( baked in coconut oil and cinnamon in oven) with 1-2 boiled eggs and avocado.
  • Chia pudding- chia seeds soaked overnight in milk, water. Add fruits and yoghurt of choice.
  • Egg white crepes.
  • Homemade sugar- free granola with 2-3 tbsp. Greek yoghurt/coconut yoghurt + sprinkle of chia seeds.
  • Smashed avocado with goats cheese and tomato on toast:  1/2 avo smashed with lemon juice, Himalayan salt, missed seeds + sprinkle of goats cheese and sliced tomatoes.
  • Sweet egg scramble: 2 eggs, tbsp. ricotta/cottage cheese, tbsp. flaxseeds, stevia/honey, 1/2-mashed banana, and cinnamon. Fried in coconut oil. Sprinkle with nuts and seeds.
  • Baked oatmeal: slow cooked oats, cinnamon, berries, banana, coconut butter, nut butter, and almond milk. Mixed together and baked in the oven. Topped with nuts and berries.
  • Quinoa egg scramble.

Tip: Make homemade bread (The Life Changing Loaf) and sugar-free granola at the beginning of the week so you have easy access to a healthy option- both recipes found on my blog.

 

– – – – MID MORNING OPTIONS – – – –

 

(Good to have a veg juice or fruit at this time-on an empty stomach + protein rich snack)

 

  • Vegie juice- GREEN. Fresh or you can use a vital greens sachet/powder here + 1/4 cup nuts/seeds
  • Vegies sticks (cucumber, carrot, celery) with 2 tbsp Humus/cottage cheese.
  • 1/4 cup raw nuts/seeds + 1 cup blueberries
  • Power Protein smoothie.
  • 1 protein ball/bliss ball  (SEE JESS’S BLOG FOR RECIPES).
  • 2 dates filled with raw almonds or ricotta cheese
  • 1 fruit (from list) eg: apple, pear, berries, and nectarine with handful of seeds
  • Protein bar- good quality or make your own. I have good recipes for Natural Protein Bars.

                   

  – – – – LUNCH OPTIONS – – – –

 

(Think PROTEIN, STARCH, FAT with your greens)

 

Dark leafy greens with 1-2 servings protein, 1 unit good fat, 1 unit starchy veg OR gluten free grain OR 1 serving legumes. (See lists).

Tip: Use your leftover dinner- always make more for the next day.

Sample options:

  • HEALTHY SALAD BOWL: Protein option- 150-200 grams (palm size) of chicken/fish/VEG protein (lentils, chickpeas, beans)/1 boiled egg with greens (lots of dark leafy greens like spinach) + 1/2 cup sweet potato/pumpkin/ beetroot/quinoa/brown rice+ sprinkle of seeds/avocado.
  • Quinoa or brown rice sushi (2 big rolls) with extra edemame+ sashimi –max 2x/week.
  • Mountain bread wrap with salad + protein eg: egg/fish.
  • Pumpernickel bread/Ezekial bread with smoked salmon and avocado.
  • 2 ryevita with cottage cheese or boiled egg + 1/4 avocado.
  • 2/3 egg white omelet with vegies + starchy veg eg: sweet potato.
  • Lettuce cups with lentils/quinoa/egg/cottage cheese + vegies + 1/4 avocado. (See Jess’s blog for recipe).

 

Tip: Cook a large batch of Quinoa/Brown rice/Legumes and store in the fridge for the rest of the week (soak before cooking for better digestion and absorption)

Activate a batch of nuts and seeds for the rest of the week- see www.jessicasepel on how to activate nuts and seeds.

 

– – – – TEA TIME – – – –

 

(Protein Snack- avoiding starch if weight loss is your goal)

 

Herbal tea with + Protein is essential at this time to stabilize blood sugar levels until dinner.

  • Power Protein Smoothie
  • 200g natural Greek yoghurt  (organic is best) with stevia and cinnamon (+ 1 tbsp. rice protein powder)– Jess’s Froyo is a good option here.
  • 3 tbsp. cottage cheese mixed with cinnamon and stevia.
  • Handful of raw nuts/seeds (if none during the day)
  • Protein ball (Jess’s blog).
  • 1 boiled egg with cut up vegies.
  • Cut up vegies eg: celery and carrot with 2 tbsp hummus/cottage cheese.
  • Sweet tooth? 3 pieces dark choc/1 apple with 1 tbsp nut butter.
  • 2x nori sheets with cut up veggies + 1 tbsp hummus.
  • Protein bar.

 

SUGAR/STARCH IS BEST TO AVOID FROM 3PM IF WEIGHT LOSS IS A GOAL- this means cutting fruit at this time too. 

 

– – – – DINNER – – – –

 

(PROTEIN, GREENS + OPTIONAL GOOD FAT)

 

Protein option with greens, lots of greens!

  • Grilled chicken/fish/egg or veg protein (see list) with lots of greens and salad.
  • Sashimi salad + edemame beans. (max 2x/week due to mercury content)
  • Meat patties/chicken breast burgers- wrapped in LETTUCE buns + vegies.
  • Lentil/minestrone soup (with beans).
  • Lean grass fed beef with roast vegetables
  • Quinoa sushi
  • Veg stir-fry with protein (using Tamari instead of soy).
  • Lettuce cups with lentils/quinoa/egg/cottage cheese + vegies + 1/4 avocado + 1 tbsp. hummus + homemade guacamole. (See Jess’s blog).
  • Stir-fried bok choy with chicken breast.
  • Baked mushrooms stuffed with ricotta and herbs
  • Veg lasagna + protein option  (see Jess’s blog for recipe).
  • Zucchini pasta with lean beef/chicken/ fish/egg. (See Jess’s blog for recipe).
  • Grilled salmon/snapper with cauliflower or broccoli mash.
  • Lazy? Have a protein smoothie or omelet or baked eggs.

  

– – – – AFTER DINNER – – – –

 

(If in need of something sweet and comforting)

  • Herbal tea with stevia/ 1 tsp. raw honey. I love to have roobois chai with almond milk, cinnamon and stevia- it satisfies the cravings!
  • 70-85% cocoa hot choc or 3 pieces dark choc (max 2x/week)
  • Jess’s Sleepy time Ayurvedic drink (found on blog/instagram feed)
  • 200 g Greek yoghurt with stevia and cinnamon – can put in freezer for 20 minutes (homemade froyo).
  • 2 fresh dates filled with ricotta cheese or raw nuts
  • Hungry? Small portion lean protein such as cottage cheese/1 egg/chicken breast.

Comments

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TESTIMONIALS

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.

@maddy_walters

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!

@mariashealthytaste

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!

@freed_from_foodie

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.

@jungle1978