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

JESS' PICKS

whowhatwear

Who What Wear

shuk

SHUK, North Bondi

stylerunner

Style Runner

GUIDES

The Healthy Life

$34.95
DOWNLOAD NOW

JSHealth Vegan Meal Plan

$16.95
DOWNLOAD NOW

JSHealth Travel Plan

$14.95
DOWNLOAD NOW

THE CLEANEST GUT

$16.96
DOWNLOAD NOW

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

$19.95
DOWNLOAD NOW

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

$9.95
DOWNLOAD NOW

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

$9.95
DOWNLOAD NOW

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

$9.95
DOWNLOAD NOW

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

$29.95
DOWNLOAD NOW

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

$14.95
DOWNLOAD NOW

REGULAR CONTRIBUTOR TO

Top