My Top 6 Tips to Eat Healthy All Week

Nutrition Advice


Does it seem like life just keeps getting busier? I know I’m not alone in this!

And while I work hard to prioritise self care through rest, switching off and a yoga/meditation practise, a big part of maintaining a healthy lifestyle starts in the kitchen. And while preparing nutritious meals is essential to our overall health, sometimes just getting dinner on the table can seem impossible. I hear you!

That’s why there are a few simple tips and tricks I utilize to make sure that I’m fully prepared for a week of healthy meals and snacks. And the great thing is that these tips don’t have to be delegated to a weekend. Sometimes you just want to spend time with family or relax and can’t be bothered to spend extra time in the kitchen. That’s OK! The beauty is that these tips are just as do-able on a Tuesday, so long as you allot a little extra time.  And I promise it’s worth it, because it’s a life changer. It is key to good health.

These are my 6 top tips to eat healthy all week – without the stress:

1. Hit the market. I try to shop just once a week for any major pantry essentials, though I will make a few mini-trips for fresh produce as needed. I’ve compiled the ultimate shopping list for your fridge and pantry in The Healthy Life.

2. Chop and freeze fresh fruit. For smoothies! I absolutely love my smoothies! They’re a super quick and easy breakfast or snack. Be sure to freeze sliced bananas so that you can make banana ice cream – my Salted Banana Protein Ice Cream makes an amazing breakfast or snack. Don’t forget to fill the ice cube trays, too!

3. Make a batch of healthy snacks. These Cookie Dough Balls are the perfect pick-me-up for the dreaded mid-afternoon slump! They feel like such a decadent treat but are packed with healthy ingredients.

4. Prep salad ingredients. This is a must-do and a total standby for me. I chop carrots, cucumber, celery, fennel and lettuce into glass containers so they’re ready for salads and snacks throughout the week.

5. Make soup. I make a batch of healthy homemade soup to jazz up my lunches and dinners. A batch can last all week, or I’ll freeze portions and heat them up again later. My Zucchini Soup makes a super quick and delicious vegetarian meal.

6. Make extra protein at dinner. You’ve seen the dinners I’ve been posting lately on Instagram – I generally make extra fish, chicken, meat or beans to use in the next day’s lunch, which I’ll pack in advance if it’s going to be a busy one for Dean and I.




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.