What Jessica Sepel Eats In A Day For Optimal Health

As a nutritionist, one of the most common questions I’m asked is, “What do you eat every day?” If you’ve been following the JSHealth journey, you’ll know that I’ve struggled with disordered eating in the past, which is why I’m all about balance and mindful eating. To me, mindful eating means being aware of our choices, so I choose plenty of nourishing whole foods, healthy fats, organic protein and a little starchy veg. Of course, I leave a little room for indulgence several times a week. Here’s my typical day on a plate:


7.30–9 am: Breakfast

I start my day by drinking two glasses of filtered water and sipping on hot water with freshly squeezed lemon juice. This aids digestion and helps the gastrointestinal tract, which is key for absorbing and assimilating nutrients.

For breakfast, I usually make my signature JSHealth protein smoothie which has spinach, almond milk, banana, berries, protein powder and chia seeds. After breakfast, I like to drink my one-a-day-coffee, which I always have before 10am.


11am: Mid-morning snack

If I’m hungry by mid-morning, I’ll have carrot and cucumber sticks with hummus or a handful of almonds.


12.30–1pm: Lunch

Lately, my go-to lunch meal has been a nourishing bowl with brown rice as a base, topped with organic, pesto-marinated chicken, avocado, pumpkin seeds and a big handful of rocket. I also ensure that I drink filtered water throughout the day and 20 minutes before each meal (not during!).


3–4pm: Afternoon snack

When mid-afternoon cravings set in, I like to have one cup of Greek yoghurt with a little cinnamon or my sugar-free protein balls.


6–7pm: Dinner

I firmly believe that dinner should be the smallest meal of the day and should be easy and simple to prepare. I love making a super easy one-pan dinner, such as my Asian snapper with sesame, sweet potato and kale.


7–8pm: After dinner

Twice a week, I treat myself to an after-dinner sweet treat. I love ice-cream, so I’ll whip up a healthy, clean alternative such as my tiramisu nice-cream. You can find plenty more nice-cream recipes in my second book, Living The Healthy Life.


At 8.30pm, I switch off my phone, which helps my mind and body settle before bedtime. I put my legs up against the wall for 10 minutes, which calms the parasympathetic nervous system and puts the body into a rest and digest state. I then make a cup of herbal tea and get ready for bed.



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