Jessica Sepel, day on a plate, nutritionist

Ever wondered what a nutritionist eats during an average day? You’re in luck. Nutritionist, health blogger and author of The Healthy Life, Jessica Sepel has shared what her day on a plate really looks like.

Jessica Sepel: my day on a plate


I wake up to a warm lemon water or a shot of apple cider vinegar to fire up digestion and detoxify my body first thing in the morning. Then I’ll start my day with some movement – a walk in nature, 30-45 minutes of yoga or a HIIT/weights session.


Breakfast is usually my power protein smoothie topped with homemade granola, mixed nuts and seeds or an egg-based brekky with avocado and greens. I also have my one-a-day piccolo coffee.


A mid-morning snack is essential for regulating blood sugar and keeping energy levels high – I love a handful of raw walnuts or raw veggies with tahini or hummus between clients and meetings.


I usually have a dark, leafy green salad (packed with broccoli, rocket and spinach) with a portion of protein (sustainably-sourced tuna, organic chicken or lentils) with a complex gluten-free carbohydrate (quinoa, brown rice or sweet potato are my faves). I also always make sure to include a good fat – like avocado, hummus or a sprinkle of mixed seeds to keep me satiated and avoid pesky sugar cravings in the afternoon. My go-to salad dressing is a combination of olive oil, tahini, lemon juice and Dijon mustard.


I love a cup of herbal tea with a few spoonfuls of organic Greek yoghurt with cinnamon and stevia to sweeten. Or 2-3 of my sugar-free protein balls, carrot sticks with hummus or 2 brown rice cakes with almond butter. This is also an ideal time to take a 30-minute switch off – or as I call it, entering the JSHealth Stress Free Zone. I make this a priority every single day. Sometimes I’ll just shut the door, put my legs up the wall and rest. I also love to read, meditate, practice yoga, go for a walk – as long as my phone is off!


I try to have an early dinner whenever possible to allow my digestion to settle before bed. One of my favourite dinners is my Japanese-inspired grilled salmon with a side of roasted veggies (brussels sprouts!) and a green salad. I love to keep it simple – flavouring meals with lots of herbs and spices. I also switch my phone off to assist my nervous system with truly resting after a really big day.


Chai tea and chill time! If I feel like something sweet I’ll have dessert at around 8pm, after I’ve switched off for the night. Enjoying a couple of squares of dark chocolate or some blueberries and Greek yoghurt is a beautiful way to end the day.

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Jessica Sepel
Jessica Sepel is one of Australia’s leading nutritionists as well as an author, wellness coach and health blogger at You may recognize her from her beautiful recipes – she is the beloved voice of very active Facebook and Instagram profiles featuring daily food inspiration and health mantras. Her second eBook, The Clean Life, was massively successful worldwide, before being published officially by Pan Macmillan Australia under a new title, The Healthy Life. As a regular contributor to Vogue Australia, mindbodygreen and a variety of international publications, Jess continues to expand the JSHealth brand for women who want to prioritize wellness in their busy lives. She has a passion for helping young women develop a healthy relationship with food, teaching self love and respect everywhere she goes and has just completed her second book, to be published early next year.