Want to know what lunch looks like in the company of one of Australia’s leading nutritionists? We got the team over at JSHealth to share with us their typical day on a plate, and then got nutritionist Jessica Sepel herself to rate it! Keep scrolling to see what she had to say.
Edamame spaghetti with ricotta, pesto and napolitana sauce. This spaghetti is found at most health food stores.
Edamame spaghetti is a great protein-rich alternative to traditional spaghetti with 44.2g of protein per 100g. Plus the only ingredients are organic edamame beans. These are also a great source of fibre, non-haem iron and vitamin K. Adding ricotta to it, gives you another great source of protein as well as contributing to your calcium requirements. When choosing a napolitana sauce, aim for a sugar content below 5-10g/100g and avoid those that use canola oil and preservatives.
Lunch is usually whatever Jess (wife) makes me! I ate the same as Jess but with added chicken breast as I train at the gym.
The rainbow rice paper rolls from JSHealth App, plus some popcorn for an afternoon snack
These rainbow rolls are a great source of carbohydrates, providing you with adequate energy for the rest of the day. You’ve also got 20g of protein and iron from tempeh, with the added benefit of a source of probiotics to help replenish your good gut bacteria. The extra virgin olive oil provides you with omega-3 fatty acids and contains anti-inflammatory properties required for gut, skin, hair and heart health. In addition to the essential macronutrients, you’ve included colourful veg, rich in antioxidants and minerals. Specifically, capsicum is a great source of vitamin C and cabbage is a cruciferous vegetable and assists with liver detoxification.
Salad: Mixed spinach and rocket with chopped cucumber, capsicum and tomato. Then I’ll add grilled chicken and sweet potato. Dressing is usually fresh lemon and olive oil (using the JSHealth ‘Build a meal’ guide in the app)
Spinach is an amazing dark leafy green to add to any meal! From salads to stir fries to smoothies. It contains vitamin C and K, iron, calcium, magnesium and potassium. Cucumber has a high water content contributing to hydration levels for the day and capsicum and tomato are a great source of Vitamin C. Grilled chicken and tuna are extremely high in protein, keeping you fuller for longer and sweet potato is a great source of the antioxidant Beta-carotene (converts from Vitamin A), which is required for optimum eye health. Olive oil is an amazing omega-3 fatty acids and increases absorption of the fat-soluble vitamins from the rest of the meal, while lemon gives you an extra hit of vitamin C, which contains immune boosting properties and stimulates collagen production.
Dinner leftovers! I try to make double the amount at dinner and pack the extra into tupperware containers for the next day. Today it was a black rice salad with roast sweet potato, roasted broccoli, pomegranate, snow peas, almonds, avocado and 2 boiled eggs.
That’s such a great idea, it keeps you organised and reduces meal prep time. Your meal is really nutritionally balanced and contains all the essential macronutrients. Black rice is a gluten-free complex carbohydrate as well as being rich in fibre and antioxidants. Roasted sweet potato is a starchy vegetable that is rich in the antioxidant beta-carotene, which is required for optimum eye health. Did you know that broccoli is part of the brassica family of vegetables, great for detoxifying the liver and is actually rich in iron, calcium and magnesium. Almonds are high in the antioxidant vitamin E, which assists to protect your cells from oxidative damage. The avocado provides you with your source of monounsaturated fatty acids and the 2 boiled eggs provide you with 12g of protein, omega-3 fatty acids and choline.
I’m not good at planning my meals so I try to opt for healthy swaps when I choose take away. The naked burger (from local cafe) is a go-to: Lettuce instead of buns, organic grass-fed beef, tomato, onion, relish, pickles. I add nutritional yeast sometimes as I like the taste.
Living the healthy life is all about choosing what works for you, occasionally indulging and going for healthier alternatives of the foods that you love! Grass-fed beef is a great source of protein, keeping you fuller for long and iron, which assists to supply oxygen to your red blood cells. You’ve got a great source of vitamin C and the antioxidant lycopene (gives fruits and vegetables their red colour) from the tomato, onion that is an amazing prebiotic (helps to feed your good gut bacteria) and additional B12 from the nutritional yeast. You may want to include a starch vegetables or healthy grain to this meal to make it a balanced meal—it may also give you some brain power and energy for the afternoon ahead.