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My Day On A Plate: Jess Sepel

Jessica Sepel is a qualified Sydney nutritionist, author, health blogger and wellness coach. As a regular contributor to Vogue Australia, Mind Body Green and a variety of international publications, Jess’ passion is helping savvy women who want to prioritise wellness in their busy lives. Her second eBook, 'The Clean Life', was massively successful worldwide, along with her book The Healthy Life.

In February this year, Jess is releasing Book 2 'Living the Healthy Life' and 'The Program' an interactive, 8-week online program that teaches you how to live a healthy life by covering the four pillars of JSHealth: Heal Your Body | Eating with Balance | Lifestyle | Intuitive Cooking.



I wake up to a warm lemon water to fire up digestion and detoxify my body after a good night’s sleep. Sometimes I’ll also take a shot of apple cider vinegar before my morning meditation, and then I’ll do a 30-45 minute yoga, HIIT or weights session.


Breakfast is usually a power protein smoothie topped with mixed nuts and seeds, homemade granola with organic Greek yoghurt, gluten-free oats, or 2 eggs - boiled or scrambled with steamed greens and avocado. This keeps my blood sugar levels stable as I see clients, create blog content, or work on edits to my upcoming books.



Mid-morning is green juice time, typically kale, spinach, celery, cucumber, lemon and ginger. I often add a handful of raw walnuts or raw veggies with nut butter or hummus between clients and meetings. I my absolute favourite snack combinations in my JSHealth Restart Plan.


I usually have a dark, leafy green salad (packed with broccoli, kale and spinach) with a portion of protein (fish, chicken, lean grass-fed meat or beans) with a complex gluten-free carbohydrate (quinoa, brown rice or sweet potato). I also include a good fat like avocado, hummus, or a sprinkle of mixed seeds. My favourite salad dressing is a combination of olive oil, tahini, lemon juice, miso paste and Dijon mustard - fats are important at lunchtime to keep you feeling satisfied. There are lots of simple, delicious dressing recipes in my eBook, The Clean Life.


It’s important for me to have a snack mid-afternoon to keep my blood sugar stable until dinner. I love a cup of herbal tea with a quarter cup of raw nuts, or perhaps 2 brown rice cakes with tahini or my SlimDown Smoothie. This is also an ideal time to take a 30-minute switch off – or, as I call it, go into The Stress Free Zone. I make this a priority every single day. Sometimes I’ll simply shut the door, put my legs up the wall and rest. I also love to read, meditate, practice yoga, go for a walk – whatever it is, it’s done with my phone turned off!



I try to have dinner as early as possible, so I typically eat at 7:00. One of my favourite dinners is herb and almond crusted snapper or salmon with cauliflower mash and steamed broccoli and green beans. My fiancé and I love cooking together – we just moved into our first home together and have been having so much fun breaking in the kitchen!



I always have a cup of chai tea, but if I feel like something sweet I’ll have dessert at about 8:00 once I’ve switched off for the night. Enjoying a couple squares of quality dark chocolate, 2 dates with almond butter, or a homemade chocolate protein truffle is the perfect way to end the day – along with a relaxing bath!


Recipe: Power Protein Smoothie


  • 1 scoop Nuzest/Amazonia protein powder
  • 1/2 cup frozen berries
  • 1/4 frozen banana
  • 1 tsp chia seeds
  • 1 tsp psyllium husk
  • 1 tsp stevia granules or vanilla stevia drops
  • 1 tsp cinnamon
  • 1 cup ice
  • 1 cup almond milk


Blended in a high power blender. I love to top my smoothies with homemade granola.

Recipe: Chocolate Protein Truffles


  • 1 serving chocolate protein powder
  • 1 heaped tbsp. almond butter
  • ¼ cup brazil nuts
  • ¼ cup almond meal
  • 1 tbsp. cacao powder
  • 2 tbsp. buckinis/seeds
  • 1 tbsp. raw honey or stevia
  • 1 tsp. cinnamon
  • Desiccated coconut for rolling
  • Couple drops of filtered water


Place the ingredients into your food processor. Roll into balls, sprinkle cinnamon
on top or roll in desiccated coconut, and place in the freezer for 30 minutes.
Keep refrigerated for up to 5 days.

Join GoodnessMe Box and Jess Sepel for Summer Supper by the Beach, an intimate Wholefood Dinner, talk and Q&A. For more event details click here.

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