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My Day On A Plate: Sophie Fisher

This weeks My Day On A Plate comes from Sophia Fisher. Sophie is a 21-year-old food blogger from Sydney with a love of health and nutrition. Her instagram page @coconutandbliss is abundant with completely healthy yet indulgent alternatives, proving that deprivation is not necessary. One of the most common misconceptions is that eating healthily means restriction- Sophie proves that is certainly not the case!

6.30 am

I wake up and have a mug of hot water with half the juice of a lemon.


Breakfast time! My go-to breakfast is ‘Banoffee’ porridge- gluten-free oats cooked over the stove with a mashed banana, cashew milk, cacao, mesquite, nut butter and a tiny bit of coconut nectar. I love topping with a dollop of coconut yoghurt and some activated seeds and nuts. If I know I have a busy day ahead, I will add in a scoop of 180 Nutrition Coconut protein powder. Delicious!



Herbal tea is always necessary to start the day! At the moment I am loving herbal chai tea. The aroma is incredible!


Time to hit the gym! I usually do about 30 minutes of interval training on the treadmill (alternating between jogging, sprinting and walking). I then do around 20 minutes of resistance exercise. Abs are my favourite by far. I love doing a combo of ab bikes, mountain climbers, toe touches, Russian twists, plank, side plank and commandos. I ensure to drink a lot of water afterwards to rehydrate myself.


I’m someone who gets hungry every 2-3 hours throughout the day- eating regularly is a great way to keep that metabolism going! Usually I have an acai smoothie around this time, made with frozen acai, frozen banana, frozen raspberries, a date and coconut water. I love topping with a sprinkle of seeds and buckinis. I mix it up with a green smoothie from time to time. If I can’t have a smoothie, I love having a few dates filled with almond butter.



Lunch time! My absolute FAVOURITE would have to be smashed avocado on two slices lightly toasted spelt sourdough or gluten-free bread with a side of spinach leaves. If I know I have a full-on afternoon ahead at Uni or work, I will add a poached egg for some extra fuel!



Time for an afternoon treat! My favourite fruit is strawberries! I LOVE making a healthy fondue by mixing 1-2 tsp tahini, 1 tsp cacao, ½ tsp coconut nectar and a dash of hot water. I dip the strawberries in the mixture and it is crazy delish! If I’m out, a piece of fruit and a handful of tamari almonds is another go-to.


Dinner ALWAYS involves a lot of roast vegetables and leaves! I love having grilled fish or chicken with spinach, quinoa, roast pumpkin, roasted beetroot toasted walnuts and some goat’s cheese or haloumi with a delicious lemon honey dressing to add some zing!


About half an hour before bed, I begin to shut down. I close my laptop, turn off my phone and relax. Almost every night, I make my famous thick, hot cacao using coconut milk. So decadent and warming.


(Serves 2)


  • 2 cups coconut milk
  • 1 tsp vanilla
  • 1 generous sprinkle of cinnamon
  • 3 tsp coconut sugar
  • 2 heaped tbsp cacao
  • 1 heaped tsp tapioca flour/ arrowroot (optional, increases thickness)
  • ½ tsp sea salt
  • 1 tsp mesquite (optional)
  • 4 squares of quality dark chocolate, (I use loving earth 2 ingredient dark chocolate)


  1. Bring the coconut milk, vanilla and cinnamon to a simmer in a small to medium sized saucepan, over medium heat.
  2. Meanwhile, in a small bowl, place the coconut sugar, cacao, tapioca flour and mesquite (if using) and the salt.
  3. Pour a small amount of milk into the small bowl with the cacao mixture and stir until smooth.
  4. Transfer this smooth chocolate mixture into the saucepan with the rest of the milk. Stir well and add in the chocolate.
  5. Bring the mixture to the boil and allow to bubble for about 3-5 minutes or until it reduces to your desired thickness, stirring occasionally.
  6. Pour into 2 cups.
  7. I love mine with a dollop of coyo!
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