This Is Exactly What Jessica Sepel Eats In A Day

Who doesn’t love the advent of summer? The days get longer, the nights get warmer and summer fruits and veggies are ripe and abundant. As the seasons change, I always adapt my diet accordingly. On the weekends, I head to my local farmers’ market to see which produce is fresh and abundant. Here’s my typical summer’s day on a plate.  

7am: Every morning, I wake up and have a glass of warm water with a fresh squeeze of lemon or apple cider vinegar and I pop a probiotic. This stimulates the gastric juices in the stomach, which assists with digestion and the assimilation of nutrients.

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Happy Sunday my gals ☺️ TRUTH… ?………Sunday’s used to be a really bad day for me. Really bad. They were full of so much anxiety and pressure. I would put myself under enormous pressure about the week ahead to “be on my perfect diet”, that I would crack under the pressure and end up bingeing or overeating on the foods I was about to deny myself of. Sunday nights.. I used to crawl up in a ball with stomach pains because I had over eaten on those foods. I was also immersed in terrible amounts of guilt that resulted in self loathing for days to come. It was so sad. Those days, if I didn’t stick to my calorie allowance for the day, I would berate myself like you can’t even imagine. I would obsess over every mouthful of food. You see… I was weight conscious, not health conscious, a big difference. I was eating for skinny, not healthy. • Today I realised how different my Sunday’s have become. I felt proud of how far I’ve come. I gave up diets 5 years ago, so there is no more pressure of “my diet starts tomorrow”. And when there is no pressure … obsession, fear and anxiety starts to dissolve. See, everyday is a healthy day focussed on balance. There is no good day or bad day. I just focus on eating to nourish and fuel my body. • NOW, I count nutrients. I choose foods based on how they make me feel, because I’m so deeply grateful and connected to my body. I eat to nourish my body with self care as the intention. I eat an abundance of healthy wholefoods with so much joy, but I also give myself permission to indulge or to be flexible on the weekends – this means not following a perfectly healthy meal plan, but doing the best I can to feel good. NOW, I choose healthy, nourished, energised and happy over skinny and deprived. You know that I’m here for you… you are NOT alone. So my advice to break this cycle is: be kind, please let go of that latest trendy diet, and focus on your health first. X • Comment below if you can relate to my story ?✨?

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8am: After 20 to 30 minutes of exercise (I alternate between yoga, walking and HIIT), I have a nourishing, nutrient-rich breakfast. In summer, I crave cooling foods, so I alternate between chia pudding, overnight oats and smoothies (my favourites are almond dream and my signature power protein). On weekends, I’ll treat myself to my homemade protein pancakes or have cooked eggs with greens, avocado and seeded toast. While I’m eating breakfast, I have my one-a-day coffee (usually an almond piccolo latte).

10.30am: Around this time I’ll have a green juice or some veggie sticks with hummus. I also keep my water bottle with me throughout the day to ensure I’m staying hydrated.

1pm: For lunch, I love to have a fresh summer salad. I follow the build-a-meal guide in the JSHealth App to keep my meals interesting and creative. It’s essentially a seven-step guide to help you build a balanced meal. If I’m out at meetings or events, I’ll stop by a healthy salad bar and use the guide to construct a nutritious dish. I love having some form of protein (tempeh, tuna, salmon or chicken) with good-quality carbohydrates, plenty of greens, avocado and a healthy dressing of olive oil and lemon.

4-5pm: I’m a firm believer in eating a mid-afternoon snack. I’ve found this to be an effective way to prevent overeating and sugar cravings later in the evening. I alternate between two JSHealth protein balls, healthy muesli slice or Greek yoghurt mixed with berries and protein powder.

7pm: I try to eat an early dinner as it helps me to digest my food properly before bed. I love to keep summer dinners easy and fresh. Lately, I’ve been loving my gut-healing salmon and cauliflower rice bowl. It’s loaded with the essential macronutrients that keep us satiated, plus it’s nice and light for those warm summer nights. I always make extra for lunch the next day. 

8pm: After dinner, I love to have a cup of chai tea with some almond milk. If I feel like something sweet, I’ll have a JSHealth treat, dates with almond butter or a couple of pieces of dark chocolate. I believe that indulgence plays a key role in living a healthy life, so I never deprive myself. It’s all about balance and mindful eating.

Gut-healing Salmon & Cauliflower Rice Bowl

Serves: 2


  • 10-12 Brussels sprouts, chopped in half
  • 3 tbsp olive
  • Himalayan salt
  • 2 salmon fillets, sustainably-sourced or organic
  • 1 bunch kale, washed and shredded
  • ½ head cauliflower, pulsed into a rice-like consistently (you can also use store-bought cauliflower rice)
  • 1 tsp curry powder or ground turmeric

For the marinade

  • ¼ cup tamari sauce
  • 1 tsp Dijon mustard
  • 1 tsp sesame oil
  • 1 tsp honey or maple syrup (optional)
  • 1 tbsp sesame seeds


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