JSHealth 8-Week Meal Plan Eating is a huge part of the health equation. To support you during this program, I’ve put together an 8-week meal plan that is easy to follow, flexible, and full of delicious options.
Here’s how it works. For each mealtime, there are four options, and I’d like you to rotate those options during the 8 weeks – depending on what ingredients you have, and what you’re in the mood for. As you’ll see, I’ve also included ‘lazy’ options (for those days when you just can’t be bothered) and on-the-go options for busy bees. This program will teach you to eat intuitively, which is why I don’t believe in set/ structured meal plans that tell you exactly what to eat, and when. While they’re great in the short-term, they’re not sustainable. A plan has to end, but flexible eating is forever. Over the next eight weeks, you’ll be eating in tune with your body, and it will soon become second nature. This Meal Plan will support that. It contains my staple meals, and I – along with many clients – have found they work best for maintaining weight balance and overall health. When you click on each option, you’ll be taken to a PDF of the recipe. The recipes can also be found on my blog, www.jessicasepel.com, and in my latest book, Living the Healthy Life, which is designed to go hand-in-hand with this program. The Shopping List contains the things you should stock your fridge and pantry with each week, Use the Menu Planner on page 17 to map out your meals for the week, and to guide your grocery shopping. I’m not into overcomplicated cooking, so I stick to simple ingredients. I’ve also popped a list of my favourite meal ideas in the intuitive cooking pillar of each week of the program, in case you need more ideas and inspiration. If you’re confident in the kitchen, or have been on the healthy eating journey for a while, you can refer to the Meal Support PDF in the Resource section for even more ideas. So, in a nutshell, when it’s time to eat, choose one meal option from the four listed below. Whip it up in no time and eat it with pleasure.
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W E E K D AY S
To eat the JSHealth way, I encourage you to eat cleanly during the week, and indulge in moderation on the weekend by having 2 indulgent meals/snacks/ treats – and really savouring them.
PROTEIN GREENS +
GOOD FAT
VEGGIES GOOD CARBS
At every meal during the week, your plate should look like this: 1/2 greens and veggies, 1/4 protein, 1/4 good carbs (or gluten-free wholegrains/beans/legumes) and 1–2 tablespoons of good fat. This is the best way to achieve balance with food. Please refer to the JSHealth Eating Guide for further guidance on which foods to enjoy and which foods to avoid. It also contains useful information on portion and serving sizes.
ARE YOU VEGAN OR VEGETARIAN? Let’s talk protein replacements. You can swap any of the animal-based proteins in the meal plan for the below:
Tempeh or tofu (100g)
1-2 organic eggs
Lentils/chickpeas/beans (1/2 cup)
Goat’s cheese or ricotta (3-4 tbsp)
TOP TIP Eat every 2.5-3 hours to keep your metabolism and energy levels in check.
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BREAKFAST
Try to eat something within an hour of waking.
JSHealth Power Protein Smoothie
Warm Chia Oats
JSHealth Egg Bowl
JSHealth Bowl
OTHERWISE, WHIP UP AN OMELETTE
Include 1 egg or 2 egg whites for your protein hit, and throw in any greens you have on hand, such as spinach and zucchini. Top with avo and tuck in, along with 1 slice gluten-free/sourdough toast! FEEL LIKE SOMETHING SWEET?
Try the JSHealth Sweet Berry Protein Omelette or JSHealth Protein Pancakes.
NEED AN ON-THE-GO BREAKFAST?
JSHealth Signature Granola
Bircher Muesli topped
with Greek yoghurt and berries
with nuts, seeds or berries
Breakfast Balls
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JSHEALTH MINDFUL EATING TIP Don't forget you can have more food later. You are lucky enough to have access to delicious and abundant food. Don't feel the panic or pressure of needing to eat it all now. Tell yourself you can have some more later. This really helps people to overcome anxiety around meal time and overeating.
DRINKS After you’ve taken 30 minutes to digest, enjoy an English Breakfast tea or your one-a-day coffee (before 10am). See my Coffee Support PDF for advice on how to take your coffee.
SNACK 1
Mid-morning, enjoy one of the small snacks below. This is also a good time to sip on a green juice or your one-a-day coffee, if you haven’t had it already.
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2
1 green apple, sliced, smeared with a tbsp almond butter and a sprinkle of cinnamon.
2 JSHealth Sugar-Free Protein Balls Recipe found here - these are so good!
3
4
Celery/carrot/cucumber sticks with 2 tbsp hummus, tahini or cottage cheese.
1 boiled egg with veggie sticks.
NO TIME? Snack on 1/4 cup raw almonds/walnuts.
JSHEALTH MINDFUL EATING TIP Never allow yourself to get too hungry. The meal plan is designed to balance your blood sugar levels and keep you from getting too hungry. Please try to follow it carefully. 4
LUNCH
Sit down to a balanced lunch, and eat it mindfully and away from distractions like phones and computers. It’s crazy how much of a difference this makes to your mindset!
Build a JSHealth Meal or Salad
PONZU SESAME SALMON WITH ASIAN GREENS
Chop Chop Salad
T E R I YA K I SALMON BOWL
Power Bowl
Leftovers + handful of mixed greens Jessica Sepel - Living the Healthy Life RECIPES 132-311 SI.indd 207
10/11/2016 7:03 am
A NOTE ON SALAD DRESSINGS: For most of my salads, I use the Clean Life Salad Dressing. Feel free to get creative with dressings – there are plenty of yummy and healthy salad dressing recipes in my book, as well as throughout the program.
VEGGIE PROTEIN SWAPS
Refer to the vegetarian protein swaps on pages 2 or 7 - they won't fail you!
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NEED AN ON-THE-GO LUNCH?
Brown rice sushi (2 hand rolls) or a gluten-free wrap filled with salad and protein.
JSHEALTH MINDFUL EATING TIP Remove all guilty thoughts around food. Guilt manifests as physical stress. Breathe it out. Let it go. This program will help you to combat guilty eating, and heal your relationship with food.
SNACK 2
Enjoy a protein-rich snack at around 4-5pm to keep your sugar cravings at bay and tide your appetite over til dinnertime. See the JSHealth Eating Guide to learn more about the 4-5pm snack!
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2
JSHealth Blood Sugar-Balancing Smoothie. Recipe found here
150g-200g Greek yoghurt or coyo mixed with cinnamon and stevia powder. Add 1 tbsp of protein powder for the protein boost if you wish.
3
4
Cut-up veggie sticks with 2 tbsp hummus/tahini/cottage cheese.
2 JSHealth Sugar-Free Protein Balls. Recipe found here
NO TIME? Snack on 1/4 cup raw almonds/walnuts.
JSHEALTH MINDFUL EATING TIP Take 3 deep breaths before each meal. By doing this, you’ll be forced to stop, relax and slow down before you eat. This reduces anxiety around food, and encourages you to eat more slowly and mindfully. Taking the time to breathe will help you to better digest your food, too. Try doing this before your next snack and you’ll notice its calming effect. 6
DINNER
When dinnertime rolls around, build a balanced JSHealth Meal by including all the important nutrients. Simply choose one option from each column to create a plate that’s as delicious as it is nutritious.
3-STEP JSHEALTH DINNERS JSH PROTEIN
JSH SIDE
JSH EXTRAS
CHOOSE 1
CHOOSE 1 - 2
CHOOSE 1
+
Japanese-Inspired Salmon
+
Cauliflower/Broccoli Rice
1-2 cups Fresh Green Salad with Colourful Veggies Jessica Sepel - Living the Healthy Life RECIPES 132-311 SI.indd 191
Zucchini Pasta Chicken Teriyaki Moroccan Chicken Skewers
4/11/2016 2:38 pm
(e.g. Cucumber, Carrot, Onion, Red Pepper, Fennel, Avocado)
Cauliflower/Sweet Potato Mash
1/2 cup Gluten-Free Grain
Sesame Carrots
OPTIONAL
Herb & Almond Crusted Snapper
Sweet Potato Wedges
HEALTHY SAUCES
Fish in a Bag
Garlic-sautéed Greens
Zucchini Lentil Bolognese
Mixed Roast Veggies
Healthy Burger
Curried Kale
Healthy Satay Sauce Healthy Tomato Sauce Miso Sauce The Clean Life Dressing Lemon-Cumin Dressing
VEGGIE PROTEIN SWAPS
Tempeh or tofu (100g)
1-2 organic eggs
Mix of beans and legumes (1/2 cup)
Goat’s cheese or ricotta (3-4 tbsp)
A NOTE ON MEAT: If you’re not vegan or vegetarian, aim to eat organic, grass-fed meat 1-2 times a week.
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VEGETARIAN DINNER OPTIONS If you’re vegetarian, switch out the animal protein in any of the options above or opt for one of the yummy meals below - they all contain the healthy nutrients you need to function at your best.
Cauliflower Arancini
Healthy Fried Rice
Lentil Ragu
Veggie One-Pan Dinner
QUICK TIP: For those of you who are plant-based, don’t be afraid to add healthy flavour to your veggies! I love sautéing veggies in a pan with coconut oil and mixed spices, along with lentils. It’s deliciously satisfying. There’s a great sautéed brussels sprout and lentil dish on my blog.
ARE YOU ON A WEIGHT LOSS JOURNEY? If so, I suggest only adding a starch to your dinner (eg. sweet potato, pumpkin, beetroot, rice, quinoa) 1-2 times a week. On the other nights, simply serve up your protein with greens. For more direction on which veggies are considered a starch, check out the JSHealth Eating Guide. The guide also has portion sizes for starches.
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HOW TO BUILD A JSHEALTH MEAL What if you want to get creative and come up with your own healthy meal? You can! The below step-by-step plan can be used for breakfast, lunch or dinner. Once you get the hang of the below, you will start to see just how EASY healthy cooking can be.
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2
FRESH BASE
TASTY VEGGIES
2-3 cups greens of choice:
1 cup colourful veggies of choice:
• • • •
•
Rocket Mixed lettuce Cos lettuce Sautéed spinach/kale
• • •
Fresh carrots, cucumber, capsicum, red onion, fennel Roast veggies Grilled zucchini strips Cauliflower rice
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4
PROTEIN
GOOD CARBS
150-200g of your protein of choice (organic is best):
1/2 cup slow-release carbs:
• • • • •
•
Organic chicken breast Grilled white fish/salmon Organic grass-fed meat 100g tofu/tempeh 1-2 organic eggs
• • •
Boiled quinoa/brown rice/ basmati rice Roasted pumpkin/sweet potato Lentils/beans Roasted beetroot
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6
GOOD FAT
SAUCE/DRESSING
Choose one good fat to keep your satiety in check:
The best part! Choose one:
• •
• • • •
•
1/4 avocado Sprinkle of flaked almonds/ pumpkin seeds Drizzle of flaxseed oil
The Clean Life Dressing JSHealth Satay Sauce JSHealth Miso Dressing Creamy Tahini Dressing
+ EXTRA YUMMIES • •
Sprinkle nutritional yeast on warm meals for a cheesy flavour Add curry powder to veggies for a hit of flavour
• • •
Spice up your meals with pre-made spices Drizzle lemon juice on your meals Use Celtic/Himalayan sea salt to season
For a more detailed guide to Building a JSHealth Meal, click here. 9
JSHEALTH MINDFUL EATING TIP Bless your food. One of my favourite things to do is sit in front of my meal and say a genuine ‘thank you’ for the food in front of me. I love acknowledging how lucky I am to have nourishing food that will give me the energy and nutrients my body needs to thrive.
POST-DINNER
After you’ve digested dinner, sip on a rooibos chai tea with warm almond milk and cinnamon or vanilla stevia, or your herbal tea of choice. This usually hits the spot for me, but if you’re craving something sweet, feel free to enjoy one JSHealth-approved sweet treat twice a week.
MY FAVOURITE SWEET TREATS
•
2-3 squares of 70-85% dark
•
1 cup berries
chocolate
•
3-4 tbsp Greek yoghurt with
•
2 JSHealth Sugar-Free Protein Balls
cinnamon, vanilla stevia and 1 tbsp
•
1-2 JSHealth Bliss Balls
vanilla protein powder. Mix together.
A NOTE ON ALCOHOL: During the week, I’d like you to go alcohol-free. On weekends, you can enjoy 1-2 drinks – either red wine, or gin/vodka/whiskey mixed with soda and fresh lime. For more info, here’s a PDF of the best alcohol choices.
JSHEALTH MINDFUL EATING TIP Put away your phone and technological devices when you’re eating. I swear by this – it’s a simple act that helps you to feel much more connected to your food. Also, when you’re not distracted, you can focus on your food, meaning you’ll feel satisfied and full quicker than you would if you were scrolling through social media.
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WEEKENDS
On the weekends, you can relax a little bit – remember, balance is eating cleanly 80% of the time, and indulging 20% of the time. Your body can handle a couple of treats; it just can’t handle an influx of them, so choose wisely! Otherwise, you can continue to follow the weekday meal plan.
BREAKFAST
Even if you’re having a lazy morning, try to eat something within an hour of waking.
Acai Bowl
Avo Smash
Protein Pancakes/Blender Pancakes
JSHealth Egg Bowl
WANT A LAZY OPTION?
Enjoy two eggs your way, along with sautéed greens and 1/4 avocado. Serve with 1 slice of gluten-free or sourdough toast. 11
JSHEALTH MINDFUL EATING TIP Start your day on a calm note. To wake up wonderfully and ease stress around food, try to start your day as calmly as possible. Meditate, go to yoga, or do some breathing exercises (which you’ll learn about in the program) to relax your mind and body. That way, when it’s time for breakfast, you’ll be in a calm state of mind.
DRINKS After you’ve taken 30 minutes to digest, enjoy an English Breakfast tea or your one-a-day coffee (before 10am). See my Coffee Support PDF for advice on how to take your coffee.
SNACK 1
Mid-morning, enjoy one of the small snacks below. This is also a good time to sip on a green juice or your one-a-day coffee. If you’ve slept in or had a late brekkie, it’s okay to skip this snack.
1
2
1/2 cup berries + a handful (1/4 cup) raw almonds.
2 JSHealth Sugar-Free Protein Balls Recipe found here - these are so good!
3
4
Celery/carrot/cucumber sticks with 2 tbsp hummus, tahini or cottage cheese.
1 boiled egg with veggie sticks.
JSHEALTH MINDFUL EATING TIP Trust in your body. Say positive affirmations before your meals. I love saying, “This food is going to nourish and energise my body,” “I trust my body knows how to digest and metabolise this food,” and “I’m so grateful for this plate of nourishing food.” 12
LUNCH
Sit down to a balanced lunch, and eat it mindfully and away from distractions like phones and computers. Focus on that delicious plate of food in front of you, and savour every bite.
PONZU SESAME SALMON WITH ASIAN GREENS
Make a JSHealth Meal or Salad
Chop Chop Salad
T E R I YA K I SALMON BOWL
Leftovers + handful of mixed greens Jessica Sepel - Living the Healthy Life RECIPES 132-311 SI.indd 207
Build a JSHealth Meal
10/11/2016 7:03 am
WANT A LAZY OPTION?
Whip up a 2-egg omelette with sautéed greens and avo smash.
VEGGIE PROTEIN SWAPS
Tempeh or tofu (100g)
1-2 organic eggs
Mix of beans and legumes (1/2 cup)
Goat’s cheese or ricotta (3-4 tbsp)
13
NEED AN ON-THE-GO LUNCH?
Brown rice sushi (2 hand rolls) or a gluten-free wrap filled with salad and protein.
JSHEALTH MINDFUL EATING TIP Stop counting calories. Count nutrients instead. This meal plan has been carefully and nutritionally formulated. It works, so please try to stick to it. Counting calories is unsustainable, and only adds stress to your life. The JSHealth method is a balanced, wholefood way of eating that hones in on nutrients instead, and incorporates all the food groups.
SNACK 2
Enjoy a protein-rich snack at around 4-5pm to keep your sugar cravings at bay and tide your appetite over til dinnertime. See the JSHealth Eating Guide for more information about the nutrition behind this.
1
2
JSHealth Blood Sugar-Balancing Smoothie. Recipe found here
150g-200g Greek yoghurt or coyo mixed with cinnamon and stevia powder. Add 1 tbsp of protein powder for the protein boost if you wish.
3
4
Cut-up veggie sticks with 2 tbsp hummus/tahini/cottage cheese.
2 JSHealth Sugar-Free Protein Balls. Recipe found here
JSHEALTH MINDFUL EATING TIP It’s okay to snack. Don’t be afraid of having 5 small meals per day. This will keep your blood sugar levels balanced and your energy levels up. Over time, it’ll also help you to overcome bingeing and emotional eating. 14
DINNER
If you’re cooking yourself, simply use the Build a JSHealth Meal guide on page 9.
When eating out on weekends, always opt for a lean protein option with a side of veggies and salad. If you’re at an event or a place with limited options, don’t stress – just make the best choices with what’s available to you.
TOP TIPS ON EATING OUT
Enjoy a protein-rich snack before going out. This will curb your hunger and prevent you from overeating. Go fresh. The first thing I look at on a menu is the salad selection. If there are limited options, check out the sides – you’ll usually find a garden salad or steamed veggies to enjoy before or with your main meal. Avoid the bread basket and order a fresh garden salad to start instead. Opt for grilled and steamed foods. Say no to fried foods! I often ask for the chef to use less oil – not because I fear fat, but because I’m concerned about the type of oils they choose. Choose grilled fish, chicken or lean meat for your main. If you’re a vegetarian, skip the pasta- and rice-based mains and go for veggie stirfries, minestrone soup or a variety of sides and salads. Order extra veggies instead of rice/potatoes. Our bodies just don’t need the extra fuel at that time in the evening. Ask for dressings or sauces on the side, or for the chef to go light with them. Cold-pressed extra-virgin olive oil, balsamic and lemonbased dressings are best.
JSHEALTH MINDFUL EATING TIP Remove judgement and negative thoughts around your meals. Get rid of the mentality that food is ‘good or bad’. Food is here to nourish our bodies and give us energy. Be kind. Choose foods based on how they make you feel. Connect to which foods make you feel well, and which foods don’t.
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TREATING YOURSELF
Balanced eating includes indulging (in moderation), so designate a treat day on the weekend. Mine is Saturday. Now, this isn’t a day to go crazy and stuff yourself with everything in sight – it just means being a bit more laid back with your eating routine.
To sustain your healthy way of living, it’s important to treat yourself. This will prevent you from feeling deprived, which often leads to overeating in the long-term.
My suggestion is to pick 1-2 indulgent meals/snacks. It helps to think of the treat in advance and then sit down with it and eat it mindfully and with joy – not guilt. There are some seriously good, wholesome sweet treats in my book, on the blog and in The JSHealth Program.
When you start to embrace the healthy life, your tastebuds will adapt, and you’ll begin craving the healthier options that don’t contain refined sugar. That is the goal. For example, these days, I often crave dark chocolate, Nice-Cream, Healthy Brownies and Bliss Balls (see recipes below). However, I do also indulge in not-so-healthy foods occasionally. Gelato is my absolute favourite treat – I order a scoop every few weeks, and savour it. I also enjoy 1-2 glasses of wine on the weekends, and dessert on Saturday nights.
Salted Caramel
Healthy Brownies
Bliss Balls
Nice-Cream
1 Brownie
2 Bliss Balls
1 cup
The trick is to eat your treat with mindfulness, moderation and no guilt. Because when you nourish your body with healthy foods most of the time, there’s no reason to feel bad about indulging every now and then.
That’s all from me! You can use the Weekly Menu Planner below to plan your meals for each week and guide your shopping, or fill it in as you go to keep track! I hope you enjoy creating these delicious and nourishing meals - healthy food is so good! 16
W E E K LY M E N U P L A N N E R
MONDAY
WEEK
TUESDAY
WEDNESDAY
BREAKFAST
SNACK 1
BREAKFAST
SNACK 1
BREAKFAST
SNACK 1
LUNCH
SNACK 2
LUNCH
SNACK 2
LUNCH
SNACK 2
DINNER
POST-DINNER
DINNER
POST-DINNER
DINNER
POST-DINNER
THURSDAY
FRIDAY
BREAKFAST
SNACK 1
BREAKFAST
SNACK 1
LUNCH
SNACK 2
LUNCH
SNACK 2
DINNER
POST-DINNER
DINNER
POST-DINNER
SATURDAY BREAKFAST
SNACK 1
SUNDAY BREAKFAST
SNACK 1
NOTES
TOP TIPS BREAKFAST Eat within an hour of waking. SNACK 1 Enjoy one coffee + a mid-morning snack.
LUNCH
SNACK 2
LUNCH
SNACK 2
LUNCH Eat mindfully and away from distractions. SNACK 2 Enjoy a protein-rich snack around 4pm. DINNER Remember my eating out tips!
DINNER
POST-DINNER
DINNER
POST-DINNER
POST-DINNER Enjoy up to 2 JSHealth Treats a week.