Nutritionist Jessica Sepel Rates The Day On A Plate Of This 9-5er

We get real about what we eat in the Amodrn office.

day on a plate
Image: @allyw_

Welcome to Amodrn’s new series where we get nutritionist Jessica Sepel of JSHealth to rate our team’s typical day on a plate. First up is Ally Williams, GM of Australia. Ally goes to F45 3-4 times a week and alternates between strength training, walking and reformer Pilates every other day. To complement her active lifestyle, Ally chooses to fuel her body in a way that provides enough energy to sustain her throughout the day and keep her metabolism firing. Here’s what Jess had to say!

Ally Williams—Australian GM, Amodrn

day on a plate
Image: @allyw_


Two pieces of Helga’s gluten-free toast, 1 with avocado and vegemite, 1 with tomato, a boiled egg and lemon juice (sometimes with a smidge of pesto if I’m feeling it), plus one ¾ skim latte or Nespresso pod with high protein light milk.
Jess says: “This is a balanced breakfast with a combination of protein from the egg, heart-healthy mono-unsaturated fats from the avocado and complex carbohydrates. The tomato is a good source of vitamin C and the antioxidant lycopene (which gives fruits and vegetables their red colour). The Helga’s bread is okay to have in moderation, although it does contain vegetable oil, sugar and thickeners. A better option would be to go to your local bakery and see what gluten-free sourdough breads they have on offer.”
*After much searching, Ally has now discovered an entirely gluten-free sourdough range in Harris Farm and it is, quote, life-changing.

day on a plate
Image: @allyw_

Mid-morning snack

Green juice (cucumber, apple, orange, spinach, zucchini, lemon, ginger) or a protein shake (Oxygen whey protein, 24g protein), strawberries or celery and cucumber with hummus.
Jess says: “A green juice is a great way to get extra veg into your diet, but try making it into a smoothie, as juicing tends to extract majority of the fibre from the vegetables. Strawberries are extremely rich in vitamin C but try pairing them with a small handful of nuts or a few dollops of Greek yoghurt to add protein and healthy fats. This will make the snack more substantial.”
*Ally wants Jess to know that she does, in fact, use a Vitamix so no nutrients are lost in the process!


Tuna in brine (60g), 1 teaspoon of mayo, fresh lemon juice, ½ cup black rice, ½ a tomato and cucumber, spinach or kale leaves, salt and pepper, steamed beans or broccoli OR baked chicken breast (sometimes garlic and wholegrain mustard, or satay or pesto), green vegetables (beans, broccoli, zucchini) with lemon juice OR poached chicken salad with ½ cup quinoa or black rice, ½ a tomato and a cucumber, spinach and kale leaves, roasted cauliflower, natural yoghurt with cumin and lemon.
Jess says: “This is another balanced meal that will help keep you satiated and provide you with slow-releasing energy. Tuna is a great source of protein and rich in anti-inflammatory omega-3 fatty acids. The mayonnaise is okay to enjoy in moderation, although try look for a brand that uses olive oil instead of vegetable oils or make your own healthy version. Alternatively, you could use mashed
avocado, tahini or Dijon mustard. The black rice is a delicious complex carbohydrate and the vegetables contain an abundance of vitamins and antioxidants.
“The chicken breast is a lean source of protein and baking is a delicious healthy alternative to frying. Green veggies offer antioxidants, fibre and hydration. Specifically, broccoli is a good source of vitamin C, plant-based iron and assists with liver detoxification. Add in a serving of complex carbohydrates to this for extra fibre and energy. You may like to add quinoa, brown rice, sweet potato or pumpkin.”
“Poaching is another healthy cooking option and is delicious when paired with quinoa or brown rice. These low-GI wholegrains will keep you fuller for longer. Tomato and cucumber are extremely hydrating and the dark leafy greens are rich in vitamins A, C, E and K.”
*Ally has since made the swap to dijon mustard and there’s no more mayonnaise in sight!

day on a plate
Image: @allyw_


Sweet chilli tuna mini can, or cheddar cheese with apple, or a mini YoPRO protein yoghurt.
Jess says: “A protein-rich 4-5pm snack will stabilise your blood sugar levels and help sustain you till the next meal. Staying satiated between meals is the key to good energy and prevents us overeating at our next meal. My advice is to swap the sweet chilli flavoured tuna for plain tuna in spring water. Often, flavoured tuna contains vegetable oils and added sugar. You can add your own chilli flakes, a drizzle of extra virgin olive oil and lemon juice. The YoPRO yoghurt is high in protein and a good source of calcium and probiotics. It also contains the enzyme lactaste which assists with the breakdown and digestion of lactose (a sugar in milk products), suitable in small quantities for those with lactose intolerance.


Chicken or beef stir-fry with beans, broccoli, carrot, zucchini, bok choy and sometimes with black rice OR three small turkey rissoles (homemade with lean turkey mince, grated carrot, zucchini, garlic, dijon mustard, paprika, cumin and onion) with salad or roasted sweet potato, potato and cauliflower OR carrot and steamed greens.
Jess says: “These dinner options sound super quick to whip up, have an abundance of veggies and can be flavoured with herbs and spices. Broccoli and bok choy are detoxifying cruciferous family veggies, carrots are rich in the antioxidant beta-carotene, which gives orange veggies their colour and convert to Vitamin A, and beans are a good source of plant-based protein and iron.”
“Home-made rissoles are so much healthier than store-bought and you know exactly what’s going into them. You have yourself a good source of lean protein, colourful veggies and complex starchy carbohydrates.”

day on a plate
Image: @allyw_


Occasional chocolate Scotch Finger or dark chocolate to satisfy my cravings!
Jess says: “Yum! Indulgence is so important to get out of the diet mentality. At JSHealth we actually want you to indulge, this is part of a healthy life! Dieting and restriction just lead to starvation which causes overeating or bingeing and then comes the self-loathing. It becomes a vicious cycle.”

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