So you're not a whiz in the kitchen. No worries, neither are we. That's why when we set out to find the best food whisperer to help guide you through your dietary resolutions this year, we picked Jessica Sepel. She's an Australia-based nutritionist who used to be a serial dieter, but eventually realized that there was more to life than counting calories. Since then, she's been helping people feel good about what they eat with her colorful, healthy, and easy-to-make recipes. So even if you kinda hate cooking, we've got you covered with four weeks (Monday through Friday) of breakfast, lunch, and dinner recipes that pretty much anyone can follow.
Here, you'll find Week 1 of that plan. Next week, on January 8, we'll drop Week 2. Then, we encourage you to repeat the plan for another two weeks — or download Sepel's app JSHealth for even more recipes — to finish out the month. From protein pancakes to stir-fries, you should never feel deprived. If you do, Sepel recommends simply adding a snack, such as a protein smoothie, veggie sticks with hummus, or Greek yogurt with berries, to your day.
The goal here is to feel full, nourished, and satisfied. Food is fuel and it should never be restricted in any way that doesn't make you feel good. So read on for Jessica's meal plan — we're sure it'll help you start out 2020 on a balanced note. — Molly Longman
Please note that some of these recipes repeat throughout the week in an effort to cut down on your time in the kitchen, so please read the entire week before you start cooking!
This recipe is perfect for mornings when you’re in a hurry, as it only takes five minutes to throw together. It contains spinach for a hit of green and chia seeds or psyllium husk for fiber to keep you satiated for hours.
Serves: 1
Ingredients:
- 1 serving (25g) protein powder or 2 tbsp LSA (linseed, sunflower seed, and almond) mix or 2-3 tbsp Greek yogurt
- 1 tbsp almond or peanut butter
- 1–2 tsp stevia powder or stevia liquid (optional)
- ½ tsp ground cinnamon ground
- Pinch of Celtic sea salt
- 1 tbsp chia seeds or psyllium husk
- ½ cup frozen berries or ¼ frozen banana
- ½ cup spinach leaves (optional)
- ½ cup unsweetened almond or coconut milk
- ½ cup ice cubes
- ½ cup filtered water
To serve (optional):
- Desiccated coconut
- ¼ banana, sliced -JSHealth Signature Granola (or any granola)
- Mixed nuts, chopped
Prep:
1.) Place all of the ingredients into a high-speed blender and blitz until combined.
2.) Pour the smoothie into a glass or bowl and top with desiccated coconut, sliced banana, homemade granola and nuts for the crunch factor.
JS QUICK TIP: I like to add ¼ tsp xanthan gum, which can be found at most health food stores, to thicken my smoothies!Photo: Courtesy of JSHealth.MONDAY LUNCH: JSHealth Rainbow Bowl
8.) To make the dressing, combine all of the ingredients in a bowl and whisk. Set aside.
9.) To serve, divide the cauliflower, carrot, and chickpeas between two bowls. Add the kale and cherry tomatoes, sprinkle with extra sesame seeds and drizzle over lemon tahini dressing.
JS QUICK TIP: You can swap any of the plant-based protein options for 100 to 150g (about 3 or 4 ounces) of your favorite animal protein.Photo: Courtesy of JSHealth.MONDAY DINNER: One-pan Japanese Salmon
This Japanese-inspired recipe is full of healthy fats and nutrients from the greens and sweet potato.
For the marinade: - 1 tbsp sesame oil
- ¼ cup tamari sauce
- ½ tbsp Dijon mustard
- 2 tbsp sesame seeds
- 1 tbsp honey (optional)
Prep:
1) Preheat the oven to 390°F (200°C). Line a baking tray with baking paper.
2) Place the sweet potato on the
baking tray, leaving room for
the salmon and broccolini. Drizzle with 1 tbsp coconut oil. Toss to coat. Sprinkle sesame seeds and sea salt. Roast in the oven for 25 minutes.
3) Meanwhile, make the marinade by placing all of the marinade ingredients in a bowl. Whisk until combined.
4) Remove the tray from the oven and add the broccolini. Drizzle the remaining coconut oil and another sprinkle of sea salt. Next, place the two salmon fillets in the middle of the baking tray and drizzle with the marinade. Place in the oven for 12 to 15 minutes, or until it's cooked to your liking. Serve with brown rice, if desired.
JS QUICK TIP: You can swap out the animal-based protein for 1/2 cup of lentils, chickpeas, or beans. You could also do 100g tempeh or tofu. Photo: Courtesy of JSHealth.TUESDAY BREAKFAST: Warm Chia Oats
This breakfast is so nourishing and satisfying — it's my go-to on chilly mornings. Top it with raw nuts, berries, banana, or a dollop of nut butter.
Serves: 1
Ingredients:
- ⅓ cup organic oats
- 1 tbsp chia seeds
- 2 cups water, almond or coconut milk
- 1 tsp cinnamon
- Raw nuts, to serve
- Fresh berries, to serve
Prep:
1) Place the oats, chia seeds and 2 cups of water, almond, or coconut milk in a bowl. Allow to soak overnight.
2) In the morning, add the mixture to a pot and place on stovetop over medium heat.
Bring mixture to boil, then reduce heat and simmer until fully cooked. This should take 10 to 12 minutes.
3) Once the oats are cooked, stir in the cinnamon and top with berries or nuts.
JS QUICK TIP: Enjoy a serving of protein with your oats to keep your blood sugar levels stable. I like 2 tbsp Greek yogurt, 2 tbsp LSA mix, or 1 serving (25g) of protein powder. Photo: Courtesy of JSHealth.TUESDAY LUNCH: One-pan Japanese Salmon
For the marinade: - 1 tbsp sesame oil
- ¼ cup tamari sauce
- ½ tbsp Dijon mustard
- 2 tbsp sesame seeds
- 1 tbsp honey (optional)
Prep:
1) Preheat the often to 390°F (200°C). Line a baking tray with baking paper.
2) Place the sweet potato on the
baking tray, leaving room for
the salmon and broccolini. Drizzle with 1 tbsp coconut oil. Toss to coat. Sprinkle sesame seeds and sea salt. Roast in the oven for 25 minutes.
3) Meanwhile, make the marinade by placing all of the marinade ingredients in a bowl. Whisk until combined.
4) Remove the tray from the oven and add the broccolini. Drizzle the remaining coconut oil and another sprinkle of sea salt. Next, place the two salmon fillets in the middle of the baking tray and drizzle over the marinade. Place in the oven for 12 to 15 minutes, or until it's cooked to your liking. Serve with brown rice, if desired.
JS QUICK TIP: You can swap out the animal-based protein for 1/2 cup of lentils, chickpeas, or beans. You could also do 100 g tempeh or tofu. Photo: Courtesy of JSHealth.TUESDAY DINNER: Easy Chicken and Veggie Stir-Fry
When I need a dinner that’s ready in a flash, a quick, veggie-packed stir-fry is my go-to!
Serves: 2
Ingredients:
- 4 cups chopped mixed vegetables (I love broccoli, carrots, cabbage & snow peas)
- 1 tbsp coconut oil
- ½ red onion, thinly sliced
- 2 garlic cloves
- 2 small chicken breasts, sliced thinly
- 2 tbsp tamari
- 1 tsp chili flakes
- 1 tbsp sesame seeds
Prep:
1) Chop your vegetables of choice. Set aside.
2) Heat coconut oil in a large non-stick frypan on medium heat.
7) Sprinkle with sesame seeds and some extra chili flakes. Divide into bowls and serve with brown rice, if desired.
JS QUICK TIP: Swap out the animal-based protein for lentils, chickpeas, beans (or a mix), or 100g tempeh or tofu. Photo: Courtesy of JSHealth.WEDNESDAY BREAKFAST: Eggs with Greens
This is such an easy breakfast! Full of satiating fat and protein to keep you full all morning.
Serves: 1
Ingredients:
- 2 tbsp extra virgin olive oil
- 4 leaves kale, washed and roughly chopped
- 2 eggs
- ¼ avocado, sliced
- Sea salt and pepper, to taste
- 2 slices of bread of choice
2) Crack each egg into a separate bowl. Heat remaining olive oil in a pan and add the eggs, one at a time. Fry for 2 to 3 minutes, or until the white has set, but the yolk is still runny.
7) Sprinkle with sesame seeds and some extra chili flakes. Divide into bowls and serve with brown rice, if desired.
JS QUICK TIP: Swap out the animal-based protein for lentils, chickpeas, beans (or a mix), or 100g tempeh or tofu. Photo: Courtesy of JSHealth.WEDNESDAY DINNER: Lentil and Cauliflower Curry
Cooking curries at home does not have to be a complex process or require a huge ingredient list. This vegan curry is quick to make, fragrant, and nourishing.
Serves: 2 or 3
Ingredients:
- 2 tsp coconut oil
- 1 brown onion, finely chopped
- 2 tbsp chopped coriander stalks
- ½ tbsp curry powder
- ½ tsp ground turmeric
- ½ head cauliflower, cut into florets
- 1 tin brown lentils, rinsed and drained
- 1 tin coconut milk
- ½ cup water or vegetable stock
- 2 large handfuls baby spinach
- Sea salt, to taste
- Black pepper, to taste
To serve: - 1 to 1 ½ cups cooked brown rice or quinoa
- ¼ cup toasted cashews
- Fresh chili (finely diced) or chili flakes (optional)
- Coriander leaves (optional)
2) Add the cauliflower and stir to coat in the curry spice mix. Allow to brown for 2 to 3 minutes as you pour in the lentils, coconut milk, and water or stock. Season to taste.
3) Bring to a boil before turning the heat down to a simmer for 10 minutes, or until the cauliflower is cooked through. Add the baby spinach to the saucepan and stir through to wilt. Remove from the heat.
4) Serve with brown rice or quinoa, toasted cashews, chili and coriander leaves, if using.Photo: Courtesy of JSHealth.THURSDAY BREAKFAST: Bircher Muesli
This is my healthy version of Bircher Muesli. It’s quick, easy and you can make a big batch and refrigerate for up to a week.
Serves: 3 or 4
Ingredients:
- 1 cup organic rolled oats
- 1 cup water or milk of choice
- 1 serving (25g) protein powder or LSA mix (optional)
- 1 grated apple
- ½ cup slivered almonds
- ¼ cup sunflower seeds or pumpkin seeds
- 1 tsp sesame seeds
- 1 tbsp shredded coconut
- ¼ cup goji berries or dried cranberries
- ½ tsp cinnamon
- A handful of strawberries or berries
- 2 tbsp Greek yogurt
- 1 tsp raw honey, maple syrup, or stevia (optional)
Prep:
1) In a large bowl, stir the rolled oats with water or milk. Place the bowl in the fridge and allow to soak for 6 to 8 hours, or overnight.
2) Once soaked, combine the oats with the remaining ingredients and stir
through. Serve immediately. This Bircher muesli can be stored in the fridge for up to four days.
JS QUICK TIP: I use Nuzest Pea Protein or Vanilla Whey Myprotein (from the UK). If you’re lactose intolerance, use coconut yogurt instead of regular yogurt. Photo: Courtesy of JSHealth.THURSDAY LUNCH: Lentil and Cauliflower Curry
Serves: 2 or 3
Ingredients:
- 2 tsp coconut oil
- 1 brown onion, finely chopped
- 2 tbsp chopped coriander stalks
- ½ tbsp curry powder
- ½ tsp ground turmeric
- ½ head cauliflower, cut into florets
- 1 tin brown lentils, rinsed and drained
- 1 tin coconut milk
- ½ cup water or vegetable stock
- 2 large handfuls baby spinach
- Sea salt, to taste
- Black pepper, to taste
To serve: - 1 to 1 and ½ cups cooked brown rice or quinoa
- ¼ cup toasted cashews
- Fresh chili (finely diced) or chili flakes (optional)
- Coriander leaves (optional)
2) Add the cauliflower and stir to coat in the curry spice mix. Allow to brown for 2 to 3 minutes pouring in the lentils, coconut milk, and the water or stock. Season to taste.
3) Bring to the boil before turning the heat down to a simmer for 10 minutes, or until the cauliflower is cooked through. Add the baby spinach to the saucepan and stir through to wilt. Remove from the heat.
4) Serve with brown rice or quinoa, toasted cashews. chili and coriander leaves, if using.Photo: Courtesy of JSHealth.THURSDAY DINNER: Cajun Spiced Fish With Curried Kale
This meal is one of my favorite dinners because it’s so easy and delicious. Fish is a great source of omega-3 fatty acids, and this dish has a beautiful spiced flavor.
Serves: 4
Ingredients:
- 4 fillets of white fish, such as snapper or barramundi
- 4 tbsp Cajun spice
- 4 tbsp olive oil
- Salt and pepper
- 1 tbsp coconut oil
- 1 big bunch kale, stems removed and roughly chopped
- Sea salt, to taste
- 1 to 2 tsp curry powder
- ¼ cup hot water
- Chili flakes, to taste
Prep:
1) Preheat oven to 360°F (180°C). Line a baking tray with baking paper.
2) Place the fish fillets on the baking tray and sprinkle 1 tbsp Cajun spice over each fish fillet. Drizzle with olive oil and season with salt and pepper. Roast for 15 to 20 minutes, or until fish is cooked to your liking.
3) Heat coconut oil in a non-stick frying pan over medium heat.
6) Serve the fish fillets with the kale, optional brown rice and a sprinkle of chili flakes.
JS QUICK TIP: You can swap out the animal-based protein options for ½ cup lentils, chickpeas or beans (or a mix). You can also do one or two eggs or 100g tempeh or tofu.Photo: Courtesy of JSHealth.FRIDAY BREAKFAST: JSHealth Protein Pancakes
This is a great breakfast when you have a bit more time up your sleeve! Enjoy with seasonal fruit, Greek yogurt, and crunchy granola.
Serves: 2
Ingredients:
- 3 egg whites or 2 eggs
- 1 scoop (25g) protein powder or ½ cup almond meal
- 1 tsp cinnamon
- 1 tsp stevia powder, 3 to 4 stevia drops, or 1 tsp maple syrup
- 2 tbsp ground flaxseed, LSA mix or chia seeds
- 3 tbsp almond milk
- 1 banana, mashed
- 1 tsp baking powder (optional)
- 1 tsp coconut oil
To serve:
- A handful of fresh berries
- 2 tbsp Greek yogurt
Prep:
1) To make the pancakes, place all of the ingredients, except the coconut oil, in a bowl and whisk until combined.
2) Heat in the mixture a non-stick pan over medium heat and melt the coconut oil.
3) In batches, pour the batter into a pan until you’ve reached your desired pancake size. Cook one side until you see little bubbles starting to form. Flip carefully and cook the other side until the pancakes are golden and cooked through.
4) To serve, divide the pancakes between two plates and top with berries and Greek yogurt.
JS QUICK TIP: Use Nuzest Clean Lean Protein for a vegan pea protein, or Myprotein Impact Whey Protein (stevia sweetened) for a non-vegan option.Photo: Courtesy of JSHealth.FRIDAY LUNCH: Cajun Spiced Fish With Curried Kale
Serves: 4
Ingredients:
- 4 fillets of white fish, such as snapper or barramundi
- 4 tbsp Cajun spice
- 4 tbsp olive oil
- Salt and pepper
- 1 tbsp coconut oil
- 1 big bunch kale, stems removed and roughly chopped
- Sea salt, to taste
- 1 to 2 tsp curry powder
- ¼ cup hot water
- Chili flakes, to taste
Prep:
1) Preheat oven to 360°F (180°C). Line a baking tray with baking paper.
2) Place the fish fillets on the baking tray and sprinkle 1 tbsp Cajun spice over each fish fillet. Drizzle with olive oil and season with salt and pepper. Roast for 15 to 20 minutes, or until fish is cooked to your liking.
3) Heat coconut oil in a non-stick frying pan over medium heat.
6) Serve the fish fillets with the kale, optional brown rice and a sprinkle of chili flakes.
JS QUICK TIP: You can swap out the animal-based protein options for ½ cup lentils, chickpeas or beans (or a mix). You can also do one or two eggs or 100g tempeh or tofu.Photo: Courtesy of JSHealth.FRIDAY DINNER: Healthy Chicken San Choy Bau
This is one of my absolute favorite dinners to make on weeknights. It literally takes 10 minutes. If you choose, you can also swap the chicken out for your preferred source of protein.
Serves: 2
Ingredients:
- 1 tsp coconut or olive oil, for frying
- 2 garlic cloves, minced
- 1 red onion, finely diced
- 1 tsp sea salt
- 150g organic chicken mince
- 2 tbsp parsley, finely chopped
- 1 tbsp tamari sauce
- 1 tbsp olive oil
- 1 head of iceberg lettuce
- ½ avocado, smashed
- 1 tbsp sesame seeds
- Extra sesame seeds, to garnish
For the dressing: - 2 tbsp Dijon mustard
- 1 ½ tbsp tamari sauce
- 1 tsp sesame oil
- 1 tbsp spring onions, chopped
- ¼ cup water
For the toppings:
- Extra sesame seeds
- Chopped spring onion
- Fresh parsley
Prep:
1) Heat coconut oil in a large, non-stick frying pan.
5) Prepare the lettuce cups by chopping off the stem of the lettuce and carefully pulling each lettuce cup away from the head. Repeat until you have 5 to 6 lettuce cups.
6) In a small bowl, smash the avocado and add 1 tbsp sesame seeds. Set aside.
7) To make the dressing, add the mustard, tamari, sesame oil, spring onions and water to a small bowl and whisk until combined.
JS QUICK TIP: You can swap the animal-based protein for 1/2 cup of lentils, chickpeas, or beans. Alternatively you can add 3.5 ounces of tempeh or tofu.Photo: Courtesy of JSHealth.
Like what you see? How about some more R29 goodness, right here?
