An Australian nutrition coach and wholefoods chef has revealed what her typical ‘day on a plate’ looks like and the pantry staples that she swears by for staying healthy.
Lee Holmes, a Sydney-based cookbook author and founder of Supercharged Food, said her diet changes considerably each day and she refuses to follow any specific program or ‘way of eating’.
Instead, she prefers sticking to a few simple rules: mostly plant-based foods, minimal processed and inflammatory foods, gut-friendly meals, mindful eating and quality over quantity.
She also follows the 80:20 method which involves eating clean 80 per cent of the time and enjoying indulgences 20 per cent of the time.
Lee Holmes (pictured), the Sydney-based founder of Supercharged Food, said her diet changes considerably each day and she refuses to follow any specific program
Inside Lee Holmes’ pantry
Spices and flavour
‘I make sure to always keep flavour providers on hand, including ginger, wheat-free tamari, seaweed, tahini, spices, cacao nibs and coconut flakes.
‘Onions and garlic, both from the Allium genus of plants, are two of my favourite flavour accompaniments to use in cooking. They don’t just play an important culinary role; they also provide a plethora of health benefits.’
Nuts and grains
‘Grains and seeds are among the most affordable ingredients you can add to any meals. I use brown rice, quinoa and buckwheat to create hearty and nourishing dishes.
‘Each grain is versatile, budget-friendly and will last for months if it’s sealed in a jar. To bulk up a dish, add some brown rice to let it serve a larger group of people AND make it more affordable.’
Tinned food
‘From pasta sauces to vegetable bakes and soups to casseroles, there’s no limit to what a trusty tin of tomatoes can do. They add a rich flavour to meals and are extremely versatile. When transforming a roast into a stew, or converting unused vegetables into a pasta, tinned tomatoes are your go-to.’
She has an ‘antihistamine’ smoothie (pictured) each morning made with blueberries, rocket, oat milk, plant-based protein powder, Love Your Gut powder, collagen powder and water
BREAKFAST
To start the day, Lee Holmes says she wakes up at 8am and enjoys a glass of warm water with her Love Your Gut powder and a squeeze of lemon.
‘After my morning water, I usually take a walk to the park or go to a barre, pilates or yoga class,’ she wrote on her blog.
The powder contains Naturopathic-grade, organic Fossil Shell Flour which helps to clean out the accumulated build-up of waste, toxins, metals and mucous in the digestive tract.
She then returns home to an ‘antihistamine’ smoothie made with blueberries, rocket, oat milk, plant-based protein powder, Love Your Gut powder, collagen powder and water.
These ingredients are known to fight inflammation and stabilise the cells throughout the body.
If she is in the mood for something else, Lee will usually have porridge with berries and seeds followed by a chai tea at 11am.
If she is in the mood for something else, Lee will usually enjoy porridge (pictured) with berries and seeds followed by a chai tea at 11am
LUNCH
At 1pm, Lee will typically eat a light lunch packed with nutritional foods.
‘I’ll have a chicken and veggie soup with either spelt bread, sourdough or seeded crackers. It all depends on what I have in the fridge that day,’ she said.
‘If I feel like a veggie option, I’ll have my Asparagus, Fennel and Spinach Soup with Pepitas.’
At 1pm, Lee will typically enjoy a light lunch packed with foods bursting with nutrition.
SNACK
At around 3pm, Lee will indulge her sweet tooth with a healthy treat like chocolate truffles made from cacao, pumpkin seeds, rice malt syrup and chia seeds.
‘If savoury is calling for me, I’ll have avocado and goat’s cheese on seeded crackers or a bunch of salad veggies wedged into seeded crackers,’ she said.
This is usually followed by a dandelion tea with coconut milk.
DINNER
‘Dinner is typically a serving of protein with lots of vegetables and some brown or cauliflower rice,’ Lee said.
‘Pan-fried salmon and green veg often feature in my weekly dinner rotation, otherwise, my prebiotic tray bake with garlic chips and a green salad is my go-to. I’m salivating just thinking about it.’
‘Pan-fried salmon and green veg often feature in my weekly dinner rotation, otherwise, my prebiotic tray bake with garlic chips and a green salad is my go-to. I’m salivating just thinking about it,’ she said
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