How to eat like a nutritionist: Diet expert reveals her typical day on a plate - and why she swears by the 80:20 rule, gut powder and 'antihistamine' smoothies

  • Lee Holmes is a holistic nutritionist and cookbook author from Sydney 
  • She has revealed what she typically eats for breakfast, lunch and dinner daily  
  • She is a big fan of 'antihistamine' smoothies made with rocket and collagen  
  • She also has 'gut powder' every morning to clean out built-up waste in the body 

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

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

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

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
'If I feel like a veggie option, I’ll have my Asparagus, Fennel and Spinach Soup with Pepitas,' she said

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

'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 

Inside Lee Holmes' fridge 

Dairy

'When it comes to dairy, I love goats and sheep's cheese because of their flavours and aromas. They're delicious toppers for any salad and make for a great addition to any cheese platter. 

'Moving right along, goat, sheep or coconut yoghurt are a delightful addition to your supercharged kitchen. Use them to create a creamy yet light dressing for a salad or simply enjoy them with some berries and Golden Gut Granola Clusters on top.

'When it comes to dairy-free options, a natural nut milk, oat milk, coconut milk, rice milk or seed milk (such as hemp) is a delightful dairy-free option to add to breakfast muesli or porridge. You can even make your own if you're feeling handy in the kitchen.'

Fruit and veggies

'While it may seem controversial, frozen fruits and vegetables are just as good as fresh. When there's no fresh ingredients in the fridge and you want to eat something right away (anybody hangry here?), frozen vegetables come in to save the day. 

'I always keep snap-frozen vegetables in my freezer such as edamame, spinach, broccoli and green beans. I love adding green leafy vegetables to my smoothie to sneak in an extra source of nutrients.

'My final freezer must-have is frozen berries.'

Lee Holmes: How to eat like a nutritionist

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