Plate it Up with Jessica Cox

Jess is a passionate foodie and qualified, practicing Nutritionist with a Bachelor Health Science (Nutrition) and over eight years of clinical experience. Jess is the founder and business owner of the uber successful Jessica Cox Nutritionist Clinic based in Brisbane and has an incredible space on Instagram full of nourishing, colourful foodporn (think lots of pancakes and incredible flavour combinations that will have you drooling)!  

We really love the hashtag that Jess is championing, #ieatforme, which is all about eating to your individual needs and not worrying about what other people do or don’t eat! 

We suggest you hop onto  Jess’ website and blog, which is an expression of everything she loves rolled into one! Her passion and ability to create recipes that cater for food intolerances is, well, amazing!


Words of wisdom: It’s important to point out the below foods are what works for me. Overall there is macronutrient balance, which is the key of sound nutrition. However, just because I do not eat wheat or dairy does not mean that wheat and dairy are ‘bad foods’, they just simply are not suited to my individual constitution. We all need to eat inherently for what suits our own needs. #ieatforme


6am: If I’m going to the gym of for a run or swim, I’ll have a pre workout snack that contains carbs to fuel my body correctly and reduce fatigue later in the day. Often this is a something as simple as a banana (natures perfect pre work out fuel!). 

7am-730am: Post work out I’ll either be back at home for breakfast, or pack a smoothie or protein pancake for after gym sessions.

My smoothie is usually a combination of almond milk, banana, spinach, celery, rice protein, oats and other add ins like goji berries and carob powder (my current obsession).


Breakfast: 630am – 7am (depending on morning exercise)

This is my ‘me time’, as breakfast is my favourite meal of the day. I’ll make sure I sit down and enjoy it so I can savour the flavours!

I either have:

Brown rice multigrain or millet sourdough with peanut butter, papaya and a squeeze of lime or avocado and jam (so good, you just have to try it!) Otherwise, I’ll have this toast topped with avocado, olive oil fried egg and some crispy sage leaves. I will have a green smoothie on the side, however I don’t use protein powder if I’m having an egg.

I also often have a one pan buckwheat pancake topped with fruit, tahini or peanut putter, granola and yoghurt of choice on the day.


10am Morning Tea: usually crackers and hummus or a pre-made smoothie or a homemade chia pudding like my carrot cake chia pudding.

1pm Lunch: generally left overs from dinner which would be chicken or fish or red meat with a grain based tossed salad w herbs, roast vegetables and tahini dressing, or sweet potato wedges and salad.


Otherwise a wrap or some left over wedges with a simple salad of greens, avocado, cucumber, grated carrot with a piece of Tasmanian smoked salmon.

I try to make a point of getting out of the clinic for lunch and sitting outside in the sun. It makes such a difference to your day if you can get out of the office and have some fresh air and sunshine.

3pm Afternoon Tea: piece of fruit or homemade chia pudding if not had in the morning or goji berries and almonds. On Friday afternoons it’s always a hot chocolate from Noosa Chocolate Factory!

7-730pm Dinner:

Variety of meats and fish cooked with lots of herbs, lemon zest and anchovies! Common weekly dishes are pork with sage and anchovies, kofta wraps, free range scotch fillet steak, barramundi, sumac calamari and salmon. I often have these with buckwheat or quinoa roast vegetable salads or sweet potato wedges, potato salad or green pea mash.


Weekends it’s usually sushi one night or a meal out. I’ll often go for duck or pork belly if it’s available because they are awesome!


8-830pm Dessert: occasionally some dark choccy or usually a cup of dandelion tea with rice milk. Lately it’s been medjool dates. Generally I at least have a cup of tea to end the day.


Want more? Why not see Jess in person! She is available for consultations at her clinic based in Brisbane, along with Skype and Phone consultations for national and international clients. The Jessica Cox Nutritionist Clinic (JCNC) treats all facets of health conditions, though specialises with ongoing digestive issues and food intolerances. Check out Jess on Facebook, Instagram, Pinterest and Twitter!

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