My day on a plate

My day on a plate with Sasha Hutchinson. 

Sasha is a University qualified nutritionist and passionate cook.  She specialises in no-fuss lifestyle transformations, helping clients enjoy real, quality food and replace empty calories and rubbish with nourishing whole foods and simple snacks.

“I am passionate about bringing more simplicity, whole foods and creativity to the kitchen to inspire life-long healthy eating and help others reap the physical and mental benefits that inevitably coincide.”  – Sasha

A Perfect Day

Choose protein and fibre-rich breakfasts to keep you full through the morning and prevent poor choices and snacking later on. Try homemade Bircher muesli with Greek yoghurt, rolled oats with milk and berries, wholemeal toast with almond butter; or free-range eggs with spinach and avocado.

Enjoy a light snack if required. Try nuts, fruit, sliced apple with a little peanut or almond butter, or avocado and tomato on a brown rice cracker to keep hunger at bay until lunch. Good fats and protein found in nut butter and avocado are great for satiety, but are also high in kilojoules, so don’t overdo it.

Go for plants and protein combined with good fats and complex carbs, such as raw fish and brown rice sushi with wakame salad. And if you’re trying to lose weight? Make this your main meal of the day and go lighter at dinner. 

Sip water or herbal tea between meals to keep your eyes bright and skin hydrated from the inside. A good way to simply judge hydration is by checking your urine. If it’s not almost clear, you’re probably not drinking enough water. 

3pm:  If you’ve got sugar cravings, eat fruit or try a cup of sweet licorice root tea. Feeling peckish? Select protein-rich snacks to keep you feeling full for longer, such as nuts, a hard-boiled egg, almond meal bliss balls, celery sticks with homemade hummus, or pulses. 

Fill your plate with lots of green veggies with some wild-caught fish or seafood, grass-fed beef or free-range chicken. Swap white rice, pasta and processed grains for wholemeal and keep the portion of grains low. Season with lemon juice, fresh herbs and olive oil. Skip packaged sauces and marinades - they’re expensive and full of sugar and sodium. 

This is not a necessary part of your day, but if you’re craving something sweet and a cup of tea just won’t cut it, choose unsweetened Greek yoghurt with berries, nuts and a drizzle of honey or chopped fruit. Or try my favourite banana choc mousse – blend a ripe, frozen banana, teaspoon of raw cacao and sprinkle of cinnamon in a food processor. Nuts and cinnamon help regulate blood glucose levels, so are great with sugary foods, plus they taste delicious.


Photographer: Stu Gibson (@stugibson)

Hayley Rogerson