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  • Zucchini pasta peas almond pesto caperberries feta spinach and lotsssssss
    2 days ago by brownpapernutrition Zucchini pasta, peas, almond pesto, caperberries, feta, spinach and lotsssssss of herbs winner dinner - quick easy nutritious. Going to show you how to make it on my stories now so get ya mitts ready ‍ Trying to video more how tos for you - RECIPE REQUESTS? Hope you’ve had a lovely start to the week my friends - love Jacq  #vegetarian   #meatlessmonday   @scanpan_australia 
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    5 days ago by brownpapernutrition Hi my lovely ones - wondering if I can plant a seed for you before you launch into the weekend... do you reckon we can all come together and think about how we can be super extra resourceful with the bits and pieces left in the fridge before we do the next shop and refresh for the week ahead? Look at every little herb stem, veggie 'scrap', piece of roast veggie or miniscule amount of lentils or meat or WHATEVER and consider - how can I best make use of this? Because really we are SO PRIVILEGED to have these
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    17 hours ago by brownpapernutrition My waste not want not salad inspo for you this week - what’s a good hashtag for a no waste meal ?  #nowaste  or  #nowastedfood  or shall we create our own???? Anyway! This delicious number is made of roasted carrot tops in cinnamon, baked celery tops and leaves, leftover eggplant, pumpkin skins baked in cumin, random herb bits and the dregs of the seed snap jar all on the pretty outer leaf of the red cabbage You like? I dolloped it with some of the bits of the yoghurt pot around the edge mixed with olive oil and a squeeze
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    1 day ago by brownpapernutrition Plenty of delicious wholefood and green nutrition heading out the door! Our catering  @brownpaperkitchen  firing out the best food for conferences, board room meetings, picnics, baby showers alllll sorts of events! Feedback is so wonderful which makes us the happiest humans Enquire via contactus @thebrownpaperbag  #healthycatering   #sydneycatering   #wholefoods   #eattherainbow 
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    3 days ago by brownpapernutrition I’ve never met a jar I didn’t love Pantry in our new home well and truly stocked! Tap for more ingredients!  #wholefoods   @nakedfoods   @kilner_au   #plantbased   #inmykitchen 


If you’ve followed the blog or @brownpapernutrition on insta for a while you’ll notice the frequency of our nourish bowls. I started creating these years ago as a means to use up leftover bits and pieces in the fridge and make beautiful food without fuss and they took off – mostly for me, but it seems people loved learning from them also.

Many of these nourish bowls have been plant based, so the question I am often asked is how to best incorporate plant based proteins and if not plant proteins then, how much meat?

General guidelines to follow when you create your balanced plate look like this:

  1. Fill half the plate with low starch veggies first : these include leafy greens, carrot, tomatoes, cucumber, broccoli, cauliflower
  2. Add a serve, approximately 1/2-3/4 cup starchy carbohydrates such as sweet potato, pumpkin, beetroot, or wholegrains including buckwheat, brown rice, quinoa (quinoa also contains protein so this contributes to your intake of protein if you are building a plant based plate) or teff.
  3. Add protein: for meat eaters the best guide is the palm of your hand. For red meat, use palm size and thickness, for chicken and fish use palm and three fingers length and same thickness. For vegetarians aim to build together plant proteins that equal a full handful (about a cup or so). These plant proteins can include beans/legumes such as mung, chickpeas, lentils, kidney beans. Ingredients such as quinoa and teff add protein to this also. Consider adding smaller quantities of chia, hemp, nuts and seeds to improve the amino acid status (building blocks for proteins) in your meal.
  4. Finish with fats: a serve of approx 2-3 tablespoons of healthy fats such as olive oil, coconut oil, full fat cheese (low fat cheese is not the answer) is ideal if there is meat on your plate, for vegetarians/vegans a slightly higher intake of nourishing fats is often important to sate appetite  which is when you might see 1/3-1/2 small avocado!

Now a nutrition challenge for you to consider in the following weeks which may well show you just how over portioned so many of our foods are…

When next you pick up some fish, steak, chicken to cook, look at the way the butcher has cut the portioned piece as a ‘serving size’ then compare it to the reference of your palm as mentioned above. Most of the time you’ll find the serve is huge by comparison.

We simply do not need to eat that much.

It’s too much for our bodies to digest in one hit and it’s one of the reasons (the list is too exhaustive to feature here…) that Australian’s are increasingly overweight.

Pare back the large portions of protein (you can cook and save the rest for lunch tomorrow if that works well too!) and increase your intake of low starch veggies instead.

Good challenge? Go for it…

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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