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  • RAW CHOC WALNUT BROWNIE  Weve made these raw brownies
    5 days ago by brownpapernutrition RAW CHOC WALNUT BROWNIE : We've made these raw brownies so many times now but they never get old - seriously does a good chocolate recipe actually ever get old?!?! Thought today sharing the recipe (just below) with you would be a delicious way to jump over the middle of the week together yes? Oh, we also added wattleseed to this batch and they were insane. Wattleseed is an aussie bush native with quite a nutty kind of coffee flavour and it's yummoo with the choc flavours in this raw treat. RAW CHOC WALNUT BROWNIE GF : DF : RSF
  • TOMATO AND CARROT SOUP ON THE MENU brownpapereats From my
    6 days ago by brownpapernutrition TOMATO AND CARROT SOUP ON THE MENU  @brownpapereats  From my book, Seasons to Share, this delicious soup warms hearts and tummies with delicious antioxidant rich ingredients, is light yet satisfying and even better teamed with a slice of our BUCKWHEAT SEED BREAD from the STAPLES menu. Perfect for an evening meal or packed up in your bag for a take your own lunch to work. Gluten, dairy, sugar, nut free and vegan. Order now for delivery next Tuesday.
  • One of the beautiful creations made by brownpaperkitchen this week
    3 days ago by brownpapernutrition One of the beautiful creations made by  @brownpaperkitchen  this week - all vegetarian, wholefoods, plenty of colour and variety and of course plain ole scrumptious!  @w1llstudio   @h2coco   #eattherainbow 
  • MEAL PREP  Whether you love or loathe meal prep
    1 day ago by brownpapernutrition MEAL PREP : Whether you love or loathe meal prep I’m going to keep popping up ideas whenever I can because my role is to support you and make it a bit easier for you to work through different stages of your health, diet and nutrition – meal prep included. This meal prep session was actually a little while ago and I didn’t post it at the time because I was busy getting  @brownpapereats  off the ground, but goodness was I grateful for it. A few of the ideas and ingredients for you… -Quinoa cinnamon pops with dehydrated apples Oat
    11 hours ago by brownpapernutrition ZATAR BAKED EGGPLANT, GREENS AND BUTTER BEAN PUREE : Seriously cannot get over just how delicious this recipe is!!!! All my favourite ingredients and the za'tar flavours with the creamy butter bean puree are next level - butter beans add plant based protein to this dish. Remember protein comes from a variety of sources, and legumes are an incredible source of plant based amino acids - the building blocks for complete proteins. Enjoy folks! RECIPE ON THE BLOG.  #plantbased 


One of the first comments / excuses I hear from people when it comes to getting organised about their nutrition is that they don’t have time. Most of us are time poor at some stage, so whilst I totally understand the busy-ness that is life, I still truly believe that allocating a small amount of time to meal prep really does help reduce time involved in thinking too much about what you need to do for your diet once the week is underway.

With meal prep, we are actually creating more time in our days because we are ORGANISED. That’s a win wouldn’t you say?

Some weeks there will be time to do a lot of items for meal prep other weeks it may just be a few things. Don’t put too much pressure on yourself, do what you can, but try to prep a few items each week so you reduce the amount of time taken during the week thinking through meals if you need to focus your attention elsewhere.

To keep it simple and to have a few snacks on hand aim for:

To step things up a notch and with a bit more time on your Sunday to do this:

  • frittata – the one featured in the pic is one of my favourites because it’s ridiculously satisfying. We use roasted slices of sweet potato and zucchini and layer it with kale, spanish onion, lentils, herbs, sometimes some feta or pesto and then pour eggs through it and bake – such a winner!
  • stew, curry, dhal or congee for some gut loving, warming meals to have on hand for those nights after a long day when you need a cuddle to your tummy but can’t be bothered to make it then and there. Because we all know what that feels like! Try the Sweet Potato and Kale Dhal – it’s SO delicious. Featured in the pic is a brown rice congee, playing with this recipe at the moment, so you’ll see very soon!
  • roast vegetables to throw into salads, on the side or even if leftover to go in a tart with some ricotta mid week as a nice little change
  • cooked grains / pseduograins such as quinoa and buckwheat – we add turmeric into quinoa to spice things up, and often cook buckwheat in broth
  • loaf of your favourite bread homebaked preferably, but maybe some weeks if it makes things simpler for you to head to the bakery for a loaf of sourdough then go with that! For the weeks you feel like making your own why not give one of ours a try – the Sweet Potato Buckwheat Bread is yummoooooo. 
  • raw chocolate or treat or some cookies if you know that you might otherwise turn to a treat less than nourishing, find the swap to make it different. This week I had some ingredients on hand such as quinoa flakes and organic corn flakes so I popped them into a cookie for my little one with spelt flour, butter, coconut sugar, bicarb, coconut, and an egg and they worked out really well! Wish I had recorded the recipe but this meal prep for me wasn’t meant to be about ‘work’ it was things to make life easier for us all. If you are keen for a new yummy raw treat then I would HIGHLY RECOMMEND the Caramel Peanut Butter Bars
  • Pesto, dip or a spiced dressing to whisk across some meals. You’d be amazing how great plain ole steamed vegetables taste with a dollop of home made pesto or beetroot dip! Try the yummy Sunflower Seed Pesto and Beetroot Dip 

They’re my winning meal prep ideas – now tell me yours!


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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