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  • Once upon a time I ran the 14km of the
    3 days ago by brownpapernutrition Once upon a time I ran the 14km of the City2Surf in 59min flat. ‍♀️ This year I'll be simply cheesing the thousands on from the side lines (What a daggy play on words - I knowwwwww) There's always next years run for me and I can see it already... good luck tomorrow my running buds, run your own race! Jacq
    1 week ago by brownpapernutrition 5 INGREDIENT SPICED CAULIFLOWER AND PUMPKIN : If you have a few simple ingredients on hand you CAN make a nourishing meal. No excuses right? I generally have pumpkin and cauliflower in my fridge and because I don't want to eat it the same way all the time I throw in spices and a couple of other ingredients (kale and walnuts here) and then I've the most delicious meal on hand. Just add your choice of protein to this one and it's beautifully balanced. I've popped the recipe on the blog for you and then are lots more to come
  • GLUTEN FREE MISO CARAMEL MUFFINSso yummmmmmmmm! Surprising ingredient miso in
    2 days ago by brownpapernutrition GLUTEN FREE MISO CARAMEL yummmmmmmmm! Surprising ingredient miso in a muffin or sweeter foods generally I know but soooooo good!!! These are so simple - made with almond meal, bananas, spices, eggs, maple and the miso! Nourishing snack or brekky on the go for the week ahead. Popped the recipe up for you, it's on the RECIPES page @ Just about to post my meal prep for the week on stories too. Tune in if you feel like some inspiration! Much love, Jacq  #glutenfree   #mealprep   #healthyrecipes 
  • I was about to post my usual Monday night foodie
    1 day ago by brownpapernutrition I was about to post my usual Monday night foodie inspo for you, but I’ve been thinking recently about sharing a bit more about well…me, and my story. There’s been quite a few new people in the  @brownpapernutrition  community of late - and rather than launch straight into my story I thought I’d introduce myself to you and tell you just a few things to start, here goes! ➕I’m the youngest of 3 girls and my sisters and I have French names - Nadine, Romaine, Jacqueline or a little less French we’re known as - Dini, Romy and Jacq ➕As
  • 5 ingredient Matcha Coconut Slice  Dont know about you
    5 days ago by brownpapernutrition 5 ingredient Matcha Coconut Slice : Don’t know about you but I’m alllll about the simple, nourishing, delicious treats – in fact it’s how I started my business some 6 years ago with a healthy delicious muffin at the Bondi Farmers Market…sweet baby jesus how that time has FLOWN! These days you’ll find most of my nutritious treats in the freezer section of my kitchen – a variety of them, (cuz why just have one to @choose  from when you can have 4?!!?) sliced, ready to grab when I have the little hankering and these d-frikkin-lish 5 Ingredient Matcha Coconut Slice


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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