Is a paleo pregnancy safe primal diet pregnant nutrition-min

Is a Paleo Pregnancy Safe?

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Many of the emails I get concern pregnancy, babies and children. It seems Paleo is becoming increasingly popular amongst those trying to conceive and expectant mothers keen to give their baby the best possible start.

I'm commonly asked if Paleo is safe during pregnancy and for breastfeeding mothers. Whilst I don’t have children and am certainly no expert, I always find these types of questions surprising, given that pregnant women have only been eating the current western diet (SAD) for about 33 generations. Of that it’s probably only the last two or three generations that our diet has “progressed” to include the vastly altered wheat most foods contained today, industrial seed oils, HFCS, soy and many of the other horrors that pass for a “balance diet” today. Shouldn't the question be “Is it safe to eat a Western diet when pregnant”

Is a paleo pregnancy safe primal diet pregnant nutrition-min

There are so many drugs and products for pregnant women – are they really necessary given that women have been having babies for thousands of years without needing any of these? It also seems that infertility and other such problems have only increased in recent years.

It must be very difficult for a woman to take a Paleo approach to pregnancy and bringing up a Paleo baby – when so many medical professionals are resolute about conventional wisdom

I was really interested to see Chris Kresser has produced a Paleo “Healthy Baby Code” that will answer all of the questions Pregnant women – or women hoping to conceive. He’s pulled together all of the research into a complete guide with videos, MP3 recordings and PDF transcripts to explain everything about having a healthy baby

If you've got any tips, stories or advice about Paleo pregnancy or anything baby related, please share it here – you never know how much you might end up helping someone out!

Navigating Pregnancy on a Paleo Diet: What You Need to Know

Choosing a Paleo lifestyle during pregnancy might raise a few eyebrows — especially when so much conventional advice still leans heavily on grains, dairy, and low-fat recommendations. But if you’ve already embraced a real food, ancestral diet, you’re likely already aware of how nourishing and stabilising it can be for your body — and your baby.

Pregnancy places significant demands on a woman’s body, particularly in terms of micronutrients like iron, folate, vitamin A, omega-3 fatty acids, and choline. The good news? These are all abundant in a well-formulated Paleo diet. Think grass-fed meats, pasture-raised eggs, wild seafood, liver, leafy greens, bone broth, and fermented foods — all foods that human bodies (and developing babies) have evolved to thrive on.

That said, there are some extra considerations worth keeping in mind:

Key Nutrients to Focus On

  • Folate – Found naturally in liver, leafy greens, and avocados (more bioavailable than synthetic folic acid).
  • Iron – Especially from red meat and organ meats; helps prevent anaemia.
  • Choline – Critical for baby’s brain development, best sourced from egg yolks and liver.
  • Omega-3s – Essential for neural and eye development; choose wild-caught fatty fish or supplement with fish oil.
  • Calcium & Magnesium – Bone broth, leafy greens, and nuts are great sources.

Can You Get Enough Calories on Paleo?

Absolutely — but it’s important to listen to your hunger cues and make sure you’re eating enough. Pregnancy isn’t the time to limit starchy veggies or be overly restrictive. Add in more sweet potatoes, pumpkin, bananas, and Paleo-friendly snacks if you’re feeling ravenous (which you probably will some days!).

What About Cravings?

Cravings during pregnancy can be intense — and sometimes confusing. A nutrient-dense Paleo base diet helps stabilise blood sugar and may reduce sugar binges, but it’s also okay to honour your body within reason. A warm bowl of mashed sweet potato with cinnamon and ghee might satisfy a sweet craving in a far more nourishing way than a packet of biscuits ever could.

Trusting Your Instincts

Many women find that eating intuitively and sticking to whole foods is the best compass during pregnancy. While it’s smart to work with a supportive healthcare provider (ideally one familiar with real food nutrition), don’t be afraid to advocate for your choices. Your body has been preparing for this for generations — quite literally.

Real Food, Real Results

Paleo pregnancies aren’t about perfection — they’re about building a strong foundation. From stronger digestion and better energy to fewer blood sugar crashes and a smoother postpartum recovery, the benefits can be wide-ranging. Many mothers also find that eating this way helps them transition naturally into breastfeeding and feeding their child whole foods from the start.

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Is All Dairy Bad on Paleo?

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I have always viewed dairy as a collective dietary no-no. Since I initially went Paleo and my asthma vanished, I've been resolute that dairy is problematic – and something I should avoid.

Recently however, I've been reading a lot about hard (i.e. cheese) and soft (i.e. milk) dairy. It seems that many people find they can tolerate hard dairy with no issues – yet need to strictly avoid soft dairy.

What’s Wrong With Dairy?

Milk has high levels of the sugar lactose, which appears to be at the root of many of the issues with dairy. Many people are lactose intolerant, so unable to produce the enzyme lactase to break down these milk sugars. The alpha- and beta-casein found in milk also appears to be problematic as do the components casomorphin and butyrophillin.

Raw dairy is significantly better. During Pasturisation the very enzyme – lactase – needed to digest lactose is killed. Conventional wisdom at it’s finest….

The most common issues I read about in relation to dairy are digestive issues. I'm fairly convinced however that dairy is the culprit behind the Asthma that I no longer have. However, it’s hard to be certain. And if it is the culprit, is it the lactose, the casein – or something else entirely?

Is all bad Raw milk cheese health paleo primal diet-min

It seems that the further away dairy is from milk, the lower the levels of lactose – and therefore the more tolerable it appears to be. Fermented dairy – such as a home fermented yoghurt is apparently almost dairy free, so perhaps that might be tolerable too? Even if it is almost lactose free, it still isn't without problems, since the high level of carbohydrates is very insulin promoting.

One of my main concerns with it is the growth factors it contains, like IGF-1. Raw dairy seems to have much lower levels, but it appears Pasteurised dairy could have very high levels. IGF-1 is great for helping a calf to grow quickly; but it’s perhaps not so great if it encourages our cells to grow faster (hence the concern about dairy and cancer cells).

Should I Avoid Dairy?

I think the only way to identify whether dairy is problematic issue is to go for 30 days without any type of dairy, then slowly introduce back in raw dairy only. I'm keen to further experiment by consuming only raw hard cheese to see if this has any effect, before trying raw soft cheese too.

Is There a Place for Dairy in a Paleo Diet?

The question of dairy is one of the most hotly debated topics in the Paleo community. While strict Paleo guidelines typically exclude all dairy products, the reality is more nuanced—especially when we consider the differences between raw and pasteurised dairy, fermented and unfermented, and soft versus hard cheeses.

The Case Against Conventional Dairy

From a traditional Paleo perspective, dairy is excluded because our ancestors didn’t consume milk products after infancy, especially not from other animals. Furthermore, many people experience bloating, inflammation, acne, asthma, or digestive issues after consuming milk-based products. These symptoms are often linked to:

  • Lactose, the milk sugar that many adults can’t properly digest

  • Casein, a milk protein that may cause an immune response

  • Growth hormones like IGF-1, particularly in pasteurised milk

  • Additives, especially in low-fat or processed dairy products

In Australia, most supermarket milk is heavily processed and comes from grain-fed cows—far removed from anything ancestral.

Is Raw or Fermented Dairy an Exception?

Many people who avoid standard dairy find they can tolerate small amounts of raw dairy (unpasteurised and unhomogenised), especially hard cheeses. These options often contain:

  • Lower levels of lactose

  • Naturally occurring lactase enzyme (destroyed in pasteurisation)

  • Higher nutrient density, including vitamin K2, calcium, and beneficial bacteria

Similarly, fermented dairy like kefir, traditional yoghurt, and ghee are often better tolerated and may even benefit gut health. But these should still be approached with caution if you’re recovering from autoimmune issues or have unresolved inflammation.

Does Cheese Fit Into a Paleo Lifestyle?

The idea of “cheese being Paleo” is contentious. Technically, cheese is a Neolithic food. But hard cheeses made from raw milk and aged naturally (with no added nasties) may be acceptable for some. Many Aussies who follow a more flexible “Primal” approach to Paleo do include:

  • Raw aged cheddar or gouda

  • Parmesan (low in lactose)

  • Ghee or clarified butter (virtually casein- and lactose-free)

If you're experimenting, start with small portions of high-quality cheese and observe how your body responds.

Finding Your Own Threshold

If you suspect dairy might be causing issues, a 30-day elimination followed by a structured reintroduction (starting with raw, hard cheeses) is the best way to assess your tolerance. Everyone is different—and your experience with asthma could very well be linked to dairy consumption.

Ultimately, Paleo isn’t about perfection; it’s about eating what supports your health. For some, that means zero dairy. For others, it might mean occasionally enjoying a raw cheese board or a dash of ghee on roasted veg.

I’d love to hear what you think about dairy and how it impacts you. Do you find you can tolerate different forms, or must you avoid all trace? Finally, if your asthma has also improved or vanished since you went Paleo, I’d be very interested to hear specifically what you think made this happen.

Navigating Dairy on Your Own Paleo Path

When it comes to dairy, there’s no universal rule – especially within the Paleo space. What works for one person might trigger symptoms for another. The key is tuning into your body and being willing to experiment. Whether you're curious about raw cheese, suspicious of milk’s effect on your asthma, or simply wondering how strict to be, it all comes down to personal experience.

In Australia, we’re lucky to have access to some excellent raw and small-batch dairy products if you choose to test your tolerance. Just be sure to go slowly, start with high-quality hard cheeses or ghee, and monitor how your body reacts over time.

Paleo is about removing what harms and reintroducing what heals – and for some, that may include the occasional slice of aged cheddar. For others, avoiding all dairy is key to thriving.

Have you done a dairy elimination and reintroduction? Did you notice changes in your digestion, skin, or even asthma? Share your experience in the comments – your story might help someone else find clarity too.

Paleo guide to Australia paleo network primal free pdf-min

All New Paleo Guide To Australia

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Just a heads up that I've just updated the free Paleo Guide to Australia (and New Zealand) ebook. The current version now stands at 32 pages full of Paleo information – specific to where you are.

Following on from your suggestions, I've added more listings of Paleo suppliers in each state of Australia and New Zealand (farmers markets, grass-fed meat suppliers, fruit and vegetable suppliers, organic produce, fishmongers and fitness centres). I've also added a whole new section of Paleo Resources.

If you've already subscribed to my newsletter, just visit the same link to get your updated version. If you've not signed up yet, just subscribe using the link below to get your free copy!

I want to keep the Paleo Guide to Australia & New Zealand up to date with the best local Paleo places and stockists throughout Australia and New Zealand. If I've missed anywhere that you know about, please let me know and I'll make sure I add it to the next edition.

I'd also like to add in restaurants that do Paleo food – so let me know of any suggestions that you have in your local area.

Why Local Paleo Guides Matter

Having a Paleo resource tailored specifically to where you live makes it so much easier to stay on track. While generalised international advice is helpful, there's no substitute for having access to local suppliers, restaurants and resources that align with your lifestyle and values. In a country as geographically vast and diverse as Australia — and with New Zealand’s growing real food movement — regional knowledge is powerful.

What’s New in the Latest Update

This version of the guide features newly verified listings for each region, with particular attention given to small-scale producers and local artisans. These are often the most passionate about sustainability and food quality, and many offer delivery or farm gate pick-up options. You’ll now find updates like:

  • Seasonal farmers markets with Paleo-friendly stalls and pastured eggs
  • Butchers and meat boxes offering 100% grass-fed and finished beef and lamb
  • Wild-caught fish suppliers and coastal seafood markets
  • Certified organic fruit and veg suppliers and weekly co-ops
  • Gyms and CrossFit boxes that promote ancestral or functional fitness
  • Health-focused cafes offering bone broth, zucchini noodles and Paleo treats

State-by-State Snapshot

Each state and territory now has its own section with specific listings, links, and addresses where available. For example:

  • NSW: Includes listings for the Central Coast, Sydney’s inner west, and Byron Bay farmers markets
  • VIC: Focus on Melbourne’s best organic butchers and a growing Paleo scene in regional towns like Ballarat and Bendigo
  • QLD: Highlights from Brisbane, Gold Coast, and Far North Queensland with tropical fruit co-ops and grass-fed producers
  • SA: Newly added organic veg delivery services in Adelaide and regional meat boxes
  • WA: Perth’s Paleo café listings and fishmongers in Fremantle
  • TAS: Unique suppliers including Huon Valley pastured pork and local fermenters
  • ACT: Canberra-based meal prep and home delivery options
  • NT: Indigenous food growers and small market stalls gaining traction in Darwin

Expanding the New Zealand Section

The guide now includes a much more robust New Zealand section. From Auckland’s boutique wholefood stores to Christchurch’s growing real food movement, I’ve tracked down small farmers and ethical suppliers from both the North and South Islands. If you know a hidden gem or small-scale farm in your area, I’d love to hear about it.

Upcoming Features

I’m working on even more updates for the next version. Here’s what’s coming soon:

  • Dedicated section for Paleo-friendly restaurants, sorted by city and region
  • Printable local shopping checklists
  • Spotlights on standout farms and artisans
  • Bonus seasonal recipe cards using local produce

How You Can Contribute

If you’ve come across a fantastic supplier or restaurant that supports Paleo principles — even if they don’t advertise it that way — I’d love to include them. Many small producers rely on word of mouth, so your tip could make all the difference. Just send me the details via the contact form, including the name, location, website or socials, and a few words about what makes them great.

Get Your Free Copy

If you haven’t already, download the Paleo Guide to Australia and New Zealand here. It’s completely free and updated regularly based on community feedback and on-the-ground research. Subscribers will always get the most up-to-date edition as soon as it's released.

This guide isn’t just about Paleo. It’s about supporting local businesses, encouraging real food choices, and building a community of like-minded people who value health, sustainability, and quality. Let’s make the next version even better — together.

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Paleo Sausage Casserole with Red Wine & Almonds

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Paleo Weight Loss primal diet slimming lose weight-min

Can You Lose Weight on the Paleo Diet?

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Many people start the Paleo Diet with one aim. Weight loss. Programs like the Truth About Abs are gaining more and more popularity, demonstrating just how many people out there are desperate to lose weight.

The more popular the Paleo movement becomes, the more frequently I see questions on Paleo and Primal forums like:

“Why am I not losing weight on the Paleo Diet?”
“Why have I stopped losing weight on the Paleo Diet?”
“Why has my weight loss reached a plateau on the Primal Diet?” and even
“Why have I gained weight on the Paleo Diet?”!

Why is it Not Working?

Unfortunately many people get the impression that you can eat as much Paleo food as you like – and the weight will fall off. Sometimes people seem to hear the message that the more Paleo food you can eat – the better! Whilst Paleo food is nourishing, if you're not hungry, you certainly shouldn't force yourself to keep eating. And one of the benefits of Paleo is that you are likely to feel a lot less hungry.

I seems that initially, a lot of weight can be lost very quickly – in a matter of weeks. This seems to have a lot to do with just removing grains from the diet and eating nutritionally dense Paleo food instead.

After the initial weight loss, it seems that it's necessary to constantly change things in order to keep the weight loss momentum. Methods like Intermittent Fasting (along with a Paleo feeding window) work really well for many people, as does restricting fruit and nuts. Some people also report a lot of success with a ketogentic low-carb Paleo diet. Ultimately, different methods work for different people – the key is experimenting to find out which method works best for you.

Decide on an approach, make the commitment to stick to it for a reasonable period – and don't be discouraged if the weight loss falters.

Sean Croxton's program the Dark Side of Fat Loss is a Paleo weight loss program (with free cookbook!) that gives underground, not conventional weight loss wisdom.

Have you lost weight on Paleo? What worked for you? I'd love to hear your Paleo weight loss tips.

Paleo Weight Loss – Slimming Down on a Primal Diet

Understanding Paleo Weight Loss: The Full Picture

Weight loss is often a driving motivation for people switching to a Paleo lifestyle. The promise of shedding unwanted kilos by simply eating whole, unprocessed foods sounds ideal—and for many, that’s exactly what happens. But it’s not always that simple. While some experience rapid fat loss, others plateau or even gain weight despite eliminating processed foods. So what’s going on?

The First Few Weeks: Rapid Results, Then What?

In the beginning, most people see swift progress when transitioning to Paleo. This can be attributed to a combination of water loss from reducing carbohydrate intake, the removal of inflammatory foods like gluten and refined sugar, and an increase in satiety from higher protein and fat consumption. For many, simply cutting grains and processed food is enough to lose several kilos without counting a single calorie.

But after that initial loss, things often slow down. This is where understanding Paleo beyond the “yes/no” food list becomes essential. Long-term fat loss requires more than just eating clean—it requires strategy, self-awareness, and consistency.

Are You Eating Too Much?

One of the most common pitfalls in Paleo weight loss is overeating healthy food. Yes, Paleo-approved foods are nourishing, but they’re not calorie-free. If you’re eating five handfuls of macadamias a day, cooking everything in heaping tablespoons of coconut oil, and eating sweet potatoes like they’re going out of style—you may be consuming more energy than your body needs to burn fat.

Fat is highly satiating, but it’s also energy-dense. A tablespoon of ghee or almond butter packs over 100 calories. While you shouldn’t obsessively track calories on Paleo, being mindful of portion sizes can help if fat loss is your goal.

How Much Fruit and Nuts Are You Really Eating?

Two of the biggest Paleo weight-loss saboteurs? Fruit and nuts. While technically compliant, they’re easy to overeat, especially if you’re grazing between meals. Dried fruit is particularly tricky—it’s very high in sugar and often eaten in excess. Similarly, nuts are calorically dense and easy to binge on.

Try cutting back on fruit and nuts for a few weeks. Many people see stalled weight loss start again simply by eliminating these two culprits or being more mindful about quantity and frequency.

Hidden Ingredients and Processed “Paleo” Treats

The Paleo food industry has exploded, and with it comes an influx of processed Paleo snacks, bars, and baked goods. While these may be marketed as healthy, they often contain high amounts of honey, dates, almond flour, or other calorie-dense ingredients. A Paleo muffin is still a muffin—and too many of these can absolutely impact your fat loss progress.

If your goal is to lose weight, aim to get 90% of your food from fresh vegetables, quality proteins, and healthy fats. Treats should be occasional—not daily staples.

Intermittent Fasting and Carb Cycling

Once your body has adapted to a Paleo way of eating, incorporating strategic methods like intermittent fasting (IF) or carb cycling can further support weight loss. IF, for example, involves condensing your eating into a smaller window—say 8 hours per day—which can naturally reduce your calorie intake and improve insulin sensitivity.

Carb cycling involves eating low-carb on rest days and higher-carb (often from Paleo-friendly sources like sweet potatoes or pumpkin) on training days. This can help balance hormones like leptin and support energy levels for workouts while encouraging fat loss the rest of the time.

Are You Moving Enough?

Another piece of the puzzle is physical activity. Paleo promotes a natural, functional approach to movement—walking, lifting, climbing, sprinting. If your daily routine is mostly sedentary, fat loss will likely stall. But you don’t need hours in the gym. A combination of strength training, short HIIT workouts, and regular walks can do wonders for shifting stubborn fat.

Also consider non-exercise activity thermogenesis (NEAT)—the energy you burn through everyday activities like cleaning, shopping, or walking the dog. Increasing your general movement throughout the day can make a huge difference to your results over time.

Sleep, Stress, and Hormones

Many people underestimate the impact of chronic stress and poor sleep on fat loss. High cortisol levels—caused by stress, poor sleep, or overtraining—can lead to fat retention, especially around the midsection. If your lifestyle is hectic, sleep is disrupted, or you’re dealing with emotional stress, your body may be in a survival mode where holding onto fat feels safer.

Start with the basics: Aim for 7–9 hours of quality sleep per night, reduce exposure to blue light in the evenings, and prioritise relaxation techniques like deep breathing, walking outdoors, or journaling.

Is It Actually Fat Gain?

It’s also worth noting that not all weight gain is fat. Muscle gain, water retention (especially after reintroducing carbohydrates), and even increased digestive bulk can all reflect as higher numbers on the scale. Consider using progress photos, clothing fit, and energy levels as additional measures of success—not just the scale.

If you’ve been strength training or doing resistance exercise, gaining muscle is a positive change—even if your overall weight stays the same or slightly increases. Focus on body composition, not just body weight.

Testing, Tweaking, and Staying Consistent

Paleo is not a “magic switch” diet—it’s a template that works beautifully when adapted to your specific needs. What works for someone else may not work for you. That’s why it’s important to experiment. If your weight loss has stalled, try one of the following:

  • Track your food for a week to check portions and snacking habits.
  • Reduce or eliminate fruit and nuts for two weeks.
  • Try intermittent fasting or extend your overnight fasting window.
  • Move more—walk daily, add strength training, or do some short sprints.
  • Evaluate your sleep and stress levels and address any obvious disruptions.

Weight Loss Isn't the Only Success Metric

Even if the scale hasn’t shifted, have you:

  • Improved your digestion?
  • Stopped having sugar cravings?
  • Gotten rid of chronic bloating?
  • Reduced joint pain or inflammation?
  • Improved your mental clarity and mood?

These are huge wins—and all signs that your Paleo journey is benefiting your body. Fat loss may just be slower than you’d like. The key is to stay committed and patient.

Final Thoughts

The Paleo Diet offers a powerful foundation for weight loss, but it’s not immune to stalling if not implemented thoughtfully. Whether you’re stuck in a plateau or just beginning your journey, remember that this is a lifestyle—not a temporary diet. Stay focused on quality, balance, movement, and rest, and your body will respond in kind.

Have you hit a weight loss plateau on Paleo? Share your experience in the comments and let others know what strategies helped you move forward!

30 day intro to paleo ebook primal diet-min

30-Day Introduction to the Paleo Diet

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Whenever I'm asked about Paleo, or if people comment that they doubt Paleo would help them with their health issues, my response is always “try it”. I think everyone should try Paleo for 30-days and then assess how it’s working for them. If it doesn't work, then nothing is lost (yet I've never heard of anyone not experiencing some positive benefits after a month of Paleo)

30 day intro to paleo ebook primal diet-min

30-days is a good length of time, as it’s long enough to see some changes and to get things like gluten out of your system. It’s also enough time to come out the other side of carb-flu, which a few people experience for the first week or two.

After the 30-days you’ll be in a good place to evaluate how it worked for you, and to slowly start re-introducing foods back to understand exactly what you should and shouldn't incorporate in your Paleo diet.

As well as using a 30-day Paleo plan as a way to get into Paleo for the first time, it’s also a great way to refocus once you've been following Paleo for a while. When you realise you’re stuck in a repetitive recipe rut, eating more and more “Paleo cookies”, or allowing more cheat meals than you ever would have before – it can be the perfect time to go strict Paleo for 30 days and get full back on board.

I think organisation is the most important factor in committing to a 30-day strict Paleo plan. If you plan, buy and prepare your food in advance it will be easy to follow and not get caught out. I also find it helps to set a date to start your 30-days and tell people about it (perhaps they’ll even join you)

I really like the Whole-30 program, as it focuses on why Paleo is so beneficial and covers all of the common pitfalls and questions; it’s a great guide to support you during the 30-days (particularly if it’s your first Whole30).

I'm really excited to see Bill and Hayley, the authors behind the beautiful “Make it Paleo” recipe book have just released their first ebook “The 30 Day Intro to Paleo”! I've found creating a month of beautiful, varied meals to be the key success factor in winning people over to a Paleo diet – and this book promises to do just that. As well as the impressive, yet simple Paleo recipes (over 90!) that you’d expect in a book from Bill & Hayley, their ebook also explains Paleo – and why we should eat this way. They include a 30 day complete menu planner and shopping lists – and even cooking videos!

I'm looking forward to trying out these recipes and will report back on my favourites!

Did you start your Paleo adventure with a Whole30? Do you occasionally challenge yourself to a month of following a strict Paleo diet – with no cheating?

7-Day Paleo Diet Menu Plan-min

7-Day Paleo Diet Menu Plan

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I've got a friend coming to stay next week, so I've planned a 7-day Paleo Menu Plan to showcase my Paleo diet. It’s all too easy to eat similar meals over and over, so I'm looking forward to a week of lots of variety. I'm going to over-make everything, so I have lots of leftovers to freeze and enjoy again later.

I've just written my first recipe book on Paleo Breakfasts, so will be showcasing some fantastic, but also quick and easy breakfast recipes on my menu plan!

So this is my Menu Plan for my week of Paleo meals:

DayBreakfast / BrunchLunchDinnerSnack / Dessert / Drink
MondayPaleo Salmon BurgersBlanched veggies with guacamole and nut butter dipsChicken and Vegetable KebabsMacadamia Nuts
TuesdayNoOatmealBig Salad with tuna, eggs, nuts, leaves, tomatoes, olives, avocado, capsicum & EVOOLamb-chops, Roasted Parsnips, Onions and Pumpkin–
WednesdayBacon, Eggs and AvocadoTurkey Nori-wrapsPorterhouse Steak, Egg, Mushrooms and GreensPaleo Ice Cream
ThursdayEgg MuffinsCapsicum ham sandwiches (capsicum “bread”)Tuna, Asparagus and Cauliflower RiceJerky
FridayRed onion, ham and mushroom omelettePaleo chilli with zucchini noodlesPaleo PizzaStrawberries dipped in dark chocolate
SaturdayPaleo Pancakes with Berry SauceChicken Soup with side saladBarbecue with selection of meats and saladsGlass of red wine
SundayFull English Breakfast (eggs, bacon, tomatoes, mushrooms, sautéed sweet potato, homemade tomato relish, Paleo sausages)–Sunday Roast; Roast beef, sweet potatoes, home-made gravy, broccoli and carrotsCoconut Yoghurt

7-Day Paleo Diet Menu Plan

Making the Most of Your Paleo Meal Prep

With a solid weekly plan in place, now is the perfect time to elevate your Paleo experience even further. Meal prepping isn't just for convenience — it’s one of the best ways to stay committed to your goals and make sure no fresh produce or grass-fed meat goes to waste. The key is to cook in bulk when you can and store portions in airtight containers or freeze them for later in the week.

It can be incredibly helpful to label each meal with the date and contents, especially when freezing. If you're short on time midweek, knowing there’s a ready-made Paleo-friendly dinner waiting in your freezer can make all the difference. Soups, stews, chilli, meatballs, and bakes all freeze particularly well and can be reheated with minimal effort.

Smart Shopping for a Paleo Week

Planning your shopping trip around your meal plan helps avoid impulse buys and ensures you’re fully stocked for the week. Before heading to the shops or farmers market, check your pantry and fridge to see what staples you already have. Then, build your shopping list around what’s left.

For this particular 7-day menu, key items to look out for include:

  • High-quality animal protein like grass-fed beef, pasture-raised chicken, lamb and wild-caught fish
  • Fresh vegetables in a range of colours and textures
  • Healthy fats such as extra virgin olive oil, coconut oil, avocado, and nuts
  • Fresh herbs and spices for flavour (e.g. turmeric, rosemary, paprika, coriander)
  • Specialty Paleo items like coconut flour, almond meal, or cauliflower rice, if not making from scratch

Batch Cooking Tips

If you’re preparing meals for the week ahead, you don’t have to cook seven entirely different dishes. Batch cooking is about being smart with your time and ingredients. For example, roasting a large tray of vegetables at the start of the week means you’ve got a handy side dish for several meals. Similarly, slow cooking a big batch of meat or soup can cover multiple lunches or dinners.

Double up on recipes from your menu — for example, cook extra Paleo chilli or soup and freeze half. It’s also a great idea to marinate multiple types of meat at once. Store in separate containers in the fridge, then cook throughout the week for maximum flavour with minimum fuss.

Incorporating Leftovers Creatively

With leftovers from your planned meals, you can mix and match to create entirely new dishes. Leftover roasted pumpkin and lamb can become a warm salad with rocket and a tahini dressing. Paleo pizza from Friday night reheats beautifully for Saturday brunch, especially when topped with an egg. Chicken from your soup can be shredded into wraps, salads, or even turned into a quick stir-fry with vegetables.

Get creative and don't feel boxed in by the original plan — this is where the fun of Paleo cooking really starts. Being flexible and resourceful with your ingredients helps reduce food waste and makes the most of your time and budget.

Stocking a Paleo-Friendly Pantry

While your fridge will likely be full of fresh produce and protein, don’t overlook the importance of a well-stocked pantry. Keep staples on hand so you can whip up quick meals or add extra flavour to your dishes at a moment’s notice. Consider keeping the following items in your Paleo pantry:

  • Coconut milk (full fat, no additives)
  • Tinned tomatoes or tomato paste (check ingredients)
  • Tinned wild fish like salmon or sardines (if tolerated)
  • Herbal teas and organic coffee alternatives like dandelion root
  • Coconut aminos or apple cider vinegar
  • Natural nut butters (no sugar or seed oils)

Eating Out While Sticking to Paleo

Even with the best plans, you might find yourself needing to eat out. Luckily, more restaurants are accommodating dietary preferences, and with a few simple strategies, you can keep things Paleo without the stress.

Look for grilled meats, salads with olive oil and lemon dressing, or dishes that can be easily modified. Skip the bread, fries or creamy sauces unless you're confident in the ingredients. If unsure, don't be afraid to ask your server about the oil used or for simple substitutions. Many places are happy to serve vegetables instead of grains or legumes.

Staying Hydrated Throughout the Week

It's easy to forget hydration when planning meals, but drinking enough water is essential to support digestion and overall health on a Paleo diet. Herbal teas, infused water (think cucumber and mint or lemon and ginger), and bone broth all contribute to hydration and nutrient intake.

Avoid sweetened drinks, fruit juice, and even many “health drinks” that sneak in hidden sugars. A great habit is to start the day with a big glass of water, especially before breakfast. It sets a healthy tone for the rest of the day.

Preparing for Guests on a Paleo Diet

When hosting friends who aren’t Paleo, it’s tempting to stray from your usual food choices to accommodate them. But in most cases, your guests will appreciate your effort and might be curious to try something different.

To keep everyone happy, focus on meals that feel familiar but are made using Paleo ingredients. Think burgers wrapped in lettuce instead of buns, roast dinners without gravy thickened with flour, and dessert made with coconut cream and berries. Serve a few crowd-pleasers — like your Friday night Paleo pizza or Saturday barbecue — and most people won’t even realise they’re eating Paleo.

Reflecting on Your Weekly Plan

Once the week wraps up, it’s worth reflecting on what worked well and what you’d change for next time. Did certain meals take too long to prepare? Were there enough leftovers to get you through busy days? Did any particular dish stand out as a new favourite?

Meal planning isn’t about perfection — it’s about setting yourself up for success and learning as you go. Over time, it becomes second nature, and your weekly plan evolves to match your lifestyle and preferences. Keep a notebook or spreadsheet to jot down ideas for future weeks and adjust your shopping habits accordingly.

Ready to Try It Yourself?

If you haven’t already, why not give this 7-day Paleo menu plan a go yourself? Whether you follow it exactly or use it as inspiration, it’s a great way to bring structure, enjoyment, and variety to your Paleo lifestyle. Let me know your own favourite combinations — and if you have visitors, don’t be surprised if they leave inspired to try Paleo themselves!

What do you think of my proposed Menu Plan? I’d love to hear your favourite Paleo dishes! Do you create a weekly Paleo meal Plan?

Atkins diet v paleo primal differences comparision-min

9 Reasons Why Paleo isn’t Atkins

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Now that more people have heard of Paleo, I've notice it is often assumed to be a different name for the Atkins Diet. “Oh, so you’re doing Atkins…”. Well actually, no. I follow a Paleo Diet, which is completely different to Atkins.

1. Low-Carb?

The main difference between Paleo and Atkins is that Atkins IS low-carb. In the induction phase (the initial two weeks), less than 20g of carbs a day are consumed, rising to about 20g – 60g a day in the Ongoing Weight Loss Stage. This is designed to keep the body in a state of Ketosis, which seems to be very beneficial to achieving weight-loss. Whilst a great number of people do eat a low-carb Paleo diet (keeping carbs under 50g a day seems popular); Paleo is not a low-carb diet tweet this quote Indeed, a lot of people, particularly Paleo athletes and crossfitters, eat a far higher carb ratio (though obviously these carbohydrates come from foods like sweet potatoes and fruit – rather than refined carbs).

2. Counting, Counting, Couting…

As carbs rule on Atkins, counting is essential. An Atkins diet requires measuring, weighing and recording of the carbohydrate content of everything that’s eaten. Paleo is just about eating real food and avoiding grains, legumes and dairy – so no weighing, counting, measuring and journaling is required. So. Much. Easier.

3. Grass-Fed, Organic?

A Paleo diet is all about food quality. Meat in particular, is ideally grass-fed and organic. Processed, grain-fed, intensively farmed meat is to be avoided. On Atkins however, the source of the food isn't of such importance (though they do seem to be paying more attention to quality).

4. Processed?

A simple “is it Paleo” test can be resolved like this: if it’s in a packet, it probably Paleo tweet this quote . If it’s in a packet, it could well be Atkins. Atkins have a whole rage of processed convenience foods, that meet the Atkins low-carb rule; but would fail miserably to be classed as Paleo foods, with their long list of ingredients.
Paleo-Diet-V-Atkins-Diet 680-min

5. Allowable Foods

Whilst a Paleo diet omits grains, legumes and (sometimes) dairy, on an Atkins diet, these are all permissible – providing they are low in Calories. You can consume sweeteners, diet soda, seed oils, soy, Atkins chocolate bars, Atkins crisps – and lots of other very un-Paleo foods on Atkins.

6. Purpose

I also think the purpose of the plans is very different. Atkins followers tend to be following the plan for weight-loss – once they get to their goal weight, they generally stop eating an Atkins Diet. Paleo however, attracts followers for many reasons. Weight loss is definitely a driver, but many people come to Paleo to improve their athletic performance too. Health is a key motivation for many looking to reverse/ improve health issues such as diabetes, allergies and autoimmune conditions.

7. For Life, Or Just For a Bikini?

Generally, Atkins seems to be followed until weight-loss goals are achieved. Paleo is more of a lifestyle; a way of eating and living that is easy to follow forever.

8. Not Just Eating

It’s also important to bear in mind that as well as nutrition, fitness, strength, stress-reduction, balance, sleep and sunshine are amongst the lifestyle factors that Paleo addresses. Atkins appears to be primarily focused on diet, rather than lifestyle factors.

9. Paleo-Atkins?

It is possible to be Paleo-Atkins; but many people are also Paleo-not-Atkins.

Have people told you “oh, Paleo – that’s like Atkins”, when you tell them how you eat? Have you ever tried Atkins? I’d love to hear your thoughts and experiences on Atkins and Atkins V Paleo in the comments below!

 

I quit sugar ebook Sarah Wilson give up sugar recipe book ebook paleo primal-min

Your Guide to Paleo Recipe Books

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I used to buy so many cookbooks as it’s great to have lots of different sources when trying to put together a recipe. In the last year or two however, almost all of my cookbooks have been in ebook format.

I'm a bit of a messy cook, so in my cookbooks it’s easy to see which recipes are my favourites – those with the pages covered in ingredients! Ebooks are a great solution for me – I can find the specific recipe I want to make, print out a copy to take to the shop to refer to when I buy the ingredients – and another copy to use in the kitchen when I make the dish.

It’s so pleasing to see more Paleo friendly cook books coming out all the time.

I Quit Sugar Cook Book - Paleo Recipe Ebooks

Whilst not fully Paleo, Sarah Wilson's I Quit Sugar Cookbook is a great cookbook for those making the first step – giving up sugar. This book goes well with Sarah’s I Quit Sugar program, but is just as good as a cookbook in its own right. As well as Sarah Wilson contributors also include Mark Sisson and Gwyneth Paltrow. Definitely a recipe book worth trying.

Trying lots of new recipes is a great way to get used to your new way of eating, without feeling like you’re missing out on anything.

As well as Sarah Wilson’s cookbook, I also like the Simple Paleo Recipe book and the Paleo Cookbook.

The Rise of Digital Paleo Cookbooks

As the popularity of the Paleo lifestyle continues to grow in Australia and globally, so too does the selection of digital resources available. While printed cookbooks have their nostalgic charm, the convenience and accessibility of digital cookbooks are becoming increasingly hard to beat. Whether you're at the supermarket or in your kitchen, being able to search, bookmark, and print recipes on demand makes it far easier to stay organised and stick to your dietary goals.

Many Paleo bloggers and authors are releasing their cookbooks exclusively in digital format. These often come with added bonuses, like shopping lists, prep tips, video tutorials, or exclusive content that wouldn’t be available in a printed version. For those embracing minimalism or reducing clutter in their home, switching to digital cookbooks is another step towards a more intentional lifestyle.

Benefits of Using Paleo Ebooks

One of the greatest advantages of ebook cookbooks is searchability. Rather than flicking through dozens of pages to find that one perfect recipe using sweet potato and ground beef, you can simply type in the keywords and instantly find options that fit the bill. This saves time and helps reduce waste by letting you cook based on what you already have in your fridge or pantry.

Another benefit is the ability to highlight notes, adjust serving sizes directly on screen, and even add your own tweaks digitally. Some platforms allow syncing across devices, so whether you’re on your desktop, iPad or mobile, your recipes are always available. And if you're someone who travels frequently or likes to cook in different locations (perhaps a friend's kitchen or a holiday rental), having your Paleo library in your pocket is incredibly useful.

Top Picks for Paleo-Friendly Digital Cookbooks

While many people start with Sarah Wilson’s I Quit Sugar series as a gateway to cleaner eating, there are now dozens of ebooks focused specifically on the Paleo lifestyle. Here are a few that stand out:

  • Nom Nom Paleo by Michelle Tam – This vibrant cookbook is packed with beautiful photography, Asian-inspired flavours, and practical kitchen tips. The digital version includes step-by-step photos, which are especially helpful for beginner cooks.
  • Paleo Eats by Kelly Bejelly – A great one for indulgent, comforting meals without the grains or dairy. This book includes many dishes that feel like old favourites, reimagined in a Paleo-friendly way.
  • Against All Grain by Danielle Walker – An excellent resource for families, this ebook includes everything from lunchbox ideas to special occasion meals, making Paleo approachable for kids and adults alike.

Most of these digital cookbooks are available through major retailers like Amazon, or directly from the author’s website. Buying direct often comes with extra bonuses like meal plans or early access to new releases.

Creating Your Own Paleo Recipe Archive

If you find yourself cooking regularly from various ebooks, you might want to consider creating a personal recipe archive. This could be as simple as a folder on your desktop organised by meal type (e.g. breakfast, lunch, dinner, snacks), or a spreadsheet where you rate recipes and add notes about any changes you made or ingredients you substituted.

Over time, this becomes an incredibly valuable resource — your very own personalised Paleo cookbook. You’ll be able to quickly pull up your go-to meal when guests are coming over or when you’re in a hurry midweek. You might also start noticing patterns in your preferences, helping you become more intuitive with Paleo cooking over time.

How to Spot a Good Paleo Cookbook

Not all cookbooks marketed as “Paleo-friendly” are created equal. When choosing your next purchase, here are a few things to look for:

  • Ingredient accessibility – Are the recipes using ingredients you can find at your local Australian supermarket or farmers market? Some American cookbooks may include products that are hard to come by locally.
  • Focus on whole foods – A good Paleo cookbook avoids gimmicks and processed stand-ins. Look for recipes built around meat, fish, eggs, vegetables, fruits, nuts, and seeds.
  • Meal variety – Does the cookbook include a good mix of breakfasts, mains, snacks, and desserts? A well-rounded selection helps you maintain variety and interest.
  • Clear layout and design – Especially for digital books, easy navigation, legible fonts, and consistent formatting can make or break your cooking experience.

Supporting Local Australian Authors

There’s a growing community of Paleo and real food writers here in Australia creating content tailored to our local produce, lifestyle, and seasons. Supporting Australian authors not only means you’re more likely to see familiar ingredients, but it also helps grow the local health and wellness scene.

Some locally-written cookbooks even include notes on where to buy specific ingredients across different Australian states or suggest budget-friendly swaps that make the diet more accessible to a wider audience. This is particularly helpful when just starting out, or when shopping in more regional areas with limited options.

Digital Doesn’t Mean Disposable

While it’s easy to buy and download digital cookbooks on a whim, it’s still worth taking the time to sit down with each one and really explore it. Just like with traditional cookbooks, the more you use a digital cookbook, the more it becomes yours. Highlight your favourites, add sticky notes in your app, and refer back to them often. Good food is meant to be enjoyed more than once.

It’s also a great idea to back up your ebook collection regularly. Whether you store them in a cloud account or on an external hard drive, making sure you don’t lose your favourites means they’ll always be ready when inspiration strikes.

Final Thoughts

The shift towards digital Paleo cookbooks has made it easier than ever to stay inspired, organised, and committed to your real food goals. Whether you're new to the lifestyle or have been following Paleo for years, investing in a few thoughtfully created ebooks can keep your meals exciting, your cooking skills evolving, and your pantry well-used.

And who knows — maybe you’ll be inspired to start compiling your own recipes into a cookbook one day, to pass along your favourites or even share with the wider community!

Do you still prefer traditional cookbooks, or have you switched over to ebooks? Which is your favourite Paleo friendly cookbook?

319 Paleo Foods – The Definitive Paleo Food List diet free ebook pdf download-min

319 Paleo Foods – The Definitive Paleo Food List

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I created this Paleo Food List after getting fed up with people commenting on how restrictive they think my Paleo diet must be. Especially when you consider that the bulk of a SAD diet seems to contain just one ingredient: Wheat.

Bread, pasta, pizza, cakes, cookies, pretzels, muffins, scones, breakfast cereals, donuts, waffles and crackers – they are all made with wheat. Hardly variety.

I’ve put this post together to try to demonstrate just how much variety a Paleo diet includes. All it omits is grains, legumes and (for some) dairy. Which means it includes literally hundreds of completely different types of foods.

The basic “Paleo Food List” contains Meat, Fish, Eggs, Nuts, Seeds, Vegetables and Fruit – which I’ve listed 319 different examples of; both different varieties – and in the case of meats different cuts.

Paleo-Carrots-Paleo-Food-List 319-min

Leafy & Salad Vegetables

Amaranth, Arugula, Beet greens, Bok choy, Broccoli Rabe, Borage greens, Brussels sprout, Cabbage, Catsear, Celery, Celtuce, Ceylon spinach, Chaya, Chickweed, Chicory, Chinese Mallow, Chrysanthemum leaves, Collard greens, Corn salad, Cress, Dandelion, Endive, Fat hen, Fiddlehead, Fluted pumpkin, Garden Rocket, Kale, Komatsuna, Kuka, Lagos bologi, Lamb's lettuce, Land cress, Lettuce, Lizard's tail, Melokhia, Miner's Lettuce, Mizuna greens, Mustard, Napa cabbage, New Zealand Spinach, Orache, Pak choy, Paracress, Poke, Radicchio, Sea beet, Sea kale, Sierra Leone bologi, Soko, Sorrel, Spinach, Summer purslane, Swiss chard, Tatsoi, Turnip greens, Watercress, Water spinach, Winter purslane and Yarrow

Flowers and flower buds

Artichoke, Broccoli, Caper, Cauliflower, Courgette flowers and Squash blossoms

Bulb and stem vegetables

Asparagus, Cardoon, Celeriac, Celery, Elephant Garlic, Florence fennel, Garlic, Kohlrabi, Leek, Kurrat, Lotus root, Nopal, Onion, Pearl onion, Prussian asparagus, Spring Onion/Scallion, Shallot, Welsh onion and Wild leek

Root and tuberous vegetables

Bamboo shoot, Beetroot, Burdock, Broadleaf arrowhead, Camas, Canna, Carrot, Cassava, Chinese artichoke, Daikon, Elephant Foot yam, Ensete, Ginger, Hamburg parsley, Horseradish, Jerusalem artichoke, Jícama, Mashua, Parsnip, Pignut, Prairie turnip, Radish, Rutabaga, Salsify, Scorzonera, Skirret, Swede, Sweet Potato or Kumara, Taro, Ti, Tigernut, Turnip, Ulluco, Water chestnut, Yacón and Yam

Sea vegetables

Aonori, Carola, Dabberlocks or badderlocks, Dulse or dillisk, Hijiki, Kombu, Laver, Mozuku, Nori, Ogonori, Sea grape, Sea kale, Sea lettuce and Wakame

Other Vegetables/ Fruits

Bell pepper, Bitter melon/Bitter gourd, Chayote, Courgette, Cucumber, Ivy Gourd, Eggplant/Aubergine/Brinjal, Luffa, Pumpkin, Squash, Sweet pepper (Capsicum), Tinda, Tomatillo, Tomato and Winter melon

Paleo-Fruit-Paleo-Food-List 319-min

Fruits

Apple, Apricot, Avocado, Banana, Bilberry, Blackberry, Blackcurrant, Blueberry, Currant, Cherry, Cherimoya, Clementine, Date, Damson, Dragonfruit, Durian, Eggplant, Elderberry, Gooseberry, Grape, Grapefruit, Guava, Huckleberry, Jackfruit, Jambul, Kiwi fruit, Kumquat, Lemon, Lime, Lychee, Mandarine, Mango, Cantaloupe melon, Honeydew melon, Watermelon, Rock melon, Nectarine, Orange, Peach, Pear, Pitaya, Plum, Pomegranate, Purple Mangosteen, Raspberry, Redcurrant, Rambutan, Satsuma, Star fruit, Strawberry, Tangerine and Ugli fruit

Beef

Blade Steak, boneless, Blade Oyster Steak, Blade Roast, Chuck Steak, Chuck Roast, Rib Roast, bone in, Rib Eye Steak, Rib Eye Roast, Rib Steak, Rib Roast, Sirloin Steak, T-Bone Steak, Sirloin Steak, boneless, Sirloin Roast, boneless, Fillet Steak, Fillet, Rump Steak, Topside Steak, Topside Roast, Silverside, Round Steak, Brisket and Skirt Steak

Lamb

Neck rosettes, Shoulder roast, Shoulder roast, boneless, Forequarter roast of chops, bone-in, Forequarter chops, Best neck cutlets, Rib loin cutlets, Rib loin (rack) roast, Rib loin chops, Rib loin roast, Mid loin chops, Mid loin roast, Chump chops, Chump roast, Leg roast, bone-in, Leg steak, Leg chops, Shank, bone-in and Lamb Breast

Pork

Foreloin roast, Foreloin chop, Loin roast, bone in, Loin chops, Rump chop, Rump steak, Leg chop, Leg steak, Leg, Hock, Trotter, Hand, Belly, Bacon and Ham

Chicken

Whole Chicken, Halves, Breast Quarters, Split Breast, Split Breast without Back, Boneless, Skinless Breast, 8-Piece Cut, Whole Chicken Wing, Wing Drummettes, Wing Mid Section with Tip, Wing Mid Section, Whole Chicken Leg, Boneless, Skinless Leg, Thigh, Boneless, Skinless Thigh, Drumsticks and Giblets

Other Meats

Alligator, Bear, Bison, Crocodile, Duck, Elk, Emu, Goat, Goose, Kangaroo, Ostrich, Pheasant, Quail, Rabbit, Rattlesnake, Reindeer and Venison

Offal/ Organ Meats

Liver, kidney, heart, sweetbread, brain and tripe

Fish

Bass, Dogfish , Eel, Flounder, Haddock, Hake, Halibut, Herring, Hoki, Krill, Lobster, Mackerel, Mackerel icefish, Monkfish, Mullet, Mulloway, Mussels, Nephrops, Oysters, Perch, Pikeperch, Plaice, Pollock, Prawn, Red Snapper, Rock lobster, Sablefish, Saithe, Salmon, Sardines, Scallops, Sea bass, Shark, Shellfish, Shrimp, Sole, Sunfish, Swordfish, Toothfish, Trout and Tuna

Oils and Fats

Avocado oil, bacon fat, butter, coconut oil, ghee, lard, tallow, nut butters, walnut oil, macadamia oil, olive oil and coconut milk/ cream

Eggs

Hens eggs, duck eggs and goose eggs

Nuts & Seeds

Almonds, pistachios, macadamia nuts, brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, chestnuts, cashews and hazelnuts

Quite some variety, isn't it?

When you consider the number of different ways you can prepare and cook your Paleo ingredients – the recipe potential is unlimited.

Have I missed off any of your favourite Paleo foods? Or do you disagree with some of the foods I've included? Let me know in the comments!