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The Primal Meal Plan Explained

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What is a typical day of paleo meals for you? Have you got stuck in a meal plan rut?

Once you get a few favourite recipes under your belt, it’s easy to have the same meal over and over, which can get very boring. Eating repetitively is also depriving your body of nutrients that can be obtained from having a varied diet.

I was really interested to see Mark Sisson, over at Primal Blueprint, has started a primal meal plan program! Every Tuesday, he sends everyone who has signed up an email containing a brand new meal plan, shopping list and recipes for the entire week.

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Every day is planned in full, with breakfast, lunch, dinner and a snack – the shopping list means you can print it out and can easily make sure you aren't missing any of the key ingredients. The recipes also make good use of the ingredients, meaning you won’t be buying a huge pumpkin – and wasting ¾ of it!

The meal plans provide about 50 – 100 grams of carbs a day (veggies and fruit, with the occasional use of a small amount of raw honey) and about 25% protein.

It’s easy to multiply up the shopping lists and recipes, meaning if you’re cooking for a big family – or like to cook up a big batch to give you extra to freeze and enjoy later – this will be easy to manage.

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This seems like a great was to refocus and get some new recipes and ideas into your cooking repertoire. If you’re new to a Paleo diet, this is a great way to get a full introduction to eating primally, with the confidence that all of the foods are 100% approved! It’s also great to give you some inspiration about what to eat at meal times.

If you want to find out more about the Primal Meal Plans – check them out here!

Have you tried a paleo meal plan program? I’d love to hear your thoughts, in the comments below.

Why Rotating Your Paleo Meals Matters

If you’ve ever found yourself relying on the same five meals week after week, you’re not alone. Falling into a food rut is incredibly common, especially when you’re trying to keep things healthy, fast, and familiar. But variety is one of the keys to long-term success on a Paleo diet — not just to keep things interesting, but to ensure you’re meeting all your micronutrient needs.

Each vegetable, cut of meat, herb, and fat source offers a different nutritional profile. By rotating what’s on your plate, you get a more diverse intake of vitamins, minerals, phytonutrients, and beneficial fats. For example, lamb liver offers a completely different nutrient makeup than salmon or chicken thigh. Similarly, beetroot contains different antioxidants than zucchini or broccoli. Over time, lack of diversity can contribute to minor deficiencies, digestive stagnation, and even increased food sensitivities.

Seasonal Eating: A Natural Way to Introduce Variety

One of the easiest ways to shake up your meal planning is to align your meals with the seasons. In summer, focus on lighter fare like grilled meats, leafy salads, berries, and cold-pressed juices. As autumn rolls in, root vegetables, slow-cooked stews, and warming spices take centre stage. In winter, bone broths, roasts, and fermented vegetables help support immunity. Spring is ideal for detoxifying greens, asparagus, and herbs.

Not only does this approach prevent boredom, but it’s also how our ancestors ate — in harmony with nature and what was locally available. Seasonal eating supports digestion, reduces the cost of groceries, and maximises nutrient density.

Batch Cooking with a Twist

Batch cooking is often hailed as a lifesaver on a Paleo diet, but doing it without variety can leave you dreading your leftovers. One strategy is to prepare a neutral base — for example, shredded slow-cooked beef — then repurpose it across several meals with different seasonings and sides:

  • Serve it over mashed sweet potato with sautéed spinach and garlic
  • Toss it into a lettuce wrap with avocado and fermented salsa
  • Top it with a fried egg and roasted zucchini for a breakfast hash

This method keeps your prep time low but your meals exciting and different. The same goes for roasted vegetables. Roast a tray of root veg and use some for a side dish, add some to a salad the next day, then blend the rest into a soup or dip.

Introducing New Proteins and Cuts

When was the last time you cooked duck, goat, or kangaroo? Most people rotate between beef, chicken, and salmon, occasionally tossing in pork. But the world of protein is vast, and expanding your options helps ensure you’re getting a variety of amino acid profiles and micronutrients. Even within a single animal, different cuts offer different benefits — heart, liver, and kidney are all incredibly nutrient-dense and underutilised.

If organ meats are new territory, try blending a small amount into your mince or slow-cooked meals. You’ll barely notice the difference in taste, but your body will reap the rewards of extra B vitamins, iron, and fat-soluble vitamins.

Don’t Forget About Herbs and Spices

Using a variety of herbs and spices not only keeps meals flavourful but also adds powerful health benefits. Turmeric, for example, is renowned for its anti-inflammatory properties. Rosemary may support cognitive function. Garlic is antimicrobial. Cilantro helps the body eliminate heavy metals. Swapping out spice blends or experimenting with fresh herbs is a simple way to give repeat meals a whole new spin.

Paleo Meal Planning Tips for Busy People

If you love the idea of meal planning but struggle to stay organised, here are a few strategies to make the process easier:

  • Plan once, repeat monthly: Create four weekly plans, then cycle through them each month, adjusting slightly for seasonal produce.
  • Double cook and freeze: Make double portions of stews, casseroles, and sauces, and freeze them in individual servings.
  • Theme your days: For example, “Meatball Mondays,” “Taco Tuesdays,” or “Stir-fry Saturdays” to simplify decision-making.
  • Prep raw ingredients ahead: Chop vegetables, marinate proteins, and pre-mix spice blends to save time during the week.

Meal planning isn’t about restriction — it’s about giving yourself structure so you’re free to enjoy meals without stress, guesswork, or impulsive food choices.

Getting Inspired with Meal Delivery and Planning Services

If you find planning from scratch overwhelming, services like the Primal Blueprint Meal Plan offer a gentle way in. With a ready-made plan, you get exposure to new recipes, balanced macros, and a reliable grocery list. You may even discover ingredients or methods you’ve never considered using before, giving your own meal planning a fresh direction.

And if you prefer to stay in control, you can always use the meal plans as a base and swap out a few meals for your favourites or seasonal picks.

Reignite Your Paleo Creativity

If Paleo eating is starting to feel a bit repetitive, it might be time to take a step back and look at it through new eyes. Find a new cookbook, browse a farmers market for inspiration, or set a weekly goal to try one ingredient or dish you’ve never made before. Share your discoveries with friends, family or an online community for added motivation.

Ultimately, variety is what keeps your food both exciting and nourishing. Your body, mind and tastebuds will thank you for mixing it up.

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What’s So Wrong With Soy?

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Are soy beans really that bad for us? So many “healthy” people swear by soy – and it’s certainly portrayed in a lot of mainstream media as a health product.

Soy beans contain a lot of natural toxins. It doesn't matter whether they’re organically grown or genetically modified. The problem with modern soy products is that the factory processing is different from the traditional, time-consuming preparation through fermentation and prolonged boiling, whereby a lot of these toxins are removed. Products such as tempeh, tofu and miso are, if of good quality and a lot less dangerous than modern unfermented soy products, like soy milk. In the current, fast and large-scale production, these toxins stay in the end-product.

What's wrong with soy legume paleo diet primal allowed alternative-min

Why do people eat soy?

Whilst some people switch due to cow milk allergies or lactose-intolerance, many people switch for the perceived health benefits. The use of soy milk was supposed to be a good alternative to dairy, if we believe the commercials. The irony is that soy itself is in the top ten of foods that give the highest change of allergies!

Vegetarians and vegans often use soy products as dairy products and meat substitutes, particularly due to the high protein content.

The dangers of soy

Soy contains high amounts of phytic acid, that impedes the reception of calcium, magnesium, copper, iron and zinc. Although the pro-soy lobby argues that these minerals can also be found in soy, they are barely absorbed by the body due to the phytic acid content. The anti-nutrients present are not broken down by processes such as steeping, germination or prolonged cooking.

Soy also contains high concentrations of manganese, a chemical element. Some manganese in our food is necessary, but high amounts, such can be found in soy, are associated with neurological damage. It contains almost 200 times as much manganese as breast milk.

Trypsin inhibitors can disrupt the digestion of protein, can negatively influence the function of the pancreas and cause growth problems. Diarrhoea, stomach cramps and bleeding are some of the problems that can occur due to a lack of trypsin.

Vegetable female hormones (phytoestrogens) in soy disrupt the function of the endocrine (internal) glands and might cause infertility and breast cancer.

Cancer patients, especially the ones with hormone-dependant tumours such as breast cancer and prostate cancer, are advised to avoid soy because it can cause the growth of tumours.  The phytoestrogens it contains can hinder the function of the thyroid, which causes a risk for a slow working thyroid and even thyroid cancer.

Substances in soy that resemble vitamin B12 are not absorbed by the body and increase the need for vitamin B12. Vitamin B12 is necessary for the production of red blood cells. A shortage of these blood cells can cause severe anemia. Soy increases the need for vitamin D, which is used for building bones and a strong immune system, and something most people are already deficient in.

In modern soy production, it is modified, which produces toxic lysinoalanine and the carcinogen nitrosamine as a result. During the process, glutamic acid is also formed. This is a flavour enhancer and potential neurotoxin. As if this wasn't bad enough, MSG (another flavour enhancer) is added to many soy products.

Soy sauce is popular in many recipes, but is easy to avoid – it can be completely replaced using paleo friendly coconut aminos.

I’d be interested to hear what you think about Soy? Do you avoid it in all forms, or do you occasionally eat fermented soy products?

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Which Knives Do You Need In Your Kitchen paleo cooking diet primal knife choosing-min

Which Kitchen Knives Do You Actually Need?

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Eating a natural paleo diet – more real food – means more food preparation. Which knives do you have in your kitchen and are you using the right ones for the right job?

One of the most important tools in the kitchen is the knife. You use your kitchen knives every day and if you buy good ones, you will be able to use them for many years to come.

If you’re about to buy a kitchen knife, have you worked out which type you need and what to buy?

It’s not easy to say a particular knife “is the best knife”. The best knife depends on you and how you will use it. The most important criteria is that the knife should be easy to use by the person who will use it the most.

When you walk into a shop, you’ll probably be overwhelmed by the amount and variety of knives. Don’t worry, you will never use all of them, nobody does. A basic set of knives for in the kitchen usually consists of 3 to 6 different knives.

What you need to know about kitchen knives:

Wrought knives

Some people say that the best knives are wrought. Whilst this used to be the only way to make steel suitable for making knives, it’s no longer the case. Nowadays, techniques are much more developed and even the steel is different. A knife doesn’t need to consist of one piece either, this has no added value for it’s cutting abilities.

Hardness

The hardness of the knife is an indication for the speed a knife can get blunt. Knife hardness is expressed in Rockwell C (HRC). Generally, the higher the hardness, the longer the knife stays sharp. However, the steel can get more susceptible to chipping of the cutting edge (the steel gets brittle) and to the occurrence of rust.

Which Knives Do You Need In Your Kitchen paleo cooking diet primal knife choosing-min

The handle

When choosing a kitchen knife, always look for the construction of the handle. If you want to be able to put your knives in the dishwasher (but please wash by hand!), choose knives with a molded on handle or welded on handle of stainless steel. Knifes with a riveted handle are less adequate for a dishwasher. Wood and the dishwasher are of course not the best combination either.

There are five knives that are completely indispensable in a paleo kitchen:

Chef’s knives

A knife collection always starts with a chef’s knife. A chef’s knife has a high blade with a slightly rounded cutting edge, used for cutting meat, fish and vegetables. This knife is less suitable for the smaller carvings, you’d be better use a paring knife for that.

Chef’s knives are usually used for cutting everything that is raw, before it goes into the pan, such as meat and fish – but also vegetables or cheese. Thanks to the large blade, it’s easy to cut onions and herbs without hitting the cutting board all the time. The most selected size is 20cm, but some people (mainly women) choose a smaller size.

Paring knives

This knife has a small blade with a sharp point, suitable for peeling and cutting smaller vegetables and fruits. The knife comes in various sizes, between 8 – 12cm. One of the biggest mistakes people make is to use this knife for everything!

Tomato knife

The third knife that you should get is a tomato knife. It always has a small serrated blade and you use it for cutting vegetables with a rigid outside and a soft inside, such as tomatoes.

Boning knife

A boning knife has a long low blade with a smooth surface. You can use it to cut meat, fish and poultry into equal slices.

Every knife, no matter how good or expensive it was, gets blunt. Consider buying a knife grinder, or taking your knives to get professionally sharpened. To keep your knives in good condition, wash them by hand, instead of using the dishwasher!

Which knives do you have in your kitchen? Have you found a good brand? Please share your tips in the comments below.

Choosing the Right Knives for Real Food Cooking

When you’re preparing fresh meals every day — especially on a Paleo diet — having the right tools can make all the difference. A few well-chosen knives will make your kitchen prep faster, safer, and far more enjoyable. From a reliable chef’s knife to a precision paring knife, quality really does matter more than quantity.

If you’re investing in just a few pieces, focus on how they feel in your hand, how well they hold their edge, and how easy they are to maintain. Wash them by hand, keep them sharpened, and they’ll last you for years.

Do you have a favourite kitchen knife or brand that’s stood the test of time? Or a must-have knife that’s missing from this list? Share your experience and recommendations in the comments — I’d love to know what works for you in a Paleo kitchen.

Switching to a Paleo diet naturally means preparing more whole foods from scratch. Whether you're chopping fibrous vegetables, trimming meat, or slicing through tough roots like sweet potato, having the right knife can be the difference between an enjoyable kitchen session and a frustrating one.

Unlike processed food or ready-made meals, Paleo cooking involves more hands-on preparation — and that calls for durable, reliable kitchen equipment. While you can certainly make do with a basic knife or two, investing in high-quality blades suited to specific tasks will elevate your cooking and save you time and effort in the long run.

Understanding Blade Materials

When buying knives for a Paleo kitchen, it’s worth considering what the blade is made from. Most modern kitchen knives are crafted from stainless steel, which offers durability and resistance to corrosion. However, high-carbon stainless steel blades are considered superior by many chefs due to their sharpness and ease of honing — a definite advantage when regularly preparing raw ingredients like carrots, onions, and beef cuts.

Ceramic knives are popular too, but they’re more brittle and difficult to sharpen. They may work well for slicing softer fruits and vegetables, but a stainless steel chef’s knife will be a better all-rounder for serious Paleo cooking.

Other Knives Worth Considering

In addition to the essentials already listed in the post, here are a few more knives that can make a real difference in a Paleo kitchen:

  • Santoku Knife – A Japanese-style knife that’s great for slicing and chopping vegetables quickly. It has a slightly shorter blade than a chef’s knife and works well for those with smaller hands.

  • Carving Knife – Perfect for slicing cooked roasts, especially useful if you batch-cook brisket, lamb, or whole chickens as part of your weekly meal prep.

  • Utility Knife – This versatile mid-sized knife fills the gap between a chef’s knife and a paring knife. It's ideal for slicing fruit, cheese (if you’re Primal), and smaller cuts of meat.

  • Cleaver – If you regularly prepare your own meat from whole cuts or bones, a cleaver can be a powerful tool. It’s heavy and designed for cutting through tougher parts like joints.

Knife Safety and Storage Tips

A sharp knife is actually safer than a dull one. Dull knives require more force, increasing the likelihood of slipping and injury. Always keep your blades honed – a honing steel or whetstone can help maintain their edge between proper sharpening.

For safety and longevity, store knives properly:

  • Use a magnetic knife strip for easy access and hygiene

  • Consider a wooden knife block or in-drawer organiser

  • Avoid tossing them in a drawer where they can get damaged or cause injury

Keeping Your Paleo Kitchen Running Smoothly

As you get deeper into your Paleo journey, you’ll find yourself preparing everything from bone broth and fermented veggies to slow-cooked roasts and fresh salads. Having the right knife for each task will save you time and frustration – and make cooking a pleasure instead of a chore.

A well-maintained knife doesn’t just help you cut – it helps you cook with confidence.

What’s in your Paleo knife kit? Have you discovered a hidden gem of a blade or a game-changing sharpener? Leave a comment with your best knife tips – or share a photo of your favourite tools in action!

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How to Get Enough Vitamin E on a Paleo Diet

Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

Vitamin E on the Paleo Diet – Deficiency and Supplementation

How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

  1. Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
  2. Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
  3. Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
  4. Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
  5. Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
  6. Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
  7. Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
  8. Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

What else do you need to know about Vitamin E consumption?

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it's is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Signs You May Be Getting Too Much Vitamin E

While deficiency is a more common concern, excessive intake of Vitamin E — typically through high-dose supplementation — can also cause problems. The tolerable upper intake level for adults is around 300mg per day from supplements. Overdoing it may lead to symptoms such as nausea, diarrhoea, fatigue, or even increased risk of haemorrhagic stroke due to its blood-thinning effects. It’s important to remember that when you’re following a Paleo diet rich in natural sources of Vitamin E, you’re very unlikely to reach excessive levels from food alone. The risk arises primarily from synthetic supplements.

Should You Supplement with Vitamin E?

Given the wide variety of Vitamin E-rich foods available on the Paleo diet, most people are able to meet their needs through diet alone. However, there are certain circumstances in which supplementation might be considered. For example, individuals with fat-malabsorption issues, liver conditions, or genetic disorders affecting Vitamin E metabolism may need additional support. If you do choose to supplement, opt for natural forms of Vitamin E (labelled as d-alpha-tocopherol) rather than synthetic (dl-alpha-tocopherol), and consult with a healthcare professional to ensure the dosage is appropriate for your needs.

Best Practices for Preserving Vitamin E in Your Cooking

As Vitamin E is sensitive to heat, light, and air, how you store and prepare your food matters. To get the most from Vitamin E-rich ingredients:

  • Store nuts and seeds in airtight containers in a cool, dark place.
  • Avoid roasting at high temperatures — opt for light toasting or use raw in salads and toppings.
  • Use cold-pressed oils and store them in dark bottles to protect from oxidation.
  • Eat fruits and vegetables raw when possible, or steam lightly rather than boiling.

Vitamin E and Omega-3 Fatty Acids

Another interesting consideration is the relationship between Vitamin E and polyunsaturated fats, especially omega-3 fatty acids. When your diet is rich in these beneficial fats — common in a Paleo lifestyle — your need for antioxidants like Vitamin E may slightly increase. That’s because Vitamin E helps protect these fats from oxidising in the body. Ensuring a balance between the two can support overall cell membrane health and reduce inflammation.

How a Paleo Lifestyle Naturally Supports Healthy Vitamin E Intake

The Paleo diet encourages a wide range of whole, unprocessed foods — many of which are naturally high in Vitamin E. From leafy greens and colourful vegetables to nuts, seeds, and healthy oils, it’s easy to get your daily requirements without needing to track or overthink. Additionally, the reduction in processed foods and refined carbohydrates common in a Paleo lifestyle may reduce oxidative stress overall, lessening the burden on your antioxidant defences and further supporting your health.

Simple Paleo Meal Ideas Rich in Vitamin E

  • Breakfast: Spinach and mushroom scramble cooked in olive oil, with a side of papaya slices.
  • Lunch: Grilled chicken salad with baby spinach, avocado, sunflower seeds, and a drizzle of extra virgin olive oil.
  • Dinner: Almond-crusted fish fillets with roasted sweet potatoes and steamed broccoli.
  • Snack: A small handful of almonds and dried apricots, or some carrot sticks with homemade almond butter.

In Summary

Vitamin E plays a critical role in protecting your cells from damage, supporting your immune system, and promoting skin and brain health. The good news is, by following a well-planned Paleo diet, you're likely getting more than enough through real, whole foods. Keep your meals varied, fresh, and minimally processed to maximise the nutrient value — and keep an eye on both deficiencies and excesses, particularly if considering supplements. With a little awareness, Vitamin E can be another cornerstone of your vibrant, Paleo-inspired lifestyle.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!

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What Exactly Is CrossFit?

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If you've been reading about the Paleo diet – you’ll almost certainly have come across Crossfit. Perhaps you do it? Or perhaps you've been wondering what it is – and what the link is with Paleo?

What is crossfit paleo diet fitness

I only started crossfit a few months ago, having gone to “normal” gyms before. I've made so many big improvements since I started. There’s a big focus on technique and form and I feel like I'm finally engaging the right muscles and making progress.

What is Crossfit?

CrossFit is a form of fitness that combines weight training, athletics and gymnastics into one. During Crossfit workouts, functional movements are performed in an almost infinite number of ways at high intensity. The philosophy behind CrossFit is to not specialise in only one specific area, which is why no two sessions are the same!

Training consists of a warm-up, a technical part to learn the CrossFit movements and a 10-20 minute during intensive training called WOD (Workout of the Day). Results of the WOD are often tracked by writing them down on a whiteboard. This adds an extra competitive element to it and builds up a great team atmosphere in the Crossfit box.

During training, you may use barbells, dumbbells, kettlebells, tires, sandbags, ropes and pull-up bars. The exercises are based on natural body movements such as pushing, pulling, thrusting, throwing, lifting, jumping, climbing and running, rather than the artificial movements so many people use in conventional gyms on resistance machines.

The goal of CrossFit is to get fit and healthy – regardless of age or background.

Why the Paleo link?

Crossfit promotes a natural Paleo diet to their athletes. With Crossfit being based around HIIT (high intensity interval training), lifting heavy things and being anything but “chronic cardio”, it fits in well with the paleo framework.

Why is Crossfit better than a “conventional” gym?

CrossFit doesn't believe in specialisation or routine. The workout program is different every day, but always with short bursts of high intensity. All workouts are set up in such a way that people of every level can participate, by using different weights or changing the number of reps.

CrossFit doesn't work with machines because they force you into isolated, artificial movements. Crossfit uses functional movements. The whole body gets involved: lifting, throwing, running and jumping.

Get Involved!

More and more crossfit boxes are opening all around the world. Most boxes offer introductory sessions, so you can find out what it’s all about. What have you got to lose?!

I’d love to hear how you workout and whether or not you've tried Crossfit. Let me know in the comments below!

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