The Paleo Diet Phytonutrients Anthocyanins Catechins-min

Phytonutrients & The Paleo Diet

Phytonutrients are compounds which are found in natural plant based foods and these are known to offer a range of health benefits to the human body. The bright colours which are found in a range of fruits and vegetables, such as carrots, pepper and squash are thought to be the cause of phytonutrients.

There are a range of phytonutrients found in our foods and these all offer different benefits to our health. Anthocyanins for instance, are thought to help us burn fat more easily and these are found in foods such as blackberries and blueberries. Another member of the phytonutrients family is carotenoids which may help to reduce our risk of cancer and can also help to slow down the ageing process. These are found in carrots, tomatoes and lettuce. Catechins are those phytonutrients which act as a great accelerator for weight loss and these are mainly found in green tea. Flavonoids are abundant in cherries, grapes and berries and these also help to reduce the risk of cancer. It is, therefore, a good idea to have a mix of these foods so you are consuming a variety of types of phytonutrients which will offer a range of health benefits.

The benefits of phytonutrients are wide ranging and are of utmost important as they include a reduction in the chances of suffering from life threatening illnesses such as cancer and heart disease. It is also thought that phytonutrients can help reduce our chances of suffering from mental health illnesses, including Alzheimer’s. The reason for this is that foods which are rich in phytonutrients also act as antioxidants, which can do wonders in improving our immune system and the function of our hormones. They are important nutrients for helping our bodies to heal more effectively and are a good way to promote the healthy functioning of our main organs.

The Paleo Diet – Phytonutrients, Anthocyanins, and Catechins

It is important to consume a good mixture of phytonutrients, which is why the Paleo diet is the most successful in ensuring our bodies remain healthy for as long as possible. As we follow the diet, we are consuming lots of different fruits and vegetables, which provide us with a range of phytonutrients for a healthier lifestyle. Nuts and seeds also contain phytonutrients which makes them a great choice for a snack on the Paleo diet. They are also present in herbal teas, which is a good enough reason to switch from coffee to this healthier drink choice.

These food groups are not only important for a high intake of phytonutrients, they also provide the body with a range of other nutrients, which all work together to maximise the health benefits. The Paleo diet is a great way to ensure we are consuming the right mix of a variety of healthy foods to get the best possible benefits from them. There are many diets which don’t even consider the benefits of phytonutrients and other plant based nutrients and this is the reason the Paleo diet is one of the most successful and important around.

A healthy meal on the Paleo diet will usually consist of a good portion of meat or fish, together with a serving of fresh fruit and if you stick to eating this every day, you will be promoting your intake of phytonutrients, as well as all of the other health benefits these offer. A snack of nuts and seeds or fruit will offer additional health benefits and will help you to look and feel as good as you possibly can.

Phytonutrients can also be found in supplements but it is much more effective to consume the right foods and take good care of our diet, as this can offer other health benefits and is a much better way of managing our intake of these nutrients. It is just about having good awareness when following the Paleo diet and ensuring we consume a good mix of different foods, rather than sticking to the same all the time.

The addition of these phytonutrients will not only reduce the risk of suffering from serious illnesses, but it can also help to reverse the illness, which is why it is vitally important to start and stick to the Paleo diet at any time in our lives. The sooner we start to realise the health benefits of the Paleo diet, the more we can look forward to a long and healthy life.

Different Classes of Phytonutrients and Their Specific Roles

There are over 25,000 known phytonutrients, which are typically grouped into several major families. Each group contains individual compounds that play different roles in maintaining and enhancing health. Understanding these categories can help you diversify your diet and ensure you're consuming a broad range of protective plant compounds.

  • Glucosinolates: Found in cruciferous vegetables like broccoli, cabbage, and kale, these compounds have been shown to support liver detoxification and may help the body neutralise carcinogens.
  • Saponins: Common in legumes (not typically Paleo), some saponins can be found in herbs like ginseng and licorice root, and are being studied for their immune-boosting and cholesterol-lowering properties.
  • Lignans: Found in seeds (especially flaxseeds), some vegetables, and grains (which are excluded in Paleo), lignans have weak phytoestrogen activity and may contribute to hormonal balance and reduced cancer risk.
  • Resveratrol: Found in the skin of red grapes and berries, this phytonutrient has been associated with anti-inflammatory and anti-ageing effects, particularly on cardiovascular health.
  • Curcuminoids: Present in turmeric, curcumin is a powerful anti-inflammatory compound that supports joint health, digestion, and may help reduce the risk of chronic disease.

Why Phytonutrient Density Matters

It’s not just the presence of phytonutrients that matters — it’s the density. Colourful fruits and vegetables that grow in nutrient-rich soil tend to have higher concentrations of these compounds. This is one of the many reasons why choosing organic, seasonal, and locally sourced produce is encouraged on the Paleo diet. The closer your food is to its natural state and the less it has travelled, the more intact its beneficial compounds are likely to be.

Eating seasonally also helps vary your phytonutrient intake throughout the year. For instance, summer berries are rich in anthocyanins and flavonoids, while winter greens offer glucosinolates and carotenoids. Nature provides different protective compounds depending on the season — yet another reason to shop at local markets or grow your own produce if possible.

Maximising Phytonutrient Absorption

It’s not just what you eat, but how you eat it that counts. Certain phytonutrients are fat-soluble, which means you’ll absorb them more effectively when consumed with healthy fats. For example, drizzling olive oil over your salad or cooking your vegetables in coconut oil helps your body unlock fat-soluble carotenoids like beta-carotene, lutein, and lycopene.

Light cooking methods such as steaming or sautéing can sometimes increase the bioavailability of these compounds. For example, cooking tomatoes boosts the amount of absorbable lycopene. However, overcooking can destroy other heat-sensitive compounds like vitamin C and some flavonoids, so it's a good idea to include a mix of raw and cooked plant foods in your diet.

Balancing Phytonutrients With Other Paleo Principles

The Paleo diet encourages a balance between plant and animal foods, and phytonutrients are a key reason why plants should remain central on your plate. While high-quality meats and healthy fats are essential for nutrient density and satiety, the addition of colourful vegetables and seasonal fruits provides the antioxidant and anti-inflammatory support needed for true long-term health.

Some people following a stricter version of Paleo may unintentionally under-consume plant foods, focusing heavily on meat and fat. However, a well-rounded Paleo plate ideally includes a wide variety of non-starchy vegetables and some lower-sugar fruits — especially those that are rich in skin pigments, like berries, cherries, and dark leafy greens.

Phytonutrients and Gut Health

Many phytonutrients also function as prebiotics — compounds that feed and support the growth of beneficial gut bacteria. Polyphenols, in particular, are known to interact with the microbiome, promoting a healthy gut environment that supports digestion, mental health, and immune resilience. Foods such as green tea, cocoa (in raw, unsweetened form), berries, and artichokes all contain polyphenols that benefit the microbiota.

This is especially relevant for those recovering from gut issues or working to heal leaky gut. By including a wider range of plant-based foods rich in phytonutrients, you’re actively supporting the diversity and strength of your gut ecosystem — a cornerstone of the Paleo philosophy.

Practical Ways to Boost Your Phytonutrient Intake

  • Eat a rainbow: Try to include at least three different colours of vegetables in every meal.
  • Snack smart: Choose raw carrots, capsicum, berries, or a few nuts and seeds over processed options.
  • Drink herbal teas: Green tea, rooibos, and hibiscus are all phytonutrient-rich options.
  • Spice it up: Use turmeric, ginger, cinnamon, and fresh herbs liberally in your cooking.
  • Explore root and tuber variety: Parsnips, turnips, and purple sweet potatoes all offer unique compounds.

Final Thoughts on Phytonutrients and the Paleo Diet

Incorporating a variety of phytonutrient-rich foods into your Paleo lifestyle is one of the most powerful ways to protect your body from inflammation, oxidative stress, and chronic disease. By choosing vibrant, seasonal, and nutrient-dense produce — and preparing it with care — you’re giving your body the support it needs to function optimally.

Whether you’re new to Paleo or have followed the lifestyle for years, take a fresh look at your meals and ask yourself: am I eating enough colour? If not, now is the perfect time to expand your variety, explore new plant foods, and harness the protective power of phytonutrients, one bite at a time.

Paleo Diet Primal Recipe Double Almond and Black Cherry Slices-min

Double Almond & Black Cherry Slices (Paleo Dessert)

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Zinc and the paleo diet deficiency-min

Zinc & The Paleo Diet

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Zinc is one of the key minerals which are required in the body in order to maintain a healthy body and lifestyle. It offers a vast range of health benefits, including improved cardiovascular performance and a clearer complexion. It is also thought that high levels of zinc in the body can help to stave off serious illnesses such as diabetes and cancer. Zinc is traceable in all of the tissues throughout the body, which is why it is so important to keep the levels at a consistent rate.

Zinc is also an antioxidant which is essential for the immune system and to help keep the body in working order. There are a range of notable side effects which can result from low zinc levels in the body, including a decline in energy levels, inability to concentrate and a lack of memory. The side effects can be severe and they can result in more serious conditions, such as infertility and problems in cardiovascular health. The proper function of red and white blood cells relies on good levels of zinc throughout the body, which means it is essential in maintaining a good health.

If you suffer from a lot of flus and colds and they take a while to shift, it may be because your zinc levels are too low. If you notice white spots on your fingernails, it may be due to a lack of zinc or other essential minerals. A sufficient amount of zinc is thought to be around 20mg, which isn't really a lot and is quite easy to introduce into your diet.  If you suffer from skin conditions such as acne, it is a good idea to try and increase your level of zinc, rather than using creams.

Zinc deficiency and the Paleo diet
A lack of zinc as well as other minerals and vitamins, can lead to malnutrition and the body failing to function the way it should. It is important to ensure the right amount of zinc is consumed as too much can cause other illnesses such as anaemia. It is not healthy to substitute zinc with high levels of other minerals as it is essential for the proper functioning of our bodies.

Levels of zinc can be improved through the consumption of the right food groups and a healthy diet. The Paleo diet is one which helps to promote good levels of zinc due to the fact that it involves eating large quantities of meats, seafood and fish. These foods are high in zinc levels and as such, are important to ensure a healthy diet is maintained. There are lots of other foods which are high in zinc, so there is no need to feel deprived on the Paleo diet, including seeds, nuts and roasted pumpkin seeds which are also full of other essential minerals.

As the Paleo diet is low in foods which contain phytic acid, it really helps to enhance the levels of zinc as the phytic acid prevents the minerals from being absorbed into the system. The main foods which the Paleo diet encourages followers to stay away from, including whole grains and legumes may contain zinc but as they also contain high levels of phytic acid. As a result, they don’t allow zinc to be absorbed into the body, which means they are not beneficial to staving off these serious illnesses.

It is essential to follow a diet which allows zinc and other key minerals to be absorbed into the bloodstream, which is why the Paleo follows a strict range of food groups which are beneficial to the body and in no way detrimental. These food groups are not only rich in zinc but are also full of vitamins and nutrients which encourages the body to function properly.

It is human nature to wait until something affects us before we take some action to resolve the problem and some of the side effects of low levels of zinc can be easily dismissed as just feeling under the weather, until they become more severe. The Paleo diet, if followed correctly, will really help to improve zinc levels and there should be noticeable improvements in energy and concentration levels, particularly if these have declined in recent times.

You will also start to notice the difference in your skin as it will become clearer and will have a healthy glow. It is quite simple to incorporate zinc into the Paleo diet as most of the foods will contain a good level of it and it is worth it for the numerous health benefits.

Another key benefit of zinc that deserves attention is its essential role in wound healing and tissue repair. This is especially important for anyone engaged in physical activity or recovering from illness or injury. Zinc supports collagen synthesis and inflammatory response modulation, both crucial elements in the healing process. People following a Paleo lifestyle who include zinc-rich foods regularly may notice faster recovery times from minor cuts, bruises, or more intense muscular strains.

It's also worth exploring zinc’s influence on hormonal balance. Zinc plays a part in testosterone production, which is not only important for men’s health but also for muscle development, metabolism, and overall energy in both men and women. Some studies have linked zinc deficiency with reduced testosterone levels, and restoring adequate intake can lead to noticeable improvements in vitality, stamina, and strength. This is especially relevant for those following a fitness-focused Paleo regime.

In the context of mental health and cognition, zinc contributes to neuroplasticity and brain function. Low levels of zinc have been associated with mood disorders such as depression and anxiety. Zinc helps regulate neurotransmitters like serotonin and dopamine, which influence mood, memory, and focus. For those who often experience mental fog or lack of motivation, ensuring proper zinc intake through Paleo-friendly whole foods might yield surprising cognitive benefits.

Pregnant and breastfeeding women have higher zinc requirements, as it plays a vital role in fetal development and immune support for both mother and baby. Including zinc-rich foods such as grass-fed beef, lamb, oysters, and eggs can help meet these increased nutritional demands without relying on supplements. As always, it's best to consult with a healthcare professional for personalised guidance, especially during pregnancy.

Bioavailability is another essential factor to consider. As mentioned, the Paleo diet avoids grains and legumes, which contain phytic acid – a compound that binds to minerals like zinc and inhibits absorption. This makes Paleo naturally more supportive of zinc uptake. Additionally, preparing vegetables properly (e.g., soaking, fermenting, or sprouting) can further reduce antinutrients and enhance overall mineral absorption.

When looking to boost your zinc intake, here are some of the top Paleo-approved sources to incorporate regularly:

  • Oysters: Among the richest sources of zinc available. A single serving can offer over 300% of the daily recommended intake.
  • Grass-fed beef: A practical and widely available source, with excellent zinc content in cuts like chuck and sirloin.
  • Lamb: Another red meat option that provides a healthy dose of zinc along with iron and B vitamins.
  • Chicken thighs and drumsticks: Dark meat tends to have higher zinc levels than breast meat, making it a solid choice.
  • Pumpkin seeds: Great as a snack or salad topper; just a small handful contributes a significant amount of zinc.
  • Cashews: While slightly lower in zinc than pumpkin seeds, they still provide a helpful contribution and are a great Paleo-friendly snack.
  • Egg yolks: Not only a good source of zinc but also rich in choline and other vital nutrients.
  • Sardines: These small oily fish offer zinc, calcium, and omega-3s, making them an all-round powerhouse food.

Some Paleo followers also enjoy incorporating bone broth, which can contribute trace amounts of zinc while supporting gut health and providing collagen. Making bone broth at home from pasture-raised animal bones ensures the most nutrient-dense result and fits perfectly into a Paleo kitchen routine.

While dietary sources are the best option, some people may still consider supplementation – particularly if they have a medical condition that impairs nutrient absorption or are on a restrictive version of Paleo. Zinc supplements are available in various forms, such as zinc gluconate, zinc picolinate, or zinc citrate. If you’re considering supplementation, it’s important to stay within recommended limits, as excessive zinc can interfere with copper absorption and lead to imbalances.

For those tracking their nutrient intake more closely, apps like Cronometer can help estimate daily zinc intake based on your food log. This may help identify any recurring gaps and prompt you to include more of the high-zinc options listed above. Keeping track ensures that your Paleo diet remains not only aligned with ancestral principles but also nutritionally robust in the modern world.

Ultimately, the inclusion of zinc-rich whole foods in your Paleo approach supports more than just immune resilience – it enhances energy, cognition, skin clarity, muscle repair, and hormonal balance. By paying attention to the mineral content of your meals, you can optimise both short-term wellbeing and long-term health outcomes without relying on synthetic additives or processed food solutions.

Paleo Diet Primal Recipe Spiced Beef Kofte with a Pomegranate Glaze-min

Spiced Beef Kofte with Pomegranate Glaze

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Beef Kofte is delicious when oven baked but even better on a barbeque, eat these outside on a warm summer’s evening and you’ll feel almost Mediterranean. Delicious with a fresh salad made with rocket, figs and cherry tomatoes.

Paleo Diet Primal Recipe Spiced Beef Kofte with a Pomegranate Glaze-min
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Spiced Beef Kofte with a Pomegranate Glaze

Beef Kofte is delicious when oven-baked but even better on a barbeque. Enjoy these outside on a warm summer’s evening for a Mediterranean feel. They pair wonderfully with a fresh salad made of rocket, figs, and cherry tomatoes.
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Dinner
Cuisine: Mediterranean, Paleo
Keyword: Beef Kofte, Paleo Beef Recipe, Pomegranate Glaze
Servings: 12 mini koftes
Calories: 150kcal
Cost: $20

Equipment

  • Large mixing bowl
  • Roasting dish or BBQ grill
  • Saucepan
  • Bamboo skewers

Ingredients

For the Beef Kofte:

  • 350 g lean steak mince ground beef
  • 1 egg beaten
  • ½ an onion finely chopped
  • 1 clove of garlic crushed
  • 1 tsp cumin
  • 1 tsp sumac
  • ½ tsp cinnamon
  • 1 tbsp fresh coriander chopped
  • 1 small red chilli deseeded and finely chopped
  • 12 mini bamboo skewers

For the Pomegranate Glaze:

  • Juice and seeds of half a pomegranate
  • 2 tbsp runny honey
  • 2 tbsp pomegranate molasses
  • Juice of half a lemon

Instructions

  • Preheat the Oven: If cooking in the oven, preheat to 180C / 350F / Gas Mark 5.
  • Prepare the Koftes: In a large bowl, mix together all of the kofte ingredients and form into about 12 mini sausage-shaped portions. Place on a roasting dish for 10 – 12 minutes until cooked through, or throw on the BBQ for around 15 minutes.
  • Make the Glaze: Meanwhile, combine the pomegranate juice, molasses, honey, and lemon in a saucepan. Simmer gently for 5 minutes, stirring often.
  • Finish the Koftes: Remove the koftes from the heat and leave to cool slightly before piercing with bamboo skewers.
  • Combine and Serve: Combine the juice mixture with the pomegranate seeds, then pour over the koftes. Serve at once.

Notes

  • These koftes can be served with a fresh salad made with rocket, figs, and cherry tomatoes for a complete meal.
  • If you prefer a spicier version, add an extra chilli or some cayenne pepper to the beef mixture.
  • The pomegranate glaze can be made ahead and stored in the fridge for up to 3 days.

Paleo Diet Primal Recipe Spiced Beef Kofte with a Pomegranate Glaze-min

Why Beef Kofte Deserves a Regular Spot in Your Meal Rotation

Kofte is one of those dishes that manages to feel both exotic and comforting at the same time. Packed with aromatic spices and rich in flavour, it’s a brilliant way to enjoy ground beef in a more exciting format than the usual burger or meatball. The simplicity of the ingredients allows the spices to shine, making it an ideal Paleo-friendly meal.

Get Creative With Sides

While the rocket, fig, and tomato salad is a stunning pairing, kofte can be complemented with a variety of fresh sides. Try:

  • Grilled Zucchini Ribbons: Brushed with olive oil and lightly charred.
  • Cauliflower Rice: Flavoured with lemon zest and chopped parsley for a light but satisfying base.
  • Roasted Eggplant: Seasoned with garlic and cumin, then drizzled with tahini for a creamy finish.
  • Carrot and Beet Slaw: A crunchy, colourful contrast with a splash of apple cider vinegar.

Build a Kofte Bowl

Create a balanced Paleo bowl with beef kofte as the star. Start with a base of leafy greens or cauliflower rice, then add sliced avocado, cherry tomatoes, cucumber ribbons, and a handful of fresh herbs like mint and coriander. Drizzle with olive oil and lemon juice for a nutrient-dense, flavour-packed meal.

Elevate With a Paleo-Friendly Dip

The earthy spices of kofte pair beautifully with dips and sauces. Here are a few ideas:

  • Garlic Tahini Sauce: Blend tahini, garlic, lemon juice, and water for a creamy drizzle.
  • Avocado Yoghurt Dip: Mash avocado with coconut yoghurt, lime juice, and a pinch of salt.
  • Roasted Capsicum Sauce: Blitz roasted red capsicum with olive oil and paprika for a vibrant red accompaniment.

Make-Ahead and Meal Prep Friendly

Kofte freezes brilliantly and is easy to reheat, making it a smart option for batch cooking. You can prep the spiced beef mixture in advance, shape it into logs or patties, and freeze it raw or cooked. When you're ready to eat, just thaw and reheat gently in the oven or on the grill.

Play With Protein Variations

While beef is the classic base, kofte is highly adaptable. Try mixing in different meats:

  • Lamb: Rich and traditional, lamb adds depth of flavour and works beautifully with Middle Eastern spices.
  • Chicken: A leaner option, best paired with plenty of herbs and a dash of smoked paprika.
  • Game Meats: If you can source kangaroo or venison, their bold flavour works well in kofte when balanced with onion and warming spices.

Spice Variations to Try

Don’t be afraid to mix up your spice blend. Add or substitute:

  • Sumac: For a tangy, lemony twist.
  • Smoked Paprika: Adds depth and a hint of smokiness.
  • Ground Clove or Allspice: Use sparingly to create a more complex, warming blend.

Outdoor Cooking Tips

If you’re cooking kofte on the BBQ, skewer them and cook over indirect heat first to firm them up. Finish over direct heat for a beautifully caramelised exterior. Metal skewers work best, but if using wooden ones, soak them for at least 30 minutes to prevent burning.

Serving a Crowd?

Kofte makes for excellent entertaining food. You can make smaller bite-sized versions and serve with a few dip options for a Paleo grazing board. Add olives, roasted nuts, and crudités for a full Mediterranean spread.

Leftovers That Don’t Feel Like Leftovers

Use leftover kofte to reinvent meals:

  • Stuffed Sweet Potatoes: Slice up kofte and stuff into baked sweet potatoes with a dollop of avocado mash.
  • Breakfast Hash: Crumble kofte into a pan with leftover roast veg and a fried egg.
  • Paleo Wraps: Slice and wrap in lettuce or Paleo flatbread with cucumber, tomato, and a tahini drizzle.

Final Touch: Garnishes That Work

Finish your dish with fresh garnishes. Try pomegranate seeds for a juicy pop, chopped pistachios for crunch, or a handful of fresh mint and coriander to lift the flavours.

Whether you enjoy your kofte hot off the grill or tucked into a lunchbox the next day, the bold flavours and versatility make this a staple you’ll return to again and again.

Paleo dinner recipe ebook cookbook-min

Inside the Paleo Dinner Recipe Book

I've had a lot of request from people who've bought my recipes books, for a book on Paleo Dinner Recipes – and I'm pleased to announce – here it is!

Paleo dinner cover

I think this is the most extensive Paleo recipe book I've created to date, with over 60 recipes and beautiful full page photos of most recipes.

Paleo-Diet-Primal-Dinner-Recipe-Book-Inside 680-min

There’s something for everyone, with chapters based around your favourite meats:

  • Chicken
  • Pork
  • Lamb
  • Beef
  • Fish & Seafood

I've also include offal and vegetarian recipes, as well as two chapters covering side dishes and sauces, to transform your dinners! There’s a good balance of quick dinners and dinners to impress with.

As someone who’s lived in metric and imperial countries, I know how annoying it is to read recipes that are only in grams, or only in ounces – so you’ll be pleased to find that all of my recipes will make sense wherever you live!

Currently the book is available as an ebook, so you can download it instantly. It comes with a 30 day guarantee and can be purchased here for $17 by credit card, debit card or paypal.

Buy Two or more Paleo Recipe Ebooks and Save

The book is $17, but I offer big discounts if you buy more than one of my recipe books in one transaction – you can find the bulk prices here.

I'm often asked if my books are available as print version – I know a lot of people prefer a physical book. Well, the good news is that I will be offering print versions soon, but at the moment, these are all digital downloads.

I’d love to hear your feedback on this book, or any others!

How to Make the Most of Your Paleo Dinner Routine

Now that The Paleo Dinner Recipe Book is available, it’s the perfect opportunity to rethink how you approach dinnertime. Many people find that breakfast and lunch are easier to keep Paleo, but dinner can sometimes feel like a challenge—especially when you're tired at the end of the day or feeding a family with different preferences. The good news? With a few smart strategies and a bit of inspiration, your Paleo dinners can be the most satisfying and stress-free meals of your day.

Building a Balanced Paleo Dinner Plate

The beauty of Paleo dinners is that they’re naturally nutrient-dense when built around high-quality proteins, colourful vegetables, and healthy fats. A balanced plate might include a portion of grilled lamb chops, roasted sweet potato wedges, and a side of sautéed kale with garlic and olive oil. Add a fermented veggie like sauerkraut for a probiotic boost and a dollop of avocado mash for creaminess, and you’ve got a meal that satisfies both hunger and health.

Using the chapters in the dinner recipe book as a base, you can build out your weekly menu by selecting a recipe from each protein category. Not only does this add variety, but it ensures you’re getting a diverse range of micronutrients throughout the week.

Quick Dinners for Busy Weeknights

We all have those nights when the last thing we want to do is cook. That’s why the book includes a range of speedy, no-fuss dinner recipes that can be on the table in 30 minutes or less. Think pan-fried pork steaks with apple slaw, stir-fried chicken with ginger and bok choy, or simple baked fish with lemon and herbs. Keeping a few of these quick options in your rotation can help you stay consistent even on your busiest evenings.

Batch-cooked ingredients can also be a lifesaver here. Roast a tray of vegetables and a whole chicken on Sunday, and you’ll have the building blocks for wraps, salads, and bowls all week long. A little prep ahead of time means you can assemble a wholesome dinner in minutes—without reaching for processed alternatives.

Dinners to Impress Without the Stress

Entertaining while eating Paleo? It’s easier than you think. The dinner recipe book includes plenty of show-stopping dishes that are perfect for guests, whether you're hosting a casual barbecue or a more formal sit-down meal. Dishes like slow-cooked lamb shoulder, almond-crumbed fish fillets, and spiced beef tagine are sure to impress, all while staying completely Paleo-compliant.

Serving a group with dietary restrictions? Many of the recipes can be adjusted for low FODMAP, keto, or dairy-free needs with simple swaps. Paleo meals tend to focus on real, whole foods, making them an excellent foundation for anyone with food sensitivities or preferences.

Creative Paleo Sides and Sauces

Side dishes often make or break a meal, and in the Paleo world, they’re where you can really let your creativity shine. The dedicated side dish chapter in the book includes options like roasted cauliflower with tahini drizzle, garlic zucchini ribbons, and crispy parsnip fries. These sides are designed to complement your mains and add flavour, texture, and variety to your plate.

Let’s not forget sauces—often the secret weapon of any good cook. Whether it’s a vibrant chimichurri, creamy avocado dressing, or coconut-based curry sauce, having a go-to sauce can elevate even the simplest protein and veg combo into something truly delicious. Batch-make your favourites and keep them in the fridge to save time throughout the week.

Incorporating Offal and Less Common Cuts

Offal might not be everyone’s first choice, but it’s one of the most nutrient-dense food groups and deserves a place in your dinner rotation. Recipes like liver and bacon, heart stew, or kidneys in mustard sauce not only provide a powerhouse of vitamins and minerals but are also far more budget-friendly than muscle meats.

If you’re new to cooking with offal, start by mixing smaller amounts into dishes you already love—like adding finely chopped liver to beef mince or blending it into meatballs. The dinner recipe book includes approachable offal recipes designed to make this nutrient goldmine more accessible and enjoyable.

Vegetarian Paleo Dinners That Satisfy

While Paleo is often associated with meat-heavy meals, it absolutely supports well-planned vegetarian dinners too. The vegetarian section of the book focuses on protein-rich options using eggs, nuts, seeds, and plenty of colourful vegetables. Recipes like stuffed capsicums with cauliflower rice, zucchini and almond fritters, or eggplant curry offer a satisfying meat-free option without relying on grains or legumes.

Vegetarian Paleo meals are ideal for lighter dinners, meatless Mondays, or those transitioning to a more plant-focused approach while keeping their diet grain-free and unprocessed.

Making the Most of Your eBook

One of the best things about the digital format is the ability to download your recipe book instantly and access it on your phone, tablet, or computer. Save your favourite recipes, create weekly meal plans, and use the zoomable photos to see exactly how each dish should look. And because it includes both metric and imperial measurements, there's no need to do any conversions—just shop, cook, and enjoy.

Planning to cook from the ebook regularly? Consider printing out your top recipes and storing them in a binder in the kitchen. That way, you’ll have a go-to set of meals at your fingertips for busy evenings when screen time isn’t ideal.

Ready to Transform Your Dinnertime?

Whether you're cooking for one, feeding a family, or hosting guests, The Paleo Dinner Recipe Book offers a versatile toolkit to keep your dinners delicious, stress-free, and perfectly aligned with your Paleo goals. With over 60 recipes covering every protein and occasion, it's the most comprehensive guide I’ve created to date—and I can’t wait for you to try it.

If you’ve already tried a few recipes from the book, I’d love to hear what you think. Which dinner has become your new favourite? Let me know in the comments or get in touch—I always appreciate your feedback and suggestions!

16 reasons you should eat more bone broth stock-min

16 Reasons You Should Eat More Bone Broth!

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Bone broth (or stock), put simply, is made by boiling up animal bones. You can add in some veggies and herbs – but the most important thing is that the bones are from healthy animals (or fish) that were raised organically, humanely on a pasture, or in the wild; i.e. from grass fed cattle, pastured poultry or wild caught fish. Using some apple cider vinegar when making the broth helps draw the mineral s and nutrients from the bones – and make sure you break of crack the bones, to ensure you can access all of the nutrients and minerals contained in the marrow inside.

Whilst you can buy it, you definitely want to make your own to be sure it’s from good quality animals – without any nasty added extras. You can try beef, bison, fish, chicken, lamb or even venison broth.

16 Reasons You Should Eat More Bone Broth or Stock

1. It is really cheap to make (your butcher or local farmer may even give you bones for free – or save the bones from your own cooking)

2. If you’re sick with no appetite, bone broth is easy to drink and will replenish much needed nutrients in your body – whilst the gelatin content will help to neutralise a virus.

3. Bone broth is high in a very usable form of calcium, magnesium, silicon, sulphur and phosphorous – not to mention lots of other trace nutrients

4. Broth is a great way to use up parts of the animal you wouldn't know what to do with – try adding in heads, feet, necks and skin!

5. Broth is a great base for many meals such as soups, stews – and a delicious home-made gravy

6. It virtually cooks itself – leave it in your slow cooker and come home to an almost ready bone broth

7. The high collagen content is great for your joints, hair, skin and nails.

8. It is even cheaper to make if you use bones of less expensive meat such as lamb and goat

9. The connective tissue in ligaments and joints are kept healthy thanks to the high concentration of the amino acids proline and glycine in bone broth.

10. You can make up a huge batch of broth and freeze it in individual portions – giving you a meal base on hand whenever you need it.

11. By encouraging smooth connective tissue, bone broth is said to be a natural cure for cellulite

12. Damaged gut lining is healed by the gelatin – which offers relief to gastrointestinal issues such as IBS, Crohn’s disease as well as constipation, diarrhea, food sensitivities and of course leaky gut.

13. The gelatin content helps aid digestion

14. The amino acid glycine (found in high concentrations in bone broth) is great to help detoxify the liver

15. Chondroitin Sulfate, found in bone broth, has not only be found to help with joint pain from osteoarthritis, it also helps to lower atherosclerosis.

16. It tastes good!

If you want to know even more about bone broth – and get lots of great recipes to make your own – check out Bone Broth: A Recipe For Health which is packed with recipes, information, tips and tricks.

Why Bone Broth Deserves a Spot in Your Paleo Meal Plan

Bone broth isn’t just a passing trend — it’s a return to the traditional way our ancestors extracted nutrition from every part of the animal. For those following a Paleo diet, bone broth offers a nutrient-dense, gut-healing, and budget-friendly addition to your weekly routine.

The combination of gelatin, collagen, amino acids like glycine and proline, and a broad spectrum of minerals makes bone broth a true superfood. It supports everything from joint health and digestion to skin elasticity, immune function, and even better sleep (thanks to the calming effects of glycine).

Making your own is easy. Throw bones into a slow cooker or Instant Pot with a splash of apple cider vinegar, cover with water, add herbs or veg scraps, and simmer low and slow for 12–24 hours. Once strained, you can store it in the fridge or freezer and use it throughout the week.

Use broth as a base for soups, stews, curries, or even just sip it on its own as a warming, nourishing drink. You can also freeze it in silicone muffin trays or ice cube trays for easy single-use portions.

If you haven’t added bone broth to your Paleo kitchen routine, now’s the time. It’s an easy way to boost your nutrient intake, reduce food waste, and make meals more satisfying.

Different Bones, Different Benefits

Not all bones are equal when it comes to making nourishing broth. Depending on which type you use, you can adjust the final flavour, nutrient profile, and texture. Marrow bones add richness and a creamy mouthfeel, while knuckle and joint bones are gelatin powerhouses. Feet, especially chicken feet, are loaded with collagen. Fish heads and carcasses yield a lighter, more delicate broth that's full of iodine and omega-3s.

If you’re new to broth making, try combining several types of bones to get a balanced mix of gelatin, minerals, and flavour. For example, mix marrow bones with a few joint bones and some meaty bones like oxtail. Always roast beef or lamb bones before simmering to deepen the flavour, but skip this step for poultry or fish for a cleaner taste.

How to Make Bone Broth Taste Even Better

While the health benefits of bone broth are undeniable, not everyone falls in love with the flavour on their first try. Fortunately, there are simple ways to enhance it without compromising its nutritional value:

  • Add aromatic herbs: Bay leaves, thyme, rosemary, or parsley stems add subtle depth.
  • Use onion, garlic, and celery: These add natural umami and richness to your broth.
  • Include a few mushrooms: Dried or fresh mushrooms (shiitake, porcini) boost savouriness and have added immune benefits.
  • Finish with sea salt or lemon juice: Season just before serving to brighten the flavour.

Don’t forget to skim the foam that rises to the top during the first hour of simmering—it helps clarify the broth and results in a cleaner-tasting final product.

Best Practices for Storing and Reheating Bone Broth

Once your broth has cooled, store it in the fridge for up to five days, or freeze it for long-term use. Glass jars are perfect for the fridge, but if you’re freezing broth, always leave space for expansion and avoid overfilling.

For convenience, freeze broth in silicone trays, then transfer the cubes to a zip-top bag. This way, you can easily defrost single portions to cook quinoa, steam veggies, or sip as a morning tonic.

When reheating, do it slowly over the stove rather than in the microwave, as high temperatures can degrade some of the beneficial compounds like gelatin. A gentle simmer is all that’s needed to bring your broth back to life.

Bone Broth for Fasting and Gut Healing

Bone broth is an excellent tool for those following intermittent fasting or therapeutic protocols like the GAPS or AIP diets. It provides nourishment without taxing the digestive system, making it ideal for gut rest days or when recovering from illness.

The gelatin in broth coats the digestive tract, while glycine supports liver function and detoxification. It can also stabilise blood sugar between meals, especially when consumed as a mid-morning or late-afternoon drink. Many people find it helps curb sugar cravings and maintain focus during fasted periods.

Using Bone Broth in Everyday Cooking

There are so many more ways to use broth than just soup. Try these creative ideas:

  • Replace water with broth when cooking rice or cauliflower rice
  • Add to stir-fries for moisture and flavour without extra oil
  • Deglaze pans after searing meat or vegetables
  • Use as a base for Paleo sauces or reductions
  • Blend with roasted veggies for a simple, creamy soup

You can even use bone broth in savoury baking, such as incorporating it into Paleo breads, muffins, or savoury pies. It’s a subtle but nutrient-boosting swap that brings added flavour to your recipes.

Choosing the Right Cooking Time

The length of time you simmer your bones can affect the final taste and nutrient content. Here’s a general guide:

  • Chicken bones: 12–24 hours
  • Beef or lamb bones: 24–48 hours
  • Fish bones: 4–6 hours

For maximum nutrition, especially gelatin and minerals, go longer. But if you’re after a lighter flavour or a quicker cooking time, shorter is fine too. An Instant Pot can speed this process up significantly, allowing you to extract nutrients in just a few hours without the long simmer.

Can You Drink Bone Broth Every Day?

Yes, and many people do. A mug of bone broth daily can support everything from gut health and immune resilience to reducing inflammation. If you're new to broth, start with a small amount and increase gradually. Some people with histamine sensitivity may prefer shorter cooking times or fresher broth for better tolerance.

Consistency is key. Like any dietary habit, the benefits of bone broth are cumulative. Incorporate it into your weekly meal plan, and over time, you’re likely to notice improvements in skin, digestion, energy, and overall wellbeing.

Join the Bone Broth Revival

Bone broth may have taken a back seat in recent decades, but it’s clearly making a well-deserved comeback. Whether you're sipping it for breakfast, cooking with it at dinner, or freezing it for future meals, you're tapping into an ancestral tradition that values nourishment, sustainability, and whole-animal eating.

So next time you have bones leftover from dinner, don’t throw them away—throw them into a pot instead. Your body, your budget, and your tastebuds will thank you.

Do you have a favourite bone broth recipe or secret ingredient? Share it in the comments!

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Zingy Paleo Tartare Sauce for Fish & More

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The Paleo Diet Phosphorus Mineral Deficiency-min

Phosphorus & The Paleo Diet

Phosphorus is an essential nutrient for our bodies and is important in order to ensure we remain healthy. It helps the cells and tissues to not only function properly, but also to grow. In order for the bones and teeth to form properly, it is important that we consume the right amount of phosphorus on a daily basis. As phosphorus is a nutrient which is present in all of our cells, it supports the release of energy and enables fats and sugars to be broken down.

In addition to calcium, phosphorus is one of the main minerals found in our bodies and it is just as important as calcium. It is recommended that adults have a reasonable intake of phosphorus on a daily basis and a deficiency in this mineral can be very detrimental to the body. If you suffer from kidney disease, it is recommended that you intake a lower level of phosphorus as it could cause additional problems if you consume too much of this mineral.

There are many signs that you may not have enough phosphorus in your body, including anaemia and a weak immune system. If you notice that you are often feeling run or catching more colds than usual, it may be a sign that your body is lacking in phosphorus or other key nutrients. There is a level of phosphorus found in most foods, so it is quite uncommon to be deficient in this mineral.

It is quite simple to get a good intake of phosphorus on the Paleo diet as it includes an abundance of foods which are high in phosphorus. A normal meal on the Paleo diet will be made up of meat, which is high in phosphorus. It is particular high in grass-fed meat and this is highly recommended with the Paleo diet. If you stock up on vegetables with your meal, you will also be able to increase your intake of phosphorus. Broccoli in particular is a really good source of phosphorus.

The Paleo Diet and Phosphorus – Understanding Mineral Deficiency

If you enjoy a snack on the Paleo diet, you should stick to fruits, seeds and nuts as these also contain high levels of phosphorus. It is important not to overdo your phosphorus levels, but still to the recommended daily intake. A good breakfast choice for improving your intake of phosphorus on the Paleo diet is eggs, which also offers many other health benefits. You can also try out some different choice of food such as pumpkins, which are not only really tasty but also have a good level of phosphorus.

There are supplements you can take which will help to enhance the level of phosphorus in your body, but it is much healthier to ensure you are taking in the right foods. Supplements should only really be used as a substitute for the intake from your foods, but with the Paleo diet you don’t need to worry, as most of the food groups have this in abundance.

As long as you eat a healthy and balanced diet, it should be really easy to incorporate your recommended daily intake of phosphorus through the foods you consume. It is a good idea to take a note of the phosphorus levels of your foods, particularly when you first start out on the Paleo diet, as it is a good way to ensure you are taking in the right level. A level of phosphorus which is too high can be just as damaging to the body as too little. You will quickly get used to how much phosphorus your food contains, so you won’t need to keep taking note of these for long.

There are many people who have the misconception that calcium is the only mineral in the body which helps to take care of our bones and teeth, but phosphorus is just as essential for the healthy functioning of the body. It is not beneficial to substitute phosphorus for more of the other essential nutrients, as they all play different parts in the proper functioning of our bodies.

When you follow the Paleo diet and stick to all of the recommended foods, you will be guaranteed to take in high levels of the right vitamins and minerals to help your body function to its optimum level. It is easy to exchange the foods you would normally consume for those on the Paleo diet and you will enjoy noticeable changes in both how you feel and how you look. A good level of phosphorus will help to ensure you stay healthier for longer.

Phosphorus-Rich Foods to Boost Your Paleo Diet

Now that you understand the role phosphorus plays in the body, let’s explore some specific Paleo-friendly foods that are excellent sources of this essential mineral. While meats and vegetables are great, some lesser-known options can add variety and extra nutrients to your plate.

  • Organ meats: Liver, especially from grass-fed animals, is one of the most nutrient-dense foods and contains a rich supply of phosphorus along with iron, vitamin A, and other minerals.
  • Shellfish: For those who tolerate seafood on a Paleo plan, scallops and prawns are excellent phosphorus-rich options and provide a nice break from the usual meats.
  • Brazil nuts: In addition to being high in selenium, these nuts provide a solid phosphorus punch. However, moderation is key due to their high calorie and fat content.
  • Chia seeds: A great Paleo-approved source of fibre, chia seeds also provide phosphorus and are easy to incorporate into smoothies or sprinkled over salads.
  • Brussels sprouts: A less talked about cruciferous vegetable, they are not only high in fibre and antioxidants but also a decent source of phosphorus.

Balancing Your Intake of Phosphorus with Other Nutrients

Phosphorus doesn’t work in isolation. To get the full benefit, it should be balanced with other key nutrients like magnesium and vitamin D. These work synergistically with phosphorus and calcium to support strong bones and metabolic health.

Magnesium helps regulate phosphorus absorption and keeps calcium in balance. Good Paleo sources include spinach, pumpkin seeds, and dark chocolate (the real, unsweetened kind). Vitamin D can be obtained through sensible sun exposure and fatty fish like sardines and salmon — or consider supplementation if you're deficient.

Understanding Phosphorus Bioavailability

It’s worth noting that phosphorus from animal-based foods is generally more bioavailable — meaning your body can absorb it more easily — compared to plant-based sources. That’s because phosphorus in plants is often stored as phytic acid, which humans can’t digest efficiently. However, traditional food preparation methods like soaking, sprouting, or fermenting nuts and seeds can help reduce phytic acid and improve absorption.

This is one more reason why whole, unprocessed foods in their natural form — as championed by the Paleo diet — offer a significant advantage in nutrient absorption over ultra-processed meals.

Signs of Phosphorus Imbalance

Beyond common deficiency signs like fatigue, irritability, and muscle weakness, an imbalance in phosphorus levels can be linked to more serious concerns. Low phosphorus levels may impair recovery from injury or workouts, while excessively high levels — often caused by supplements or processed foods — can lead to mineral imbalances, calcification of tissues, and kidney strain.

Monitoring your intake doesn’t have to mean obsessive tracking. As long as you’re sticking to whole Paleo foods and varying your diet, you’re likely getting the right balance.

Phosphorus and Physical Performance

If you’re active or engaging in regular training, phosphorus can play a role in supporting recovery and energy metabolism. It helps in the production of ATP (adenosine triphosphate), the molecule your body uses to store and transfer energy during exercise. A steady intake of phosphorus-rich foods can support muscle recovery and reduce fatigue, especially after intense physical activity.

This makes it a particularly important mineral for athletes or anyone working on improving their fitness and endurance as part of a healthy Paleo lifestyle.

Making Paleo Work for Long-Term Mineral Health

Ultimately, the goal is long-term balance — not just hitting daily targets. If you’re following the Paleo diet properly, you’re already avoiding the major culprits that lead to phosphorus excess, such as sodas, processed foods, and additives containing phosphates. These can spike phosphorus levels and cause imbalances that natural whole foods don’t.

Trust in your ingredients, eat seasonally where possible, and mix up your food choices. That’s the best way to maintain strong bones, a healthy metabolism, and sustained energy — all while staying true to the principles of Paleo.

Are Protein Powders Paleo primal whey casein pea rice hemp-min

Are Protein Powders Paleo?

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I've had a few emails recently asking whether protein powders are Paleo – and which ones I would recommend.

Of course, real food is always the best option, but I understand that there are times when a liquid protein “meal” is called for – particularly for people who are crossfitting or lifting weights, perhaps. A post workout meal seems to be the main time people use protein supplements, as they try to replenish the protein and glycogen that they used during their workout.

Are Protein Powders Paleo primal whey casein pea rice hemp-min

Real Food Post Workout Protein Options:

Fortunately, there are some quick ways to get a protein hit post workout. Try preparing in advance and taking along with you:

  • Hard-boiled eggs
  • Tins of (good quality) fish
  • Leftover chicken or turkey
  • Jerky

Whey Protein Powder

A popular form of protein supplement is whey protein. Whey is a by product of cheese making (as in curds and whey), so it is a naturally occurring protein, which contains the proteins beta-lactoglobulin, alpha-lactalbumin, and serum albumin. As whey is clearly dairy, is isn't Paleo, and as it is processed, isn't really Primal either. Whey protein is anti-atherogenic, quick to absorb and is supposed to help with increasing lean muscle mass.

Casein Protein

Casein protein is another milk based protein, but is not as quick to absorb as whey protein.

Egg White Protein

Is another good choice and represents all amino acids

Pea Protein

This is a common vegan protein powder, but is not absorbed as well as animal based protein powders.

Rice Protein

Made from brown rice, this is another vegan protein. Could be a good option is allergic to dairy proteins.

Hemp Protein

This is becoming very popular as another vegetarian/ vegan option, but is also not as well absorbed at the dairy based powders.

Unfortunately, the dairy based protein powders can come from the milk of cows treated with hormones. If you've looked at the ingredients of many powders, you may have noticed artificial sweeteners soy products, and ingredients you can’t even pronounce – not remotely Paleo. For that reason the only protein powder I would recommend (if you feel the need to take one) would be Primal Fuel, from the Primal Blueprint. This is a whey protein, which contains by far the best natural ingredients of any powder I've looked at – and no soy, artificial flavourings or sweeteners.

Paleo Primal Fuel Protein Powder Supplement Whey Order

Do you take protein supplements? I’d love to hear under what circumstances – and which ones you use.

What to Look for in a Paleo-Friendly Protein Powder

When selecting a protein powder that aligns with Paleo principles, it's essential to look beyond just the source of protein. Many powders on the market, even those marketed as “natural” or “healthy,” include hidden additives, preservatives, gums, and sweeteners that are anything but Paleo. The ingredient list should be short, recognisable, and free from synthetic compounds or anything that ends in “-ose” or “-ate.”

A truly Paleo-friendly protein powder should avoid:

  • Soy protein or soy lecithin
  • Artificial sweeteners like sucralose, aspartame, or acesulfame potassium
  • Vegetable oils or canola oil
  • Gums such as carrageenan, guar gum, or xanthan gum
  • Fillers, flavourings, and dyes

Instead, look for options sweetened naturally (if at all) with monk fruit, stevia, or coconut sugar. It’s also worth checking if the powder has undergone cold-processing or minimal heat exposure to preserve its nutrient profile, particularly for whey or egg-based proteins.

Collagen as a Paleo Protein Alternative

One increasingly popular protein supplement that’s well-aligned with the Paleo diet is collagen. Collagen peptides are flavourless, dissolve easily in hot or cold liquids, and are incredibly gentle on the digestive system. Unlike whey or casein, collagen is not a complete protein, but it provides a powerful boost of glycine, proline, and hydroxyproline—amino acids crucial for gut health, joint recovery, skin elasticity, and connective tissue repair.

Collagen makes a great addition to morning coffee or post-workout smoothies and complements a diet already rich in muscle meats and organs. Look for grass-fed, pasture-raised collagen peptides, and avoid flavoured versions that often include sweeteners or gums.

Bone Broth Protein: A True Paleo Option

Another excellent option is bone broth protein powder. Made by dehydrating slow-simmered broth from grass-fed bones, this powder offers the benefits of bone broth—collagen, gelatin, glucosamine, and minerals—in a convenient, portable form. It can be used as a savoury base for soups or stews, or added to smoothies for an umami twist. Bone broth protein is especially beneficial for gut repair and joint recovery, making it an ideal post-workout supplement or healing aid during times of high stress or illness.

Should You Use Protein Powder at All?

While it’s tempting to reach for a convenient scoop post-workout, it’s important to ask whether you truly need a protein supplement in the first place. If your diet already includes a variety of high-quality animal proteins—like eggs, fish, poultry, and red meat—you may already be meeting your needs without the need for powdered support.

That said, protein powders can be helpful tools in certain situations:

  • Post-intense training sessions where food isn’t immediately accessible
  • For people with reduced appetite or during recovery
  • During travel, when quality protein is hard to find
  • As a base for smoothies when time is limited

If you’re relying on protein powder multiple times a day, however, it may be time to reassess your meal planning and look for ways to reintroduce whole food proteins more consistently. Supplements should support—not replace—a real food foundation.

How to Use Paleo Protein Powder Effectively

If you decide to include a protein powder in your Paleo routine, make it work for you by blending it into a well-balanced post-workout shake or meal. Combine it with a source of healthy fat like avocado, coconut cream, or nut butter, and include a handful of berries or greens for added micronutrients and fibre.

Here’s a basic Paleo protein shake formula to try:

  • 1 scoop of clean protein powder (whey isolate, collagen, or bone broth-based)
  • 1 tbsp almond butter or MCT oil
  • ½ cup frozen berries or ½ banana
  • 1 cup almond milk or coconut water
  • Optional: a pinch of cinnamon or raw cacao for flavour

Blend until smooth and consume within 30–60 minutes after training for optimal recovery and muscle repair.

Protein Powder Red Flags to Watch Out For

When shopping for protein supplements, slick marketing can sometimes disguise a poor-quality product. Watch out for phrases like “proprietary blend,” which often indicates a vague mixture of ingredients with unknown ratios. Be wary of powders that are highly flavoured, brightly coloured, or heavily sweetened—they’re usually masking a low-quality protein base.

Another thing to check is the protein source certification. If you're buying whey or casein, look for labels indicating grass-fed, hormone-free sources. If plant-based, confirm the product is non-GMO and organic where possible.

Final Thoughts on Protein Powders and Paleo

At the end of the day, whether or not you include protein powder in your Paleo lifestyle is a personal choice. For some, it’s a useful tool for convenience and recovery. For others, it may be entirely unnecessary. The key is making informed decisions based on your unique health goals, activity levels, and dietary preferences.

Real food will always be superior when it comes to nutrient density, satiety, and bioavailability. But when you do reach for a supplement, choose one that stays as close to nature as possible. Look at the ingredients, understand the source, and remember that quality matters far more than marketing claims.

Have you experimented with different types of protein powder on your Paleo journey? Let me know what’s worked for you—or what hasn’t—in the comments below. I’d love to hear your experience and any recommendations you’d add to the list.

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Creamy Homemade Paleo Almond Butter

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