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Paleo Portion Sizes

What are the correct portion sizes on the Paleo Diet?

Portion sizes seem to create a lot of confusion when people transition from a SAD diet to a Paleo diet. Conventional wisdom diet plans (Weight Watchers, Jenny Craig, Tony Ferguson, Lite & Easy, Lighter Life, Slimming World, Slimfast… in fact, pretty much all of them) have at their very core defined portion sizes. These portion sizes are defined in many different ways; calorie counting to strict daily limits, staying within strict macro nutrient ranges or eating a set number of points each day – but they are all essentially strictly controlling the portion sizes the dieter is allowed to eat.

This means the conventional wisdom dieter knows exactly how much they should eat everyday – which takes the thought out of meal planning, as the exact portion sizes are prescribed. On a conventional diet plan, because the focus is on low calorie and often low-fat food, the dieter simply doesn't get the nutrition they need, which often results in a near constant state of hunger. Clearly if you eat the right foods, Paleo foods, there is no need to feel hungry – even if you are losing weight.

On a Paleo Diet, the types of food are emphasised – not the number of calories,or specific macro nutrient ratios. This can lead to confusion – surely you can’t eat unlimited serving sizes, especially not if you’re trying to lose weight?

So, you can eat as much as you like on a Paleo diet?

This seems to be a common trap people fall into. The belief that on a Paleo diet you can eat as much as you like – and provided it’s good wholesome Paleo food, the weight will fall off. There even seems to be the mindset in some cases that as the food is so nutritious – the more you eat – the better!

This just is not the case. No matter how nutritious the food, calories do still matter. If you eat more than your body needs – even if it is grass-fed, organic beef – it has to go somewhere.

So what is proper portion control on a Paleo diet?

There’s not a one size fits all answer here. The best approach is to transition into a Paleo diet – and once you are used to your new way of eating, experiment with your portion sizes. You should eat enough so you are no longer hungry – but should know when to stop eating!

Of course depending on your lifestyle and body type, your calorie and macro nutrient needs are likely to be as unique as you.

Increasing the amount of fat and protein at meal times is a lot more satiating and should help to reduce portion sizes.

If weight loss is the aim, portion sizes should not be too generous; but also cutting out nuts, and heavily limiting fruit consumption is a good idea.

Often women automatically take the same portion sizes as men, when generally they should have a smaller serving size.

How do you manage your portion sizes? Have you changed your serving sizes since you started following a Paleo Diet?

Meetup paleo meet up groups events conference-min

Paleo Meetup Groups – Have You Joined Yet?

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Exciting news! There are now Paleo meetup groups in every state in Australia! Wherever you live, you can now meet up with local people who eat the same way as you do.

The meetup groups arrange local dinners, barbecues, picnics, talks – you can even suggest a meetup of your own to the group.

Meetups are a great way of meeting people and finding out about Paleo restaurants and suppliers in your area, so if you haven’t already – join your local Paleo Meetup!

There don’t seem to be any New Zealand Paleo meetup groups yet – why don’t you start one? If you're in the US, Canada or the UK there are lots of Paleo meetup groups, so find your nearest and join up – it's free!

With the exception of Sydney, Perth and Melbourne most of these groups are very new – so spread the word and help to increase the membership! If you live in Darwin, Canberra or Hobart there is also the opportunity to become a co-organiser.

Here are the Australian Paleo Meetup groups

NSW/ Sydney
Victoria/ Melbourne
WA/ Perth
SA/ Adelaide
Queensland/ Brisbane
NT/ Darwin
ACT/ Canberra
Tasmania/ Hobart

So sign up (it's free) get involved!

Why Joining a Paleo Meetup Can Transform Your Health Journey

One of the hardest parts about adopting the Paleo lifestyle is doing it alone. When you're the only one in your household or social group who avoids grains, sugar, and processed food, it can feel isolating — especially when eating out or attending social gatherings. That’s why joining a local Paleo meetup group is such a game-changer. It provides a sense of community, accountability, and inspiration that makes long-term success far more achievable.

Whether you're new to Paleo or have been following it for years, connecting with like-minded people can lead to new friendships, recipe ideas, and even local supplier recommendations you may never have discovered otherwise. It also helps reaffirm your decision to live differently in a culture still so focused on convenience food and quick fixes.

What to Expect at a Paleo Meetup

Paleo meetups vary depending on the city and organiser, but most offer a casual, friendly environment where everyone shares an interest in real food and better health. You might attend a relaxed picnic in the park, a group meal at a local Paleo-friendly café, or a seminar hosted by a nutritionist or local wellness expert. Some groups even organise active meetups like hiking days, beach workouts, or farmers market tours.

Many events are family-friendly and open to people at all stages of the Paleo journey. Some are potlucks, where each attendee brings a Paleo dish to share. These are particularly great for discovering new recipes, learning how others meal prep, and seeing what works in real households across Australia.

Tips for Making the Most of Your Meetup Experience

Not sure what to expect or how to break the ice? Here are a few tips to help you get the most out of your first meetup:

Bring a dish (if it’s a potluck): Choose a recipe that’s easy to transport, clearly Paleo, and that you’re confident in. Include a little info card with the ingredients to help others with food sensitivities.
Come with questions: People love sharing what’s worked for them — whether it’s a good butcher, a local kombucha maker, or tips for feeding kids Paleo lunches.
Don’t be afraid to talk about your journey: Everyone’s story is different, and sharing your own can inspire others and start meaningful conversations.
Follow up with new connections: If you meet someone you get along with, consider connecting outside the group to swap recipes or even start a regular catch-up.

Spotlight on Regional Meetup Opportunities

With meetups now active in every Australian state, there’s no excuse not to join. Here’s a closer look at what some of the newer or smaller cities have to offer:

Canberra

The ACT Paleo group has grown rapidly as more Canberrans look to escape highly processed diets. Expect a mix of government workers, families, and students coming together for whole-food brunches and wellness discussions. The region’s access to great produce and outdoor spaces also means hiking and picnic-style meetups are popular.

Hobart

Tasmania’s rich produce and strong farming community make it a perfect location for Paleo living. The Hobart group often shares resources for local grass-fed meats and seasonal vegetables, and they’re always on the lookout for new members to help build a thriving community of health-conscious locals.

Darwin

While Darwin’s Paleo group is still gaining traction, its climate lends itself beautifully to a fresh, tropical take on Paleo. Think seafood barbecues, local markets, and easy access to bush foods. Becoming a co-organiser here is a great opportunity to shape the direction of the group and help it flourish.

Looking for Support Beyond Meetups?

If your area doesn’t currently have frequent meetups or you’re looking to stay connected in between events, consider joining local Facebook groups or online communities. Many of the Meetup organisers also run Facebook pages or group chats where members share local deals, upcoming events, and recipe inspiration.

Some groups even organise group buys of hard-to-find Paleo products, bulk orders of pasture-raised meat, or workshops on things like fermented foods and bone broth. These extras can make your Paleo journey easier and more affordable.

Starting a Meetup in Your Area

If you live in a regional town or somewhere not yet active on Meetup.com, why not start your own group? It’s easier than you think and can start with something as simple as a coffee catch-up or a walk with another Paleo friend. Meetup.com and Facebook both offer free tools for creating and managing events. You could also post in larger online Paleo communities to find others nearby.

Once you start gathering interest, the events can grow naturally — from informal chats at local cafés to organised activities like cooking demos or shared Paleo feasts.

Final Thoughts

Community is a powerful tool for health and transformation. With Paleo meetup groups now across every state in Australia, there’s never been a better time to connect with others who understand your lifestyle and want to support your goals. Whether you’re looking to share tips, explore new restaurants, or simply meet like-minded people, a Paleo meetup is the perfect place to start.

Have you joined your local group yet? What has your experience been like? Share your stories and suggestions for future meetups in the comments below!

Have you been to a local Paleo meetup event yet?

20 Other Uses For Coconut Oil

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Coconut Oil is by far the best oil for cooking with. It has a high saturated fat content (this is a good thing) and can withstand far higher heats, meaning it won’t oxidise and go rancid in the same way that other oils would.

Coconut Oil has got so many health benefits when eaten and cooked with; but what else can you do with it? As well as for cooking with, have you tried Coconut Oil for any of these things too? Perhaps it’s worth having a jar in every room…

In The Bathroom

1. Conditioner – leave to soak in for half an hour – or overnight for a deep hair treatment
2. Hair Styling – Use in place of hair gel
3. Moisturiser – use as an all over moisturiser; it even smells good!
4. Make Up Remover – far better than chemically laden commercial products, just use Coconut Oil
5. Massage Oil – you can also add a few drops of essential oils
6. Lip Balm – use to soften and protect your lips
7. Toothpaste – Instead of using a commercial toothpaste, you can make your own using coconut oil as a base
8. Exfoliation/ Body Scrub – mix with sea salt for an all over exfoliator
9. Making Soap – use Coconut Oil as a base
10. Deodorant – Check out some home-made recipes using the oil
11. Aftershave – apply to soothe your skin

In The Medicine Cabinet

1. Insect Bites – apply to the bite to start the healing process and stop the itching
2. Insect Repellent – Get the Coconut Oil out before you've been bitten, mix it with peppermint oil and stop the insects attacking!
3. Cuts, scrapes and bruises – apply to the area to promote healing and form a protective barrier
4. After Sun – if you over did the sun and got a little burnt, Coconut Oil will soothe your skin
5. Sun protection – you can also use the oil as a natural sun screen

In The Kitchen

1. Oil your wooden chopping boards
2. Season your iron cookware

In The Nursery

Babies Cradle Cap – a natural remedy for a dry scalp
Nappy (diaper) rash – use coconut oil instead of commercial products

What else do you use Coconut Oil for? Have you tried any of the uses above?

Other Everyday Uses for Coconut Oil

While coconut oil has gained mainstream attention for its role in cooking and natural beauty, its versatility stretches far beyond the kitchen and bathroom. This natural wonder product has so many clever uses, making it a must-have in every Paleo household. If you haven’t already stocked up, you may want to buy a few extra jars — you’ll be surprised just how many day-to-day issues coconut oil can help solve.

Around the House

Outside of cooking and skincare, coconut oil has countless uses around the home. Thanks to its natural antibacterial and antifungal properties, it makes a brilliant and safe substitute for many chemical-laden household products.

Furniture Polish: Mix coconut oil with a little lemon juice to create a natural polish for timber furniture. It nourishes the wood while leaving a subtle shine and pleasant scent.
Leather Conditioner: Whether it’s boots, bags or a vintage lounge, coconut oil can help restore suppleness and prevent cracking.
Sticky Residue Remover: Got sticker gunk on a jar or label residue on your fridge? Rub a bit of coconut oil into the sticky area, let it sit, then wipe clean.
Lubricant for Squeaky Hinges: A tiny dab of coconut oil can silence that annoying door or cupboard squeak without resorting to synthetic sprays.
Shine Stainless Steel: Rub coconut oil on stainless steel appliances for a streak-free shine — just buff with a microfibre cloth.

For Pets

If you're Paleo, chances are you care about what your pets are eating too. Coconut oil can be just as beneficial for your furry companions as it is for you — as long as it's used in moderation.

Healthy Coat: Add a small amount to your dog or cat’s food to support skin and coat health. It can help reduce itching and promote a glossy coat.
Natural Paw Balm: Rub a bit on your pet’s paw pads to protect them from hot pavement or dry, cracked surfaces. It’s safe even if they lick it.
Dental Health: Some pet owners use coconut oil as a base to brush their dog’s teeth. The mild antibacterial properties may help reduce tartar and freshen breath.

Natural Remedies and Wellness

Beyond cuts and sunburn, coconut oil has a variety of everyday health uses that can easily become part of your wellness routine.

Oil Pulling: A popular Ayurvedic practice that involves swishing coconut oil in your mouth for 10 to 20 minutes to help detoxify the mouth and whiten teeth. It’s also a great natural breath freshener.
Hormone Support: Due to its fat content, coconut oil is often praised for supporting hormone production and balance, particularly in women with low-fat diets or during perimenopause.
Cold Sore Relief: Apply a dab to the affected area to soothe pain and potentially help speed healing thanks to its antiviral properties.
Nose Balm: If you suffer from dry nostrils in winter or after too much air-con, a light dab of coconut oil inside your nostrils can prevent cracking and soothe irritation.

In Your Beauty Routine

While many already use coconut oil for moisturising or make-up removal, there are even more beauty hacks to try:

Makeup Brush Cleaner: Melt coconut oil and mix with antibacterial soap to deep-clean your makeup brushes and remove stubborn product build-up.
Cuticle Oil: Rub a small amount into your nails to prevent dry or split cuticles and strengthen brittle nails.
Highlighter: Dab a little on your cheekbones and collarbones for a subtle, natural glow without the shimmer of makeup.

On the Go

Coconut oil isn’t just for home use — keep a travel-size container in your bag or car for emergencies. It’s incredibly helpful when you’re out and about:

Chafing Prevention: Apply to areas prone to rubbing (like inner thighs or underarms) before a walk or workout to prevent irritation.
Lip Rescue: Forgot your lip balm? Coconut oil to the rescue — it hydrates and protects lips without synthetic ingredients.
Quick Moisturiser: Dry elbows, hands, or knees? A little coconut oil absorbs quickly and smells lovely too.

Important Considerations

While coconut oil is incredibly versatile, it’s important to use it appropriately. Some surfaces — like suede or unsealed stone — may stain with oil. Always test on a small area first. And when using it topically on pets or children, make sure they don’t ingest large amounts unintentionally.

As with all oils, storage is key. Keep coconut oil in a cool, dark place with the lid tightly secured. In warm Australian climates, it will often liquefy — but that’s completely normal and doesn’t affect quality.

Final Word

From nourishing your skin to caring for your pets, and even polishing your furniture, coconut oil is an incredibly resourceful addition to a Paleo lifestyle. Its all-natural profile, pleasant aroma, and gentle properties make it one of the most versatile staples to keep on hand.

Have you discovered a unique use for coconut oil not mentioned here? Share your tips in the comments and let’s keep expanding this all-natural toolkit.

Gluten Free Athletes

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I was very interested to read that the top Tennis Player Novak Djokovic has a gluten-free diet – and credits it with making significant improvements to his performance. Given that gluten intolerance can manifest as aches, fatigue, joint and muscle pain, it makes a lot of sense for athletes in particular to avoid gluten. Especially as it is not possible to have a gluten deficiency – why wouldn't you cut it out of your diet?

It turns out several of the Olympians from the London 2012 Olympics did so on a Gluten-Free diet. Initially I assumed this was due to a Coeliac diagnosis, but it appears to be becoming common knowledge that ditching the gluten can improve performance and stamina. I wonder if at the 2016 Rio Olympics we'll see even more Athletes going Gluten free – and perhaps taking it one step further and adopting a Paleo Diet?

US Swimmer Dana Vollmer went gluten (and egg) free due to an intolerance, but apparently found it made a significant difference to her performance. She went on to win Gold (twice!) at the Olympics – I wonder how much of her win can be attributed to her diet?

Pole Vaulter Jenn Suhr went gluten-free just last year after being diagnosed with Celiac disease – and also won a gold medal…

Canadian Swimmer Nare Brannen went gluten-free on the advice of his coach last year – and has had minimal injuries, he believes, as a result.

Why Gluten-Free Eating May Give Athletes the Edge

The growing list of professional athletes who attribute their performance gains to cutting gluten is no coincidence. While elite sports require intense physical training and mental resilience, diet is increasingly being recognised as the third pillar of peak performance. For many, removing gluten — a protein found in wheat, barley, and rye — has become a strategic decision, not just a medical one.

For athletes without diagnosed coeliac disease, the benefits of going gluten-free can still be significant. Gluten can cause inflammation, digestive discomfort, foggy thinking, joint pain, and fatigue in sensitive individuals. For someone pushing their body to the limit daily, even a slight reduction in inflammation and energy dips can translate into faster recovery times and better results.

Understanding Gluten Sensitivity in Sport

It’s important to note that gluten intolerance exists on a spectrum. While coeliac disease is an autoimmune condition requiring strict avoidance of gluten, many people fall into the category of non-coeliac gluten sensitivity (NCGS). This group doesn’t test positive for coeliac disease, yet experiences symptoms such as bloating, brain fog, headaches, skin irritation, or joint discomfort after consuming gluten.

For athletes, these symptoms are more than minor annoyances — they can be performance saboteurs. A foggy brain during a race or inflamed joints during training can derail weeks of preparation. It’s not surprising that more athletes are trialling gluten elimination to see if it gives them an edge.

Beyond Gluten-Free: Why Paleo Might Be the Next Step

While gluten-free eating is a big step forward for many, it’s often just the beginning. The Paleo Diet goes several steps further by removing not just gluten-containing grains, but also legumes, refined sugar, dairy, and processed oils. This dietary pattern focuses on meat, fish, eggs, vegetables, fruits, nuts, and seeds — all nutrient-dense, anti-inflammatory foods that support recovery and energy production.

For athletes, this shift can mean improved digestion, better gut health, more consistent energy levels, and even enhanced mental clarity. Paleo is about more than just cutting out gluten — it’s about fuelling the body with food it recognises and can easily convert into fuel, repair, and strength.

What the Research Says

While clinical research is still catching up to anecdotal experience, some studies support the gluten-free approach for athletes. A study published in the *Journal of the International Society of Sports Nutrition* (2015) found that even in non-coeliac endurance athletes, going gluten-free for just seven days resulted in a reduction in gastrointestinal symptoms and perceived fatigue during performance.

Though larger-scale, long-term studies are still needed, the personal stories from elite athletes suggest the benefits are very real. And for any athlete serious about marginal gains, that’s enough to warrant a trial period of dietary change.

Signs Gluten Might Be Affecting Your Performance

If you're an active person wondering whether gluten is affecting your physical output, here are a few signs to consider:

Frequent fatigue or low energy despite adequate sleep and nutrition
Bloating or digestive upset that seems unrelated to food quantity or timing
Brain fog or difficulty concentrating during or after training
Recurring joint or muscle pain not linked to overtraining
Unexplained inflammation or slower recovery times

If any of these sound familiar, you might benefit from experimenting with a gluten-free or Paleo approach for a few weeks to observe any changes.

Fuel Sources on a Gluten-Free Paleo Diet

One of the concerns athletes often have is whether removing gluten will affect their ability to get enough carbohydrates for fuel. While it's true that many traditional carbs like pasta and bread are off the table, there are plenty of gluten-free, Paleo-friendly options that provide sustained energy:

Sweet potatoes and yams
Pumpkin and butternut squash
Bananas and dates for quick-release energy
Berries and seasonal fruit for antioxidants
Cauliflower rice and zucchini noodles as satisfying grain replacements

By pairing these with high-quality protein and healthy fats, athletes can achieve stable blood sugar levels and long-lasting energy — without the crashes that come with refined grains and sugary snacks.

Preparing for the Transition

Making the shift to a gluten-free or Paleo diet isn’t something to do in the middle of competition season. It takes planning, trial and error, and time for the body to adapt. Athletes considering the switch should aim to start during an off-season or training block where the stakes are lower, allowing for adjustment without performance pressure.

It’s also worth working with a qualified nutritionist who understands athletic performance and can help with meal planning to ensure macro and micronutrient needs are fully met.

Are We Moving Towards a Gluten-Free Athletic Future?

Given the growing list of high-profile athletes embracing gluten-free (and often Paleo-style) eating, it’s clear the tide is turning. What started as a necessity for those with diagnosed coeliac disease is now seen as a smart performance strategy. And as awareness spreads about the connection between food and physical function, it’s likely that even more athletes — from weekend warriors to Olympians — will experiment with dietary changes in the quest for marginal gains.

In elite sports, success is often won in the details. If removing gluten results in even a slight improvement in recovery, mental clarity, or injury prevention, that alone can be enough to make the difference between good and gold.

If you're an athlete, amateur or otherwise, I'd be very interested to hear what differences you noticed going gluten-free. Do you think there's going to be a big increase in gluten-free (or better still Paleo) athletes by the time of the 2016 Rio Olympics? I'd love to hear your comments, below!

80 Paleo Breakfast Ideas

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If it wasn't for struggling to come up with different Paleo Breakfast Ideas, I'm sure more people would make the transition over to Paleo. Unfortunately, Breakfast seems to be associated with cereal, toast, bagels, crumpets and sugar laden foods.

Breakfast doesn't have to equal grains! tweet this quote

I think a lot of people also get stuck in a breakfast rut making the same dish every day. Well, it’s time to break it up – try something new for breakfast tomorrow!

My biggest tip is to get used to seeing breakfast as fuel – it’s just another meal! And who wants to start the day off with a big sugar crash?

I've come up with lots of great Paleo Breakfast Ideas for whatever your Paleo situation (no time, dislike eggs, want to drink breakfast, child friendly, SAD substitutes, vegetarian/ vegan or keen to impress) – there are certainly lots of options.

To prove the point, here is a HUGE list of 80 Paleo Breakfast Ideas to inspire you. And if you want even MORE, check out my very own Paleo Breakfast Recipe book, with over 100 pages of beautifully photographed step-by-step recipes.

Easy Paleo Breakfast Ideas

Here are some Paleo Breakfast Ideas for when you have a little bit of time in the morning:

1. Bacon, eggs, avocado, mushrooms & tomato

2. An omelette with your choice of meat, vegetables and of course – egg yolks as well as whites

3. Make a frittata with your favourite veggies, meats and cheese (if you’re more Primal than Paleo)

4. There’s nothing like steak and eggs for breakfast!

5. For a nutritionally dense Paleo Breakfast Idea, chop up chicken liver and scramble with eggs, mushroom, onions and capsicum (bell peppers)

6. Scrambled eggs mixed with diced bacon and avocado (my personal favourite!)

7. Soft boiled eggs and wilted spinach

8. Lots of nations wake up to soup – make a soup with bone broth – or try coconut milk and leftover meat and veggies

9. Sweet potato, sardines and a poached egg

10. Try substitution bacon for skirt steak and serve with pumpkin

11. Bake an egg in an avocado

12. Bone broth with an egg whisked in

13. Smoked salmon and fried eggs for a great protein boast

14. Smoked haddock with poached eggs and wilted spinach

No Time?

When you need a good, quick Paleo Breakfast and have no time to cook and prepare, here are some fast ideas:

15. Paleo Breakfast Casserole – the night before put your choice of ingredients in your slow cooker – and wake up to an instant hot breakfast

16. Egg muffins – cook these up with your favourite veggies and meat in a big batch – and help yourself from the fridge all week

17. Make up a batch of salmon and zucchini croquettes to dig into all week

18. Black Coffee

19. Got a couple of minutes? Scramble an egg in a mug in the microwave

20. The day before, roast some sweet potatoes, and some chicken and have waiting in a container ready for breakfast

21. Make up a breakfast salad the night before with nuts, olives, avocado – and dress with extra virgin olive oil to serve

Grab & Go/ Travel

With no time to eat at home, these are some Paleo Breakfast ideas you can have on the go, eat on the road or perhaps at work.

22. Take a can of tuna/ mackerel/ kippers/ sardines and some pre-cut raw veggies

23. Make a Paleo trail mix with your favourite nuts and dried fruit

24. There’s nothing wrong with beef jerky for breakfast!

25. Hard boiled eggs travel well and can be prepared in advance

26. Make a BLT sandwich using capsicum (bell pepper) as the “bread”

27. Coconut yoghurt

28. Take a halved avocado and a spoon

29. Pork scratchings/ crackling/ rind (whatever you like to call it!)

30. Make up nut balls with nuts, seeds, spices and coconut oil and store in the fridge

SAD Substitutes

If you’re missing your old SAD breakfasts, there’s a Paleo Diet grain-free equivalent for almost everything…

31. Make a Paleo cereal with your favourite nuts, berries and seeds in a bowls of almond milk

32. Or try a Paleo cereal using dried fruit, seeds and nuts and serve with coconut milk and a pinch of cinnamon

33. Paleo granola can be made up from your choice of nuts and served with coconut milk

34. Make up banana bread with almond meal – and bananas!

35. A coconut muesli with nuts, seeds and coconut flakes served in coconut milk

36. Make up a noatmeal – or a Paleo porridge substitute using ground nuts, seeds, eggs and coconut milk

Leftovers

These deserve their own category! Make sure you cook up extra dinner the night before – and you have a ready made breakfast. What’s wrong with steak for breakfast?

37. Sauté onions and mushrooms – and last nights leftover meat and serve over poached eggs

Something Fancy

If you have the time, there are some great Paleo Breakfast Ideas that are perfect for an occasional treat. I very rarely use nuts and nut flours, but they are great for special occasions – and especially good for showing your SAD friends just what is possible when you go grain-free:

38. Paleo pancakes with almond meal take a bit more time, but are well worth the effort

39. Or try sweet potato pancakes

40. Waffles can be made with coconut flour or almond meal and served with a berry sauce

41. A Paleo NoOatmeal is far better than the SAD equivalent and can be prepared the night before, and cooked up in the morning

42. Raspberry Crepes made with coconut flour or almond meal served with fresh raspberries & whipped coconut cream – and a pinch of cinnamon

43. Scotch eggs; coat hard-boiled eggs in Paleo Sausage mixture, cover in almond meal and baked – amazing with poached eggs

44. A Paleo platter with a selection of fruits, cold meats, pickles, olives, sun-dried tomatoes & blanched veggies

45. Make bacon baskets using a cake case as a mould and bake eggs in them

46. My salmon burgers

47. Stuffed capsicum (bell peppers) with salmon, mushroom and tomato and top with pine nuts

48. Sliced onion wrapped with smoked salmon on a bed of lettuce

49. Your favourite seafood & veggies

50. Serve scrambled eggs in an orange half

No Eggs!

It’s easy to make every Paleo Breakfast include eggs – and it can be easy to get fed up of eggs! Here are some egg free Paleo Breakfast Ideas:

51. Kippers and dried figs

52. Paleo Sausages and kimchi

53. Pan fried zucchini served with guacamole

54. Stuffed portobello mushrooms

55. Sautéed minced (ground) beef, greens, onions and carrots

56. Sausages with sauerkraut & stir fried veggies

57. Trout with mushrooms and tomato

58. Fry kidneys and serve with broccoli

all without eggs!

Intermittent Fasting for Breakfast?

Since I've been Paleo, I quite often skip breakfast altogether – have you tried skipping breakfast?

Paleo Breakfasts For Kids (and big Kids alike!)

If your family has recently gone Paleo, here are a few suggestions your children and toddlers will love!

59. Egg & roasted vegetable soldiers

60. Make berry muffins with eggs, coconut flour, nuts and berries

61. Raw or blanched veggies served with nut butter, guacamole and salsa dips

Paleo Vegetarian/ Vegan Options

If you still can’t face meat in the morning, how about these ideas? Or you could always try a smoothie!

62. Poached eggs and sweet potato (or even yam) hash browns

63. Sauté some greens, squeeze on some lemon and add an egg

64. Fry eggs in a capsicum (bell pepper) ring or onion ring

65. Steamed broccoli with sweet potatoes

66. Mash up a hard-boiled egg with avocado

67. Try scrambling eggs with mushrooms, onions and a home-made tomato salsa

Fruit Friendly?

It’s common to minimise fruit intake on a Paleo Diet, due to it’s high fructose content. If you're targeting weight loss, it can be a good idea to minimise fruit and nuts. However, if you’re all for fruit, here are some fruity Paleo Breakfast Ideas. Remember berries have a lower fructose content and are loaded with antioxidants.

68. A nice simple fruit salad – served with whipped coconut cream

69. Even easier – a piece of fruit and a few berries

70. Make a warm fruit custard with eggs & coconut milk on the stove, nutmeg, cinnamon, berries a banana and some nuts

71. Chop up a kiwi fruit in coconut cream (or heavy cream if you do dairy too)

72. Wrap cubes of melon in prosciutto

Primal Breakfast Ideas

If your diet is more Primal than Paleo and you include some dairy, here are a few Primal Breakfast ideas for you.

73. Greek yoghurt with nuts, berries and your favourite spices

74. Apple and cheese is a winning combination!

75. Try the paleo cereal suggestions in raw milk instead of coconut

76. Bacon and tomato wrapped in cheese and lettuce wraps

Drinkable Breakfasts

A nice alternative – or something hand to have on the go is a smoothie or shake. There are some good options. Make sure you add in fat, perhaps an avocado or some coconut oil and enjoy your breakfast drink!

77. Green smoothies; try adding in Kale and spinach for a vitamin boast

78. Make an anti-oxidant berry smoothie with coconut milk

79. A veggie juice with coconut milk, carrots, broccoli and celery

80. A banana smoothie made with frozen bananas , coconut milk and almond butter

I hope I've given you some inspiration! If you're after even more, please check out my very own recipe book, the Paleo Breakfast Recipe Book with a recipe to suit every single paleo breakfast situation! I’d love to hear your favourite Paleo Breakfast Ideas in the comments below! What's on your menu?

Smell Your Way To Weight Loss

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I was amazed to read about a new weight loss perfume. Apparently for about $50 you can get slim – just by wearing perfume.

The ingredients include caffeine, carnitine & spirulina which they claim active enzymes that are involved in lipolysis (to break down your fat cells, I assume). Other ingredients apparently release B-endorphines and reduce the need and desire to overeat in the wearer. Three quarters of testers reported that they didn't snack as much whilst wearing the perfume. So it must be true then…

I know that taste can have a biological reaction. For example, if you drink a diet soda, the sweet taste may prepare your body to receive sugar; even if that sugar doesn't materialise. However, I've never heard of the same effect based on smell alone. Though perhaps if the perfume smelt particularly revolting, eating would be the last thing you'd want to do!

Products like this sum up exactly what people want – an easy, no effort approach to weight loss. The ability to continue to give no regard to the food they put in their mouths. Sadly health rarely seems to be a driver for people to lose weight. People seem very reluctant to give up their SAD diet; never mind get off the sofa.

The Power of Scent: Real or Gimmick?

There’s no denying that scent has a powerful link to memory and emotion, but whether it can influence metabolism and suppress appetite is another matter. While the perfume in question boasts ingredients like caffeine, carnitine and spirulina, these compounds are usually only effective when ingested or applied in therapeutic doses. Applied topically in a diluted perfume? The evidence is lacking. Most likely, any reduced appetite might be a placebo effect — or due to the scent acting as a minor distraction.

How Marketers Sell the “Quick Fix”

What this perfume really demonstrates is the massive market for shortcuts. Marketing weight loss through beauty products taps into a desire to lose weight without sacrifice. Rather than encouraging a nourishing, long-term shift to a whole food diet, it’s all about instant results and minimal effort. And while some scents may elevate mood or reduce stress — which can play a role in emotional eating — there’s no clinical proof that a spritz of perfume can dissolve fat.

Understanding What Actually Drives Weight Loss

True fat loss requires a calorie deficit and usually improved metabolic health — not a fragrance. High-quality sleep, movement, and nourishing whole foods like those included in a Paleo lifestyle support the body’s natural ability to regulate hormones and burn fat efficiently. Compare that to relying on a perfume: one is proven through countless studies, the other is purely speculative marketing.

How Smell Can Influence Appetite

There is some research indicating that certain smells may influence hunger signals. For example, vanilla or peppermint have been shown to reduce appetite in small studies, possibly due to the way they affect the limbic system — the brain's emotional centre. But these effects are usually minor and inconsistent. And again, we're talking about diffused essential oils, not synthetic designer scents laced with bold marketing claims.

The Slippery Slope of Pseudoscience

When weight loss products use scientific-sounding terms like “lipolysis” and “B-endorphin stimulation,” it gives the illusion of credibility. But these words often don’t align with how the body works. For instance, lipolysis is a natural process that happens when insulin is low and the body taps into fat stores for energy — something that’s encouraged by avoiding high-sugar, high-refined-carb foods, not by dabbing on a perfume.

Psychological Impact of Weight Loss Gimmicks

Many people drawn to products like this are seeking hope. After repeated diet failures, they may feel demoralised and exhausted by traditional efforts. A product like this perfume offers a promise: that change can happen without discomfort. But this undermines the mental resilience needed to shift habits and build sustainable health. Long-term success comes from building confidence and consistency, not from gimmicks.

The Appeal of Convenience Over Commitment

We live in an era of convenience. Uber Eats, instant workouts, and even ‘biohacking' gadgets promise results faster than ever. So it's no surprise that a perfume claiming to help you lose weight resonates with people. But health, particularly metabolic health, rarely thrives in a convenience-first context. The Paleo diet succeeds precisely because it simplifies nutrition back to real food. No apps, no counting, just eating what your body recognises as food.

What Would Actually Help?

If scent really could help reduce snacking, perhaps it’s worth using natural essential oils as part of a broader routine. For example, inhaling peppermint oil before meals may reduce appetite. Or incorporating calming scents like lavender to help regulate stress, which is closely linked to overeating. These approaches don’t promise magic — but they may support an overall lifestyle geared towards health.

Placebo or Not, Behaviour Still Wins

Even if wearing a weight loss perfume does help someone snack less — what’s most important is what happens next. Behavioural change is what determines whether someone keeps weight off and improves their health. If the perfume acts as a behavioural cue to remind them of their goals and avoid snacks, great. But that same effect could come from wearing a wristband or writing goals on a mirror. The scent is not the magic ingredient — the mindset is.

The Bottom Line: Invest in Real Food, Not Fragrance

At $50 a bottle, this perfume isn’t cheap. For that price, you could buy a week's worth of organic vegetables, high-quality protein, or pantry staples for batch cooking. All of which will do infinitely more for your health than any designer spray. If you’re truly ready to change your habits, try meal prepping, walking daily, or even journalling your progress. Those are real actions — not just expensive illusions.

What About You?

Have you ever tried a product that promises quick results? Did it work — or was it all marketing hype? Have you used scent or rituals to support your own weight loss or wellness journey? Share your story in the comments. Your experience might just help someone else cut through the noise and choose a healthier, more realistic path.

Do you think there could be any scientific basis to the perfume makers claims? Of the overweight people that you know, how many would opt for a perfume, rather than a healthy (Paleo!) diet and lifestyle?

Tony Ferguson v paleo weight loss diet-min

Tony Ferguson Weight Loss Diet v Paleo

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I was really surprised to see this poster advertising the popular Tony Ferguson weight loss diet. It advertises that with the joining fee you get a free lifetime membership.

Surely a weight loss program should “work” within a finite period? For a program to be working, I'd expect a successful dieter to lose at least 0.1 kg a week (the smallest interval most scales will measure). If a dieter is doing such a weight loss program for 50 years of their life, losing 0.1 kg a week – they'll have lost 260kg. Given that this seems rather ridiculous, I can only conclude that the lifetime membership is offered because dieters on this plan fail to achieve their weight loss goals – or put it all back on?

What is the Tony Ferguson Diet?

The diet appears to be a very low calorie diet, where dieters select from a range of heavily processed “meal replacement” products, such as shakes, soups and bars. These seem to replace one to two meals a day, with the remaining meal being a “proper” meal from a restricted list of allowable foods. The plan also recommends a lot of supplements of vitamins and minerals. These are vitamins and minerals that appear to be difficult to obtain when cutting out the natural food sources.

Good Ingredients?

These are the ingredients for one of the products, the Mixed Vegetable Soup. I'm not sure how something with 3% vegetables (which is mainly legumes anyway) is called “vegetable” soup, but still…

Milk solids, soy protein, thickeners (1442, 412), flavours, inslin, dried vegetables (3%) (corn, pea, red capsicum, tomato), yeast extract, salt, sunflower oil, onion powder, minerals (sodium phosphate, magnesium oxide, ferric pyrophosphate, zinc oxide, manganese sulphate, copper sulphate, chronium chloride, sodium molybate, potassium iodine, sodium selenite), anti-caking agent (551), colours (160a, 141, 100), garlic powder, vitamins (C, E, B3, B5, B2, B6, B1, A, folate, K, biotin, D, B12), parsley, flavour enhancer (635), spice & herb.

A Better Way?

Surely instead of being on a lifelong diet and not being able to eat real food, Paleo is a far better way to lose weight? Learning to eat properly – then eating that way for the rest of your life is a far more sustainable – and healthy approach.

Have you ever tried a weight loss plan like this? I'd love to hear your experiences and thoughts on these types of weight loss plans.

Why Paleo Offers a Sustainable Alternative to Meal Replacement Diets

When it comes to weight loss, the real challenge isn’t just losing weight — it’s keeping it off. That’s where the Paleo diet offers a powerful, long-term solution that diet programs like Tony Ferguson’s often struggle to provide. While replacing meals with powdered soups and bars might result in short-term weight loss, it does little to teach healthy eating habits or nourish the body in a way that supports long-term wellbeing.

The Paleo diet, by contrast, is based on eating real, whole foods that our bodies have evolved to thrive on: quality meat, fish, eggs, seasonal vegetables, natural fats, and fruit. It eliminates processed foods, sugar, grains, dairy (for strict Paleo), and industrial oils — all of which are common culprits in weight gain, inflammation, and metabolic dysfunction.

The Problem with Processed Diet Foods

Let’s take a closer look at a typical Tony Ferguson meal replacement. The ingredient list reads more like a chemistry lab than a kitchen pantry. Thickeners, anti-caking agents, flavour enhancers, colourants, soy protein, and synthetic vitamins may help create a low-calorie “meal,” but they do little to support your health or build a better relationship with food. Worse still, some of these additives may disrupt gut health, blood sugar regulation, or hormonal balance — undermining your weight loss efforts in the process.

Compare that to a breakfast of eggs with sautéed spinach and avocado, or a lunch of grilled salmon with roasted sweet potato and greens. Not only are these meals naturally nutrient-dense and satisfying, but they also teach you how to cook, shop, and eat mindfully — skills that serve you for a lifetime.

Does Paleo Work for Weight Loss?

Absolutely — and not just because it cuts calories by default. The Paleo diet helps regulate hunger hormones like ghrelin and leptin, stabilises blood sugar, and encourages fat burning through its focus on protein, healthy fats, and low-glycaemic carbohydrates.

Many people also report that they feel more energised, experience fewer cravings, and enjoy better sleep when they eat Paleo — all of which contribute to sustainable weight loss and better long-term health outcomes.

It’s not a quick fix. But unlike a processed meal replacement diet, it doesn’t need to be. Paleo teaches you how to eat in a way that supports your body’s natural balance — no shakes, bars, or artificial supplements required.

The Power of Nutritional Re-Education

One of the key differences between Paleo and commercial diet plans is the emphasis on education. Paleo is about understanding the why behind food choices, not just following a restrictive list. Once you understand how food affects your energy, digestion, skin, sleep, and mood, it becomes far easier to make good choices consistently — even without a meal plan or branded snack in hand.

The Tony Ferguson diet may offer “lifetime membership,” but what if you only needed to learn how to eat well once — and simply continued from there?

Choose Real Food Over Fake Solutions

If you're comparing Paleo vs meal replacement diets like Tony Ferguson's, consider what you're really looking for. Is it rapid weight loss with no long-term plan? Or are you seeking vibrant health, more energy, freedom from processed food, and a better relationship with your body?

Paleo isn't about perfection or following dogma — it's about building a way of eating that makes you feel good every day, while maintaining a healthy weight without being on a diet.

Have you tried both approaches? Did you transition from shakes and bars to real food? Share your story in the comments — I’d love to hear how Paleo worked for you.

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”

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.

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

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?

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

5 Comments

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.