8 Ways to Party – and Keep it Paleo

It’s that time of year again where the party season is in full flow. It’s a time where everyone should be in good spirits, surrounding themselves with great food, music, and most importantly, great company. It can sometimes be a bit of a challenge to stay on track with your Paleo lifestyle at this time of the year, especially if your family and friends aren’t as conscious about their health as you are. Thankfully, there are plenty of ways that you can stay on your path to better health, whilst not missing out on any of the enjoyment of the holiday season.

8 ways to party and keep it paleo socalising christmas

1. Be careful at the buffet

This one is self explanatory, but if you’re at a social event hosted by a non Paleo friend or family, the chances are the buffet table will be laden with gluten, sugar, and countless additives. If you’re hungry and don’t want to miss out on the social connection of eating with friends, head straight for the crudités. Filling your plate with crunchy raw vegetables will help you stay sociable and have a full plate at the same time. You may be lucky and find some nice meats, hard boiled eggs, and maybe even some salted nuts. Just watch out for anything swimming in sauce, as its most probably ‘enhanced’ with sugar and some kind of thickening agent.

Sometimes it can come across rude asking ‘can you check the ingredients in that?’ or ‘are those sausages gluten free?’ – so it’s best to stick to the food you know will be safe. If you’re really concerned there will be nothing for you to eat, tip number 2 is something worth bearing in mind.

2.    Eat before you leave

If you don’t want to risk being gluten bombed at the buffet, I’d recommend eating a good meal before you leave. It might mean changing around your meal times slightly, but it’s much better to leave the house knowing you have eaten well, rather than fret about the lack of healthy options when you arrive. If there is anything suitable for you, then hey, it’s a bonus!

3.    Experiment with IF

If you’ve never tried Intermittent Fasting before, now could be as good a time as ever. If you’re going to be travelling to visit relatives, or at long events where there may be a lack of good food options, why not try incorporating a 12 – 24 hour fast into your day?

4.    Paleo cocktails

If you’re at a social event where the drinks are flowing, you may be presented with a lack of options. If you want to stay alcohol free, there are plenty of great non alcoholic cocktails you can make. Equally, a sparkling water with some ice and a wedge of lime is refreshing and looks sociable.

If you want to treat yourself to a drink or two, do so. You deserve it. Just stay away from the beer and high sugar mixers if you can. Your best choices would be red or white wine, but if you’re in the mood for spirits, look towards cocktails made with tequila or rum. Try and mix them with low sugar options like sparkling water or vegetable based juices to avoid blood sugar crashes. Dark rum and coconut water is incredibly refreshing, and the electrolytes in the coconut water will counteract the dehydrating effect of the alcohol.

5.    Throw your own

If you really can’t face a non Paleo party, why not throw your own instead? You don’t have to make a big fuss about the health benefits of your food – simply serve up lots of tasty meat, veggies, and Paleo friendly drinks and nibbles. You’ll be able to spend good quality time with your friends and family, whilst being able to enjoy clean, wholesome food at the same time. Chances are, they’ll be none the wiser either!

6.    Take advantage of the extra free time with long walks

We know how important it is to move often, so try and incorporate a good amount of movement into your day where you can. If you can’t get to a gym, you can’t beat a long walk with friends or family. Alternatively, head to your local park in the morning for a few sprints and pull ups using tree branches. You’ll have some extra free time (hopefully!) so put it to good use with a bit of exercise every day.

7.    Sleep well

Again, take advantage of the extra free time and focus on getting some good quality sleep. Aim for at least 8 hours a night, and as you have no work to set an alarm for, wake up when the sun wakes up to reset your circadian rhythm.

8.    Don’t worry too much!

Last but not least, if you do fall off track, don’t beat yourself up about it. Wake up the next morning, and get back on the Paleo wagon. After all, you have eaten healthily for the other 364 days of the year – we’re all entitled to ‘off’ days every now and then. Simply put it to the back of your mind and move on. The most important thing about this time of the year is the people you spend it with, and a bit of a slip up every now and then won’t hurt you.

Given the popularity of this post, I've updated it with a few more ideas1

9. Be the One Who Brings a Dish

If you're attending a gathering at someone else’s home, offer to bring a dish or two. Not only is it a thoughtful gesture, but it ensures there’s at least one Paleo-safe option for you to enjoy. A colourful salad with roasted pumpkin and toasted seeds, devilled eggs with avocado mayo, or slow-cooked pulled pork are all crowd-pleasers that won't raise any eyebrows. Bringing your own also lets you showcase how delicious clean, wholefood-based eating can be – even at a festive event.

10. Smart Snacking Between Events

Party season often means multiple events in a week, sometimes even in one day. Having Paleo-friendly snacks on hand can help keep you full and fuelled without needing to rely on whatever’s available. Pre-prepare trail mix with activated nuts and coconut flakes, keep boiled eggs or jerky in the fridge, or blend up a quick green smoothie before heading out. These small wins make it easier to stick to your goals without stressing over every menu.

11. Watch Out for Hidden Sugars

During the holidays, sugar has a sneaky way of turning up in foods you'd least expect. Roasted nuts may be glazed, “healthy” dips could be loaded with sweeteners, and sauces – especially chutneys or dressings – often contain honey, agave, or worse. When in doubt, stick with whole, recognisable ingredients. A piece of grilled meat, plain veggies, or a handful of fresh berries is far less likely to trip you up than a dish where the ingredient list is a mystery.

12. Choose Mindful Indulgences

Being Paleo isn’t about rigid perfection – it’s about making intentional choices. If there’s a once-a-year dessert that you absolutely love and look forward to, enjoy it mindfully, without guilt. Savour each bite and be present in the experience. You’ll be more satisfied with less, and far less likely to spiral into a sugar binge. Choosing indulgences consciously rather than impulsively is what helps you maintain balance and joy throughout the season.

13. Stay Hydrated – Really Hydrated

With all the salty snacks, alcohol, travel, and late nights, it’s incredibly easy to get dehydrated during the party season. Make it a habit to start your day with a glass of water and continue drinking throughout the day. Herbal teas like peppermint, rooibos, or ginger are also great hydrating choices with added digestive benefits. Add a pinch of Himalayan salt or a splash of coconut water if you're sweating more or drinking alcohol – your body will thank you.

14. Set a Daily Non-Negotiable

Rather than expecting yourself to stick to a perfect routine over the holidays, choose one or two “non-negotiables” that you’ll commit to daily – no matter what. This might be a short morning stretch, a five-minute gratitude practice, a Paleo breakfast, or simply avoiding grains. These small habits help anchor your day and provide consistency, even when everything else feels out of sync.

15. Lean on Your Support System

If you’ve got friends or family who also eat Paleo or follow a similar lifestyle, now is the time to check in. Share recipes, swap survival strategies, or organise a group walk or workout together. Having someone in your corner who understands what you’re aiming for can make all the difference in staying on track – and enjoying yourself while doing it.

16. Use the Time to Reflect and Reset

With the year coming to a close, the festive season is also a perfect opportunity to reflect on your progress, wins, and what you want to improve. Think about what has worked for you with your Paleo lifestyle this year. Did you discover new recipes? Overcome a plateau? Feel more in control of your health? Use this clarity to set simple, achievable intentions for the coming months. You might even start planning a January Whole30 or a 7-day Paleo reset challenge to kick-start the new year.

17. Let Go of All-or-Nothing Thinking

Remember, every choice doesn’t have to be perfect to make a difference. If your lunch was off-plan, it doesn’t mean the whole day – or week – is ruined. Just come back to your next meal, next drink, or next moment and make a choice that supports your goals. Resilience and consistency are far more powerful than perfection, especially during a season that’s known for indulgence.

With a little preparation and a lot of self-compassion, you can absolutely enjoy the festive season while still honouring your health goals. Celebrate the wins, enjoy the moments, and don’t forget – it’s what you do most of the time that counts.

Paleo school lunches – dream on!

I'm recently back from the UK, where a lot of my friends have young children. I was interested to learn about a new rule in the England, where children aged between four and seven (reception, year one and year two) are now all eligible for a free school lunch.

Paleo school lunches and dinners in the UK – healthy government free meals

The idea behind this, is a great one. I gather a significant number of young children were sent to school with a lunch box of processed junk. The same children aren’t likely to go home to a good meal either. By giving all children a hot school dinner, at least we can be certain they are getting at least one good meal a day.

There has been a lot of research on the issue, which has shown children getting a regular “healthy” meal concentrate better and perform better academically.

Whilst packed lunches are still allowed, obviously for financial and social reasons, children taking that option are likely to be in the minority.

Free school lunches and dinners policy in the UK – Paleo perspective

It all sounds great

Well yes, it does all sound like a great idea. Until one of my friends showed me the kinds of food on the “healthy” school dinner menus. Of course (and how could I have expected it to be any different) the offerings are based on conventional wisdom and the good old food pyramid.

That’s right, make sure children get their six (SIX!) daily serves of grains (especially wholegrains) – and watch out for those bad saturated fats!

Here are some of the meal plans for the free school lunches:

Paleo Free UK School Dinner Lunches Healthy Menu Plans

So whilst there’s a balance of lots of different types of food – aren’t they carb heavy? With options like pizza AND potatoes, pasta bake AND garlic bread and even Macaroni cheese and bread – there seems to be quite a lack protein and fat.

What’s the answer?

Clearly nothing is going to change until the government see sense on the food pyramid. And when almost all of the school children will be eating the free school dinners, I’m sure it would be very difficult to go against the flow and insist your child takes in a homemade packed lunch.

If you’ve got children, I’d love to know what their school lunch policy is and what you do about it. Please share in the comments, below.

In case you couldn't read the photo, here are the main course school lunch options in full:

• Loaded vegetable pizza with new potatoes and garden peas
• Lentil pasta layer with mixed vegetables
• Spaghetti Bolognese with sweetcorn
• Sweet potato & cheddar cheese whirls with country style potatoes & broccoli florets
• Roast chicken with gravy, stuffing, roast potatoes and spring cabbage
• Quorn fillet with roast potatoes and carrots
• Tempura fish goujons with crispy herb and baked beans
• Cheese and potato pie with green beans
• Cumberland sausages with gravy mashed potatoes and sweetcorn
• Roasted vegetable filled Yorkshire pudding with mashed potato and baked tomatoes
• Mediterranean vegetable pasta bake with garlic bread and vegetable medley
• Jacket potato filled with Boston beans and broccoli florets
• Savoury pork pies with crispy herb potatoes and baked beans
• Frittata with crispy herb potatoes and vegetable medley
• British roast beef with gravy, roast potatoes and cauliflower
• Vegetable crumble with roast potatoes and green beans
• Salmon fish fingers with lemon mayonnaise, potato wedges and garden peas
• Cheese ploughmans with carrot and orange salad
• Chicken fajita wrap with potato salad and mixed salad
• Quorn sausage and tomato roll with potato salad and sweetcorn salsa
• Quorn balls in tomato sauce with spaghetti and garden peas
• Cheese and onion pasty with mashed potatoes, homemade tomato sauce and roasted summer vegetables
• Reggae Reggae chicken with cous cous and sweetcorn
• Margherita pizza with coleslaw
• Roast pork with gravy, apple sauce, roast potatoes and cabbage
• Country bake with roast potatoes and carrots
• Chilli beef with rice and mixed vegetables
• Macaroni cheese with herby bread and broccoli
• Baked fish with country style potatoes and garden peas
• Vegetarian stack with country style potatoes and green beans

Analysing the Nutritional Value of UK School Dinners

Taking a closer look at the options listed in the UK’s free school lunch programme reveals a recurring trend – a heavy emphasis on carbohydrates, particularly refined grains. From macaroni cheese paired with herby bread, to vegetable pasta bakes and cheese-laden pies, the dominant macronutrient is clearly carbohydrate. Protein, although present in meals like roast chicken or chilli beef, is often minimal or overshadowed by carb-heavy accompaniments.

The issue is not just an overabundance of carbohydrates – it’s the lack of healthy fats and bioavailable protein that Paleo families are likely to notice. Fat-soluble vitamins (A, D, E, K) require dietary fat for absorption, and without sufficient sources like oily fish, avocado, ghee or olive oil, these essential nutrients may be poorly utilised by growing children.

Why It Matters for Developing Bodies and Brains

During early childhood, stable blood sugar levels are critical for concentration, behaviour regulation, and cognitive development. Meals high in refined or starchy carbohydrates can lead to rapid spikes and crashes in glucose, which may affect focus and mood in the classroom. While a child may feel full immediately after a carb-heavy lunch, they’re likely to feel tired or distracted not long after.

Protein, on the other hand, is essential for growth, tissue repair, and neurotransmitter function – all vital processes for developing children. Quality sources of protein, such as pastured meat, wild fish, and eggs, are rarely the star of these school lunches. Meanwhile, healthy fats support brain development and sustained energy, but seem to be almost entirely absent in favour of low-fat dairy and meat substitutes like Quorn.

The Influence of Food Policy and Budget Constraints

It's important to acknowledge that these menus are crafted under tight budget constraints and government guidelines still rooted in outdated nutritional models. The food pyramid – and its UK equivalent, the Eatwell Guide – remains a fixture in institutional meal planning, with its insistence on prioritising starchy foods and minimising saturated fat.

As a result, schools are under pressure to deliver meals that fit both budget and policy, rather than prioritising nutrient density. Processed vegetarian options like Quorn products and cheese-based meals become go-to solutions, even if they fall short nutritionally.

What Can Paleo Parents Do?

Parents committed to a Paleo lifestyle are faced with a dilemma. Opting out of school dinners and sending a packed lunch may seem the ideal solution – but for younger children, peer pressure and the desire to “fit in” can be strong deterrents. Some schools also place restrictions on packed lunches or discourage foods that don't align with their nutritional messaging.

Here are a few ways to navigate this challenge:

  • Pack smarter: Create packed lunches that resemble typical lunchbox staples but use Paleo swaps – such as meatballs instead of sandwiches, or coconut yoghurt with berries instead of flavoured dairy.
  • Educate your child: Age-appropriate conversations about food, energy, and health can empower children to make better choices and understand why they eat differently from some of their peers.
  • Collaborate with the school: Some schools are open to discussion. You might find allies in other parents or even a sympathetic teacher who values whole food nutrition.
  • Be flexible when needed: While consistency is ideal, occasional school meals won’t undo a nutrient-rich diet at home. Focus on the overall weekly intake.

Reimagining School Lunches for the Future

Change in institutional settings is slow, but it's not impossible. As more parents question the nutritional logic behind school meals, pressure on government policymakers may eventually lead to revisions. In the meantime, advocating for better education around food and offering feedback to school boards may sow seeds of change.

Imagine school menus that included:

  • Free-range chicken skewers with roasted vegetables
  • Beef and sweet potato shepherd’s pie with steamed greens
  • Wild salmon fishcakes with slaw and avocado
  • Egg frittata slices with seasonal vegetables
  • Broth-based soups with slow-cooked meat and root veg

These meals are affordable, filling, nutrient-dense, and enjoyable – and they could redefine how children experience food at school.

Let’s Keep the Conversation Going

The intention behind the free school lunch scheme in the UK is admirable. But without meaningful reform to nutritional guidelines, the execution leaves much to be desired. For Paleo families, it's not just about eliminating grains or sugar – it's about supporting long-term health, development, and a positive relationship with food from the earliest years.

Does your child’s school serve similar meals? Have you had any success advocating for better food options or navigating the lunch dilemma in your own family? Share your stories and ideas in the comments – let’s work together to make real food the norm, not the exception.

9 Ways to Keep it Paleo This Christmas

With all of the festivities at this time of year, you might be worried about keeping it Paleo? Well, with a bit of planning and organisation, there’s no need to worry about foregoing your health this Christmas.

  • Remember how you feel after you eat gluten/ drink alcohol/ eat something that doesn't agree with you.
  • Organise to host your own party/ dinner, early, to ensure you have control over the menu. You’ll be surprised how many friends will ask you for the recipes!
  • If you’re going out of Christmas events try eating before you leave, as when hunger strikes it’s harder to avoid the bad options
  • Call the venue ahead to check on the menu options, and see how they can accommodate you. You’ll find many places happy to tweak their Christmas menu to accommodate.
  • If you’re going to a friend's event, bring your own dishes to ensure there will be some good options you can have
  • Don’t let anyone pressure you into eating badly – often people seem keen to sabotage the good efforts of others (perhaps because it makes them feel better about their own bad choices) – so be prepared!
  • Don’t be afraid to lie – sometimes it’s just easier to say you have an allergy or intolerance instead of explaining why you eat this way (have you ever done this?)
  • If you have the chance to organise a Christmas event yourself, choose a venue with more paleo options – or better still arrange an event that isn't based around food.
  • If you do fall off the wagon, tomorrow is another day. Don’t beat yourself up over it – but don’t let the slip justify more bad eating! Move on and eat well again.

Stocking Your Paleo Pantry for the Holidays

One of the best ways to ensure you stay on track over the festive season is to be prepared at home. Having a well-stocked Paleo pantry gives you endless options when unexpected guests drop by or you’re asked to bring a plate to a Christmas event. Consider including:

  • Almond flour and coconut flour: Essential for Paleo baking, whether you’re making shortbread, muffins or a festive loaf.
  • Coconut cream and coconut milk: Perfect for creamy sauces, curries or Paleo desserts like panna cotta.
  • Raw nuts and seeds: Great for quick snacks or for creating your own nut-based cheese balls, truffles or trail mix.
  • Dried fruit (no added sugar): For sweet treats, homemade fruit mince, or even a quick fruit and nut bark.
  • Natural sweeteners: Stock up on raw honey, 100% pure maple syrup, or monk fruit if you're doing some festive baking.

Hosting a Paleo-Friendly Festive BBQ

Living in Australia, our Christmas celebrations often involve a barbie. The good news? A Paleo Christmas BBQ is easy, delicious, and will win over even your non-Paleo guests. Here are a few ideas:

  • Skewers: Use marinated lamb, beef or chicken with capsicum, zucchini and red onion. Serve with a herbed avocado dipping sauce.
  • BBQ prawns: Marinated in garlic, chilli and olive oil, these are always a crowd favourite.
  • Grilled pineapple: A sweet side that doubles as dessert when paired with cinnamon and coconut yoghurt.
  • Zucchini fritters: A great side or starter, made with coconut flour and herbs.

Surviving Office Christmas Parties

Work functions can be tricky to navigate, especially when food and drinks are involved. Here are a few practical strategies to stay in control:

  • Offer to bring something: If your party is a bring-a-plate event, make a dish you can enjoy, like meatballs with homemade dipping sauce.
  • Stick to sparkling water or soda water with lime: No one will question your glass and you’ll stay hydrated and clear-headed.
  • Focus on people, not food: Make it your mission to catch up with colleagues, rather than hover near the buffet table.
  • Use small plates: If you do eat from the provided food, go for smaller portions and avoid returning for seconds.

Creating New Holiday Traditions

So much of the festive season is steeped in tradition, but there’s no rule that says those traditions can’t evolve. Consider introducing some new rituals that align with your lifestyle:

  • Paleo cookie baking day: Gather the kids or some friends and bake a few batches of festive cookies using almond flour and natural sweeteners.
  • Beach or bushwalk brunch: Start Christmas Day with movement and nature, rather than sugary cereals or pastries.
  • Secret Santa with a twist: Instead of gifting chocolates or wine, encourage homemade gifts, wellness items, or experiences.

Emotional Eating and the Festive Season

It’s worth acknowledging that Christmas can bring up emotions. Whether it's stress, grief, or overwhelm, food is often used as a comfort. Being mindful of your emotional triggers and preparing strategies in advance can make all the difference. Try:

  • Journalling: Write down what you’re feeling instead of reaching for food.
  • Breathwork or meditation: A few minutes of stillness can reduce anxiety and help you make intentional choices.
  • Connecting with someone: Call a friend or go for a walk with a family member to talk things through instead of internalising stress.

Decoding the Dessert Table

When you’re surrounded by pavlovas, trifles, and Christmas cakes, it’s tempting to give in. But you can still indulge without the sugar crash. Prepare your own desserts or scout out alternatives that align with your values:

  • Coconut and cacao truffles: Made from dates, raw cacao and shredded coconut — festive and satisfying.
  • Paleo chocolate bark: Melt dark chocolate and top with crushed nuts, dried cranberries, and orange zest.
  • Berry and coconut whip: Blitz frozen berries and coconut cream for a quick and healthy ice cream substitute.

Mindset Shifts for a Joyful, Healthy Christmas

Above all else, the most important factor in staying Paleo during the holidays is your mindset. Try reframing the season not as a time of restriction, but as an opportunity to honour your body with foods that energise and heal you. Instead of focusing on what you “can’t” have, think about what you choose to enjoy — food that supports your long-term goals and keeps you feeling vibrant.

And remember, the goal is not perfection — it’s progress. If you make a less-than-ideal choice, acknowledge it, move on, and make your next meal nourishing. You are not defined by a single event, meal or day.

Make It Your Own

Your festive season doesn’t need to follow someone else’s rules. Whether you opt for a quiet Paleo picnic by the beach or a lively roast with friends, the most important thing is that it works for you. With a little creativity and planning, you can enjoy every part of the season — without compromising your health.

What new traditions or favourite Paleo swaps are you bringing into your festive season? Share your ideas and help inspire others to keep it healthy and joyful!

9 ways to keep it paleo at Christmas holiday diet health-min

Do You Really Know What You’ve Been Eating?

Have you read about the horsemeat scandal in the UK? It seems that many products being sold as containing beef, have actually contained horsemeat. More and more products are being discovered across many brands as well as the supermarkets own brands. Most of the products are processed ready meals, with things like lasagne and spaghetti bolognese having been added to the scandal so far. Initially it was claimed “some” of the meat was horsemeat, but now it appears in some cases 100% of the meat has been found to be horsemeat.

Paleo Diet and the Horsemeat Scandal

One of the French food companies involved in the scandal, bought the frozen meat from a Cypriot food trader, who had bought it from a Dutch food trader, who had purchased the meat from two slaughterhouses in Romania. The French company then sold the horsemeat to a factory in Luxembourg, which was then sold under the Swedish brand Findus. This meat appears to be making it’s way into countless brands and products – with Findus just being the tip of the iceberg.

There is also concern that the horses may have been given the horse drug bute (phenylbutazone), which depending on the source you read, could be very harmful to humans if it gets into the food chain.

What ARE You Eating?

Most of the outrage so far seems to be at the fact that people have been eating horsemeat. Which yes, is outrageous and completely unacceptable (can you imagine if a similar scandal happened with pork?) But isn’t the biggest issue here that no one knows exactly what is in these processed food products? If they didn’t even know (and tell the consumers) that a frozen lasagne contains 100% horsemeat and 0% beef, how can we have any confidence about the other ingredients in the meal?

Even if the “beef” label is right on a product, with so much trading and smoke and mirrors masking the origin of the meat, I think we can be fairly confident a frozen ready meal is never going to contain grass-fed organic meat. In fact, I wonder how many different animals have contributed to the meat found in one ready meal? I guess it could be hundreds.

And what about the other ingredients? Is the tomato base of the spaghetti bolognese mainly tomatoes?  Or is it bulked out with cheaper chemicals? Are the tomatoes that are used organic, or rather grown in glass houses with chemicals to help them grow as quickly as possible. Can we even be certain the tomatoes aren’t genetically modified?

Paleo Diet Concerns About GMO Tomatoes and Ingredients

How Can You Get Confidence About Your Food?

The only way to be certain about what you’re eating is to make it yourself. However busy you are, I don’t think there is ever a good reason to by ready made instant meals. It’s just not worth it. It’s also very important that as well as making your own food, you’re careful about the ingredients you use, particularly meat. It really is worth buying organic, grass-fed, pasture raised meat, from as close to the farm as you can get it (perhaps you can order from the farm directly, or use a local butcher who does). Always ask your butcher where the meat is from and how it was raised – and if he doesn’t know, it’s probably time to find a new butcher.

For most people reading this, ready meals aren’t likely to be an issue. But eating out probably is. It always bothers me that when you eat at a restaurant, or in a food court, the same issues apply. Where do they get their ingredients from? If they don’t make a big thing about their meat being grass-fed and organic, well, it probably isn’t. In the long term, the best thing is to ask in the restaurant. Hopefully this way the message will get through that people care, and want to eat good quality ingredients. There are some good restaurants who pride themselves on their local, seasonal organic produce – you just have to find them.

Isn’t it ironic that the sale of raw dairy, from a small farm with well raised animals, is illegal in many places; yet it seems to be common practice to sell food products without even being able to trace what the contents is, or where it comes from?

What are your thoughts on the food industry and the ingredients they use? And what about the horsemeat scandal? I’d love to hear where you stand, so please share your comments below.

Do You Really Know What You've Been Eating? Horse Meat Scandal and the Paleo Diet

The Bigger Picture Behind Processed Food Scandals

The horsemeat scandal shocked many not because of health implications alone, but because it exposed how little people actually know about what's in their food. It wasn’t just about horse versus beef—it was about supply chains, transparency, and how detached consumers have become from food sourcing. The issue made headlines, but it's far from an isolated incident. The truth is, the moment food becomes processed, especially on a mass scale, its integrity becomes murky.

It's Not Just About Meat

While the headlines focused on meat mislabelling, the reality is that many ingredients in ready meals and processed foods are just as questionable. Vegetable oils, preservatives, thickeners, colourants, artificial flavours, and sweeteners are common. Some are derived from genetically modified organisms (GMOs), others from chemical processes no consumer would be comfortable witnessing in person. And most of them don’t need to be clearly disclosed or sourced transparently.

There’s an assumption that if something is on a supermarket shelf, it must have passed some sort of rigorous inspection. But these systems often rely on paperwork and supplier assurance—exactly the links that broke down during the horsemeat scandal. If no one along the chain is verifying the actual contents, the door is wide open for mislabelling, substitution, and fraud.

Food Fraud Isn’t New

It might be shocking, but food fraud has existed for centuries. Olive oil is often cut with cheaper oils. Honey can be bulked out with corn syrup. Ground spices may contain powdered husks or dyes. Even coffee and tea have been subject to counterfeiting. Meat mislabelling just hits harder because of the emotional and cultural significance attached to it. But it’s all part of the same pattern: prioritising profit over transparency and nutrition.

Is Organic Always Safer?

In theory, organic labels should offer a layer of protection—but even then, it depends on trust in the certification body and the systems in place to prevent fraud. There have been documented cases where products were falsely marketed as organic or imported from countries with weaker enforcement. That’s why knowing your farmer, butcher, or supplier directly is a powerful way to take back control. A label only tells part of the story.

What “Beef” Can Legally Contain

In some processed products, “beef” doesn’t even mean 100% muscle meat. It can legally include connective tissue, fat trimmings, or mechanically separated scraps. These parts are emulsified, reshaped, and often flavoured artificially to mimic whole cuts. Throw in some fillers, stabilisers, and a thickener or two, and you’ve got a product that vaguely resembles meat—at a fraction of the price. And still, it ends up on dinner plates.

The Convenience Trap

Convenience is a powerful motivator. Time-poor, stressed consumers reach for ready meals because they’re quick, easy, and available. But this trade-off comes with a cost: nutrition quality, food transparency, and sometimes safety. Processed meals are rarely made with the same care, ingredients, or standards you’d apply in your own kitchen. And most people wouldn’t dream of eating the ingredients list if it were served separately on a plate.

Why the Paleo Approach Bypasses All of This

By choosing to cook from scratch and stick to whole foods—meat, vegetables, nuts, seeds, and natural fats—you automatically bypass much of the industrial food web. You know exactly what’s going into your meal, because you’re holding the raw ingredients in your hands. No hidden thickeners, no question marks about where your meat came from, and no cheap fillers pretending to be food.

This is the core strength of the Paleo approach. It's not just about cutting out grains and dairy. It’s about reconnecting with your food, understanding its origins, and treating meals as nourishment rather than mystery.

Dining Out Without Compromise

Restaurants, cafés, and takeaway shops face similar transparency issues. If they’re not openly talking about ingredient sourcing, there’s a good chance corners are being cut. Even when menus list meat as “beef” or “chicken,” there’s no guarantee of its origin or quality unless the venue makes it a point to source ethically or locally. And don’t be fooled by menus with rustic fonts and trendy buzzwords—it doesn’t always reflect what’s on the plate.

The solution? Ask. Question. Be that customer. And if the answer is vague or evasive, consider whether it’s a place you want to support. It’s not just about your health—it’s about creating demand for real transparency in food culture.

What You Can Do Differently

  • Shop at local markets and talk to stallholders about where their produce comes from.
  • Buy meat from trusted butchers who can tell you the breed, location, and diet of the animal.
  • Read the ingredient list—even on supposedly healthy products. If there are more than five ingredients and some you can’t pronounce, it’s a red flag.
  • Make your own sauces, broths, marinades, and dressings from scratch. These often hide the most additives.
  • Batch cook and freeze your own meals, so you’re not tempted by convenience when you’re tired or rushed.

It’s Not Just About What You Eat, But What You Avoid

The Paleo lifestyle isn’t just about including nutritious foods—it’s also about removing harmful, artificial, and unnecessary ones. When you eat clean, real food, you reduce your exposure to pesticide residues, food additives, artificial flavourings, and industrial trans fats. You stop outsourcing your health to a faceless supply chain. And you become the gatekeeper of your own well-being.

Most people don’t realise how much better they can feel until they start removing the mystery ingredients and ultra-processed foods from their diet. Less bloating, fewer cravings, more stable energy—it’s all connected.

What This Means Going Forward

Scandals like the horsemeat debacle are a wake-up call. Not just for governments and food regulators, but for every one of us who relies on packaged or prepared food. They remind us that blind trust is not a strategy, and that labels don’t always tell the full story. Cooking at home, asking questions, and voting with your dollar are some of the most powerful tools you have to protect your health and support a better food system.

The more we question, the more transparency becomes the norm—and the harder it becomes for these scandals to occur in the first place.

Following A Paleo Diet Is So Much Harder In Some Places!

I live in Sydney and have always found it very easy to follow my Paleo Diet. In fact, I don’t really have to think about it, eating Paleo just naturally happens. Even when I have to find lunch in the city. Great quality food and ingredients are everywhere. Similarly I find Melbourne fantastic for good Paleo friendly food options.

I'm often not organised enough to bring my lunch in from home, but in Sydney, it isn't a problem. I'm spoilt for choice with a huge range of lunch options. The other thing I love about lunch in Sydney is that, even in a food court, it’s generally freshly prepared as you order it. Every food court seems to have some great create-your-own salad options and a roast dinner option when you can choose your meat and have it with your choice of fresh vegetables.

Paleo lunch in the city

 This is a very easy lunch to find in Sydney; Roast meat and vegetables. Simple.

Eating dinner out in Sydney is even easier, with almost every restaurant offering meals that are fairly Paleo, but the flexibility to tweak the menu slightly, making sure you get exactly what you want.

So spoilt have I been by the food options I'm used to, that now I am working in another city for a few days a week, I'm surprised by how much harder it is to stick to my Paleo diet.

A lot of this is due to not having the local knowledge about the best places to go, but having explored the CBD, I'm fairly convinced that Brisbane just does not have the range of healthy options I find in Sydney. I have found a couple of food courts which offer a roast dinner – but sadly the “vegetable” sides are all beige. Processed potato croquettes, potato wedges or hot chips. Not quite what I had in mind. I have found some restaurants which offer meals that are more suitable, but these are far too substantial for lunchtime.

Breakfast at my hotel looks great on paper, but the colour and taste of the bacon and eggs makes it clear that these are very poor quality. Definitely not organic and probably not even free-range eggs. For the $29 they charge for breakfast, I could cook something amazing with incredible ingredients – which makes the hotel breakfast even harder to swallow.

I'm sure there are lots of great restaurants I should be making use of in the evenings, so I will have to make sure I research this better.

Fortunately I've managed to find somewhere new to stay for the coming weeks, that will hopefully help solve some of these difficulties. I've found a serviced apartment that is the same price as the hotel, but offers a kitchen! This means I’ll be able to buy my own, good quality, ingredients and cook my own Paleo meals. I’ll also be able to take my lunch in (or perhaps even pop back to eat, as it is so close).

My other observation is that overall, people in the CBD look a lot less healthy than they do in Sydney. Is this because it is harder to eat good food; or is there no good food because people don’t want it? I generally find the hotter it is the easier it is to eat well – it’s hotter here, so I'm surprised how many junk food outlets there are?

Don’t get me wrong – I absolutely love Brisbane (I’ll be up for the Brisbane leg of the Low Carb Down Under Seminar Series), I just wish there were more Paleo friendly food options!

Have you noticed following a Paleo diet is harder in certain places? Do you have any tips and tricks for staying Paleo whilst working away? And if anyone has any Brisbane specific Paleo tips, I would LOVE to hear them!

Following A Paleo Diet Is So Much Harder In Some Places meal food court eating out options-min

 

Free Food?

Over the last few years, every company I have worked for has supplied some kind of food. Most commonly free fruit for all employees on a weekly, but usually a daily basis.

Most companies have also supplied unlimited free soft drinks (i.e. cans of coke and other fizzy drinks) and a few offices have even offered free breakfasts in every kitchen. Free breakfast usually consists of a huge range of different types of bread, “healthy” margarines, spreads and jam. There is also typically a wide choice of breakfast cereals and of course, skim milk to pour over the cereal.

Free fruit, cereal and bread at corporate offices – not so paleo

Paleo Food?

Whilst it’s nice to have things provided for free, unfortunately, on a Paleo Diet, nothing typically provided in an office environment is “proper food!” The fruit tends to be the fruit highest in fructose (and also cheapest), such as apples and bananas – never berries, which would be a good on occasion.

The breakfast foods on offer are all very high in refined carbohydrates, which cause a big spike in blood sugar levels – and then a crash soon after eating; making a rapid return to the refined carbs very likely. On top of the effect on blood sugars, bread and cereals are all grain based. This means an inflammatory reaction in the gut as well as having an acidic effect on the body. Not an ideal choice.

Unfortunately the typical office food on offer needs to be easy to store and prepare; bread and cereals couldn't be any easier to store – and are ready to eat as they are. These types of foods are also very cheap for a company to provide and popular with the low-fat-healthy-whole-grains conventional wisdom crowd.

Paleo food would be a lot harder for a company to provide in a work place environment. Most of the Paleo options would need to be freshly made and made with good quality ingredients; not very realistic in an office setting.

Until beef jerky, kombucha and bacon are common place in the office, I’d rather go without the free food and bring in my own.

Does your employer supply any food or drinks? What do they provide – is anything Paleo?

Free food offered to office workers and the impact on a Paleo diet

Why Free Office Food Can Sabotage Your Health Goals

It's easy to fall into the trap of thinking that free food equals good food. After all, who doesn't appreciate a stocked kitchen or complimentary breakfast bar? But if you're following a Paleo lifestyle or simply trying to eat clean, what’s on offer can quickly derail your health goals. From muesli bars loaded with hidden sugars to granola and yoghurt stations marketed as ‘healthy', the modern office pantry is a minefield for those avoiding grains, dairy, and refined sugars.

These foods not only fail to nourish — they often perpetuate the cycle of cravings, crashes, and bloating. Many employees eat breakfast cereal at 9am only to feel hungry and fatigued again by 10:30am. This is a direct result of the blood sugar rollercoaster set off by a high-carb, low-fat start to the day.

Common Office Staples and Their Paleo Replacements

If you're determined to stay Paleo at work, preparation is everything. Here’s a quick guide to popular office offerings — and how to replace them:

  • Instead of breakfast cereal: Bring hard-boiled eggs or a chia seed pudding made with coconut milk and topped with nuts.
  • Instead of toast and jam: Try homemade sweet potato toast topped with smashed avocado or smoked salmon.
  • Instead of fruit baskets brimming with bananas: Pack blueberries, raspberries, or an apple with a few macadamia nuts for balance.
  • Instead of skim milk and coffee pods: Brew your own coffee at home and add a splash of almond milk or MCT oil for lasting energy.

Bringing your own food does take effort, but it allows you to nourish your body properly and avoid the temptation of nutrient-poor convenience foods.

The Office Culture Around Food

Food plays a social role in many workplaces. Friday donuts, birthday cakes, mid-morning muffins — it’s all deeply woven into the rhythm of office life. Politely declining treats can sometimes feel antisocial or awkward, especially in close-knit teams. But sticking to your Paleo lifestyle doesn’t mean isolating yourself. Be confident and open about your health goals — most people are surprisingly supportive, and some may even be inspired to make healthier choices themselves.

Consider bringing in your own contribution to shared events — perhaps a platter of fresh veggies and guacamole or homemade Paleo bliss balls. That way, you can still join in without compromising your values or health.

How to Stay Prepared Without Spending Hours in the Kitchen

Being prepared doesn’t have to mean complicated meal prep marathons every weekend. Here are some quick and easy ideas to keep you fuelled at work:

  • Cook once, eat twice: Make extra at dinner and pack the leftovers for lunch.
  • Snack smart: Keep tins of wild-caught salmon, olives, and raw nuts in your desk drawer.
  • Freezer meals: Cook batches of Paleo soups, stews or meatballs and freeze them in individual containers for grab-and-go meals.
  • Portable condiments: Stock up on coconut aminos, avocado oil, or lemon juice sachets to add flavour and healthy fats to bland lunches.

The more you automate your food choices, the less likely you are to be swayed by the smell of toast or the sight of chocolate biscuits in the kitchen.

Rethinking What ‘Healthy Workplace' Really Means

It’s time for companies to reconsider what healthy really looks like. Offering low-fat yoghurt, cereal, and fruit juice may once have been seen as progressive, but the science has shifted. Modern workplaces that care about employee wellbeing could be offering filtered water, herbal teas, fermented foods like kimchi, or even a fridge stocked with hard-boiled eggs, carrot sticks, and guacamole.

In an ideal world, employers would provide real, whole foods — or at the very least, support staff in bringing in their own nourishing meals. Some forward-thinking companies have even begun including wellness initiatives that support Paleo or low-carb lifestyles, such as cooking workshops, lunch-and-learns with nutritionists, or fridge space and basic kitchen gear for meal prep.

Creating a Paleo-Friendly Routine at Work

Here’s a sample day that works for many Paleo professionals:

  • Breakfast: Frittata muffins made with spinach, bacon, and eggs, prepared on Sunday and stored in the fridge.
  • Morning tea: A boiled egg and a few strawberries.
  • Lunch: Leftover roast chicken with roasted veg and avocado slices.
  • Afternoon snack: Celery sticks with almond butter or a handful of mixed nuts.

This kind of menu keeps blood sugar stable, improves concentration, and eliminates the 3pm slump that haunts most office workers living on cereal and sandwiches.

The Bigger Picture: You Deserve Better Than Free Toast

At the end of the day, your health is too important to be dictated by what's easiest or cheapest for your employer to provide. While it's lovely to feel looked after, the reality is that most office-provided food is more about convenience and cost-efficiency than true nutrition. Choosing your own food — even if it means packing a lunchbox — is one of the most powerful forms of self-care.

It may not come in a box marked ‘Free’, but Paleo food pays off every single day in energy, clarity, and long-term health. Here's to reclaiming your desk from the cereal box and building a better routine, one real food meal at a time.

What Sundays Are All About

With a bit of planning and organisation at the weekend, the entire week of Paleo meals can be planned, ingredients bought and almost all of the cooking done, leaving your weekdays easy and stress free.

Being organised like this is not only a far cheaper way of following your Paleo diet, but it also ensures you won’t come unstuck in the week – when a lack of time and imagination would otherwise make it far harder to make the right food choices.

Step One: The Weekly Planner

Are you going to be home every evening? Do you have friends over? Have you been invited out to dinner? Write out a plan of the upcoming week and work out how many breakfasts, lunches, dinners and snacks you will need.

Now it’s time to hit the recipe books for inspiration and decide what you would like to eat everyday! Bear in mind if you cook a large portion of a dinner recipe, you can either freeze the remainder to enjoy another day, or you can use it for lunch, or breakfast the following day.

If you have cooking facilities at lunchtimes, it’s a great idea to do some batch cooking, so you can have a quick, hot Paleo meal every lunchtime – with no cooking required

Paleo diet primal weekly planning meal planning recipes-min

Step Two: The Ingredients

Once you’ve decided on your weekly Paleo meal planner, you can make a list of all of the ingredients you need to buy and head to your local farmers market, butchers and grocery store/ supermarket to buy everything you need. No more shopping required for another week or two! It’s good to be flexible and prepared to swap ingredients, for example where certain vegetables are in season or on sale.

Step Three: Cooking & Preparation

Once you have your Paleo ingredients, recipes and weekly planner on hand, it’s time to get cooking! You can cook up big batches of one-pot recipes, such as soups, stews, casseroles and curries as these will freeze easily, ready to be reheated when you need them for lunches or dinners.

Many breakfasts, such as egg muffins can be cooked in advance and stored in the fridge for a quick grab and go breakfast.

You can also prepare vegetables in advance, ready to blanch, eat raw or throw in the steamer for the week’s dinners.

Step Four: Overcoming Potential Difficulties

This is also a good opportunity to call ahead any restaurants you may be visiting next week – or looking up their menu online. This way you can work out which Paleo options are available, or contact the restaurant directly and see how they can help.

What is your weekly routine? Do you spend time at the weekend planning for the week ahead?

The Best (and Worst) Paleo Restaurants

It’s nice to eat out at a restaurant occasionally. Sticking to your Paleo Diet shouldn't be a reason to avoid eating out!

If you’re going out with a group of friends, try to have some influence over the restaurant you go to. Some restaurants offer so many more Paleo friendly options than others.

The Menu

It’s also a good idea to check out the menu in advance – most restaurants will have this on their website. If you’re unsure, call ahead to check on specific ingredients. It’s definitely worth making the restaurant aware that you need something gluten, dairy and legume free before you arrive. Most places seem to be extremely accommodating with this, often to the extent of suggesting dishes that aren't even on the menu!

Mix & Match Paleo Options

When looking through the menu be prepared to mix and match. There’s almost always no problem with asking for the meat from one dish to go with the vegetable side from another dish. Dishes often come with a side of fries, some other type of potato, rice or pasta – ask to swap this for more vegetables or a salad.

Paleo Diet Primal Restaurant Options Choices Best Worst-min

Un-Paleo Sauces

Sauces, gravy and dressings are often places where gluten, soy and all sorts of undesirables are hiding. It’s best to ask for no sauce, or ask for it on the side, rather than take the risk that your beef will arrive swimming in gluten!

Ask, Ask and Ask Again!

Don’t be afraid to ask exactly what is in your dish – it’s your health – it’s important. It’s also worth asking if the meat is grass-fed. Perhaps it isn't, but hopefully the more people who ask, the sooner restaurants will start stocking it.

Which Types of Restaurant Are The Best For a Paleo Diet?

Some restaurants types are a lot more Paleo than others – but of course, you may find lots of local exceptions to this. Look at the menu and ask about the ingredients!

Korean BBQ/ Mongolian BBQ/ Brazilian BBQ

It doesn't get much more Paleo than cooking a pile of meat at your table barbecue. Sides are usually salads and vegetables and it’s often a great chance to try cuts of meat you don’t usually have.

Steakhouses

Steak and vegetables – even better if they offer grass-fed meat.

Indian

Whilst there are a lot of dishes to avoid, there are also dishes cooked in coconut milk, or dry cooked (like tandoori) in herbs which represent great Paleo choices. Check they cook with ghee or coconut oil rather than vegetable oil

Burgers

Lots of “real food” burger restaurants seem to be appearing – good news as these can be a good Paleo option if you order without the bun!

Thai

Thai can be a great Paleo dining solution when coconut oil and milk are used.

Mexican

Most options like tacos or fajitas work well within a Paleo Diet – just order without the tortilla

Japanese

A wide variety of fish makes dishes like sashimi a great choice

Seafood Restaurants

If there are any wild or line caught options, these are likely to be a good bet

And the Worst Restaurant Type For Paleo Options?

Sadly, some restaurants are a lot harder to navigate for Paleo choices. If you’re going somewhere that you know will be challenging, consider eating before you leave, so you won’t be tempted.

Chinese

With a few notable exceptions, Chinese restaurants are often associated with their use of MSG and soy. Finding a Paleo option can be very difficult.

Making Paleo Work—Even When You’re Eating Out

While sticking to your Paleo diet is easiest at home, eating out doesn’t have to mean compromising your health goals. By doing a little research beforehand, asking the right questions, and making a few strategic swaps, you can enjoy a delicious meal almost anywhere — without grains, dairy, legumes, or seed oils sneaking onto your plate.

The best Paleo-friendly restaurants tend to be those that celebrate real, whole foods — think grilled meats, seafood, fresh veggies, and simple, honest flavours. Brazilian BBQ, Thai curries with coconut milk, and a good steakhouse are often your best bet. Meanwhile, cuisines heavy on soy, wheat-based sauces, and fried foods (like many standard Chinese takeaways) can be more of a minefield.

If all else fails? There’s no shame in ordering a simple protein with a side of salad or veg and skipping the sauce. Or even eating beforehand and treating yourself to a sparkling water and good company instead.

Paleo Dining Tips for Eating Out with Confidence

If you're following a Paleo lifestyle in Australia or anywhere else, it's absolutely possible to enjoy meals out without compromising your nutrition goals. Eating at a restaurant doesn’t need to be a cheat meal — with the right approach, it can be a perfectly Paleo-friendly experience.

Choosing the Right Restaurant

The first step to a successful Paleo meal out is picking the right venue. Focus on restaurants that centre their menus around whole foods, quality meat, seafood, and fresh produce. Ethnic restaurants like Thai, Korean BBQ, Brazilian BBQ, and Indian often have naturally Paleo dishes, especially if you steer clear of deep-fried items, legumes, and sugary sauces. Steakhouses are also usually a safe bet — just double-check how the meat is cooked and avoid sauces unless you know exactly what's in them.

Many of the best Paleo restaurants will happily accommodate ingredient swaps, like replacing rice or bread with extra vegetables or salad. With a growing number of Australians opting for gluten-free or low-carb options, most kitchens are used to making adjustments. It never hurts to call ahead or speak to your server to explain your preferences politely but clearly.

What to Watch Out For

When dining out, be particularly cautious about hidden ingredients that aren’t Paleo-friendly. These include:

  • Seed oils (often used in dressings, marinades and for cooking)

  • Gluten or wheat-based thickeners

  • Soy sauce and other soy products

  • Sugar and sweet sauces

  • Dairy, especially cream-based sauces

These ingredients often sneak into dishes that might otherwise seem Paleo-safe. If you're unsure, it's perfectly fine to ask for sauces and dressings on the side or skip them altogether.

Smart Paleo Substitutes in Restaurants

You don’t need to rely on a Paleo-labelled restaurant to eat well. Here are some easy swaps that work in a wide variety of venues:

  • Swap grains for veg: Ask for zucchini, broccoli, or seasonal greens in place of pasta, rice or bread.

  • Skip the bun: Burgers are fine — just ask for no bun and double salad instead of chips.

  • Choose grilled over fried: If the protein is crumbed or battered, ask for a grilled version if available.

  • Order simply: Dishes like grilled steak or salmon with steamed veggies are both safe and satisfying.

  • Go bunless or bowl-style: Many cafés and burger spots now offer lettuce-wrapped options or “naked” versions.

Paleo Dining on the Go

If you're travelling or short on time, there are still plenty of options. In most Australian cities, you’ll find clean takeaway options like grilled chicken shops, sushi (opt for sashimi and salads), and poke bowls (skip the rice and soy sauce). Farmers markets are also fantastic places to grab fresh cooked meals and snacks that are naturally Paleo — think roast meat rolls without the bun or grilled skewers with vegetables.

Eating Out and Staying Social

One of the best things about the Paleo lifestyle is how flexible it can be when done right. Being mindful of what you eat doesn’t mean you need to miss out on dinners with friends or special occasions. Most of the time, a few thoughtful swaps are all it takes to stay on track. And if the options truly are limited? You can always eat beforehand and focus on the social side of the outing.

Australian Paleo-Friendly Restaurant Chains

While independent venues are often more flexible, here are a few Aussie restaurant chains that typically offer Paleo-compliant meals or easy modifications:

  • Grill’d – Go for a burger in a low-carb or lettuce bun, no sauces, add avo or egg.

  • Nando’s – Grilled chicken with a garden salad can work well. Skip the sauces.

  • Schnitz – Order a protein bowl without crumbing, with greens and no dressing.

  • Roll’d – Ask for a rice paper roll with no noodle filling, or go for a bun-less bowl with meat and veg.

As always, double-check ingredients and don’t hesitate to ask how something is prepared.

Your turn:
Where have you had the best Paleo meal while dining out? Are there any hidden gems in Australia or abroad you'd recommend for fellow Paleo eaters? Drop your tips, favourite spots, and menu hacks in the comments — I’d love to add them to the list for a future update.

And if you’ve ever had a truly terrible Paleo dining experience, tell me that too — sometimes those stories are even more helpful!

Let’s build the ultimate Paleo restaurant guide together.

Do you agree with the best and worst types of restaurants? I’d love to see which restaurants you've found good Paleo options in – and which ones you've found difficult too. Please let me know in the comments, below.

Paleo Alternatives to Bread

Bread. On a Paleo diet – it is one of the first things to go; whereas on a SAD diet it is a staple. It’s no wonder giving up bread is such a shock to people considering a Paleo Diet.

“I couldn't live without bread”

“I’d never be able to give up bread”

“What do you eat if you don’t have bread?”

Paleo Alternatives to Bread friendly recipes no flour-min

I'm sure you've heard these comments before too. Perhaps you found giving up bread to be the hardest thing about transitioning to a Paleo diet – or the one thing that is preventing you from going fully Paleo?

The longer you abstain from bread, the less you’ll miss it. There are some great recipes for Paleo Breads made with coconut flour or almond meal; but instead of trying to substitute one type of flour for another – how about some of these alternatives to your favourite SAD bread meals?!

Paleo Sandwiches

Sandwiches are one of the most popular lunch options, mainly because they are convenient to eat on the go, without getting your hands covered in food! They’re filling and you can prepare them ahead of time. Perhaps you’re missing sandwiches, filled rolls or wraps? Instead – why not try these Paleo sandwich options instead: –

  • Make wraps with lettuce (try romaine leaves) to hold the filling in place
  • Use cooked cabbage leaves to encase your filling
  • For an iodine boast and great flavour make your wraps with Nori (or other seaweed) wraps
  • You can also make (or buy – but check the ingredients) coconut wraps
  • Cut a large capsicum (bell pepper) into two flat pieces for a Paleo alternative to sandwich bread
  • Use a knife and fork! I often order a sandwich in a café – without the bread. Shop bought and restaurant sandwiches often hide very small fillings – but when you order it without the bread you usually get a far more generous portion of the filling!

Paleo Burger Buns

The best think about a burger is the meat – never the bun. So go bun-less, or try these: –

  • Chop the stalk of two large flat or Portobello mushrooms – the perfect size for a burger bun
  • Encase your burger patty with the top and bottom of a large tomato

Peanut Butter Sandwiches

White bread filled with peanut butter seems to be a popular pre-Paleo combination. But let’s face it – it’s the peanut butter that’s popular – not the bread in this snack. Clearly peanut butter is out as it’s a legume – so try

  • Nut butter (almond butter, macadamia nut butter, cashew nut butter – or make your own) and use as a dip for crunchy raw vegetables like carrots, celery, capsicum (bell peppers) and cucumber.
  • Or slice some eggplant and layer on the nut butter!

Egg and Soldiers

Missing dipping slices of toast into soft boiled eggs? Once you try dipping in roasted vegetables, you’ll wish you’d always done it!

Lasagne & Garlic Bread

Once you've gone to the effort of making a Paleo lasagne, roast some zucchini sticks and garlic as a far more enjoyable accompaniment.

Breadcrumbs

Try using a nut flour as a Paleo alternative

Croutons

If you’re used to a crunch with your soup, try some pork crackling (rinds) as a Primal alternative!

Which bread meals or snacks do you miss the most? I’d love to hear what your favourite bread substitutes are!

Breaking Up with Bread Doesn’t Have to Be Hard

While saying goodbye to bread can feel daunting at first, it doesn’t take long before you realise you don’t need it. In fact, once you start exploring all the delicious, real-food alternatives — from lettuce wraps and roasted veg “soldiers” to mushroom buns and nori rolls — you might not even miss it at all.

Going grain-free is a powerful part of a Paleo lifestyle, especially in Australia where so many of our meals revolve around bread. But with a little creativity and some planning, you can enjoy all your favourite flavours and textures — just without the blood sugar crashes, bloating, or empty carbs.

Do you still crave bread? Or have you found the perfect Paleo workaround? Share your go-to grain-free swaps in the comments — I’d love to hear what’s working in your kitchen.

More Ways to Enjoy a Bread-Free Life on the Paleo Diet

Adjusting to life without bread can feel like a major shift, especially if you’ve grown up with toast at breakfast, sandwiches for lunch, and garlic bread with dinner. But once you embrace the possibilities of real food — and move past the idea that every meal needs something doughy on the side — you’ll discover that the Paleo way of eating is far more satisfying.

Let’s break down a few more creative, nutrient-dense, and easy-to-prepare bread alternatives that are perfect for your Aussie Paleo lifestyle.

Swap Toast for Roasted Veg or Eggs

Forget soggy white toast. Instead, slice a sweet potato or eggplant lengthwise, bake or air-fry until golden, and top with smashed avocado, a fried egg, or leftover chicken. These “toasts” hold up surprisingly well and are packed with nutrients.

Savoury Paleo Muffins

Missing the grab-and-go convenience of a muffin or sandwich? You can easily make savoury Paleo muffins using eggs, almond meal, grated veg (like zucchini or carrot), and chopped bacon or herbs. Bake them in batches and store in the fridge or freezer — they’re ideal for lunchboxes or busy mornings.

Zucchini Fritters and Veg Patties

Zucchini fritters or cauliflower patties are fantastic for stacking with sandwich fillings like pulled meat, coleslaw, or tomato and avocado. Use them as mini burger buns or toast substitutes for a fun twist.

Wrap with Collard Greens or Silverbeet

These tougher leafy greens hold up better than lettuce and can be quickly blanched for flexibility. Try wrapping up leftover mince, grilled chicken, or tuna salad — they’re perfect for wraps without the wrap.

Paleo Pancakes for Sweet Cravings

If it’s sweet breakfasts you miss, coconut flour or banana pancakes (made with eggs, coconut flour or almond meal, and a little cinnamon) can fill the gap nicely. Serve with nut butter and a few seasonal berries for a decadent treat.

Stuffed Capsicums or Mushrooms

If you’re looking for a hearty meal without the grains, roast a large capsicum and fill it with minced meat, herbs, and vegetables — it’s basically a sandwich you eat with a knife and fork. Portobello mushrooms also work beautifully when topped with eggs, pulled pork or guacamole.

Paleo Breads (When You Want a True Substitute)

While the goal is often to let go of bread altogether, there are days when only a slice will do. In those moments, you can make your own Paleo bread using almond flour, eggs, and coconut oil. Keep a loaf in the freezer and toast a slice as needed. It’s especially good for open-faced toppings like smoked salmon or pâté.


Paleo Living Without Bread Is Easier Than You Think

Living without bread doesn’t mean giving up variety or satisfaction. In fact, many people find their meals become more colourful, nutrient-dense, and energising once they stop relying on grains to fill up.

If you're new to the Paleo diet, try experimenting with one or two new alternatives each week. Eventually, you’ll discover what fits your lifestyle — whether it’s lettuce wraps for lunch, leftover roast for breakfast, or a simple veggie mash in place of toast.

What have you found works best for you? Do you still crave bread, or have you found Paleo alternatives that truly satisfy? Let’s swap ideas and help each other out — share your favourites in the comments below!

21 Paleo Lunch Ideas

I've had a few emails in the last couple of weeks asking for Paleo lunch ideas, so I thought I’d make some suggestions in this blog post. I've also written the “Paleo Lunch Recipe Book“, so take a look if you'd like lots of lunch recipes to brighten up your lunchtimes!

21 Paleo Diet Lunch Ideas Primal Paleo Network-min

Here are 21 suggestions that you can mix and match to come up with an unlimited variety of Paleo lunches:

1.  Make kebabs with your choice of meat and vegetables on sticks. Easy finger food and delicious cold.

2.  Take in cold meat and veggies – and pour over a hot bone broth from a thermos just before serving.

3.  A big salad with your favourite meat, avocado, eggs, leaves, vegetables, nuts and seeds. Keep the dressing and “crunchy” ingredients separate and mix them together just before you eat. Try extra virgin olive oil, balsamic vinegar, lemon juice or mashed up avocado for the dressing.

4.  Olives

5.  Lettuce wraps – instead of bread, use lettuce to wrap your sandwich filling

6.  Invest in a good thermos/ flask and bring in a hot, ready to eat soup, chilli or stew

7.  Bag up last nights leftovers

8.  Make up a crustless quiche or fritella

9.  Blanch some veggies

10. Make up nori wraps with your favourite meats and vegetables

11. Raw veggies with a almond butter or guacamole dip

12. Breadless sandwiches using cold meat or flat capsicum (bell pepper) for the “bread”

13. Hard boiled eggs

14. An avocado and a spoon

15. Beef – or even kangaroo jerky (make your own to make sure it’s Paleo)

16. Cold cuts of roast meat

17. Mashed sweet potato, pumpkin or parsnip

18. Make a batch of egg muffins with your favourite ingredients

19. Make a trail mix with nuts, shredded coconut and jerky

20. Take in frozen prawns/ shrimps, which should be nicely chilled by the time lunch comes round

21. Or you could take it as an opportunity to Intermittently Fast

Try buying a bento box with lots of small compartments to encourage lots of variety in your lunch.

Reheat?

If you've got access to a fridge and microwave as a minimum, your options are numerous. You can make batches of stews, soups, Paleo chilli or casseroles, freeze them and simply reheat at lunchtimes. A microwave enables you to reheat last nights leftovers – or even cook a sweet potato.

Buying Lunch

Food courts, café's and restaurants all provide Paleo options, especially where you’re able to make a few substitutions. All day breakfasts are a good choice (think bacon, eggs, avocados or omelettes), roast dinners, salad bars; at a pinch I've even ordered a sandwich – without the bread (but with a few confused looks). The problem with buying lunch is the price – and you can’t always be entirely sure about all of the ingredients.

Emergency Paleo Food Stash

Despite your best intentions, there’s always that day you forget to bring in lunch – or worse still your money – so it makes sense to have an emergency Paleo stash at work. This way when there are no good options around, you can always put together a Paleo snack. Things like tinned mackerel, sardines, salmon and tuna, jars of olives, nuts, seeds, dried fruit and jerky will store for a long time and could be good options.

Brown-Bag Lunches

For a lot of people kitchen facilities aren't available and eating out isn't an option at lunchtime. Which leads to the question, what can you put in a Paleo Packed Lunch? Just because you can’t heat food, definitely doesn't meant you can’t keep it Paleo.

What’s your favourite Paleo lunch? I’d love to hear any tips and Paleo Lunch Ideas that you have – particularly for quick and easy Paleo lunches!

How to Make Paleo Lunches Work for Your Lifestyle

When you're following a Paleo lifestyle, lunch can either be your most empowering meal — or the one that derails your whole day. That's why having a solid list of easy Paleo lunch ideas ready to go is so essential. Whether you’re working from an office in the city, staying home with the kids, or packing meals for uni or a road trip, Paleo lunches can be simple, satisfying, and stress-free.

Make-Ahead Paleo Lunch Prep

The best way to avoid lunchtime decisions that lead to poor food choices? Do the thinking ahead of time. If you’re already prepping dinner, double the recipe and box up leftovers for the next day. Invest in quality storage containers so you always have grab-and-go meals ready in the fridge. Freezer-friendly recipes like beef stew, chicken curry, or cauliflower soup are also great options — just defrost the night before and reheat at work.

Try building your lunch using this formula:

  • Protein: Chicken thighs, grilled steak, boiled eggs, roast lamb, salmon, sardines

  • Fat: Avocado, olives, nuts, coconut flakes, Paleo mayo, EVOO-based dressing

  • Veggies: Raw veggie sticks, salad mix, roasted sweet potato, grilled capsicum, sauerkraut

No-Microwave? No Problem

If you don’t have access to a microwave or stove at lunch, plan meals that taste great cold or at room temperature. Roast vegetable salads with chicken, frittata slices, lettuce-wrapped meats, and cold sweet potato with tahini drizzle can be just as satisfying without heating. You can also make up a cold antipasto box — think cured meat (check ingredients), olives, cherry tomatoes, and pickled veg.

Pro tip: Use a thermal container to keep meals hot until midday. Fill it with boiling water for 5 minutes before adding your hot food, and it’ll stay warm for hours.

Paleo Lunch on the Go (No Kitchen, No Fridge)

If you’re on the road, out in the field, or stuck at your desk all day, don’t let convenience derail your efforts. Stock up on non-perishable Paleo-friendly foods to stash in your bag, car, or drawer. Tinned wild-caught salmon, jerky, pouches of olives, mini nut butters, and coconut chips are great for this. Add a boiled egg and an apple and you've got a surprisingly complete Paleo lunch.

Paleo Lunch Ideas for Kids (or Grownups Who Like Fun Lunches)

Paleo lunches don’t have to be boring or overly serious. Try making Paleo “snack boxes” with a little of everything: boiled eggs, turkey roll-ups, blueberries, roasted pumpkin seeds, cucumber rounds, and coconut yoghurt. It’s satisfying, colourful, and easy to pack in a bento-style lunchbox with little compartments for variety.

Batch Cooking = Lunchtime Freedom

A little weekend prep goes a long way. Set aside an hour on Sunday to roast a tray of chicken thighs, bake a batch of egg muffins, boil a dozen eggs, prep chopped veggie sticks, and make a simple dressing. With these building blocks, you can mix and match for the rest of the week without having to think too hard at 7 a.m.

Quick Paleo Lunch Combos to Keep on Repeat

  • Grilled salmon + roast pumpkin + spinach + macadamia oil

  • Chicken breast + smashed avocado + cherry tomatoes + rocket

  • Hard-boiled eggs + sauerkraut + raw veggie sticks + Brazil nuts

  • Slow-cooked lamb + mashed cauliflower + steamed broccoli

  • Leftover steak + fried zucchini ribbons + tomato salsa


Still stuck for ideas? Try combining your leftovers with fresh produce or turning dinner favourites into wraps, salads or bowls. Keep it simple, keep it colourful — and don’t be afraid to repeat meals that work for you.

What are your go-to Paleo lunches? Share your quick wins, meal prep tips, and favourite time-saving recipes in the comments — let’s help each other keep lunch easy, delicious, and fully Paleo.