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12 Ways to Eat Paleo on a Budget

It seems to be a common belief that eating a Paleo diet is expensive. It definitely can be costly, but there are many ways you can eat good quality Paleo foods, without spending a fortune. There’s also the consideration of your future healthcare costs – I like to see my Paleo nutrition as an investment in my lifelong health (not to mention the cost of sick days I've not required). So, doing Paleo on a Budget?

These are a few ways I've found to keep it Paleo – and economical.

1. Buy less popular cuts of meat.

The popular cuts are expensive because everyone wants them. White meats like chicken breast and tender meat (from the parts of the animal that do little work) such as loin and fillet are the most expensive, as they can be cooked quickly with good results.

Whilst a lot of the cheaper cuts could be tough (if you cooked them in the same way as the expensive meats), when you change how you cook you can make the meat amazingly tender and juicy. Slow cooking is a great way to cook these types of cuts, without making them tough and dry. It almost seems a waste to make casseroles and stews without using mutton, shoulder, brisket, chuck, blade, skirt or topside steak! Most of the animals we eat can (and should) be eaten nose to tail – even the bones are great to make bone broths and stocks with.

Chicken necks – a cheap option

My butcher doesn't display the less popular cuts, but can always provide me with inexpensive cuts like forequarter chops, pork hock, beef and pork cheeks and organ meats like liver and heart. I've not yet been brave enough, but brains, onglet (from inside a cows ribcage), pigs trotters and tripe are also used in recipes and have great nutritional profiles! I get bones for next to nothing from my butcher. I've also found kangaroo to be a really cheap meat here in Australia.

2. Move away from the supermarket/ grocery store

Whilst it’s definitely quicker and easier to get everything you need from under one roof, it is rarely the cheapest option. They are less likely to have the cheaper, more unusual cuts of meat and non-uniform vegetables – and you’re not likely to have much idea where to produce came from. Where they may sell some items at very cheap, competitive prices – often the price reflects the quality. Look to butchers, greengrocers, farms, health food stores, online stores and farmers markets.

3. Research

Don’t just buy from the first place you find, ask around and find out about other local sources. Prices vary significantly between shops/ farms/ online stores – find out which source is best for which item. I was surprised to find a few things are actually cheaper to have shipped from America, instead of buying locally – even with the shipping fees.

4. Buy in bulk

Big-ticket items such as coconut oil vary wildly in price, and often have sales and discounts for buying in bulk. Look out for offers and stock up when there is a chance. Another great saving can be had by buying large quantities of meat – such as half a cow. If you have a freezer this will keep for a long time and you’ll have a great variety in different cuts. You can join together with friends to save even more by sharing the meat; perhaps you can even come to an arrangement where your friends store some for you (if you don’t have a big enough freezer). There’s also a time saving to be had as grocery trips won’t need to be so frequent with a fully stocked freezer.

5. Buy at the end of the day

Farmers markets and stores often reduce prices significantly just before they close for the day. If you delay your shopping you can often save a lot of money with some great bargains; just make sure you freeze or use the produce straight away before it passes its best.

6. Buy direct

Cut out the middle man and buy directly from the farm! There may be a CSA scheme near you, a farmers market, or a farm shop. Not only can this be cheaper, but you’ll know exactly where your food comes from and will have a lot more confidence in the quality.

7. Eat seasonally

If you want to eat strawberries in the middle of winter – you have to pay for it! Keep an eye on what is in season and adjust your menus accordingly. Not only is eating in season cheaper, the produce is likely to be local and there are many biological arguments to support only eating food that is in season.

8. Plan your week

So much food is thrown away – a huge waste of money. I now spend time at the weekend working out what I’m doing for the week ahead and planning what I will eat each day. I then buy just the food I need for those meals (or plan to defrost meat from the freezer). This has significantly reduced waste and saves a lot of time too.

9. Be flexible

If you’d planned beef, but lamb is on special – be flexible and take advantage of the offer. Not only will you save a lot of money, but you might also discover a great new dish you’d never have tried otherwise!

10. Make more

When I cook, I always make more than I need for one meal. I then either eat it again for dinner the next night (or even breakfast), or freeze it ready for an instant home cooked meal in the future.

11. Stop buying lunches and coffees

I don’t know how expensive lunches are where you live, but here in Sydney buying lunch is about $10 a day – and despite making a Paleo-friendly choice, I'm always dubious about the quality of the ingredients. I now make lots of lunches at the weekend and bring these into work each day. I've probably saved enough to buy a grass-fed cow since I've been doing this, as each lunch costs under $2 to make – and has far superior ingredients.

Fortunately I don’t like coffee – but I'm amazed how much people seem to spend on this each and every day, it seems like such an extravagance when they could easily make their own – or dare I suggest drink water instead (spot the non-coffee drinker)

12. Stop eating out

Eating out is so expensive and is so often such a compromise on nutrition – particularly when you have to please non-Paleo friends. I've recently been having friends over for dinner – and going to their houses for dinner. I find this so much more enjoyable. You get to showcase your cooking, make food that is Paleo, from great ingredients – and perhaps even demonstrate to your friends exactly what Paleo is. Once you rotate with a few different friends you’re likely to have saved a lot of money – and probably had far more enjoyable evenings!

Do you find Paleo expensive? What tips have you found to reduce the cost?

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Paleo Lunch Ideas and Recipes

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Last year I got pretty bad about bringing my Paleo Lunch in from home. This meant, most days, I went to one of the many food courts near my office. Whilst I always went for the Paleo, gluten-free options – roast meat and vegetables or salad for instance, it really wasn't the best option. I'm careful with the ingredients I use and how I cook things. If I make it, I know exactly what’s in it. When I eat out, it’s probably a fair bet that the meat isn’t organic/ free range/ grass fed. The meal could even have been cooked with seed oils – if not it’s likely to have come close to foods that have. Food I buy in the city is always served in far too large portions – this is either a waste of food, or leads to me eating far more than I should! The other issue with buying lunch in the city is the cost – I’d usually end up spending $10 a day on a not completely Paleo Lunch.

I therefore decided to start bringing pre-prepared lunches into work every day. I'm normally really busy during the week, so need minimal effort each day. As good as a salad would be I know I’d run out of time to make it – and end up having to buy lunch. I have a fridge and microwave at work (I don’t even own a microwave at home, but in the absence of a gas stove, a microwave will have to do) – this means home made frozen lunches are a good lunchtime solution.

Last Sunday I had a huge cooking session where I made soup, beef hash and bean-less chilli, giving me a few different options to pick from each day. I used the largest pots I had to ensure I was making as much as possible. Once finished, I separated the dishes out into individual sized potions and froze them. I managed to make enough for 20 lunches in just a couple of hours of cooking. I take lunch out of the freezer in the morning, run to work – and by lunchtime it’s just about defrosted.

Other than microwaving my lunch, the only thing I'm not happy about is freezing the food in plastic bags. Whilst the bags I use contain no phthalates, polycarbonate or use Bisphenol A (BPA) – it’s still plastic. Glass or metal containers would be an option, but might result in freezer burn. I’d also be concerned about my lunch leaking over my suit as I run into work – not to mention the fact my tiny running bag wouldn't have space for a bulky container.

This solution is working well for me – but perhaps you have an even better lunchtime routine? How do you keep your work/ school/ home lunch paleo?

Easy Paleo Lunches That Actually Work

Finding Paleo-friendly lunches that are affordable, portable, and satisfying can be a challenge — especially when you're busy during the week. That’s why bulk cooking and freezing homemade meals is such a game-changer. With just a few hours of prep on the weekend, you can set yourself up for a fortnight of stress-free, clean eating at work or on the go.

Soups, stews, curries, and hash dishes freeze particularly well and tend to reheat nicely, even in an office microwave. If plastic containers worry you, consider reusable silicone pouches or stainless steel bento boxes — many are now leakproof and freezer-safe.

The best part? You know exactly what’s in your food. No sneaky seed oils, no overly large portions, no surprises. Just real, nourishing ingredients that keep you fuelled for the afternoon.

Got your own Paleo lunch routine sorted? Share your tips in the comments — and help make lunchtime easier for the rest of us too!

Making Flight Food Paleo

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I’ve just booked my flights back to the UK for a long awaited Christmas visiting my family. Australia couldn’t be much further from the UK, which means almost 24 hours of flying each way. One of the things I hate the most about flying is the very limited Paleo food options. Often airports limit what you can take through security and onto the plane – which makes it very hard to guarantee good Paleo options. Why can't they make Flight Food Paleo?

I usually fly with Qantas, which offers the following meal options:

Diabetic: High in complex carbohydrate and dietary fibre; low in fat; no added sugar; low salt.
Fruit Platter: Consists of fresh, tinned and dried fruits.
Gluten Intolerance: Do not contain wheat, rye, oats, barley or malt or any milk or milk products.
Hindu: Do not contain beef, beef derivatives, veal or pork. Meals may contain fish or lamb.
Kosher Meal: Prepared to comply with Jewish dietary laws.
Moslem (Halal): Do not contain pork, or pork by-products. All meats come from ritually slaughtered animals.
Vegetarian (Asian Indian Style): Contain egg and diary products and are suitable for Hindu vegetarians.
Vegetarian (Lacto Ovo): Do not contain meat, fish or seafood but may contain dairy products such as milk, butter, cheese and eggs or foods containing these.
Vegetarian (Oriental): Contain vegetables, fruit, rice noodles and can contain nuts.
Vegetarian (Strict Indian): Do not contain any eggs, dairy or bulbous vegetables and are suitable for Hindu vegetarians.
Vegan: Contain fruits, vegetables, grains, nuts and pulses and do not contain any animal products such as meat, poultry, seafood, eggs milk or honey.

On my last two international flights (to PrimalCon and the AHS), I’ve tried different approaches, in the hope that I could stumble upon the best Paleo friendly meal option.

In my option, Diabetic people should follow a Paleo approach, to stabilise their blood sugar levels, so when I went to PrimalCon in April, I ordered a Diabetic meal. I don’t understand why this is a low-fat, but hoped it would come with some good meat and some alternatives to the processed, sugar filled snacks that often go alongside plane meals. Some of the actual meals weren’t too bad, for instance a breakfast of eggs, tomatoes mushrooms and spinach and a main meal of chicken, broccoli, carrots and white rice. Some of the food however, left a lot to be desired. Rice crackers served with a soy based spread (whilst everyone else on the plane got proper butter) and a breakfast of cereal and soy milk (remember, this is aimed at diabetics).

In August when I went to the Ancestral Health Symposium, I thought I’d try my luck with a gluten free meal. My Paleo diet is completely gluten free, so somewhat optimistically I’d hoped for a good equivalent here. I actually found the gluten free option considerably worse than the Diabetic option. As I noticed at the gluten free expo, gluten free seems to be a huge industry of franken-foods. Gluten is omitted – but replaced with lots of processed ingredients I don’t want to consume. They still serve biscuits, deserts and other junk food, it’s just had the gluten removed. Not Paleo.

On the way back, I therefore changed my meal preference and went with the standard option, which was actually much better. Yes, there was a lot I wouldn’t eat, but most of the food was closer to “whole” food. Butter was butter and I was lucky to have an option of a “meat and veg” style meal, instead of a pasta based meal.

So for this trip, I think I’m also going to try my luck with the standard option. It appears I can bring small amounts of packaged food onto the flight, so I plan to try my luck and bring some jerky, raw nuts and avocados. These foods, along with any reasonable looking meat and vegetables I can salvage from the plane food should be plenty to keep me going. There’s also the very Paleo option of a coinciding intermittent fasting, should my food get confiscated at security!

Wouldn’t it be great if there was a Paleo meal option of organic, grass fed meat and not a processed product in sight? Perhaps one day…

I’d love to hear your plane food hacks. How do you keep it Paleo during a long flight?

How to Stay Paleo in the Air

Flying internationally while sticking to a Paleo diet is definitely a challenge — especially when even the “healthier” meal options are packed with processed carbs, seed oils, and soy-based products. But with a bit of planning, it is possible to stay on track, even on long-haul flights between Australia and the UK.

Packing shelf-stable, nutrient-dense snacks like jerky, raw nuts, freeze-dried fruit, dark chocolate, or even vacuum-sealed hard-boiled eggs can help bridge the gap between less-than-ideal in-flight options. And if your food gets confiscated at security? Consider using the flight as a natural window for intermittent fasting — a very Paleo way to travel light.

Until airlines catch on and add a Paleo or real food option (we can dream!), a bit of prep and a flexible mindset go a long way.

Got your own tried-and-true travel tips? Let me know how you keep it Paleo in the air — I’d love to add more hacks to my next flight plan!

The Paleo Traveller’s Guide to Surviving Long-Haul Flights

When you’re committed to a Paleo lifestyle, navigating airport terminals and airline meal trays becomes a logistical puzzle — one where the “pieces” are often made from processed grains, vegetable oils, and mystery ingredients. But with a little preparation and a lot of flexibility, you can stay true to your dietary goals even when you're cruising at 30,000 feet.

Why Plane Food Rarely Works for Paleo Diets

The typical in-flight meal — regardless of whether it’s gluten-free, diabetic, or vegetarian — is usually built for convenience and mass production, not health. Even the “healthy” meals tend to rely heavily on low-fat, high-carb formulas and processed substitutes. White rice, dairy-based sauces, sugary snacks, margarine instead of butter — they’re the norm, not the exception.

That’s why it can often be better to select a standard meal, where at least some real meat and vegetables might be salvageable, rather than requesting a specialty option that swaps out gluten only to replace it with a dozen unpronounceable additives.

Smart Paleo Snacks to Pack in Your Carry-On

Security restrictions vary from airport to airport, but in general, the following Paleo-friendly foods are great options to bring onboard:

Grass-fed jerky or biltong – High in protein and shelf-stable for hours (or even days).
Raw or activated nuts – Almonds, macadamias, and cashews provide satiety and healthy fats.
Dried or freeze-dried fruit – For a touch of natural sweetness, without the added sugar.
Hard-boiled eggs – Surprisingly sturdy in a zip-lock bag, and a great source of fat and protein.
Coconut flakes or trail mix – Create your own with dried coconut, nuts, and cacao nibs.
Avocados – Yes, really! If left whole and uncut, they’re generally allowed through security.
Dark chocolate (85%+ cocoa) – Because even in the sky, you deserve a treat.

Bonus tip: bring a sturdy spoon, napkins, and perhaps even a small container of Himalayan salt — they can be incredibly handy for turning a lacklustre airline meal into something halfway decent.

Fasting in the Sky — The Paleo Perspective

One of the most elegant solutions? Don’t eat. Intermittent fasting can be a powerful strategy during long travel days, allowing your digestive system to rest and your circadian rhythm to stay more aligned with your destination. If your flight overlaps with a typical fasting window, simply hydrate well and skip the meals altogether. Bring herbal tea bags or a lemon wedge to spruce up your in-flight water.

Fasting can also help you avoid the grogginess and digestive discomfort that often comes with dodgy plane food. Once you land, you can break your fast with a proper, nourishing meal — ideally one that includes protein, healthy fats, and vegetables — to help ground you after the chaos of air travel.

Paleo Tips for the Airport and Beyond

While you may not be able to pack liquids through security, many airports have shops or cafes where you can stock up before boarding. Look for:

Salads with hard-boiled eggs, avocado, grilled chicken, or smoked salmon (ditch the dressing unless you can confirm it’s Paleo-friendly)
Fruit and nut packs (watch for added sugars or seed oils)
Plain bottled kombucha or sparkling water
Cooked meats or “protein snack boxes” (you’ll have to read labels carefully)

And if you’re lucky enough to have lounge access, you may be able to access hot meals with meat and veggies, or at least some boiled eggs and fresh fruit.

Final Thoughts

Flying Paleo-style isn’t always easy — but it’s definitely doable. Whether you choose to prep a travel-friendly food stash, experiment with intermittent fasting, or play menu roulette and make the best of what’s offered onboard, it’s possible to stay true to your real food goals even during long-haul international flights.

What’s in your travel snack kit? Have you ever found a surprisingly Paleo-friendly airline meal? I’d love to hear your go-to hacks and travel stories — drop them in the comments below.

Making a Non-Paleo Lunch Menu Paleo

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I went out for a farewell lunch with my team today. We went to a bar in the city centre, with a fairly typical bar menu. So – a Paleo Lunch?

I'm quite happy to go almost anywhere to eat, with the knowledge that on most menus, with a bit of staff interaction, a Paleo meal can be put together.

I start by ruling out any predominantly grain based meals, such as pasta, pizza, pies and sandwiches. Of the remaining dishes I'm usually left with a few meaty options, of which I’ll try to identify the least likely to be fried (typically in vegetable oil), processed, coated (gluten), or marinated (often in sauces containing ingredients like gluten and sugar). Unless the menu is extremely limited I also rule out salads and vegetable based options, as I don’t find them filling and they often have many ingredients I wouldn't eat (like dressings, sauces, cheese and croutons).

At this stage today I was left with these options: –

Slow braised lamb shanks served with minted rich gravy & mash
Surf & Turf. 200g rump steak, prawns sautéed in garlic served with chive butter, fries and salad.
Grilled Barramundi fillet with creamy mash & asparagus served with a hollandaise sauce.
Lamb Cutlets served with creamy mash, olive pesto & wholegrain mustard cream

I generally look at all of the menu options and mix and match my chosen meat with the vegetable and salad sides on offer with other meals. I've not yet been to a restaurant unable to accommodate my Paleo mix and match requests. Had there not been so many good options, I would have also considered things like the burger (without the bun, fries or sauces).

My Mix and Match Paleo Lunch

I went for the lamb shanks, as I knew they should be unprocessed and not fried. I asked for the lamb to come without the mash and sauce, but with plain vegetables instead. It arrived with roasted eggplant, capsicum, zucchini & mushroom (luckily I've not started my nightshade elimination experiment yet), which was a perfect Paleo meal.

I find pubs, bars and steak houses the easiest places in which to eat out, where there is usually a lot of reasonable options to choose from. A good Indian restaurant is often a surprisingly good choice too. I always ask the staff exactly what is in each dish, and there are often tomato based sauces or dry cooked meats, which are a great Paleo option. In my experience Chinese and Japanese can be a bit more testing. Quite often I actually find it easier to say I'm allergic to soy and gluten and ask for the staff to help me find a suitable option.

One of the things I enjoy about going off-menu, is the inevitable discussions it provokes from my pasta-eating dining companions – an excuse to talk Paleo is always welcomed.

How do you get a Paleo meal from a non-Paleo option? Do you find some types of restaurant better than others? I’d love to find out what tricks I'm missing!

Paleo Birthday Resolutions

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It’s my birthday today, which is the perfect time to evaluate my achievements this past year – and to focus on what I want to achieve in this brand new, unchartered year.

This past year can be summarised by one word for me: Paleo! I’ve travelled to America twice for PrimalCon and the Ancestral Health Symposium and met so many amazing, lifelong, Paleo friends along the way. I’ve refined my Paleo nutrition and found what works for me. My housemate and a few friends have adopted a Paleo lifestyle, which I am thrilled about. I’ve spent a lot of time this year researching and reading in the Paleosphere – and of course, I started this blog. My biggest personal achievement this year has been my fitness. I have never been as fit as I am now and it enhances almost every aspect of my life. Linked into all of these factors, my sleep has been another huge transformation this past 12 months. I used to really struggle to fall asleep, sleep very poorly, then struggle to wake up in the morning. The last few months however, I’ve been tired at bedtime, sleeping soundly and waking up before my alarm almost every morning!

It seems like a timely point to work out what I want to achieve between now and my next Birthday, with the help of some “New Years” resolutions. So, from tomorrow: –

Resolution #1: I’m going to see the sunrise and sunset every day.

This is going to be quite a challenge, but it seems a really important link, to the body’s natural circadian rhythm. After all, we should live alongside the natural day; staying up until 4am isn’t good for us. Here in Sydney Sunrise is between about 5:15am (this month) and 7am in the winter months. This should be fairly easy. I’ll get up just before sunrise, so I should see the sunrise on my walk into work. The time of year will then determine how long I spend in the gym/ swimming pool before I go to work – or perhaps I’ll even start work early? Sunset will be a lot more of a challenge, as in Sydney it varies from around 4:50pm in June to about 8:10pm in the summer months (I do miss those long summer evenings in the UK!). I’m not sure how I’ll tackle this one in the winter, but the summer should be quite achievable.

Resolution #2: I’m going to get rid of five things every day.

One Primal area I really struggle with is minimalism! I have a lot of “stuff”. My friend Lars over at Primal Minimalist has recently started a new daily habit of de-cluttering his house by five things every day. I could honest do this every day for the next year – and probably still have quite a lot left by my next birthday. So this is what I’m going to do!

Resolution #3: I’m only going to eat local food.

I think I’m probably fairly compliant on this one already, when I eat at home. When I eat out however (which is all too frequently), I often have no idea where the food is sourced from. I need to know this. I think it’s really important to eat local food (and ideally, organic). This should also mean I am only eating seasonally, which is also important. I can hopefully achieve this by bringing in my lunch to work, and eating out less. When I do eat out, I’ll be very careful to select somewhere that uses local food – and I won’t be afraid to ask! One area that might not be possible is coconut oil; I’ll investigate further, but may need to make an exception here.

Resolution #4: I’m going to up the ante on my chin-up & fitness mission.

By my next birthday I want to be able to do ten unassisted pull-ups and be working towards hand-stand push-ups! I also want to be considerably fitter and stronger than I am today. As I have never been as fit and strong as I am today, this is all very exciting new territory.

Are you still sticking to your New Years or birthday resolutions? Which new Paleo habits would you like to adopt? What do you think of my resolutions?

Reflecting on a Year of Paleo Progress

As I look forward to another Paleo-filled year, I’ve realised that the power of consistent, conscious habits cannot be overstated. These resolutions aren't just short-term goals—they’re foundational lifestyle shifts that can build lasting wellness. So many of the benefits I’ve experienced—improved sleep, fitness, energy, and mindset—have been cumulative, reinforcing one another over time.

Resolution #5: Prioritise Sleep and Recovery

While my sleep has already improved dramatically, I want to go one step further and truly optimise my evening routine. That means limiting screen exposure after dark, having a consistent bedtime (even on weekends!), and winding down with stretching or meditation. Good quality sleep helps regulate hormones, improves recovery from workouts, and supports immune health—all key tenets of the Paleo lifestyle.

Resolution #6: Cultivate Daily Stillness

The past year has been full of activity—travel, social events, and fitness achievements. But one area I’d like to develop further is stillness. Whether it’s through daily journaling, time in nature, or a quiet walk without distractions, I want to find moments every day where I can pause, breathe, and centre myself. Stillness is a deeply ancestral practice, and a vital counterbalance to modern busyness.

Resolution #7: Learn a New Traditional Skill

Modern life makes it easy to rely on convenience—but as part of my Paleo journey, I want to reconnect with traditional skills. This could mean learning to ferment vegetables, make my own jerky, or even try traditional forms of movement like crawling or climbing. Not only are these practices practical, but they also build self-sufficiency and a greater appreciation for ancestral knowledge.

Resolution #8: Engage with the Paleo Community More

One of the best things about going Paleo has been the incredible community. Whether online or in person, I’d love to be more active in supporting and sharing with fellow Paleo enthusiasts. That might mean attending more local meetups, commenting more on blogs and podcasts I enjoy, or even hosting a Paleo potluck dinner. This lifestyle is easier, more fun, and more sustainable when shared.

Staying Accountable and Inspired

To stay on track with all of these goals, I’m going to start keeping a simple log. It doesn’t need to be fancy—just a few notes each evening about what I did well, where I could improve, and what I learned. Tracking progress is a great way to stay focused and spot patterns—especially when juggling multiple resolutions.

Celebrating More than Just a Birthday

This birthday feels less like a milestone and more like a springboard. I’m grateful for the health, energy, and clarity I’ve gained, and I’m excited for what the next twelve months might bring. From sunrises to slow living, and chin-ups to coconut oil, I’m committed to living intentionally and continuing to evolve on my Paleo path.

I’d love to hear from you—what new habits or challenges are you taking on this year? Are you inspired to revisit your own resolutions?

Paleo Barbeque

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Yesterday was the Sydney Paleo meetup group’s Paleo Barbeque. We met at beautiful Tamarama beach, where there are a couple of public barbecues, which were in hot demand yesterday! The weather couldn't have been more perfect for the barbecue, with sunshine and beautiful blue skies!

I spent yesterday morning making a few dishes from the new “Make it Paleo” cookbook, to take along to the barbecue with me.

I made the guacamole to go with some raw vegetables I cut up.

I made the barbecue sauce, which went beautifully with the organic grass fed streak I took along. This had a bit of a kick to it with the mustard and paprika and proved very popular. I’ll definitely be making this one again over the summer.

I was really excited to try the Fennel & Orange salad. The combination of the anise flavour of the fennel and the peppery flavour of the radishes made for an unusual, but very enjoyable salad.

I grated up some carrot, which I mixed with shredded coconut (I love the combination)

Finally, I roasted some seasonal vegetables which were colourful and delicious!

It was great to see such a good turn out to the barbecue – Paleo in Sydney seems to be well and truly gaining momentum. Despite a few people attending for the first time, we were an easy group to spot; as the only party at the beach without bread, crisps and junk food!

Why Paleo Picnics Work So Well

There’s something uniquely enjoyable about bringing a Paleo spread to a picnic or barbecue. Without the need for heavily processed condiments, sugary drinks, or plastic-packaged snacks, the entire event feels more intentional and connected to nature. Sharing fresh, colourful food that everyone has contributed to creates a communal experience that feels very aligned with the core values of the Paleo lifestyle — community, simplicity and nourishment.

Whether you’re planning your next outdoor feast or hosting a smaller backyard lunch, the Paleo approach makes menu planning surprisingly easy. Seasonal vegetables, grass-fed meats, and simple homemade sauces all lend themselves beautifully to this setting.

Creative Paleo-Friendly Barbecue Ideas

If you’re looking for inspiration for your next Paleo-friendly picnic or barbecue, consider adding one or two of these ideas to the mix:

Sweet potato skewers: Roast cubes of sweet potato with herbs and stack them onto skewers with capsicum and red onion for a colourful and hearty addition.
Avocado and cucumber salad: Toss avocado chunks with thinly sliced cucumber, lemon juice, and a touch of dill. Refreshing and full of healthy fats.
Lamb koftas: Made with minced lamb, herbs, garlic and cumin, these are easy to prepare ahead of time and cook quickly on the barbecue.
Paleo dips platter: Include olive tapenade, beetroot dip, and cauliflower hummus served with raw veggie sticks for a snack everyone can enjoy.

Staying Cool and Hydrated Without Sugary Drinks

Soft drinks and bottled juices are often the default for hot summer gatherings, but Paleo-friendly drinks can be just as satisfying — and far better for you. At our Tamarama event, several people brought homemade options including:

Coconut water served in glass bottles with slices of lime
Chilled herbal teas like hibiscus and rooibos, lightly sweetened with raw honey
Infused water with berries, mint and cucumber

These drinks not only kept everyone hydrated in the sun, but also added vibrant colour to the picnic table. Investing in a few good-quality glass drink dispensers or reusable insulated bottles can make a huge difference to your Paleo barbecue setup.

Managing Cross-Contamination and Non-Paleo Foods

One topic that came up during the meet-up was how to handle food safety when other groups at the park might be cooking breaded sausages or marinated meats full of additives. A few attendees shared useful tips:

Bring a spare grill plate or foil tray to create a clean surface on public barbecues.
Use bamboo skewers to keep Paleo food separate and identifiable.
Label your dishes clearly if it’s a shared event — this helps avoid confusion and lets others explore your food with interest.

It’s encouraging to see how many people at these gatherings are curious about the Paleo approach, and some even commented that our food looked “fresher” and more appealing than the typical Aussie beach barbecue fare.

What to Pack for a Paleo Beach Barbecue

To make your next event seamless, here’s a quick checklist of Paleo-friendly essentials to bring along:

Reusable plates, cups and cutlery
A cooler bag with ice bricks for fresh produce and meats
Plenty of napkins or tea towels
A rubbish bag for cleanup
A sharp knife and chopping board (you’d be surprised how often these are forgotten!)
Sun protection: hats, sunglasses, and reef-safe sunscreen

Optional extras include a Bluetooth speaker for music, a small folding table, or even a picnic rug with a waterproof base. Being well-prepared helps you enjoy the day without stress and focus on what matters — the food and the people.

The Social Side of Paleo

One of the best things about these gatherings is the community feel. Everyone comes with different motivations — some are long-time Paleo veterans, while others are simply exploring a more whole-food approach to eating. The shared values around wellness, movement and mindful living seem to create a bond that transcends age, background and experience.

A few of us even swapped recipes and discussed upcoming events, like bushwalks, cooking workshops and urban foraging sessions. If you're looking to connect with like-minded people in Sydney (or wherever you're based), joining a local Paleo meetup group is a great way to stay motivated and make genuine friendships.

Looking Ahead to the Next Meetup

With summer just getting started, there’s plenty more to look forward to. Plans are already in motion for a picnic at Centennial Park next month, with a possible barefoot frisbee session on the cards. If you haven’t joined us before, now’s the perfect time.

The great thing about these events is their relaxed, bring-a-plate style. No pressure to impress — just good, real food and a supportive community. You’ll likely walk away with new recipes, a few new friends, and a full belly.

Final Thoughts

It’s easy to stick to Paleo when the meals are shared, social and seasonal. The Tamarama beach barbecue was a perfect reminder that this lifestyle isn’t about restriction — it’s about choosing vibrant food that supports our wellbeing and bringing people together over something we all enjoy.

If you haven’t hosted or joined a Paleo barbecue yet, why not take the initiative and organise one in your local area? With a little planning and a lot of delicious food, it might just become your new favourite summer tradition.

I hope we’ll be able to have a few more outdoor Paleo meet-ups this summer – it seems so much more Primal!

Unhealthy Health Food?

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I'm so disappointed with Iku. When finding out how I eat, a few friends have suggested Iku, which is a whole food, “healthy” outlet, with a few locations around Sydney.

I'm not disappointed with options like McDonalds, as I doubt anyone goes there to fulfil their aim of having a healthy, wholesome nutritious lunch. Iku however shares so many of my nutrition beliefs, yet tackles them with pretty much the polar opposite nutritional approach.

Iku strive on providing organic food, and local where possible. I completely agree with this approach and can’t think of any other food outlet that goes this far. This ensures produce that should be free from pesticides, fresher and being local, far more sustainable. Tick!

They also try to keep foods as close to their natural state as possible, with minimal processing. This is very in line with the Paleo approach.

Their foods are also all dairy free, additive free, preservative free and free from genetic modification – more Paleo approval for getting this right. So far, so good.

But, then it all starts to go wrong. They strongly believe in the nutritional prowess of grains and legumes, believing that they help to fight disease. This is completely at odds with Paleo thinking, where legumes and grains have been shown to increase inflammation and reduce gut health. Their ingredients “slow blood sugar responses”. Whilst Paleo, without grains, will take blood sugar responses out of the equation – surely this is far healthier. Their menu is also designed to “keep cholesterol levels in check”, which is a clear reference to the outdate lipid hypothesis, to which Paleo does not subscribe.

It then gets even less Paleo. All of their food is free of any animal product. I can’t find any explanation on their site as to why they (presumably) perceive this to be the healthiest way to live.

Their tagline is “Feel great, have huge amounts of energy and a strong immune system”. I'm not sure how I could possibly feel good consuming grains and legumes – and no meat. I know it certainly wouldn't give me much energy. I currently have so much energy on my (fairly strict) Paleo diet. As for having a strong immune system, this also puzzles me with all of those lectins, phytates & proteins like gluten in the grains and legumes.

I’d love to see a national chain of food outlets that would combine the local, whole, organic philosophy, with great quality meat – and not a grain or legume in sight! Perhaps I’ll have to open my own!

Do you have well meaning “healthy” food outlets where you live? That actually aren't what you would consider healthy?

A Typical Day in Paleo Meals

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Despite trying not going overboard talking about my Paleo diet, it often comes out, especially when I'm out in a group, quizzing waiting staff about exactly what is in each dish and how it’s cooked. It also becomes quite obvious when I'm the only person tucking into fish and vegetables – instead of eating pizza! I'm always asked (in disbelief) what a Typical Day in Paleo meals looks like.

I explain what I eat and why I don’t eat grains. This stage often seems to happen whilst the person asking the questions, is tucking into their grain based meal. Once they've got their head round the impossible – life without grains – they’ll almost always ask me what I actually eat.

So I thought I’d show some photos of a fairly typical working weekday, in Paleo meals.

Breakfast.

On this particular day I had bacon, eggs and avocado. I avoid supermarket bacon as it’s often very heavily processed with all sorts of ingredients I don’t want to eat. My local organic butcher makes the best bacon I've had since I've been in Australia. It’s fresh, made in store, with minimal ingredients. It comes from organic, non factory farmed pigs. And the taste really is testament to this. I cook this in coconut oil (I'm currently using organic, virgin cold pressed, unrefined Melrose Coconut Oil). Once the bacon is almost ready I cook the eggs in the same pan. I always use organic, free range eggs – and where I can find them I’ll also often get Omega-3 enriched eggs. I complete the meal with a few slices of avocado. This breakfast is a great source of great fats and protein. At the moment I'm trying to eat within 30 minutes of waking up and it really does seem to be making such a significant difference. You can read my Paleo breakfast post for more breakfast ideas.

Lunch.

Lunch should be something bought in from home so I know I'm eating the best possible ingredients. However, in the real world I invariably don’t get round to making lunch every day. This was one such day, where I had to find the best possible Paleo meal in the city. In this situation, I often choose a roast dinner, on this occasion with roast beef and seasonal vegetables.

Dinner.

Dinner is the meal where all the effort, creativity and amazing ingredients go! I usually plan the week’s dinners at the weekend, then shop to make sure I have all the required ingredients. This dinner was stuffed capsicum (bell peppers) with a filling of minced beef and lots of veg, herbs and spices. I have something different most days as I enjoy trying different recipes, cooking and introducing a lot of variety to my diet.

And to Drink?

I drink water all day long with the occasional cup of tea, or hot water with a slice of lemon or lime thrown in for good measure.

How does a typical day in food look for you? Do you tend to repeat the same meals or go for maximum variety in your diet?

Snacks and Mini-Meals: Keeping It Paleo Between Meals

While the main meals of the day are essential, incorporating Paleo-friendly snacks can help maintain energy levels and prevent overeating during meals. Here are some go-to options that align with the Paleo lifestyle:

Hard-Boiled Eggs: A portable source of protein and healthy fats, perfect for on-the-go snacking.
Mixed Nuts: Almonds, walnuts, and cashews provide a satisfying crunch and are rich in nutrients.
Fresh Fruit: Berries, apples, and bananas offer natural sweetness and fibre.
Vegetable Sticks: Carrot, cucumber, and celery sticks paired with homemade guacamole or almond butter.
Beef Jerky: Opt for nitrate-free, grass-fed options without added sugars.

Hydration: Beyond Just Water

Staying hydrated is crucial, and while water should be your primary beverage, there are other Paleo-friendly options to consider:

Herbal Teas: Chamomile, peppermint, and rooibos teas are caffeine-free and offer various health benefits.
Kombucha: A fermented tea rich in probiotics, aiding in digestion. Ensure it's low in added sugars.
Coconut Water: Naturally hydrating and a good source of electrolytes, especially post-workout.
Bone Broth: Nutrient-dense and comforting, bone broth provides collagen and minerals.

Meal Prep Tips for a Seamless Paleo Week

Planning and preparing meals in advance can make adhering to the Paleo diet more manageable:

Batch Cooking: Prepare large quantities of proteins like grilled chicken or roasted vegetables to use throughout the week.
Chop Ahead: Wash and chop vegetables in advance to save time during meal preparation.
Use Mason Jars: Layer salads in mason jars for easy grab-and-go lunches.
Freeze Portions: Cook and freeze meals like stews or casseroles for days when time is limited.
Keep a Paleo Pantry: Stock up on essentials like coconut oil, almond flour, and canned fish to have the basics on hand.

Dining Out While Staying Paleo

Eating out doesn't have to derail your Paleo lifestyle. Here are some tips to navigate restaurant menus:

Research Ahead: Look up menus online to find Paleo-friendly options before arriving.
Customize Orders: Don't hesitate to ask for substitutions, like replacing grains with extra vegetables.
Choose Grilled Over Fried: Opt for grilled meats and avoid breaded or fried items.
Be Cautious with Sauces: Many sauces contain hidden sugars or dairy; ask for them on the side or omit them.
Focus on Whole Foods: Salads with protein, grilled meats, and steamed vegetables are typically safe choices.

Listening to Your Body: Adjusting the Paleo Diet to Your Needs

While the Paleo diet provides a solid framework, it's essential to tailor it to your individual needs:

Monitor Energy Levels: If you feel fatigued, consider adjusting your carbohydrate intake with more fruits or starchy vegetables.
Address Cravings: Occasional cravings for non-Paleo foods can be a sign to diversify your meals or include more healthy fats.
Stay Flexible: Life events may require temporary adjustments; it's okay to adapt while maintaining overall Paleo principles.
Consult Professionals: If you have specific health concerns, seek guidance from a nutritionist familiar with the Paleo diet.

Conclusion

Embracing the Paleo lifestyle involves more than just meal choices; it's about creating sustainable habits that align with your health goals. By incorporating mindful snacking, diverse hydration options, strategic meal prep, informed dining decisions, and personalised adjustments, you can maintain a fulfilling and balanced Paleo journey. Remember, the key is consistency and listening to your body's needs.

Handling Social Gatherings Whilst Remaining Paleo

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Throughout my “official” Whole-30 period, I found it really easy to keep on the Paleo-straight & narrow, without a single cheat. I think I'm especially fortunate living in Sydney, where many restaurants pride themselves on fairly whole, local (and often organic) food. I eat out fairly often, and continued to do so during the 30-day challenge. I've always avoided certain types of restaurant, so that wasn't a problem. In the restaurants I did eat in, without exception there have always been a few meals on the menu that are Paleo (for example fish and vegetables) and even more meals that I can “tweak” to make them Paleo (swapping the fries for a salad for example, and asking for no sauce/ dressing).

Last weekend however, I encountered my first Paleo difficulty. I was invited out for a friend’s Birthday as a Moroccan restaurant in the Sydney. However, as we were such a large group, we had to have the set menu. I’d been quite busy, so just had a cursory glance at the menu a few weeks ago. I saw “beef” and “chicken” and assumed I’d be able to make it work, and left it there. Had I looked properly, I would have called the restaurant ahead as often, with notice, they can be very accommodating. Fortunately I played it safe and had a late lunch on the day, a tactic I often employ before social events. I've found there is nothing worse and more challenging than being ravenously hungry, surrounded by less than optimal food options.

We started with bread and dips. One of the dips seemed to be egg plant, but with nothing to “dip” in it, I gave that a miss.

We were then presented with a Tabouli Salad, which after asking about the ingredients I dived into. It contained parsley, mint, onion, olive oil, lemon & something called Bulgar. After the first two mouthfuls I found out Bulgar is basically wheat, so didn't have any more of that. Why put wheat into a lovely salad?

With the salad came Halloumi Cheese (I’m avoiding dairy, as I’ve felt so good since I eliminated it for my Whole30), Fried Cauliflower with Eggplant jam (sugar!), pinenuts and yoghurt (more dairy). I was starting to get a bit embarrassed by this stage that I hadn’t eaten more than two mouthfuls, so I was very relieved when the next dish was BBQ Garlic & Harissa Octopus & Skordalia. Octopus – perfect. One of the things I love about eating out is having things like Octopus that I would never have at home. Octopus is supposed to have a good amount of Omega 3, calcium, potassium, phosphorus and selenium, so a good option. I’ve since found out that sometimes Skordalia is made stale bread in the puree; or potatoes, walnuts or almonds in olive oil; but I guess you can’t win them all. The other dish in this course was the Moroccan equivalent to Spring Rolls; spicy lamb & pinenut boreks, with yoghurt sauce. Didn’t have any of that either.

I was sat with lots of people I’d not met before, who were very interested in my “unusual” diet and why I was quizzing the waiting staff about what was in every dish. I love talking about Paleo, and it definitely helps to be upfront about what you’re doing. I always find it interesting to hear how others perceive Paleo – the main response I get time after time is how impossible they would find it to give up bread.

The main dishes would have to be more Paleo, surely! Fortunately they were, we had: –

Lemon Pepper Chicken Shish Kebab with Tomato Caraway Sauce, Served with Chickpea & Nut Pilaf Lamb Kafta Shish Kebab with Pomegranate Glaze, Served with Chickpea & Nut Pilaf
Beef Cheek Tagine with Sweet Potato & Caramelised Onions, Served with Carrot Steamed Couscous

Served with

Fattoush Salad Sumac and fries


The Chicken and Beef Tagine were great, and better still my fellow dinners were so full up on the bread, pastry and beer that there was plenty left for me. Luckily I realised the Fattoush salad contained pita bread pieces (why?) before I took any.Dessert was a beautifully presented sugar laden meringue with ice cream and lots of miniature sweets and cakes. I used to have such a sweet tooth, but I noticed my attitude towards food like this has completely changed. I wasn't even remotely tempted by these items. When I look at food like this, instead of the enjoyment and taste I used to see, I now see the unwanted insulin spike it will give me, the less than par feeling I’d get an hour later and the Gluten, Phytates & Lectins in the grains creating all sorts of problems I just don’t want.I left the meal $57 lighter, but feeling great – which certainly wouldn't have been the case had I indulged as I would have pre-Paleo.Going to a social event with non-Paleo friends soon? Here are my top three tips to make the occasion as Paleo friendly as possible: -1. Find out what food will be offered in advance – call the restaurant several days in advance to explain your requirements and see if they can help you out2. Be open with the people you’re with about what you’re doing & why3. Don’t go to the event hungry, this will make it much harder for you to find your way through the maze of SAD food to the best Paleo choicesHow do you manage social situations with SAD food? Are your friends supportive? Do you find particular social events better than others? Let me know in the comments!