The Primal Meal Plan Explained
What is a typical day of paleo meals for you? Have you got stuck in a meal plan rut?
Once you get a few favourite recipes under your belt, it’s easy to have the same meal over and over, which can get very boring. Eating repetitively is also depriving your body of nutrients that can be obtained from having a varied diet.
I was really interested to see Mark Sisson, over at Primal Blueprint, has started a primal meal plan program! Every Tuesday, he sends everyone who has signed up an email containing a brand new meal plan, shopping list and recipes for the entire week.
Every day is planned in full, with breakfast, lunch, dinner and a snack – the shopping list means you can print it out and can easily make sure you aren't missing any of the key ingredients. The recipes also make good use of the ingredients, meaning you won’t be buying a huge pumpkin – and wasting ¾ of it!
The meal plans provide about 50 – 100 grams of carbs a day (veggies and fruit, with the occasional use of a small amount of raw honey) and about 25% protein.
It’s easy to multiply up the shopping lists and recipes, meaning if you’re cooking for a big family – or like to cook up a big batch to give you extra to freeze and enjoy later – this will be easy to manage.
This seems like a great was to refocus and get some new recipes and ideas into your cooking repertoire. If you’re new to a Paleo diet, this is a great way to get a full introduction to eating primally, with the confidence that all of the foods are 100% approved! It’s also great to give you some inspiration about what to eat at meal times.
If you want to find out more about the Primal Meal Plans – check them out here!
Have you tried a paleo meal plan program? I’d love to hear your thoughts, in the comments below.
Why Rotating Your Paleo Meals Matters
If you’ve ever found yourself relying on the same five meals week after week, you’re not alone. Falling into a food rut is incredibly common, especially when you’re trying to keep things healthy, fast, and familiar. But variety is one of the keys to long-term success on a Paleo diet — not just to keep things interesting, but to ensure you’re meeting all your micronutrient needs.
Each vegetable, cut of meat, herb, and fat source offers a different nutritional profile. By rotating what’s on your plate, you get a more diverse intake of vitamins, minerals, phytonutrients, and beneficial fats. For example, lamb liver offers a completely different nutrient makeup than salmon or chicken thigh. Similarly, beetroot contains different antioxidants than zucchini or broccoli. Over time, lack of diversity can contribute to minor deficiencies, digestive stagnation, and even increased food sensitivities.
Seasonal Eating: A Natural Way to Introduce Variety
One of the easiest ways to shake up your meal planning is to align your meals with the seasons. In summer, focus on lighter fare like grilled meats, leafy salads, berries, and cold-pressed juices. As autumn rolls in, root vegetables, slow-cooked stews, and warming spices take centre stage. In winter, bone broths, roasts, and fermented vegetables help support immunity. Spring is ideal for detoxifying greens, asparagus, and herbs.
Not only does this approach prevent boredom, but it’s also how our ancestors ate — in harmony with nature and what was locally available. Seasonal eating supports digestion, reduces the cost of groceries, and maximises nutrient density.
Batch Cooking with a Twist
Batch cooking is often hailed as a lifesaver on a Paleo diet, but doing it without variety can leave you dreading your leftovers. One strategy is to prepare a neutral base — for example, shredded slow-cooked beef — then repurpose it across several meals with different seasonings and sides:
- Serve it over mashed sweet potato with sautéed spinach and garlic
- Toss it into a lettuce wrap with avocado and fermented salsa
- Top it with a fried egg and roasted zucchini for a breakfast hash
This method keeps your prep time low but your meals exciting and different. The same goes for roasted vegetables. Roast a tray of root veg and use some for a side dish, add some to a salad the next day, then blend the rest into a soup or dip.
Introducing New Proteins and Cuts
When was the last time you cooked duck, goat, or kangaroo? Most people rotate between beef, chicken, and salmon, occasionally tossing in pork. But the world of protein is vast, and expanding your options helps ensure you’re getting a variety of amino acid profiles and micronutrients. Even within a single animal, different cuts offer different benefits — heart, liver, and kidney are all incredibly nutrient-dense and underutilised.
If organ meats are new territory, try blending a small amount into your mince or slow-cooked meals. You’ll barely notice the difference in taste, but your body will reap the rewards of extra B vitamins, iron, and fat-soluble vitamins.
Don’t Forget About Herbs and Spices
Using a variety of herbs and spices not only keeps meals flavourful but also adds powerful health benefits. Turmeric, for example, is renowned for its anti-inflammatory properties. Rosemary may support cognitive function. Garlic is antimicrobial. Cilantro helps the body eliminate heavy metals. Swapping out spice blends or experimenting with fresh herbs is a simple way to give repeat meals a whole new spin.
Paleo Meal Planning Tips for Busy People
If you love the idea of meal planning but struggle to stay organised, here are a few strategies to make the process easier:
- Plan once, repeat monthly: Create four weekly plans, then cycle through them each month, adjusting slightly for seasonal produce.
- Double cook and freeze: Make double portions of stews, casseroles, and sauces, and freeze them in individual servings.
- Theme your days: For example, “Meatball Mondays,” “Taco Tuesdays,” or “Stir-fry Saturdays” to simplify decision-making.
- Prep raw ingredients ahead: Chop vegetables, marinate proteins, and pre-mix spice blends to save time during the week.
Meal planning isn’t about restriction — it’s about giving yourself structure so you’re free to enjoy meals without stress, guesswork, or impulsive food choices.
Getting Inspired with Meal Delivery and Planning Services
If you find planning from scratch overwhelming, services like the Primal Blueprint Meal Plan offer a gentle way in. With a ready-made plan, you get exposure to new recipes, balanced macros, and a reliable grocery list. You may even discover ingredients or methods you’ve never considered using before, giving your own meal planning a fresh direction.
And if you prefer to stay in control, you can always use the meal plans as a base and swap out a few meals for your favourites or seasonal picks.
Reignite Your Paleo Creativity
If Paleo eating is starting to feel a bit repetitive, it might be time to take a step back and look at it through new eyes. Find a new cookbook, browse a farmers market for inspiration, or set a weekly goal to try one ingredient or dish you’ve never made before. Share your discoveries with friends, family or an online community for added motivation.
Ultimately, variety is what keeps your food both exciting and nourishing. Your body, mind and tastebuds will thank you for mixing it up.
What’s So Wrong With Soy?
Are soy beans really that bad for us? So many “healthy” people swear by soy – and it’s certainly portrayed in a lot of mainstream media as a health product.
Soy beans contain a lot of natural toxins. It doesn't matter whether they’re organically grown or genetically modified. The problem with modern soy products is that the factory processing is different from the traditional, time-consuming preparation through fermentation and prolonged boiling, whereby a lot of these toxins are removed. Products such as tempeh, tofu and miso are, if of good quality and a lot less dangerous than modern unfermented soy products, like soy milk. In the current, fast and large-scale production, these toxins stay in the end-product.
Why do people eat soy?
Whilst some people switch due to cow milk allergies or lactose-intolerance, many people switch for the perceived health benefits. The use of soy milk was supposed to be a good alternative to dairy, if we believe the commercials. The irony is that soy itself is in the top ten of foods that give the highest change of allergies!
Vegetarians and vegans often use soy products as dairy products and meat substitutes, particularly due to the high protein content.
The dangers of soy
Soy contains high amounts of phytic acid, that impedes the reception of calcium, magnesium, copper, iron and zinc. Although the pro-soy lobby argues that these minerals can also be found in soy, they are barely absorbed by the body due to the phytic acid content. The anti-nutrients present are not broken down by processes such as steeping, germination or prolonged cooking.
Soy also contains high concentrations of manganese, a chemical element. Some manganese in our food is necessary, but high amounts, such can be found in soy, are associated with neurological damage. It contains almost 200 times as much manganese as breast milk.
Trypsin inhibitors can disrupt the digestion of protein, can negatively influence the function of the pancreas and cause growth problems. Diarrhoea, stomach cramps and bleeding are some of the problems that can occur due to a lack of trypsin.
Vegetable female hormones (phytoestrogens) in soy disrupt the function of the endocrine (internal) glands and might cause infertility and breast cancer.
Cancer patients, especially the ones with hormone-dependant tumours such as breast cancer and prostate cancer, are advised to avoid soy because it can cause the growth of tumours. The phytoestrogens it contains can hinder the function of the thyroid, which causes a risk for a slow working thyroid and even thyroid cancer.
Substances in soy that resemble vitamin B12 are not absorbed by the body and increase the need for vitamin B12. Vitamin B12 is necessary for the production of red blood cells. A shortage of these blood cells can cause severe anemia. Soy increases the need for vitamin D, which is used for building bones and a strong immune system, and something most people are already deficient in.
In modern soy production, it is modified, which produces toxic lysinoalanine and the carcinogen nitrosamine as a result. During the process, glutamic acid is also formed. This is a flavour enhancer and potential neurotoxin. As if this wasn't bad enough, MSG (another flavour enhancer) is added to many soy products.
Soy sauce is popular in many recipes, but is easy to avoid – it can be completely replaced using paleo friendly coconut aminos.
I’d be interested to hear what you think about Soy? Do you avoid it in all forms, or do you occasionally eat fermented soy products?
Which Kitchen Knives Do You Actually Need?
Eating a natural paleo diet – more real food – means more food preparation. Which knives do you have in your kitchen and are you using the right ones for the right job?
One of the most important tools in the kitchen is the knife. You use your kitchen knives every day and if you buy good ones, you will be able to use them for many years to come.
If you’re about to buy a kitchen knife, have you worked out which type you need and what to buy?
It’s not easy to say a particular knife “is the best knife”. The best knife depends on you and how you will use it. The most important criteria is that the knife should be easy to use by the person who will use it the most.
When you walk into a shop, you’ll probably be overwhelmed by the amount and variety of knives. Don’t worry, you will never use all of them, nobody does. A basic set of knives for in the kitchen usually consists of 3 to 6 different knives.
What you need to know about kitchen knives:
Wrought knives
Some people say that the best knives are wrought. Whilst this used to be the only way to make steel suitable for making knives, it’s no longer the case. Nowadays, techniques are much more developed and even the steel is different. A knife doesn’t need to consist of one piece either, this has no added value for it’s cutting abilities.
Hardness
The hardness of the knife is an indication for the speed a knife can get blunt. Knife hardness is expressed in Rockwell C (HRC). Generally, the higher the hardness, the longer the knife stays sharp. However, the steel can get more susceptible to chipping of the cutting edge (the steel gets brittle) and to the occurrence of rust.
The handle
When choosing a kitchen knife, always look for the construction of the handle. If you want to be able to put your knives in the dishwasher (but please wash by hand!), choose knives with a molded on handle or welded on handle of stainless steel. Knifes with a riveted handle are less adequate for a dishwasher. Wood and the dishwasher are of course not the best combination either.
There are five knives that are completely indispensable in a paleo kitchen:
Chef’s knives
A knife collection always starts with a chef’s knife. A chef’s knife has a high blade with a slightly rounded cutting edge, used for cutting meat, fish and vegetables. This knife is less suitable for the smaller carvings, you’d be better use a paring knife for that.
Chef’s knives are usually used for cutting everything that is raw, before it goes into the pan, such as meat and fish – but also vegetables or cheese. Thanks to the large blade, it’s easy to cut onions and herbs without hitting the cutting board all the time. The most selected size is 20cm, but some people (mainly women) choose a smaller size.
Paring knives
This knife has a small blade with a sharp point, suitable for peeling and cutting smaller vegetables and fruits. The knife comes in various sizes, between 8 – 12cm. One of the biggest mistakes people make is to use this knife for everything!
Tomato knife
The third knife that you should get is a tomato knife. It always has a small serrated blade and you use it for cutting vegetables with a rigid outside and a soft inside, such as tomatoes.
Boning knife
A boning knife has a long low blade with a smooth surface. You can use it to cut meat, fish and poultry into equal slices.
Every knife, no matter how good or expensive it was, gets blunt. Consider buying a knife grinder, or taking your knives to get professionally sharpened. To keep your knives in good condition, wash them by hand, instead of using the dishwasher!
Which knives do you have in your kitchen? Have you found a good brand? Please share your tips in the comments below.
Choosing the Right Knives for Real Food Cooking
When you’re preparing fresh meals every day — especially on a Paleo diet — having the right tools can make all the difference. A few well-chosen knives will make your kitchen prep faster, safer, and far more enjoyable. From a reliable chef’s knife to a precision paring knife, quality really does matter more than quantity.
If you’re investing in just a few pieces, focus on how they feel in your hand, how well they hold their edge, and how easy they are to maintain. Wash them by hand, keep them sharpened, and they’ll last you for years.
Do you have a favourite kitchen knife or brand that’s stood the test of time? Or a must-have knife that’s missing from this list? Share your experience and recommendations in the comments — I’d love to know what works for you in a Paleo kitchen.
Switching to a Paleo diet naturally means preparing more whole foods from scratch. Whether you're chopping fibrous vegetables, trimming meat, or slicing through tough roots like sweet potato, having the right knife can be the difference between an enjoyable kitchen session and a frustrating one.
Unlike processed food or ready-made meals, Paleo cooking involves more hands-on preparation — and that calls for durable, reliable kitchen equipment. While you can certainly make do with a basic knife or two, investing in high-quality blades suited to specific tasks will elevate your cooking and save you time and effort in the long run.
Understanding Blade Materials
When buying knives for a Paleo kitchen, it’s worth considering what the blade is made from. Most modern kitchen knives are crafted from stainless steel, which offers durability and resistance to corrosion. However, high-carbon stainless steel blades are considered superior by many chefs due to their sharpness and ease of honing — a definite advantage when regularly preparing raw ingredients like carrots, onions, and beef cuts.
Ceramic knives are popular too, but they’re more brittle and difficult to sharpen. They may work well for slicing softer fruits and vegetables, but a stainless steel chef’s knife will be a better all-rounder for serious Paleo cooking.
Other Knives Worth Considering
In addition to the essentials already listed in the post, here are a few more knives that can make a real difference in a Paleo kitchen:
Santoku Knife – A Japanese-style knife that’s great for slicing and chopping vegetables quickly. It has a slightly shorter blade than a chef’s knife and works well for those with smaller hands.
Carving Knife – Perfect for slicing cooked roasts, especially useful if you batch-cook brisket, lamb, or whole chickens as part of your weekly meal prep.
Utility Knife – This versatile mid-sized knife fills the gap between a chef’s knife and a paring knife. It's ideal for slicing fruit, cheese (if you’re Primal), and smaller cuts of meat.
Cleaver – If you regularly prepare your own meat from whole cuts or bones, a cleaver can be a powerful tool. It’s heavy and designed for cutting through tougher parts like joints.
Knife Safety and Storage Tips
A sharp knife is actually safer than a dull one. Dull knives require more force, increasing the likelihood of slipping and injury. Always keep your blades honed – a honing steel or whetstone can help maintain their edge between proper sharpening.
For safety and longevity, store knives properly:
Use a magnetic knife strip for easy access and hygiene
Consider a wooden knife block or in-drawer organiser
Avoid tossing them in a drawer where they can get damaged or cause injury
Keeping Your Paleo Kitchen Running Smoothly
As you get deeper into your Paleo journey, you’ll find yourself preparing everything from bone broth and fermented veggies to slow-cooked roasts and fresh salads. Having the right knife for each task will save you time and frustration – and make cooking a pleasure instead of a chore.
A well-maintained knife doesn’t just help you cut – it helps you cook with confidence.
What’s in your Paleo knife kit? Have you discovered a hidden gem of a blade or a game-changing sharpener? Leave a comment with your best knife tips – or share a photo of your favourite tools in action!
