Food Archives - Page 29 of 35 - The Paleo Network

30 day intro to paleo ebook primal diet-min

30-Day Introduction to the Paleo Diet

Whenever I'm asked about Paleo, or if people comment that they doubt Paleo would help them with their health issues, my response is always “try it”. I think everyone should try Paleo for 30-days and then assess how it’s working for them. If it doesn't work, then nothing is lost (yet I've never heard of anyone not experiencing some positive benefits after a month of Paleo)

30-days is a good length of time, as it’s long enough to see some changes and to get things like gluten out of your system. It’s also enough time to come out the other side of carb-flu, which a few people experience for the first week or two.

After the 30-days you’ll be in a good place to evaluate how it worked for you, and to slowly start re-introducing foods back to understand exactly what you should and shouldn't incorporate in your Paleo diet.

As well as using a 30-day Paleo plan as a way to get into Paleo for the first time, it’s also a great way to refocus once you've been following Paleo for a while. When you realise you’re stuck in a repetitive recipe rut, eating more and more “Paleo cookies”, or allowing more cheat meals than you ever would have before – it can be the perfect time to go strict Paleo for 30 days and get full back on board.

I think organisation is the most important factor in committing to a 30-day strict Paleo plan. If you plan, buy and prepare your food in advance it will be easy to follow and not get caught out. I also find it helps to set a date to start your 30-days and tell people about it (perhaps they’ll even join you)

I really like the Whole-30 program, as it focuses on why Paleo is so beneficial and covers all of the common pitfalls and questions; it’s a great guide to support you during the 30-days (particularly if it’s your first Whole30).

I'm really excited to see Bill and Hayley, the authors behind the beautiful “Make it Paleo” recipe book have just released their first ebook “The 30 Day Intro to Paleo”! I've found creating a month of beautiful, varied meals to be the key success factor in winning people over to a Paleo diet – and this book promises to do just that. As well as the impressive, yet simple Paleo recipes (over 90!) that you’d expect in a book from Bill & Hayley, their ebook also explains Paleo – and why we should eat this way. They include a 30 day complete menu planner and shopping lists – and even cooking videos!

I'm looking forward to trying out these recipes and will report back on my favourites!

Did you start your Paleo adventure with a Whole30? Do you occasionally challenge yourself to a month of following a strict Paleo diet – with no cheating?

7-Day Paleo Diet Menu Plan

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I've got a friend coming to stay next week, so I've planned a 7-day Paleo Menu Plan to showcase my Paleo diet. It’s all too easy to eat similar meals over and over, so I'm looking forward to a week of lots of variety. I'm going to over-make everything, so I have lots of leftovers to freeze and enjoy again later.

I've just written my first recipe book on Paleo Breakfasts, so will be showcasing some fantastic, but also quick and easy breakfast recipes on my menu plan!

So this is my Menu Plan for my week of Paleo meals:

Day	Breakfast / Brunch	Lunch	Dinner	Snack / Dessert / Drink
Monday	Paleo Salmon Burgers	Blanched veggies with guacamole and nut butter dips	Chicken and Vegetable Kebabs	Macadamia Nuts
Tuesday	NoOatmeal	Big Salad with tuna, eggs, nuts, leaves, tomatoes, olives, avocado, capsicum & EVOO	Lamb-chops, Roasted Parsnips, Onions and Pumpkin	–
Wednesday	Bacon, Eggs and Avocado	Turkey Nori-wraps	Porterhouse Steak, Egg, Mushrooms and Greens	Paleo Ice Cream
Thursday	Egg Muffins	Capsicum ham sandwiches (capsicum “bread”)	Tuna, Asparagus and Cauliflower Rice	Jerky
Friday	Red onion, ham and mushroom omelette	Paleo chilli with zucchini noodles	Paleo Pizza	Strawberries dipped in dark chocolate
Saturday	Paleo Pancakes with Berry Sauce	Chicken Soup with side salad	Barbecue with selection of meats and salads	Glass of red wine
Sunday	Full English Breakfast (eggs, bacon, tomatoes, mushrooms, sautéed sweet potato, homemade tomato relish, Paleo sausages)	–	Sunday Roast; Roast beef, sweet potatoes, home-made gravy, broccoli and carrots	Coconut Yoghurt

Making the Most of Your Paleo Meal Prep

With a solid weekly plan in place, now is the perfect time to elevate your Paleo experience even further. Meal prepping isn't just for convenience — it’s one of the best ways to stay committed to your goals and make sure no fresh produce or grass-fed meat goes to waste. The key is to cook in bulk when you can and store portions in airtight containers or freeze them for later in the week.

It can be incredibly helpful to label each meal with the date and contents, especially when freezing. If you're short on time midweek, knowing there’s a ready-made Paleo-friendly dinner waiting in your freezer can make all the difference. Soups, stews, chilli, meatballs, and bakes all freeze particularly well and can be reheated with minimal effort.

Smart Shopping for a Paleo Week

Planning your shopping trip around your meal plan helps avoid impulse buys and ensures you’re fully stocked for the week. Before heading to the shops or farmers market, check your pantry and fridge to see what staples you already have. Then, build your shopping list around what’s left.

For this particular 7-day menu, key items to look out for include:

High-quality animal protein like grass-fed beef, pasture-raised chicken, lamb and wild-caught fish
Fresh vegetables in a range of colours and textures
Healthy fats such as extra virgin olive oil, coconut oil, avocado, and nuts
Fresh herbs and spices for flavour (e.g. turmeric, rosemary, paprika, coriander)
Specialty Paleo items like coconut flour, almond meal, or cauliflower rice, if not making from scratch

Batch Cooking Tips

If you’re preparing meals for the week ahead, you don’t have to cook seven entirely different dishes. Batch cooking is about being smart with your time and ingredients. For example, roasting a large tray of vegetables at the start of the week means you’ve got a handy side dish for several meals. Similarly, slow cooking a big batch of meat or soup can cover multiple lunches or dinners.

Double up on recipes from your menu — for example, cook extra Paleo chilli or soup and freeze half. It’s also a great idea to marinate multiple types of meat at once. Store in separate containers in the fridge, then cook throughout the week for maximum flavour with minimum fuss.

Incorporating Leftovers Creatively

With leftovers from your planned meals, you can mix and match to create entirely new dishes. Leftover roasted pumpkin and lamb can become a warm salad with rocket and a tahini dressing. Paleo pizza from Friday night reheats beautifully for Saturday brunch, especially when topped with an egg. Chicken from your soup can be shredded into wraps, salads, or even turned into a quick stir-fry with vegetables.

Get creative and don't feel boxed in by the original plan — this is where the fun of Paleo cooking really starts. Being flexible and resourceful with your ingredients helps reduce food waste and makes the most of your time and budget.

Stocking a Paleo-Friendly Pantry

While your fridge will likely be full of fresh produce and protein, don’t overlook the importance of a well-stocked pantry. Keep staples on hand so you can whip up quick meals or add extra flavour to your dishes at a moment’s notice. Consider keeping the following items in your Paleo pantry:

Coconut milk (full fat, no additives)
Tinned tomatoes or tomato paste (check ingredients)
Tinned wild fish like salmon or sardines (if tolerated)
Herbal teas and organic coffee alternatives like dandelion root
Coconut aminos or apple cider vinegar
Natural nut butters (no sugar or seed oils)

Eating Out While Sticking to Paleo

Even with the best plans, you might find yourself needing to eat out. Luckily, more restaurants are accommodating dietary preferences, and with a few simple strategies, you can keep things Paleo without the stress.

Look for grilled meats, salads with olive oil and lemon dressing, or dishes that can be easily modified. Skip the bread, fries or creamy sauces unless you're confident in the ingredients. If unsure, don't be afraid to ask your server about the oil used or for simple substitutions. Many places are happy to serve vegetables instead of grains or legumes.

Staying Hydrated Throughout the Week

It's easy to forget hydration when planning meals, but drinking enough water is essential to support digestion and overall health on a Paleo diet. Herbal teas, infused water (think cucumber and mint or lemon and ginger), and bone broth all contribute to hydration and nutrient intake.

Avoid sweetened drinks, fruit juice, and even many “health drinks” that sneak in hidden sugars. A great habit is to start the day with a big glass of water, especially before breakfast. It sets a healthy tone for the rest of the day.

Preparing for Guests on a Paleo Diet

When hosting friends who aren’t Paleo, it’s tempting to stray from your usual food choices to accommodate them. But in most cases, your guests will appreciate your effort and might be curious to try something different.

To keep everyone happy, focus on meals that feel familiar but are made using Paleo ingredients. Think burgers wrapped in lettuce instead of buns, roast dinners without gravy thickened with flour, and dessert made with coconut cream and berries. Serve a few crowd-pleasers — like your Friday night Paleo pizza or Saturday barbecue — and most people won’t even realise they’re eating Paleo.

Reflecting on Your Weekly Plan

Once the week wraps up, it’s worth reflecting on what worked well and what you’d change for next time. Did certain meals take too long to prepare? Were there enough leftovers to get you through busy days? Did any particular dish stand out as a new favourite?

Meal planning isn’t about perfection — it’s about setting yourself up for success and learning as you go. Over time, it becomes second nature, and your weekly plan evolves to match your lifestyle and preferences. Keep a notebook or spreadsheet to jot down ideas for future weeks and adjust your shopping habits accordingly.

Ready to Try It Yourself?

If you haven’t already, why not give this 7-day Paleo menu plan a go yourself? Whether you follow it exactly or use it as inspiration, it’s a great way to bring structure, enjoyment, and variety to your Paleo lifestyle. Let me know your own favourite combinations — and if you have visitors, don’t be surprised if they leave inspired to try Paleo themselves!

What do you think of my proposed Menu Plan? I’d love to hear your favourite Paleo dishes! Do you create a weekly Paleo meal Plan?

Atkins diet v paleo primal differences comparision-min

9 Reasons Why Paleo isn’t Atkins

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Now that more people have heard of Paleo, I've notice it is often assumed to be a different name for the Atkins Diet. “Oh, so you’re doing Atkins…”. Well actually, no. I follow a Paleo Diet, which is completely different to Atkins.

1. Low-Carb?

The main difference between Paleo and Atkins is that Atkins IS low-carb. In the induction phase (the initial two weeks), less than 20g of carbs a day are consumed, rising to about 20g – 60g a day in the Ongoing Weight Loss Stage. This is designed to keep the body in a state of Ketosis, which seems to be very beneficial to achieving weight-loss. Whilst a great number of people do eat a low-carb Paleo diet (keeping carbs under 50g a day seems popular); Paleo is not a low-carb diet tweet this quote Indeed, a lot of people, particularly Paleo athletes and crossfitters, eat a far higher carb ratio (though obviously these carbohydrates come from foods like sweet potatoes and fruit – rather than refined carbs).

2. Counting, Counting, Couting…

As carbs rule on Atkins, counting is essential. An Atkins diet requires measuring, weighing and recording of the carbohydrate content of everything that’s eaten. Paleo is just about eating real food and avoiding grains, legumes and dairy – so no weighing, counting, measuring and journaling is required. So. Much. Easier.

3. Grass-Fed, Organic?

A Paleo diet is all about food quality. Meat in particular, is ideally grass-fed and organic. Processed, grain-fed, intensively farmed meat is to be avoided. On Atkins however, the source of the food isn't of such importance (though they do seem to be paying more attention to quality).

4. Processed?

A simple “is it Paleo” test can be resolved like this: if it’s in a packet, it probably Paleo tweet this quote . If it’s in a packet, it could well be Atkins. Atkins have a whole rage of processed convenience foods, that meet the Atkins low-carb rule; but would fail miserably to be classed as Paleo foods, with their long list of ingredients.

5. Allowable Foods

Whilst a Paleo diet omits grains, legumes and (sometimes) dairy, on an Atkins diet, these are all permissible – providing they are low in Calories. You can consume sweeteners, diet soda, seed oils, soy, Atkins chocolate bars, Atkins crisps – and lots of other very un-Paleo foods on Atkins.

6. Purpose

I also think the purpose of the plans is very different. Atkins followers tend to be following the plan for weight-loss – once they get to their goal weight, they generally stop eating an Atkins Diet. Paleo however, attracts followers for many reasons. Weight loss is definitely a driver, but many people come to Paleo to improve their athletic performance too. Health is a key motivation for many looking to reverse/ improve health issues such as diabetes, allergies and autoimmune conditions.

7. For Life, Or Just For a Bikini?

Generally, Atkins seems to be followed until weight-loss goals are achieved. Paleo is more of a lifestyle; a way of eating and living that is easy to follow forever.

8. Not Just Eating

It’s also important to bear in mind that as well as nutrition, fitness, strength, stress-reduction, balance, sleep and sunshine are amongst the lifestyle factors that Paleo addresses. Atkins appears to be primarily focused on diet, rather than lifestyle factors.

9. Paleo-Atkins?

It is possible to be Paleo-Atkins; but many people are also Paleo-not-Atkins.

Have people told you “oh, Paleo – that’s like Atkins”, when you tell them how you eat? Have you ever tried Atkins? I’d love to hear your thoughts and experiences on Atkins and Atkins V Paleo in the comments below!

319 Paleo Foods – The Definitive Paleo Food List

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I created this Paleo Food List after getting fed up with people commenting on how restrictive they think my Paleo diet must be. Especially when you consider that the bulk of a SAD diet seems to contain just one ingredient: Wheat.

Bread, pasta, pizza, cakes, cookies, pretzels, muffins, scones, breakfast cereals, donuts, waffles and crackers – they are all made with wheat. Hardly variety.

I’ve put this post together to try to demonstrate just how much variety a Paleo diet includes. All it omits is grains, legumes and (for some) dairy. Which means it includes literally hundreds of completely different types of foods.

The basic “Paleo Food List” contains Meat, Fish, Eggs, Nuts, Seeds, Vegetables and Fruit – which I’ve listed 319 different examples of; both different varieties – and in the case of meats different cuts.

Leafy & Salad Vegetables

Amaranth, Arugula, Beet greens, Bok choy, Broccoli Rabe, Borage greens, Brussels sprout, Cabbage, Catsear, Celery, Celtuce, Ceylon spinach, Chaya, Chickweed, Chicory, Chinese Mallow, Chrysanthemum leaves, Collard greens, Corn salad, Cress, Dandelion, Endive, Fat hen, Fiddlehead, Fluted pumpkin, Garden Rocket, Kale, Komatsuna, Kuka, Lagos bologi, Lamb's lettuce, Land cress, Lettuce, Lizard's tail, Melokhia, Miner's Lettuce, Mizuna greens, Mustard, Napa cabbage, New Zealand Spinach, Orache, Pak choy, Paracress, Poke, Radicchio, Sea beet, Sea kale, Sierra Leone bologi, Soko, Sorrel, Spinach, Summer purslane, Swiss chard, Tatsoi, Turnip greens, Watercress, Water spinach, Winter purslane and Yarrow

Flowers and flower buds

Artichoke, Broccoli, Caper, Cauliflower, Courgette flowers and Squash blossoms

Bulb and stem vegetables

Asparagus, Cardoon, Celeriac, Celery, Elephant Garlic, Florence fennel, Garlic, Kohlrabi, Leek, Kurrat, Lotus root, Nopal, Onion, Pearl onion, Prussian asparagus, Spring Onion/Scallion, Shallot, Welsh onion and Wild leek

Root and tuberous vegetables

Bamboo shoot, Beetroot, Burdock, Broadleaf arrowhead, Camas, Canna, Carrot, Cassava, Chinese artichoke, Daikon, Elephant Foot yam, Ensete, Ginger, Hamburg parsley, Horseradish, Jerusalem artichoke, Jícama, Mashua, Parsnip, Pignut, Prairie turnip, Radish, Rutabaga, Salsify, Scorzonera, Skirret, Swede, Sweet Potato or Kumara, Taro, Ti, Tigernut, Turnip, Ulluco, Water chestnut, Yacón and Yam

Sea vegetables

Aonori, Carola, Dabberlocks or badderlocks, Dulse or dillisk, Hijiki, Kombu, Laver, Mozuku, Nori, Ogonori, Sea grape, Sea kale, Sea lettuce and Wakame

Other Vegetables/ Fruits

Bell pepper, Bitter melon/Bitter gourd, Chayote, Courgette, Cucumber, Ivy Gourd, Eggplant/Aubergine/Brinjal, Luffa, Pumpkin, Squash, Sweet pepper (Capsicum), Tinda, Tomatillo, Tomato and Winter melon

Fruits

Apple, Apricot, Avocado, Banana, Bilberry, Blackberry, Blackcurrant, Blueberry, Currant, Cherry, Cherimoya, Clementine, Date, Damson, Dragonfruit, Durian, Eggplant, Elderberry, Gooseberry, Grape, Grapefruit, Guava, Huckleberry, Jackfruit, Jambul, Kiwi fruit, Kumquat, Lemon, Lime, Lychee, Mandarine, Mango, Cantaloupe melon, Honeydew melon, Watermelon, Rock melon, Nectarine, Orange, Peach, Pear, Pitaya, Plum, Pomegranate, Purple Mangosteen, Raspberry, Redcurrant, Rambutan, Satsuma, Star fruit, Strawberry, Tangerine and Ugli fruit

Beef

Blade Steak, boneless, Blade Oyster Steak, Blade Roast, Chuck Steak, Chuck Roast, Rib Roast, bone in, Rib Eye Steak, Rib Eye Roast, Rib Steak, Rib Roast, Sirloin Steak, T-Bone Steak, Sirloin Steak, boneless, Sirloin Roast, boneless, Fillet Steak, Fillet, Rump Steak, Topside Steak, Topside Roast, Silverside, Round Steak, Brisket and Skirt Steak

Lamb

Neck rosettes, Shoulder roast, Shoulder roast, boneless, Forequarter roast of chops, bone-in, Forequarter chops, Best neck cutlets, Rib loin cutlets, Rib loin (rack) roast, Rib loin chops, Rib loin roast, Mid loin chops, Mid loin roast, Chump chops, Chump roast, Leg roast, bone-in, Leg steak, Leg chops, Shank, bone-in and Lamb Breast

Pork

Foreloin roast, Foreloin chop, Loin roast, bone in, Loin chops, Rump chop, Rump steak, Leg chop, Leg steak, Leg, Hock, Trotter, Hand, Belly, Bacon and Ham

Chicken

Whole Chicken, Halves, Breast Quarters, Split Breast, Split Breast without Back, Boneless, Skinless Breast, 8-Piece Cut, Whole Chicken Wing, Wing Drummettes, Wing Mid Section with Tip, Wing Mid Section, Whole Chicken Leg, Boneless, Skinless Leg, Thigh, Boneless, Skinless Thigh, Drumsticks and Giblets

Other Meats

Alligator, Bear, Bison, Crocodile, Duck, Elk, Emu, Goat, Goose, Kangaroo, Ostrich, Pheasant, Quail, Rabbit, Rattlesnake, Reindeer and Venison

Offal/ Organ Meats

Liver, kidney, heart, sweetbread, brain and tripe

Fish

Bass, Dogfish , Eel, Flounder, Haddock, Hake, Halibut, Herring, Hoki, Krill, Lobster, Mackerel, Mackerel icefish, Monkfish, Mullet, Mulloway, Mussels, Nephrops, Oysters, Perch, Pikeperch, Plaice, Pollock, Prawn, Red Snapper, Rock lobster, Sablefish, Saithe, Salmon, Sardines, Scallops, Sea bass, Shark, Shellfish, Shrimp, Sole, Sunfish, Swordfish, Toothfish, Trout and Tuna

Oils and Fats

Avocado oil, bacon fat, butter, coconut oil, ghee, lard, tallow, nut butters, walnut oil, macadamia oil, olive oil and coconut milk/ cream

Eggs

Hens eggs, duck eggs and goose eggs

Nuts & Seeds

Almonds, pistachios, macadamia nuts, brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, chestnuts, cashews and hazelnuts

Quite some variety, isn't it?

When you consider the number of different ways you can prepare and cook your Paleo ingredients – the recipe potential is unlimited.

Have I missed off any of your favourite Paleo foods? Or do you disagree with some of the foods I've included? Let me know in the comments!

Paleo Breakfast Salmon Burgers recipe mushrooms-min

Paleo Breakfast Recipe: Easy Salmon Burgers

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Real food summit online paleo primal event underground wellness

Announcing The Real Food Summit

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After the fantastic Paleo Summit a few months ago, Sean Croxton is about to launch another health conference – the Real Food Summit. This is aimed at anyone interested in real, whole food and is free to attend.

There are so many great speakers I’m really looking forward to learning from, including:

• Chris Kresser talking about the importance of fish and seafood
• Paul Check on how eating whole foods impacts your mind, body, and soul
• Jeffrey Smith on genetically modified foods
• Mark McAfee talking about how raw milk can heal a broken immune system
• Chris Masterjohn on the nutritional wisdom of Weston A. Price

There are a total of 27 video presentations that will be free to watch during the nine-day summit, by different speakers on many different topics. The Real Food Summit starts in a few days time, on Sunday 8th July (AKA Monday 9th July for those of us in Australia).

Pre-register here if you’re interested in attending the free event – and as an extra bonus everyone who pre-registers will receive a presentation by real food farmer and activist Joel Salatin called “Real Food Defined”

I think this will be a great summit to attend for those already into Paleo, but also to share with those friends and family interested in Paleo, but not quite ready to change their diets…

Have you signed-up to the Real Food Summit yet?

Why Online Summits Like This Matter

With so much conflicting information about health, nutrition, and wellness online, events like the Real Food Summit offer a much-needed opportunity to hear from credible experts in one place. The lineup includes experienced practitioners, researchers, and thought leaders who bring both scientific understanding and real-world insights. Whether you’re just starting your journey into clean eating or you're a seasoned Paleo veteran, there's always more to learn and apply to your own lifestyle.

What makes this kind of summit particularly valuable is the diversity of perspectives. You’ll find talks focused on ancestral diets, gut health, metabolic healing, sustainable farming, and food politics — all presented in an accessible way that’s grounded in practical advice. With speakers from different backgrounds, you'll get a more well-rounded understanding of how real food affects not just your physical health, but your mental wellbeing and the planet too.

How to Make the Most of the Real Food Summit

If you're planning to attend, there are a few ways you can get the most value out of the summit:

Schedule time to watch – With 27 presentations available over nine days, it helps to look at the schedule in advance and block out time to tune in. Even setting aside 30–60 minutes per day will help you absorb more.
Take notes – Jot down your key takeaways, favourite quotes, and ideas you'd like to research more. This can be especially useful if you want to implement new strategies into your Paleo lifestyle.
Share with others – If a particular talk resonates with you, consider sharing it with friends or family. It could be a great conversation starter and a gentle way to introduce others to real food principles.
Engage with the speakers – Many of the presenters are active online and welcome discussion. If something stood out to you or raised a question, reach out to them via their social media or websites for further engagement.

Spotlight on Key Topics to Watch

With such a wide-ranging lineup, it’s helpful to keep an eye on the sessions most relevant to your goals. For example:

Chris Kresser’s presentation on seafood is ideal if you’re trying to include more nutrient-dense marine foods in your diet. He’s known for explaining complex science in a way that’s easy to understand.
Jeffrey Smith’s talk on GMOs is especially timely in Australia, as consumer awareness around food labelling and genetically modified ingredients continues to grow.
Paul Chek’s discussion about the emotional and spiritual effects of eating whole food may resonate if you’re exploring the mind-body connection or holistic health approaches.

Other speakers cover everything from the gut microbiome to hormone health, making this a uniquely comprehensive experience. Whether you're curious about intermittent fasting, fermented foods, or natural immunity, you'll find sessions that spark your interest and deepen your understanding.

Real Food vs. Processed Convenience

The summit also offers a valuable counterpoint to the modern food environment. Despite growing awareness, ultra-processed convenience food continues to dominate supermarket shelves and marketing campaigns. Events like this challenge the narrative that quick, cheap food must come at the expense of health.

Instead, you’ll hear about the value of returning to traditional food preparation methods — from slow-cooked broths and fermented vegetables to sourcing ingredients locally and seasonally. These ideas align closely with the Paleo framework, where food is chosen for its nutritional quality, not its packaging or shelf life.

Who Will Benefit from Attending?

While the Real Food Summit is a fantastic resource for those already living a Paleo or ancestral lifestyle, it’s also a gentle introduction for friends or family members who are curious but hesitant. Unlike some stricter diet approaches, the summit embraces a wide interpretation of “real food” that welcomes a variety of preferences and starting points.

For example, someone interested in organic produce or reducing sugar might enjoy talks by Sarah Ballantyne or Mark McAfee, while someone keen on learning how diet influences mood and sleep could be drawn to more holistic sessions. It’s a good idea to share the registration link with others and perhaps even watch a few sessions together to prompt discussion and reflection.

Supporting the Real Food Movement

By attending events like this and sharing what you learn, you're contributing to a much broader shift in how we think about health and food. The more people who demand transparency, nutrition, and sustainability in what they eat, the more likely we are to see meaningful change in food systems, policy, and education.

Many of the summit's speakers are also directly involved in activism, regenerative agriculture, and public health initiatives — so your attention and support help amplify their message. You might even come away inspired to start a garden, join a local co-op, or advocate for better food choices in your own community.

Looking Beyond the Summit

Once the event wraps up, it’s worth taking some time to revisit your notes and see what you want to integrate into your life. That could mean experimenting with new recipes, sourcing different types of food, or simply being more mindful of how you eat. Some presentations will likely offer replays or transcripts, especially if you register early, so make sure you access everything you can while it’s available.

If the summit energises you, keep an eye out for follow-up events or related conferences. Many of the presenters run their own workshops, podcasts, or online communities — a great way to stay connected and keep your momentum going.

Have You Registered Yet?

With so many valuable insights packed into a single event, the Real Food Summit is a rare opportunity to learn from the best — for free. It doesn’t matter where you are on your health journey, this summit is bound to offer something new and actionable.

Click here to pre-register now and gain immediate access to Joel Salatin’s bonus talk, “Real Food Defined.” Make sure to check your inbox for summit updates and schedule announcements. Let’s celebrate real food together — from paddock to plate, farm to fork.

21 Paleo Diet Lunch Ideas Primal Paleo Network recipes-min

21 Paleo Lunch Ideas

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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!

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.

Un-Paleo Hospital Food

16 Comments

One of my favourite blogs is Notes from a Hospital Bed, which was started by a journalist during a long stay in a UK hospital. You won't be surprised to hear that he wasn't served Paleo Hospital Food!

The blogger was shocked about the food he was served each day, so took photos and posted them on his blog.

Images by Notes From A Hospital Bed

In hospital good nutrition is obviously paramount to enable patients to recover and regain strength. Hospitals obviously don't serve Paleo food (but hopefully in the not too distant future they will?), but even by Conventional Wisdom the food served in hospital leaves a lot to be desired.

When I had a short stay in hospital a couple of years ago I found it very hard to navigate the food options. Everything on offer was geared towards a low-fat agenda. The other key principle was that all of the food was quick and easy to prepare – and had long shelf lives. This meant everything was pre-packaged along with lots of undesirable ingredients.

I really feel for people in hospital – at the time they need good nutrition the most, they are all too often being given sub-standard food.

What Should Hospital Food Look Like?

At a time when patients are at their most vulnerable, every bite matters. Nutrition plays a critical role in healing, immune support, and overall recovery. Yet hospital food often seems stuck in a time warp — full of low-fat margarine sachets, powdered mash, and ultra-processed desserts. There’s a huge opportunity for hospitals to rethink the way they nourish patients by focusing on fresh, nutrient-dense, whole foods — many of which align naturally with a Paleo template.

Imagine a hospital menu featuring bone broth as a starter to support gut health and collagen repair. Or slow-cooked meats with a side of steamed seasonal veg, all drizzled with olive oil. Instead of white bread and jelly, patients could enjoy roasted sweet potato, avocado, or a simple chia pudding for dessert. Meals like these are far more likely to support recovery — not to mention satisfy the taste buds.

The Problem with Processed Hospital Meals

One of the biggest challenges with current hospital food is its reliance on pre-packaged, heavily processed items. These are typically chosen for cost, shelf life, and ease of preparation — not nutrition. Many contain hydrogenated oils, synthetic additives, thickeners, preservatives, and added sugar. These ingredients may tick the box on paper for “calories provided”, but they fall short when it comes to actual nourishment.

Meals are often loaded with refined carbohydrates, but sorely lacking in quality protein, healthy fats, and micronutrients. And when fat is included, it’s rarely the good kind — you’re more likely to see canola spread than a dollop of grass-fed butter or coconut oil. Add to this the common practice of overcooking vegetables until they’re grey and limp, and it’s easy to see why patients feel underwhelmed and undernourished.

How the Paleo Approach Could Improve Patient Outcomes

Adopting a more Paleo-aligned menu in hospitals doesn’t mean everyone has to go full carnivore or ditch carbs entirely. Rather, it’s about replacing processed fare with whole, real ingredients — something that benefits all patients, regardless of dietary preference.

The benefits of a Paleo-style hospital food approach might include:

Faster healing thanks to nutrient-dense meals rich in zinc, vitamin A, protein, and omega-3 fats
Better blood sugar control for post-surgical patients or those managing chronic illness
Fewer digestive issues from avoiding problematic ingredients like gluten, seed oils, and excess sugar
Improved patient satisfaction by offering meals that feel nourishing, familiar, and flavourful

Examples of Paleo-Inspired Hospital Meals

Some hospitals overseas are starting to rethink their food offerings. While not labelled as “Paleo,” these changes align with many of the same principles — whole, unprocessed ingredients and a focus on quality protein and veg. Here are a few sample meals that could fit well in a Paleo hospital food pilot:

Grilled chicken thigh with pumpkin mash, steamed zucchini and a drizzle of olive oil
Oven-baked salmon with lemon, sautéed spinach, and roasted carrots
Breakfast of scrambled eggs, avocado, and grilled tomato
A light broth-based soup with shredded beef, carrots, and herbs
Snack of fresh fruit and a handful of activated nuts

These meals are simple, easy to batch cook, and free from the ultra-processed additives found in typical hospital fare. And best of all — they actually taste good.

How Can Change Happen?

There are several barriers to overhauling hospital food, including budget constraints, supplier contracts, outdated guidelines, and a lack of nutritional education among food service staff. But positive change is possible. It begins with advocacy and awareness — from both healthcare professionals and patients.

Some steps that can support progress include:

Training kitchen staff in whole food preparation and safe handling of fresh produce and meat
Allowing patients more menu flexibility to cater to dietary needs beyond standard hospital diets
Encouraging local procurement of fresh, seasonal ingredients where possible
Updating hospital nutrition guidelines to reflect current evidence on fat, sugar, and processed food impacts

In Australia, some private hospitals and health centres are beginning to move in the right direction, offering fresher and more diverse options. But there’s still a long way to go, especially in public hospitals where funding and policies remain major obstacles.

What You Can Do If You're in Hospital

If you or a loved one is admitted to hospital and trying to stick to a real food or Paleo-style diet, it’s worth having a plan in place. Here are some practical strategies:

Ask for simple substitutions – Many hospitals will swap white bread for fruit, or margarine for extra veg if requested
Bring snacks – With permission, keep a stash of compliant foods on hand like boiled eggs, jerky, or nuts
Enlist help from visitors – Ask a friend or family member to bring in a nourishing meal made with real ingredients
Speak up – Feedback on hospital food matters, and dietary preference forms or patient surveys are one place your voice can be heard

While you might not get a grass-fed steak or wild-caught fish on your tray anytime soon, these small changes can help you stay as close to your real food values as possible during your stay.

Let’s Keep the Conversation Going

The more we talk about hospital food — and the more we demand real, nutrient-dense meals — the sooner we’ll see lasting change. Paleo is about more than six-pack abs or elimination diets. At its heart, it’s a return to food that nourishes, strengthens, and heals. And where better to start that shift than in hospitals?

If you've had a hospital experience that went against your food values, or you've found creative ways to stick to real food while recovering, I'd love to hear your story. Let's push for a future where good nutrition is part of the prescription — not an afterthought.

If you've been in hospital, what was the food like? Were you able to keep it Paleo? Perhaps one day there will be a Paleo Hospital Food option?

Kitchen Heaven or Kitchen Hell?

6 Comments

As I mentioned in my Paleo Pets post, I’m currently house sitting and looking after someone’s dogs

I always look in peoples shopping trolleys with interest, but living in someone else’s house offers such a unique insight into what people really eat. The pantry in the house I'm staying in could not be any further from mine. And I find it really sad.

Obviously fresh food was used up before they left, but even so, it appears that almost all of the families meals come from tins, packets and jars, with expiry dates far into the future and lists of ingredients I don’t recognise.

The kitchen counters are full of gadgets like toasters, popcorn makers and microwaves – all absent from my kitchen. Meanwhile gadgets that I rely on in my kitchen are no where to be seen – a blender for soup and sauces; weighing scales for trying out new recipes; a big stockpot for broths and a slow cooker are very evidently missing. Instead of measuring cups and a julienne peeler I've found a pizza cutting wheel and an ice cream scoop.

The pantry is filled with a fat fearing agenda. There are all sorts of fat-free, reduced fat and low-fat instant options. Even the olive oil is “light” – but of course the fat of choice appears to be canola oil. The spread options (for bread, I presume) are low fat margarines. There is a shelf full of cereals, all boasting some amazing health benefits (and lots of mention of wholegrains) on their packaging.

I've been really surprised to find the herbs and spices (of which I have a rather large, regularly refilled collection in my own kitchen) consists of just a packet of cooking salt and an unopened jar of black peppercorns. I suppose when you reheat and eat out of packets and jars, all the taste you need is provided for, by the unrecognisable ingredients listed on the packet. With some good meat or fish, vegetables and a handful of the Paleo ingredients I can use my herbs and spices to make literally hundreds of completely different meals, with far superior tastes to anything the packets could provide.

Water doesn't appear to be the drink of choice, judging by the collection of shockingly coloured cordial bottles and shelf of soft drinks bottles.

The other interesting comparison is in the cooking materials themselves. Plastic (for use in the microwave and for storing food) is in almost exclusive use, and most of the cookware is non-stick. I used to use this type of cookware too – until I started to replace my pots and pans with safer options.

Tellingly the kitchen also houses two medicine cupboards full of all sorts of medications. My medical supplies are housed in a small container and consist of paracetamol (not used this year as I just don’t get headaches any more), some old forgotten about inhalers (my asthma disappeared without trace a couple of years ago), some out of date antihistamines (my allergies have also disappeared) and some plasters (bandaids for any Americans in the house).

I can’t accept it takes too long to bother to prepare proper food, it definitely isn't more expensive than buying everything in packet form. I think for some people opening and reheating from a packet has just become a sad habit, that is hard to break.

The effort to buy low-fat and “healthy” cereals clearly indicates an desire to be healthy – it’s just sad that the intention has failed so strongly in execution.

Have you seen such a SAD kitchen recently? Do you think this is typical?

Paleo diet friendly pet food animals dogs cat grain free-min

Paleo Pet Food

37 Comments

I'm looking after some dogs at the moment, in the owners home. I'd assumed animal nutrition – Pet Food – would be difficult to get wrong – but I couldn't have been more incorrect with that assumption.

Surely dogs are supposed to eat raw meat? That would make a lot of sense, as in the wild what else would they eat?

The tins of dog food we've been left contain the following ingredients:
Meat including chicken, beef, lamb and pork; vegetables; vegetable protein; pasta; vegetable oil; cereal; gelling agents; gluten; vitamins & minerals; vegetable fibre; flavours; colouring agents.
Looking at some other brands of Pet Food, these certainly aren't the worst either.

We've also been instructed to boil up pasta and add it to the food to keep the weight of the dogs down. This is, apparently, on instruction of the vet. I can't think of a single good reason to give animals pasta.

Sadly as these aren't my dogs I can't change their menu, but it has made me wonder how different the dogs would be on a different diet – and what the ingredients in their food is doing to them?

Why Pet Food Ingredients Matter More Than You Think

Most commercial pet foods are formulated for convenience, long shelf life, and mass production — not necessarily the long-term health of the animal. Just like with processed human food, these products often prioritise cost and palatability over quality. While the label might show a high percentage of meat, the fine print often tells a different story.

Take a closer look, and you'll likely see vague ingredients like “meat derivatives” or “animal by-products.” These may include offcuts, organs, or even unidentifiable parts of multiple animals, all processed at high heat, reducing nutritional integrity. Add to that grain fillers, artificial colours, preservatives, thickeners, and sweeteners, and you’ve got a product that may keep your pet alive — but not necessarily thriving.

The Case for a Species-Appropriate Diet

Dogs, while technically omnivores, evolved primarily as carnivorous scavengers. Their teeth, jaw motion, and short digestive tracts are all designed for digesting animal protein, fat, and bones. Cats are even more strict in their requirements — they are obligate carnivores, meaning they must eat meat to survive.

Feeding them diets high in pasta, cereal, or vegetable protein goes completely against their biology. Just as humans feel better avoiding ultra-processed food, pets benefit immensely from eating closer to what their bodies are designed for. When pets are transitioned to a more natural, species-appropriate diet, many owners report improved coat health, reduced allergies, better breath, increased energy, and even behavioural improvements.

What is a Raw or Whole-Food Pet Diet?

Raw feeding is based on the principle of mimicking what a dog or cat would eat in the wild — fresh meat, organs, bones, and a small amount of plant matter. A typical raw dog diet might include:

Raw meaty bones (chicken necks, lamb ribs, turkey wings)
Muscle meat (beef, lamb, kangaroo, chicken, etc.)
Organ meats (liver, kidney, heart — small amounts)
Blended vegetables like leafy greens, carrots or zucchini (optional)
Eggs and occasional fish for variety

For cats, the focus is almost entirely on meat and organs, without vegetables or grains. It's important to ensure variety and balance — especially with calcium from bones or added supplements — but when done correctly, this approach supports overall wellbeing far more effectively than dry kibble or tinned food ever could.

Common Issues with Commercial Pet Foods

Many of the health problems we see in pets today are likely linked to their highly processed diets. Consider the parallels with the Standard Australian Diet — high in carbs, additives, and low-quality oils. Pets are now commonly suffering from:

Allergies and chronic itching
Obesity and related joint issues
Pancreatitis and inflammatory conditions
Digestive issues, including diarrhoea and constipation
Dental disease from dry biscuits marketed as teeth-cleaning

It’s no surprise that when pets are moved onto a real food diet, these symptoms often improve dramatically. Just like humans, animals thrive on nutrient-dense food that hasn’t been stripped of its goodness through extreme processing.

Why Some Vets Still Recommend Pasta

While many vets are open-minded and nutrition-focused, the curriculum in most veterinary schools includes very little in-depth study of real food feeding. Instead, students are often taught nutrition through pet food industry representatives, leading to a bias toward big-brand processed pet foods.

Veterinarians may recommend foods like pasta or grains in an attempt to manage weight by increasing volume without increasing calories. But this often masks the underlying issue — inappropriate food choices in the first place. High-carb fillers can spike blood sugar, increase inflammation, and leave pets undernourished despite appearing well-fed.

Making the Switch to Natural Pet Food

If you’re considering transitioning your pet to a real food or raw diet, it’s best to do it gradually. Start by adding small amounts of raw or gently cooked meat to their current meals and slowly reduce the processed food over the course of a week or two. Make sure you research the right ratios and, if necessary, consult a holistic or integrative vet who specialises in nutrition.

Many pet owners find success with homemade raw meals, but there are also several Australian companies offering pre-made, balanced raw meals that are ready to serve. Look for options that contain identifiable ingredients — real meat, organs, vegetables (if applicable), and no fillers, colours, or preservatives.

What About Cost and Convenience?

While it might seem like feeding your pet a raw or whole-food diet would be more expensive, it often works out comparable in the long run. Consider this: you’re likely to save on vet bills, medications, and expensive specialty foods designed to treat symptoms caused by poor nutrition.

Buying meat in bulk, using cuts not in high demand for human consumption, and rotating ingredients helps keep costs down. You can also prepare meals in advance and freeze them in portions, making the process efficient and budget-friendly.

Pets Thrive on Real Food

Switching to a more natural diet can be one of the most rewarding things you do for your pets. It’s not about being extreme or striving for perfection — it’s about acknowledging that just like us, animals are biologically designed to eat real food. They deserve the same care and attention we give ourselves when it comes to nutrition.

If you're dog-sitting or caring for someone else's pet, you may not have control over what they eat — but you can start the conversation. Share what you've learned and how you've seen positive changes in your own pets. The more people begin to question the contents of commercial pet food, the more the industry will be pushed to evolve.

Whether you feed your pets a fully raw diet or simply add more whole food elements to their meals, every small step matters. Just like humans benefit from trading packets for produce, your pets will too.

Have you got dogs, cats or other pets? What Pet Food do you feed them? I'd love to hear what happened if you changed their diets to a more natural way of eating.