Paleo Archives - Page 27 of 34

Welcome to the Paleo hub – your starting point for everything related to the Paleo lifestyle. Whether you’re just getting started or looking to refine your approach, this section brings together insightful articles, tips, and resources to help you eat, move, and live in a way that aligns with your evolutionary biology. From understanding the core principles of ancestral eating to busting myths and navigating modern challenges, explore everything from grain-free nutrition and primal habits to sleep, stress, and movement – all backed by science and real-life experience. Whether you’re looking for simple swaps, deep dives into Paleo science, or motivation to stay on track, you’ll find it all here.

Salicylates & Paleo

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Salicylates occur naturally in plants as a defence mechanism, to protect the plant against any threat such as disease or pests. Most people have no issues with eating plants containing Salicylates – but some people however can experience all sorts of problems from these natural chemicals, from migraines, hives, IBS, asthma and even sleep issues and ADHD. Since aspirin and NSAID’s are Salicylates, most people with these intolerances will react badly to these drugs.

If I eat a lot of foods containing high levels of Salicylates, my skin becomes itchy, swollen and covered in hives. Since I've been eating a Paleo diet I've not had a bad reaction and I'm conscious to reduce my consumption of the foods that I know are high in Salicylates – and seem to affect me the worst. Unfortunately (because they are a favourites) tomatoes seem to be a particular trigger. Other people with Salicylate sensitivity seem to react in different ways to different foods.

It appears that in those with Salicylate sensitivity, there is an acceptable level of exposure to foods containing high levels – but once “too large” a dose of the high Salicylate food is eaten the effects of the sensitivity kick in. I can eat a tomato based sauce with no problems, but if I eat several meals in a row containing high levels of these foods, my skin starts to break out in hives! People with Salicylate sensitivity seems to have very varied tolerance levels.

Salicylates and Paleo

As Salicylates are naturally occurring, this is one intolerance that a Paleo or Primal diet can’t solve. However, processed food often contains ingredients high in salicylates, so a Paleo diet enables you to control and know exactly what you are eating. It’s certainly possible to eat a low Salicylate Paleo diet as there are plenty of foods that contain negligible, low or moderate levels of Salicylates.

Food High In Salicylates

Broadly speaking, foods such as tomatoes, peppers, capsicum, cucumber, sweet potato and watercress seem to be high in Salicylates. Lots of fruits have high levels, particularly dried fruit. Coconut and olive oil are also reported to contain high levels of Salicylates, though I've never had a reaction from them and use these oils almost everyday. Fortunately meat (in a Paleo – i.e. unprocessed) capacity seems to contain very low levels.

A Low-Salicylate Paleo Diet

With some planning and substitutions, there’s no reason not to keep a Paleo diet low in Salicylates. One of the hardest things to replace is tomatoes (also a nightshade), as tomatoes are a common base for sauces and recipes. I've been experimenting with some tomato-free Paleo sauces and will share the recipe I've come up with tomorrow. It’s definitely possible to make a tomato-like sauce without tomatoes!

Do you have a Salicylate intolerance? I’d love to hear which foods you are sensitive to and how you incorporate this into your Paleo diet.

Paleo Diet Primal Restaurant Options Choices Best Worst-min

The Best (and Worst) Paleo Restaurants

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

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

The Menu

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

Mix & Match Paleo Options

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

Un-Paleo Sauces

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

Ask, Ask and Ask Again!

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

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

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

Korean BBQ/ Mongolian BBQ/ Brazilian BBQ

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

Steakhouses

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

Indian

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

Burgers

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

Thai

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

Mexican

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

Japanese

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

Seafood Restaurants

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

And the Worst Restaurant Type For Paleo Options?

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

Chinese

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

Making Paleo Work—Even When You’re Eating Out

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

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

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

Paleo Dining Tips for Eating Out with Confidence

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

Choosing the Right Restaurant

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

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

What to Watch Out For

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

Seed oils (often used in dressings, marinades and for cooking)
Gluten or wheat-based thickeners
Soy sauce and other soy products
Sugar and sweet sauces
Dairy, especially cream-based sauces

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

Smart Paleo Substitutes in Restaurants

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

Swap grains for veg: Ask for zucchini, broccoli, or seasonal greens in place of pasta, rice or bread.
Skip the bun: Burgers are fine — just ask for no bun and double salad instead of chips.
Choose grilled over fried: If the protein is crumbed or battered, ask for a grilled version if available.
Order simply: Dishes like grilled steak or salmon with steamed veggies are both safe and satisfying.
Go bunless or bowl-style: Many cafés and burger spots now offer lettuce-wrapped options or “naked” versions.

Paleo Dining on the Go

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

Eating Out and Staying Social

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

Australian Paleo-Friendly Restaurant Chains

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

Grill’d – Go for a burger in a low-carb or lettuce bun, no sauces, add avo or egg.
Nando’s – Grilled chicken with a garden salad can work well. Skip the sauces.
Schnitz – Order a protein bowl without crumbing, with greens and no dressing.
Roll’d – Ask for a rice paper roll with no noodle filling, or go for a bun-less bowl with meat and veg.

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

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

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

Let’s build the ultimate Paleo restaurant guide together.

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

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Paleo Meetup Groups – Have You Joined Yet?

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

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

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

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

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

Here are the Australian Paleo Meetup groups

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

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

Why Joining a Paleo Meetup Can Transform Your Health Journey

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

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

What to Expect at a Paleo Meetup

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

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

Tips for Making the Most of Your Meetup Experience

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

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

Spotlight on Regional Meetup Opportunities

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

Canberra

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

Hobart

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

Darwin

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

Looking for Support Beyond Meetups?

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

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

Starting a Meetup in Your Area

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

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

Final Thoughts

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

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

Have you been to a local Paleo meetup event yet?

Gluten Free Athletes

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

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

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

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

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

Why Gluten-Free Eating May Give Athletes the Edge

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

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

Understanding Gluten Sensitivity in Sport

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

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

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

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

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

What the Research Says

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

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

Signs Gluten Might Be Affecting Your Performance

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

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

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

Fuel Sources on a Gluten-Free Paleo Diet

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

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

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

Preparing for the Transition

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

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

Are We Moving Towards a Gluten-Free Athletic Future?

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

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

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

80 Paleo Breakfast Ideas

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

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

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

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

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

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

Easy Paleo Breakfast Ideas

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

1. Bacon, eggs, avocado, mushrooms & tomato

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

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

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

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

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

7. Soft boiled eggs and wilted spinach

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

9. Sweet potato, sardines and a poached egg

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

11. Bake an egg in an avocado

12. Bone broth with an egg whisked in

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

14. Smoked haddock with poached eggs and wilted spinach

No Time?

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

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

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

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

18. Black Coffee

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

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

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

Grab & Go/ Travel

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

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

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

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

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

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

27. Coconut yoghurt

28. Take a halved avocado and a spoon

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

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

SAD Substitutes

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

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

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

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

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

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

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

Leftovers

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

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

Something Fancy

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

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

39. Or try sweet potato pancakes

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

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

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

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

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

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

46. My salmon burgers

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

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

49. Your favourite seafood & veggies

50. Serve scrambled eggs in an orange half

No Eggs!

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

51. Kippers and dried figs

52. Paleo Sausages and kimchi

53. Pan fried zucchini served with guacamole

54. Stuffed portobello mushrooms

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

56. Sausages with sauerkraut & stir fried veggies

57. Trout with mushrooms and tomato

58. Fry kidneys and serve with broccoli

all without eggs!

Intermittent Fasting for Breakfast?

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

Paleo Breakfasts For Kids (and big Kids alike!)

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

59. Egg & roasted vegetable soldiers

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

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

Paleo Vegetarian/ Vegan Options

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

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

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

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

65. Steamed broccoli with sweet potatoes

66. Mash up a hard-boiled egg with avocado

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

Fruit Friendly?

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

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

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

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

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

72. Wrap cubes of melon in prosciutto

Primal Breakfast Ideas

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

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

74. Apple and cheese is a winning combination!

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

76. Bacon and tomato wrapped in cheese and lettuce wraps

Drinkable Breakfasts

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

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

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

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

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

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

Is a Paleo Pregnancy Safe?

3 Comments

Many of the emails I get concern pregnancy, babies and children. It seems Paleo is becoming increasingly popular amongst those trying to conceive and expectant mothers keen to give their baby the best possible start.

I'm commonly asked if Paleo is safe during pregnancy and for breastfeeding mothers. Whilst I don’t have children and am certainly no expert, I always find these types of questions surprising, given that pregnant women have only been eating the current western diet (SAD) for about 33 generations. Of that it’s probably only the last two or three generations that our diet has “progressed” to include the vastly altered wheat most foods contained today, industrial seed oils, HFCS, soy and many of the other horrors that pass for a “balance diet” today. Shouldn't the question be “Is it safe to eat a Western diet when pregnant”

There are so many drugs and products for pregnant women – are they really necessary given that women have been having babies for thousands of years without needing any of these? It also seems that infertility and other such problems have only increased in recent years.

It must be very difficult for a woman to take a Paleo approach to pregnancy and bringing up a Paleo baby – when so many medical professionals are resolute about conventional wisdom

I was really interested to see Chris Kresser has produced a Paleo “Healthy Baby Code” that will answer all of the questions Pregnant women – or women hoping to conceive. He’s pulled together all of the research into a complete guide with videos, MP3 recordings and PDF transcripts to explain everything about having a healthy baby

If you've got any tips, stories or advice about Paleo pregnancy or anything baby related, please share it here – you never know how much you might end up helping someone out!

Navigating Pregnancy on a Paleo Diet: What You Need to Know

Choosing a Paleo lifestyle during pregnancy might raise a few eyebrows — especially when so much conventional advice still leans heavily on grains, dairy, and low-fat recommendations. But if you’ve already embraced a real food, ancestral diet, you’re likely already aware of how nourishing and stabilising it can be for your body — and your baby.

Pregnancy places significant demands on a woman’s body, particularly in terms of micronutrients like iron, folate, vitamin A, omega-3 fatty acids, and choline. The good news? These are all abundant in a well-formulated Paleo diet. Think grass-fed meats, pasture-raised eggs, wild seafood, liver, leafy greens, bone broth, and fermented foods — all foods that human bodies (and developing babies) have evolved to thrive on.

That said, there are some extra considerations worth keeping in mind:

Key Nutrients to Focus On

Folate – Found naturally in liver, leafy greens, and avocados (more bioavailable than synthetic folic acid).
Iron – Especially from red meat and organ meats; helps prevent anaemia.
Choline – Critical for baby’s brain development, best sourced from egg yolks and liver.
Omega-3s – Essential for neural and eye development; choose wild-caught fatty fish or supplement with fish oil.
Calcium & Magnesium – Bone broth, leafy greens, and nuts are great sources.

Can You Get Enough Calories on Paleo?

Absolutely — but it’s important to listen to your hunger cues and make sure you’re eating enough. Pregnancy isn’t the time to limit starchy veggies or be overly restrictive. Add in more sweet potatoes, pumpkin, bananas, and Paleo-friendly snacks if you’re feeling ravenous (which you probably will some days!).

What About Cravings?

Cravings during pregnancy can be intense — and sometimes confusing. A nutrient-dense Paleo base diet helps stabilise blood sugar and may reduce sugar binges, but it’s also okay to honour your body within reason. A warm bowl of mashed sweet potato with cinnamon and ghee might satisfy a sweet craving in a far more nourishing way than a packet of biscuits ever could.

Trusting Your Instincts

Many women find that eating intuitively and sticking to whole foods is the best compass during pregnancy. While it’s smart to work with a supportive healthcare provider (ideally one familiar with real food nutrition), don’t be afraid to advocate for your choices. Your body has been preparing for this for generations — quite literally.

Real Food, Real Results

Paleo pregnancies aren’t about perfection — they’re about building a strong foundation. From stronger digestion and better energy to fewer blood sugar crashes and a smoother postpartum recovery, the benefits can be wide-ranging. Many mothers also find that eating this way helps them transition naturally into breastfeeding and feeding their child whole foods from the start.

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

Is All Dairy Bad on Paleo?

13 Comments

I have always viewed dairy as a collective dietary no-no. Since I initially went Paleo and my asthma vanished, I've been resolute that dairy is problematic – and something I should avoid.

Recently however, I've been reading a lot about hard (i.e. cheese) and soft (i.e. milk) dairy. It seems that many people find they can tolerate hard dairy with no issues – yet need to strictly avoid soft dairy.

What’s Wrong With Dairy?

Milk has high levels of the sugar lactose, which appears to be at the root of many of the issues with dairy. Many people are lactose intolerant, so unable to produce the enzyme lactase to break down these milk sugars. The alpha- and beta-casein found in milk also appears to be problematic as do the components casomorphin and butyrophillin.

Raw dairy is significantly better. During Pasturisation the very enzyme – lactase – needed to digest lactose is killed. Conventional wisdom at it’s finest….

The most common issues I read about in relation to dairy are digestive issues. I'm fairly convinced however that dairy is the culprit behind the Asthma that I no longer have. However, it’s hard to be certain. And if it is the culprit, is it the lactose, the casein – or something else entirely?

It seems that the further away dairy is from milk, the lower the levels of lactose – and therefore the more tolerable it appears to be. Fermented dairy – such as a home fermented yoghurt is apparently almost dairy free, so perhaps that might be tolerable too? Even if it is almost lactose free, it still isn't without problems, since the high level of carbohydrates is very insulin promoting.

One of my main concerns with it is the growth factors it contains, like IGF-1. Raw dairy seems to have much lower levels, but it appears Pasteurised dairy could have very high levels. IGF-1 is great for helping a calf to grow quickly; but it’s perhaps not so great if it encourages our cells to grow faster (hence the concern about dairy and cancer cells).

Should I Avoid Dairy?

I think the only way to identify whether dairy is problematic issue is to go for 30 days without any type of dairy, then slowly introduce back in raw dairy only. I'm keen to further experiment by consuming only raw hard cheese to see if this has any effect, before trying raw soft cheese too.

Is There a Place for Dairy in a Paleo Diet?

The question of dairy is one of the most hotly debated topics in the Paleo community. While strict Paleo guidelines typically exclude all dairy products, the reality is more nuanced—especially when we consider the differences between raw and pasteurised dairy, fermented and unfermented, and soft versus hard cheeses.

The Case Against Conventional Dairy

From a traditional Paleo perspective, dairy is excluded because our ancestors didn’t consume milk products after infancy, especially not from other animals. Furthermore, many people experience bloating, inflammation, acne, asthma, or digestive issues after consuming milk-based products. These symptoms are often linked to:

Lactose, the milk sugar that many adults can’t properly digest
Casein, a milk protein that may cause an immune response
Growth hormones like IGF-1, particularly in pasteurised milk
Additives, especially in low-fat or processed dairy products

In Australia, most supermarket milk is heavily processed and comes from grain-fed cows—far removed from anything ancestral.

Is Raw or Fermented Dairy an Exception?

Many people who avoid standard dairy find they can tolerate small amounts of raw dairy (unpasteurised and unhomogenised), especially hard cheeses. These options often contain:

Lower levels of lactose
Naturally occurring lactase enzyme (destroyed in pasteurisation)
Higher nutrient density, including vitamin K2, calcium, and beneficial bacteria

Similarly, fermented dairy like kefir, traditional yoghurt, and ghee are often better tolerated and may even benefit gut health. But these should still be approached with caution if you’re recovering from autoimmune issues or have unresolved inflammation.

Does Cheese Fit Into a Paleo Lifestyle?

The idea of “cheese being Paleo” is contentious. Technically, cheese is a Neolithic food. But hard cheeses made from raw milk and aged naturally (with no added nasties) may be acceptable for some. Many Aussies who follow a more flexible “Primal” approach to Paleo do include:

Raw aged cheddar or gouda
Parmesan (low in lactose)
Ghee or clarified butter (virtually casein- and lactose-free)

If you're experimenting, start with small portions of high-quality cheese and observe how your body responds.

Finding Your Own Threshold

If you suspect dairy might be causing issues, a 30-day elimination followed by a structured reintroduction (starting with raw, hard cheeses) is the best way to assess your tolerance. Everyone is different—and your experience with asthma could very well be linked to dairy consumption.

Ultimately, Paleo isn’t about perfection; it’s about eating what supports your health. For some, that means zero dairy. For others, it might mean occasionally enjoying a raw cheese board or a dash of ghee on roasted veg.

I’d love to hear what you think about dairy and how it impacts you. Do you find you can tolerate different forms, or must you avoid all trace? Finally, if your asthma has also improved or vanished since you went Paleo, I’d be very interested to hear specifically what you think made this happen.

Navigating Dairy on Your Own Paleo Path

When it comes to dairy, there’s no universal rule – especially within the Paleo space. What works for one person might trigger symptoms for another. The key is tuning into your body and being willing to experiment. Whether you're curious about raw cheese, suspicious of milk’s effect on your asthma, or simply wondering how strict to be, it all comes down to personal experience.

In Australia, we’re lucky to have access to some excellent raw and small-batch dairy products if you choose to test your tolerance. Just be sure to go slowly, start with high-quality hard cheeses or ghee, and monitor how your body reacts over time.

Paleo is about removing what harms and reintroducing what heals – and for some, that may include the occasional slice of aged cheddar. For others, avoiding all dairy is key to thriving.

Have you done a dairy elimination and reintroduction? Did you notice changes in your digestion, skin, or even asthma? Share your experience in the comments – your story might help someone else find clarity too.

Paleo guide to Australia paleo network primal free pdf-min

All New Paleo Guide To Australia

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Just a heads up that I've just updated the free Paleo Guide to Australia (and New Zealand) ebook. The current version now stands at 32 pages full of Paleo information – specific to where you are.

Following on from your suggestions, I've added more listings of Paleo suppliers in each state of Australia and New Zealand (farmers markets, grass-fed meat suppliers, fruit and vegetable suppliers, organic produce, fishmongers and fitness centres). I've also added a whole new section of Paleo Resources.

If you've already subscribed to my newsletter, just visit the same link to get your updated version. If you've not signed up yet, just subscribe using the link below to get your free copy!

I want to keep the Paleo Guide to Australia & New Zealand up to date with the best local Paleo places and stockists throughout Australia and New Zealand. If I've missed anywhere that you know about, please let me know and I'll make sure I add it to the next edition.

I'd also like to add in restaurants that do Paleo food – so let me know of any suggestions that you have in your local area.

Why Local Paleo Guides Matter

Having a Paleo resource tailored specifically to where you live makes it so much easier to stay on track. While generalised international advice is helpful, there's no substitute for having access to local suppliers, restaurants and resources that align with your lifestyle and values. In a country as geographically vast and diverse as Australia — and with New Zealand’s growing real food movement — regional knowledge is powerful.

What’s New in the Latest Update

This version of the guide features newly verified listings for each region, with particular attention given to small-scale producers and local artisans. These are often the most passionate about sustainability and food quality, and many offer delivery or farm gate pick-up options. You’ll now find updates like:

Seasonal farmers markets with Paleo-friendly stalls and pastured eggs
Butchers and meat boxes offering 100% grass-fed and finished beef and lamb
Wild-caught fish suppliers and coastal seafood markets
Certified organic fruit and veg suppliers and weekly co-ops
Gyms and CrossFit boxes that promote ancestral or functional fitness
Health-focused cafes offering bone broth, zucchini noodles and Paleo treats

State-by-State Snapshot

Each state and territory now has its own section with specific listings, links, and addresses where available. For example:

NSW: Includes listings for the Central Coast, Sydney’s inner west, and Byron Bay farmers markets
VIC: Focus on Melbourne’s best organic butchers and a growing Paleo scene in regional towns like Ballarat and Bendigo
QLD: Highlights from Brisbane, Gold Coast, and Far North Queensland with tropical fruit co-ops and grass-fed producers
SA: Newly added organic veg delivery services in Adelaide and regional meat boxes
WA: Perth’s Paleo café listings and fishmongers in Fremantle
TAS: Unique suppliers including Huon Valley pastured pork and local fermenters
ACT: Canberra-based meal prep and home delivery options
NT: Indigenous food growers and small market stalls gaining traction in Darwin

Expanding the New Zealand Section

The guide now includes a much more robust New Zealand section. From Auckland’s boutique wholefood stores to Christchurch’s growing real food movement, I’ve tracked down small farmers and ethical suppliers from both the North and South Islands. If you know a hidden gem or small-scale farm in your area, I’d love to hear about it.

Upcoming Features

I’m working on even more updates for the next version. Here’s what’s coming soon:

Dedicated section for Paleo-friendly restaurants, sorted by city and region
Printable local shopping checklists
Spotlights on standout farms and artisans
Bonus seasonal recipe cards using local produce

How You Can Contribute

If you’ve come across a fantastic supplier or restaurant that supports Paleo principles — even if they don’t advertise it that way — I’d love to include them. Many small producers rely on word of mouth, so your tip could make all the difference. Just send me the details via the contact form, including the name, location, website or socials, and a few words about what makes them great.

Get Your Free Copy

If you haven’t already, download the Paleo Guide to Australia and New Zealand here. It’s completely free and updated regularly based on community feedback and on-the-ground research. Subscribers will always get the most up-to-date edition as soon as it's released.

This guide isn’t just about Paleo. It’s about supporting local businesses, encouraging real food choices, and building a community of like-minded people who value health, sustainability, and quality. Let’s make the next version even better — together.

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Can You Lose Weight on the Paleo Diet?

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Many people start the Paleo Diet with one aim. Weight loss. Programs like the Truth About Abs are gaining more and more popularity, demonstrating just how many people out there are desperate to lose weight.

The more popular the Paleo movement becomes, the more frequently I see questions on Paleo and Primal forums like:

“Why am I not losing weight on the Paleo Diet?”
“Why have I stopped losing weight on the Paleo Diet?”
“Why has my weight loss reached a plateau on the Primal Diet?” and even
“Why have I gained weight on the Paleo Diet?”!

Why is it Not Working?

Unfortunately many people get the impression that you can eat as much Paleo food as you like – and the weight will fall off. Sometimes people seem to hear the message that the more Paleo food you can eat – the better! Whilst Paleo food is nourishing, if you're not hungry, you certainly shouldn't force yourself to keep eating. And one of the benefits of Paleo is that you are likely to feel a lot less hungry.

I seems that initially, a lot of weight can be lost very quickly – in a matter of weeks. This seems to have a lot to do with just removing grains from the diet and eating nutritionally dense Paleo food instead.

After the initial weight loss, it seems that it's necessary to constantly change things in order to keep the weight loss momentum. Methods like Intermittent Fasting (along with a Paleo feeding window) work really well for many people, as does restricting fruit and nuts. Some people also report a lot of success with a ketogentic low-carb Paleo diet. Ultimately, different methods work for different people – the key is experimenting to find out which method works best for you.

Decide on an approach, make the commitment to stick to it for a reasonable period – and don't be discouraged if the weight loss falters.

Sean Croxton's program the Dark Side of Fat Loss is a Paleo weight loss program (with free cookbook!) that gives underground, not conventional weight loss wisdom.

Have you lost weight on Paleo? What worked for you? I'd love to hear your Paleo weight loss tips.

Understanding Paleo Weight Loss: The Full Picture

Weight loss is often a driving motivation for people switching to a Paleo lifestyle. The promise of shedding unwanted kilos by simply eating whole, unprocessed foods sounds ideal—and for many, that’s exactly what happens. But it’s not always that simple. While some experience rapid fat loss, others plateau or even gain weight despite eliminating processed foods. So what’s going on?

The First Few Weeks: Rapid Results, Then What?

In the beginning, most people see swift progress when transitioning to Paleo. This can be attributed to a combination of water loss from reducing carbohydrate intake, the removal of inflammatory foods like gluten and refined sugar, and an increase in satiety from higher protein and fat consumption. For many, simply cutting grains and processed food is enough to lose several kilos without counting a single calorie.

But after that initial loss, things often slow down. This is where understanding Paleo beyond the “yes/no” food list becomes essential. Long-term fat loss requires more than just eating clean—it requires strategy, self-awareness, and consistency.

Are You Eating Too Much?

One of the most common pitfalls in Paleo weight loss is overeating healthy food. Yes, Paleo-approved foods are nourishing, but they’re not calorie-free. If you’re eating five handfuls of macadamias a day, cooking everything in heaping tablespoons of coconut oil, and eating sweet potatoes like they’re going out of style—you may be consuming more energy than your body needs to burn fat.

Fat is highly satiating, but it’s also energy-dense. A tablespoon of ghee or almond butter packs over 100 calories. While you shouldn’t obsessively track calories on Paleo, being mindful of portion sizes can help if fat loss is your goal.

How Much Fruit and Nuts Are You Really Eating?

Two of the biggest Paleo weight-loss saboteurs? Fruit and nuts. While technically compliant, they’re easy to overeat, especially if you’re grazing between meals. Dried fruit is particularly tricky—it’s very high in sugar and often eaten in excess. Similarly, nuts are calorically dense and easy to binge on.

Try cutting back on fruit and nuts for a few weeks. Many people see stalled weight loss start again simply by eliminating these two culprits or being more mindful about quantity and frequency.

Hidden Ingredients and Processed “Paleo” Treats

The Paleo food industry has exploded, and with it comes an influx of processed Paleo snacks, bars, and baked goods. While these may be marketed as healthy, they often contain high amounts of honey, dates, almond flour, or other calorie-dense ingredients. A Paleo muffin is still a muffin—and too many of these can absolutely impact your fat loss progress.

If your goal is to lose weight, aim to get 90% of your food from fresh vegetables, quality proteins, and healthy fats. Treats should be occasional—not daily staples.

Intermittent Fasting and Carb Cycling

Once your body has adapted to a Paleo way of eating, incorporating strategic methods like intermittent fasting (IF) or carb cycling can further support weight loss. IF, for example, involves condensing your eating into a smaller window—say 8 hours per day—which can naturally reduce your calorie intake and improve insulin sensitivity.

Carb cycling involves eating low-carb on rest days and higher-carb (often from Paleo-friendly sources like sweet potatoes or pumpkin) on training days. This can help balance hormones like leptin and support energy levels for workouts while encouraging fat loss the rest of the time.

Are You Moving Enough?

Another piece of the puzzle is physical activity. Paleo promotes a natural, functional approach to movement—walking, lifting, climbing, sprinting. If your daily routine is mostly sedentary, fat loss will likely stall. But you don’t need hours in the gym. A combination of strength training, short HIIT workouts, and regular walks can do wonders for shifting stubborn fat.

Also consider non-exercise activity thermogenesis (NEAT)—the energy you burn through everyday activities like cleaning, shopping, or walking the dog. Increasing your general movement throughout the day can make a huge difference to your results over time.

Sleep, Stress, and Hormones

Many people underestimate the impact of chronic stress and poor sleep on fat loss. High cortisol levels—caused by stress, poor sleep, or overtraining—can lead to fat retention, especially around the midsection. If your lifestyle is hectic, sleep is disrupted, or you’re dealing with emotional stress, your body may be in a survival mode where holding onto fat feels safer.

Start with the basics: Aim for 7–9 hours of quality sleep per night, reduce exposure to blue light in the evenings, and prioritise relaxation techniques like deep breathing, walking outdoors, or journaling.

Is It Actually Fat Gain?

It’s also worth noting that not all weight gain is fat. Muscle gain, water retention (especially after reintroducing carbohydrates), and even increased digestive bulk can all reflect as higher numbers on the scale. Consider using progress photos, clothing fit, and energy levels as additional measures of success—not just the scale.

If you’ve been strength training or doing resistance exercise, gaining muscle is a positive change—even if your overall weight stays the same or slightly increases. Focus on body composition, not just body weight.

Testing, Tweaking, and Staying Consistent

Paleo is not a “magic switch” diet—it’s a template that works beautifully when adapted to your specific needs. What works for someone else may not work for you. That’s why it’s important to experiment. If your weight loss has stalled, try one of the following:

Track your food for a week to check portions and snacking habits.
Reduce or eliminate fruit and nuts for two weeks.
Try intermittent fasting or extend your overnight fasting window.
Move more—walk daily, add strength training, or do some short sprints.
Evaluate your sleep and stress levels and address any obvious disruptions.

Weight Loss Isn't the Only Success Metric

Even if the scale hasn’t shifted, have you:

Improved your digestion?
Stopped having sugar cravings?
Gotten rid of chronic bloating?
Reduced joint pain or inflammation?
Improved your mental clarity and mood?

These are huge wins—and all signs that your Paleo journey is benefiting your body. Fat loss may just be slower than you’d like. The key is to stay committed and patient.

Final Thoughts

The Paleo Diet offers a powerful foundation for weight loss, but it’s not immune to stalling if not implemented thoughtfully. Whether you’re stuck in a plateau or just beginning your journey, remember that this is a lifestyle—not a temporary diet. Stay focused on quality, balance, movement, and rest, and your body will respond in kind.

Have you hit a weight loss plateau on Paleo? Share your experience in the comments and let others know what strategies helped you move forward!

7-Day Paleo Diet Menu Plan

9 Comments

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?