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.

Paleo Alternatives to Pasta

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Pasta is one of the un-Paleo foods there is! Mainly made of the grain wheat, pasta generally contains gluten, which many people don't tolerate well. The lectin in the grains has an inflammatory effect on the gut, upsets the acid balance in the body and of course results in a spike in blood sugar levels. All in all, pasta is definitely one to avoid.

However, so many popular dishes contain or are based on pasta. But this doesn't mean you have to go without when you start eating a Paleo diet. There are lots of ways to substitute pasta with some great paleo friendly alternatives.

Noodles & Spaghetti

Kelp noodles are available in some health food shops. These seaweed noodles look just like regular noodles, but are far more nutritious.

Sweet Potato Vermicelli is found in some Asian stores. Made from sweet potato starch, it is more processed than other pasta alternatives, but a better option than regular pasta.

Zucchini noodles can be made yourself using a zucchini and a mandoline slicer, a julienne peeler or a spirooli spiralizer and cooking in some oil over a medium heat.

Spaghetti can be made from the spaghetti squash fruit. When this particular variety is cooked, a fork can be used to scrape out the flesh into spaghetti like ribbons.

Lasagne

A paleo lasagne can be made with alternating layers of zucchini (courgette) and eggplant instead of pasta sheets. Alternatively, try using alternating layers of sliced meat, such as ham or turkey for an extra meaty lasagne.

Ravioli

Use thin ribbons of zuchini or summer squash to wrap around your raviloi filling

Gnocchi

Use some mashed sweet potatoes, eggs and sweet potato flour to make your own gluten-free gnocchi.

Not quite pasta, but another SAD alternative is to replace rice with cauliflower rice.

Creative Ways to Recreate Your Favourite Pasta Dishes the Paleo Way

When you start following a Paleo lifestyle, giving up pasta can feel like a major sacrifice — especially if your go-to comfort meals have always involved lasagne, spaghetti bolognese, or creamy fettuccine. But with a bit of creativity, it’s surprisingly easy to reinvent your favourite dishes using Paleo-friendly ingredients that are just as satisfying and far more nourishing.

Rather than focusing on direct replacements, many Paleo eaters reimagine pasta-based meals from the ground up. The base of the meal can shift to roasted vegetables, protein-packed layers of meat, or lighter options like greens, keeping the spirit of the dish intact without the grain-based pasta.

Paleo Pasta Sauces That Shine Without the Pasta

A well-crafted sauce is the heart of any great pasta dish. Luckily, most sauces are naturally Paleo or easily adapted. Rich bolognese, slow-cooked ragu, homemade pesto, and creamy mushroom sauces are all packed with flavour and work beautifully over spiralised vegetables or roasted vegetable bases.

To keep it Paleo, skip the sugar that’s often added to commercial sauces. Use tinned tomatoes with no additives, or better yet, make your own sauce from fresh tomatoes, herbs, garlic, and olive oil. For creamy sauces, swap dairy cream for coconut cream or blended cashews for a satisfying, smooth finish.

One-Pan Paleo “Pasta” Bake

If you miss the comfort of a warm baked pasta dish, try creating a one-pan bake using your favourite protein (like chicken, lamb, or pork mince), zucchini noodles, a tomato or coconut-based sauce, and a topping of almond meal and nutritional yeast. This gives you all the warmth and heartiness of a traditional pasta bake without any grains or dairy.

Many Paleo followers also use thinly sliced sweet potato or pumpkin layers to build a gratin-style bake. Just be sure to pre-cook the veg slightly before layering, to ensure everything is tender and well-cooked once baked.

Paleo Mac and “Cheese” Alternatives

Macaroni and cheese might seem impossible to recreate without grains and dairy, but there are actually several satisfying ways to emulate the dish. A popular option is to use steamed cauliflower florets or chopped zucchini as the base, and coat with a creamy sauce made from blended cashews, nutritional yeast, coconut milk, and garlic powder. The result is a silky, cheesy-flavoured sauce that coats the vegetables beautifully.

You can also try a “cheese” sauce made from roasted butternut pumpkin, coconut milk, and mustard powder for a slightly sweet and savoury variation. Top with almond crumbs or toasted seeds for added crunch before baking.

Stuffed Vegetables for a Pasta-Free Twist

If you’re missing stuffed pasta like cannelloni or tortellini, try filling vegetables instead. Hollowed-out zucchinis, capsicums, mushrooms, or even tomatoes can be filled with ground meat, herbs, and Paleo sauces. These make for delicious, visually impressive meals with all the same comfort factor, minus the inflammatory grains.

Stuffed sweet potatoes are another great option — simply roast whole sweet potatoes, then slice and stuff them with bolognese, pulled pork, or pesto chicken. Add a drizzle of olive oil and fresh herbs to finish.

Asian-Inspired Paleo Noodle Bowls

Not all pasta cravings are Italian. If you’re a fan of Thai, Vietnamese, or Chinese noodle dishes, there are plenty of Paleo swaps that let you enjoy these bold, spicy flavours. Try kelp noodles tossed with sesame oil, shredded carrot, cucumber, and grilled chicken for a quick sesame noodle bowl. Or stir-fry spiralised daikon, carrot, and zucchini with tamari, garlic, ginger, and prawns for a grain-free pad Thai alternative.

For a ramen-style experience, use zucchini noodles in a rich homemade bone broth with boiled eggs, mushrooms, spinach, and your protein of choice. Finish with a drizzle of chilli oil or coconut aminos for extra flavour.

Tools to Make Paleo Pasta Prep Easy

Having the right kitchen tools can make a big difference when preparing Paleo pasta substitutes. Consider investing in:

A spiraliser: Perfect for making vegetable noodles out of zucchini, sweet potato, carrot, and cucumber.
A mandoline slicer: Helps create even, thin ribbons of vegetables for lasagne or ravioli-style dishes.
A julienne peeler: Ideal for quick and easy veg noodles without needing extra storage space.
A high-powered blender: Useful for making silky sauces, cashew creams, and coconut-based “cheese” sauces.

These tools aren’t essential, but they can save time and help you stay inspired in the kitchen as you recreate meals you love in new, health-supporting ways.

Paleo Pasta Tips for Families and Kids

Transitioning children away from traditional pasta can be tricky, but not impossible. The key is to find alternatives that are visually familiar and gently ease their taste preferences over time. Spiralised zucchini tossed with Paleo bolognese or creamy avocado sauce often wins them over without too much resistance.

Another approach is to serve dishes with two versions side by side — one using traditional pasta and one using veggie noodles — allowing kids to try both and develop a preference. Over time, most families find they don’t miss the boxed pasta at all.

Final Thoughts

Pasta may be off the table on a Paleo diet, but that doesn’t mean you have to give up the meals and flavours you love. With a little creativity and the right substitutions, you can enjoy comforting, delicious dishes that are even more satisfying — and nourishing — than their traditional counterparts.

Have you found an amazing Paleo pasta alternative or recipe? Share it in the comments below — I’d love to hear how you’ve adapted your favourite meals to fit your Paleo lifestyle!

What’s For Lunch?

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If you work outside the home and struggle with eating foods that support your dietary needs and goals, the question “what’s for lunch” borders on obsession: What is easy to make? Healthy? Fast? Isn't boring? Saves money? Stormy Sweitzer, owner of Maoomba.com, the Real Food for Active Lives blog, and author of Paleo Power Lunch: Easy, Filling & Delicious Workday Meal Strategies, has some suggestions for you.

Back when I first discovered my numerous food sensitivities – it’s been about 6 years now – I went through what everyone seems to go through when they suddenly can’t or choose not to have food they’re accustomed to eating. Things like disorientation in my kitchen and at the store, frustration with having to learn how to cook all over again, spending hours cooking, and having cravings followed by discomfort and guilt if I ate something I knew I shouldn't.

My biggest struggle, though, was how to eat well away from home during the work day.

I often worked 50-60 hours a week. I always had some running or cycling event I was training for. And, of course, I wanted to spend time with my husband, family and friends enjoying the things we love to do. So food – especially the lunches and snacks I packed – had to be simple, not take a lot of time to prepare, and keep me going throughout the day.

Lunch: No Longer the Forgotten Meal

Planning is essential: At the start of the week, think about what you would like to eat each day. This will not only help you prepare for your meals, it will also help you shop more easily and cook things in a way that allows you to more efficient in the kitchen.

Favourite go-to meal: A Paleo Power Lunch salad. I prepare all of the major ingredients – meat and crudités over the weekend. That means washing the greens, dicing celery, carrots, peppers, and even cooking starchier vegetables like pumpkin and beets. Roasting or grilling meat ahead of time is essential to pulling lunch together quickly – whether you cook it all on one day or have a planned leftovers approach during the week. And, getting creative with salad dressing can make all the difference in how salads taste. Easy to make, flavourful, and less expensive than buying grocery store brands (which of course can have ingredients like sugars, gums, and soy), home-made dressings can add variety to workday meals.

Go-to snacks: Beet or zucchini hummus with raw veggies, whole fruit, a banana with almond butter, hard-boiled eggs, fruit and nut bars, even a can of sardines or tuna are all great options. Keep a stash of non-perishable snacks on hand for emergencies,

Batch it up – crock pot and casserole cooking: Boredom is the enemy of consistency. Eating salad all week, while good for you, can take its toll on your taste buds. To keep things interesting, make batches of foods like soups, stews, and casseroles that you can eat throughout the week. A great strategy is to make enough to freeze lunch-size portions for later. After a few bulk cooking sessions you’ll have a few weeks’ supply of lunches your co-workers will envy.

Not ready to take on batch cooking? Planned leftovers are great options. Just add a little extra food to the pan and then pack it for the next day’s lunch.

Tomorrow Stormy Sweitzer shares a lunch recipe with use from Paleo Power Lunch for a Moroccan lunch and dressing

What’s your favourite workday meal or kitchen strategy for making sure you take lunch each day?

75 Paleo Snack Ideas

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Once you've perfected your Paleo meals, you might need to work on making sure you have a few Paleo snack ideas in your repertoire, to fit it with your Paleo diet. Here is the list of Paleo snacks you've been waiting for!

If you're looking for even more ideas and recipes for Paleo snacks – you'll be pleased to hear my Paleo Snack recipe ebook has just been launched! You can find it here.

Ideally, if you have a good Paleo breakfast and lunch, you’ll often find you don’t feel hungry and don’t need to snack. If you do find yourself hungry between meals, try eating more at meals (are you consuming enough satiating fat in your meals?). Also, check out the recipe book I've just written with loads of Paleo Breakfast recipes to inspire you.

There are always occasions where it’s good to have some healthy Paleo snacks prepared, or in mind. This way when hunger strikes, you won’t ruin your Paleo diet. There are hundreds of great Paleo and Primal snack ideas and 75 ideas in the list below. With a bit of preparation, there will never be any need to hit the vending machine or go for an unhealthy option.

Some of these ideas are more Primal/ Lacto-Paleo with the inclusion of dairy. If you tolerate dairy, get the best quality full-fat you can. Raw dairy is even better.

Brace yourself – this is a long list. Most of the ideas are quick and easy – so there’s no excuse not to keep in Paleo!

Paleo Snack Options For Work

It’s a great plan to have an emergency Paleo kit in your desk at work. This way whether your caught sort, or don’t have time for lunch, you always have a fast Paleo snack at your fingertips. If you’re buying pre packages tins and packets, make sure you check the ingredients and get the best quality available. These options should store and keep well for a while in your desk; perfect for an emergency stash!

1. A tin of tuna or salmon
2. A good quality packet of beef jerky (or make your own)
3. Put together a trail mix of your favourite nuts and seeds
4. Some dark chocolate
5. Larabars are a good emergency option
6. Coconut flakes will also store well
7. A jar of coconut oil and spoon will provide some good fat when you need it most

Kids Paleo Snack Options

Children tend to eat more fruit than adults, but these ideas will be good for adult snacks too.

8. Apple & cheese slices
9. Fruit balls (made with a melon baller) in coconut milk
10. Turkey roll-ups with cucumber, tomato, grated carrot and avocado inside
11. Make “chicken nuggets” coated in coconut flour and egg
12. Wrap melon in ham

Simple Snacks

It doesn't get much easier than these snack ideas

13. An avocado and a spoon
14. Peeled, hard-boiled eggs
15. Black and green olives
16. Fruit in coconut milk
17. Seasonal fruit on it’s own
18. A young fresh coconut
19. Pork rinds/ crackling (ideally home-made, if not, make sure it’s good quality with minimal ingredients!)
20. Coconut yoghurt

Movie Snack Ideas

Instead of a bucket of popcorn and soda, you can easily keep it Paleo with these movie snack ideas

21. Activate, dry roast and season some cashews, pecans and walnuts
22. Spicy almonds
23. Dried seaweed (make your own, or buy – checking the ingredients!)
24. Coconut flakes are a great ready to eat snack
25. A medley of berries (i.e. strawberries, cherries and blueberries) with coconut flakes
26. A dried fruit mix
27. Meatballs
28. Pigs in blankets

Midnight Snacks

Late night, bedtime and midnight snacks seem to be a common habit for a lot of people. Here are some Paleo supper ideas you can try before bed, that won’t ruin a day of great nutrition.

29. Make up some almonds, walnuts and berries in a bowl of coconut milk
30. A bowl of Paleo granola or No-Oatmeal
31. Some full fat yoghurt
32. Smoked salmon

Airport and Flying Paleo Snack Options

Given the unhealthy options available at airport and on most flights, it’s a great plan to come prepared with your own Paleo snacks. Check the security requirements at the airports you’re travelling through to determine which of the following options will be allowed on your airplane. Hopefully with unopened packets, you should have no problems, but do check first!

33. Smoked meat and high quality salami (this should store well)
34. Good quality cheese
35. Coconut Butter
36. A sealed packet of nuts and seeds
37. A jar of pickles (check the ingredients!)

On the Go & Travel Paleo Snack Ideas

When you have to travel for work, or don’t have time, these options will work well on the go.

38. Make up a batch of egg muffins to store in the fridge and grab as required
39. Paté
40. Sardines
41. A tin of smoked oysters
42. Diced meat and veg
43. Make up some devilled eggs ready to go
44. Keep some bacon pieces in the fridge
45. Dehydrate some apple slices
46. Make veggie chips with sweet potatoes, kale, brussel sprouts, pumpkin or zucchini to take with you
47. There are a few Paleo Packs on the markets idea for travelling with

Pre and Post Workout Paleo Snacks

Before and after a workout your nutrition requirements are different; here are some ideas to give you a good protein boast.

48. Protein Shakes; whilst not exactly “whole foods” there are some great Primal protein powders available
49. Chicken and avocado is a great snack to take to the gym
50. Make some primal energy protein bars
51. Leftover meat and mustard (or try making a Paleo mayonnaise)

Weight Loss Paleo Snack Suggestions

When you have weight to lose, snacks are dangerous territory! Some snacks, such as nuts and fruit are easy to overdo and can sabotage your weight loss efforts. If you’re constantly hungry, make sure your meals are sufficient and try adding more fat. These low-calorie snack ideas are going to be a better bet for weight loss on a Paleo diet

52. Make some rice-less Sushi using nori wraps, lengths of veggies, avocado, egg and fish
53. Make a small omelette with your favourite vegetables
54. Carrot and celery sticks with an almond and cashew butter dip
55. Fresh salmon on cucumber slices
56. Cucumber sticks with a guacamole dip
57. Capsicum (Bell Pepper) strips with a homemade spicy salsa
58. Mini bacon & guacamole “sandwiches”
59. Cherry tomatoes and ham
60. Roast vegetables with a ranch dipping sauce
61. Sauerkraut
62. Make up some nori “chips” in the oven with coconut oil and seasoning with spices

After Dinner Paleo Snack Ideas

Instead of a dessert or pudding, these snack ideas should fulfil the need for “something” sweet, without going overboard!

63. Keep it simple with some squares of very dark chocolate
64. Try chocolate coated bacon pieces, unusual, but delicious
65. Make some chocolate coated almond and coconut bites
66. Dip strawberries and blueberries in chocolate
67. Make some “Paleo Cookies” using almond meal
68. Make coconut flour berry muffins/ “cakes”
69. Coconut flour pancakes
70. Frozen grapes
71. Baked apples with cinnamon and coconut cream
72. A simple fruit salad

Drink Your Paleo Snack

With a flask or thermos and some preparation, you can have a drinkable snack with you wherever you go.

73. Bone broth
74. Soup
75. A green smoothie (remember to add in a fat source like avocado or coconut milk from your favourite recipe)

Has your snacking frequency changed since you've been following a Paleo diet? What are your favourite snacks? I’d love to hear more suggestions to add to the list of Paleo snack ideas; let me know in the comments below! And don't forget to check out my Paleo Snack recipe ebook for full recipes and even more Paleo snack ideas!

FODMAPS & Paleo

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FODMAP is a term that seems to be associated more and more frequently with the Paleo diet. Some people choose to minimise FOMAP’s, in alongside their Paleo diet to help resolve gut issues. In particular a low FODMAPS diet seems to help resolve gut issues such as Irritable Bowel Syndrome (IBS) it appears Crohn’s Disease too.

Whilst removing grains, dairy and legumes in a Paleo diet often marks significant improvement, going one step further and undertaking a low FODMAP diet can make all the difference in Gastrointestinal (GI) disorders

So, what exactly are FODMAPS?

“FODMAP” is an abbreviation standing for: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are all types of carbohydrate which Dr Sue Shepherd’s research identified as being poorly absorbed by susceptible individuals, causing gut issues.

How does a Low FODMAPS diet fit with a Paleo diet?

Fuctose

Fructose is already considered on a Paleo diet, so avoiding high fructose fruit such as apples and pears is not too difficult. Berries are a far better choice, with the added benefit of antioxidants.

Fructans

Fructans are high in fruit such as watermelons and vegetables such as cabbage, leeks and particularly onions; so these should be avoided in favour of vegetables such as carrots, parsnip and pumpkin. Wheat and other grains are high in Fructans, so on a Paleo diet, these are already avoided.

Polyols

High levels of Polyols are contained in fruit like avocados and peaches and vegetables like mushrooms and cauliflower.

Galactans

Legumes such as beans and soy are high in Galactans – so by following a Paleo diet these are already eliminated.

Lactose

By avoiding dairy a Paleo diet already cuts out Lactose.

How To Start

If you have any unresolved issues (such as gut issues) on a Paleo diet, it is worth trying a low FODMAP’s diet for a 30 day elimination period. After the 30 days, much like a Whole 30, you can slowly reintroduce foods back in to pinpoint exactly which foods are an issue for you. Everyone is different, so it’s important you find out exactly which foods you don’t tolerate well and remove those from your diet. Fortunately your Paleo diet has already removed the bulk of the high FODMAP foods – so identifying the foods you don’t tolerate will be much easier.

Beyond FODMAPs: Other Paleo-Friendly Gut Support Strategies

While removing FODMAPs can provide major relief for many people with digestive complaints, it’s worth remembering that gut health is influenced by more than just carbohydrate type. A strong Paleo foundation that includes a focus on anti-inflammatory foods, proper meal timing, and stress reduction can significantly enhance results when paired with a low FODMAP approach.

Chewing Your Food Thoroughly

This often-overlooked step is surprisingly powerful. Digestion starts in the mouth, where enzymes in saliva begin breaking down carbohydrates. Chewing thoroughly signals the rest of your digestive system to prepare for incoming food and can reduce bloating and improve nutrient absorption. Take your time with meals and avoid distractions to give your gut the best chance of success.

Focus on Gut-Healing Nutrients

When navigating both a Paleo and low FODMAP diet, it’s important to focus on foods that actively support gut repair. These include:

Bone broth: Rich in collagen, glycine and gelatin to support the gut lining
Cooked root vegetables: Easier to digest than raw veg, and nourishing for gut flora
Lean meats and fish: High-quality protein without irritating compounds
Low FODMAP herbs and spices: Such as ginger, turmeric, basil, and parsley for anti-inflammatory support

These options not only nourish the digestive tract but also help balance the microbiome without relying on problematic fermentable carbohydrates.

Common Paleo Foods That Are High FODMAP

Although Paleo cuts out many high FODMAP foods, there are a few that remain Paleo-approved but still problematic for sensitive individuals. Some examples include:

Garlic and onions: Rich in fructans, these are often the biggest triggers
Cauliflower and Brussels sprouts: Contain polyols that can cause bloating
Avocado: Although full of healthy fats, it contains sorbitol (a polyol) in high amounts
Cashews and pistachios: Both high in FODMAPs and best avoided during elimination

Once symptoms have subsided, these foods can be tested one by one during reintroduction.

Cooking Tips to Reduce FODMAP Load

Certain food preparation methods can help reduce the FODMAP content in otherwise problematic ingredients. For example:

Use garlic-infused olive oil to add flavour without the fructans
Boil or roast vegetables like pumpkin and carrots to improve digestibility
Keep fruit servings small and choose ripe, low-FODMAP options like kiwi and strawberries

Experimenting with how you prepare food can help you enjoy more variety without triggering symptoms.

Understanding the Reintroduction Phase

The goal of a low FODMAP diet isn’t to eat that way forever. After the elimination period, it’s vital to reintroduce FODMAP groups methodically to identify personal triggers. Many people tolerate certain FODMAP types in small quantities or in combination with other foods.

Here’s how a structured reintroduction phase might look:

Week 1: Test fructose by eating a small portion of honey or mango
Week 2: Test lactose with a small amount of yoghurt (if tolerated and part of your modified Paleo approach)
Week 3: Test fructans with a small portion of cooked onion or garlic
Week 4: Test polyols with avocado or mushroom

Always leave a few days between tests to watch for delayed reactions. Keeping a journal can help track symptoms and patterns.

Creating a Long-Term Personalised Paleo Plan

Once you’ve identified which FODMAPs you tolerate, you can design a long-term eating plan that’s both gut-friendly and sustainable. For example, you may be able to enjoy avocado a few times a week, but need to avoid onions altogether. The idea is to customise your Paleo diet in a way that supports your unique needs without unnecessary restriction.

The Role of the Gut Microbiome

Another reason FODMAPs can cause issues for some people is due to an imbalance in gut bacteria. Fermentable carbohydrates feed both beneficial and less desirable microbes. If your microbiome is out of balance, even small amounts of FODMAPs can lead to gas, bloating, and discomfort.

Supporting microbial diversity with naturally fermented foods (if tolerated), nutrient-dense meals, and plenty of rest can go a long way. You may also wish to consult a practitioner about targeted probiotics or functional testing to support your journey.

Fermented Foods and FODMAPs

Some fermented foods, like sauerkraut or kimchi, may be high in FODMAPs depending on ingredients and portion size. However, others like homemade coconut yoghurt or small amounts of fermented carrots may be well tolerated. Introduce fermented foods cautiously and observe your response.

Managing Stress to Support Digestion

It’s easy to overlook stress when focusing on food, but chronic stress has a profound impact on gut health. It alters gut motility, reduces enzyme production, and increases sensitivity to FODMAPs. Supporting your nervous system through meditation, breathing exercises, or gentle movement (like walking or yoga) can directly improve your digestive capacity.

Building a Holistic Gut Health Toolkit

True healing comes from addressing multiple angles – not just food. Here’s a snapshot of a well-rounded approach:

Diet: Paleo-based, low FODMAP, rich in whole foods
Movement: Gentle daily exercise to support motility
Sleep: Prioritise 7–9 hours of uninterrupted sleep
Mindset: Cultivate a calm relationship with food and your body

When to Seek Help

If symptoms persist despite a dedicated approach to both Paleo and low FODMAP eating, it may be time to work with a functional medicine practitioner or integrative nutritionist. Underlying conditions like SIBO (Small Intestinal Bacterial Overgrowth), histamine intolerance, or enzyme deficiencies may also be playing a role.

A qualified practitioner can guide you through testing, interpretation, and a personalised protocol that goes beyond diet alone.

Final Encouragement

Combining a low FODMAP diet with Paleo is a powerful strategy for managing digestive symptoms while still prioritising whole, nutrient-rich food. While the process can feel a little restrictive at first, most people find the clarity, comfort, and energy that come from gut healing well worth the effort. Take it one step at a time, listen to your body, and celebrate the wins along the way.

Have you found success combining Paleo and low FODMAP? I’d love to hear your story – share your tips or questions in the comments below.

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.

Meetup paleo meet up groups events conference-min

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?

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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.