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21 Paleo Diet Lunch Ideas Primal Paleo Network recipes-min

21 Paleo Lunch Ideas

I've had a few emails in the last couple of weeks asking for Paleo lunch ideas, so I thought I’d make some suggestions in this blog post. I've also written the “Paleo Lunch Recipe Book“, so take a look if you'd like lots of lunch recipes to brighten up your lunchtimes!

Here are 21 suggestions that you can mix and match to come up with an unlimited variety of Paleo lunches:

1. Make kebabs with your choice of meat and vegetables on sticks. Easy finger food and delicious cold.

2. Take in cold meat and veggies – and pour over a hot bone broth from a thermos just before serving.

3. A big salad with your favourite meat, avocado, eggs, leaves, vegetables, nuts and seeds. Keep the dressing and “crunchy” ingredients separate and mix them together just before you eat. Try extra virgin olive oil, balsamic vinegar, lemon juice or mashed up avocado for the dressing.

4. Olives

5. Lettuce wraps – instead of bread, use lettuce to wrap your sandwich filling

6. Invest in a good thermos/ flask and bring in a hot, ready to eat soup, chilli or stew

7. Bag up last nights leftovers

8. Make up a crustless quiche or fritella

9. Blanch some veggies

10. Make up nori wraps with your favourite meats and vegetables

11. Raw veggies with a almond butter or guacamole dip

12. Breadless sandwiches using cold meat or flat capsicum (bell pepper) for the “bread”

13. Hard boiled eggs

14. An avocado and a spoon

15. Beef – or even kangaroo jerky (make your own to make sure it’s Paleo)

16. Cold cuts of roast meat

17. Mashed sweet potato, pumpkin or parsnip

18. Make a batch of egg muffins with your favourite ingredients

19. Make a trail mix with nuts, shredded coconut and jerky

20. Take in frozen prawns/ shrimps, which should be nicely chilled by the time lunch comes round

21. Or you could take it as an opportunity to Intermittently Fast…

Try buying a bento box with lots of small compartments to encourage lots of variety in your lunch.

Reheat?

If you've got access to a fridge and microwave as a minimum, your options are numerous. You can make batches of stews, soups, Paleo chilli or casseroles, freeze them and simply reheat at lunchtimes. A microwave enables you to reheat last nights leftovers – or even cook a sweet potato.

Buying Lunch

Food courts, café's and restaurants all provide Paleo options, especially where you’re able to make a few substitutions. All day breakfasts are a good choice (think bacon, eggs, avocados or omelettes), roast dinners, salad bars; at a pinch I've even ordered a sandwich – without the bread (but with a few confused looks). The problem with buying lunch is the price – and you can’t always be entirely sure about all of the ingredients.

Emergency Paleo Food Stash

Despite your best intentions, there’s always that day you forget to bring in lunch – or worse still your money – so it makes sense to have an emergency Paleo stash at work. This way when there are no good options around, you can always put together a Paleo snack. Things like tinned mackerel, sardines, salmon and tuna, jars of olives, nuts, seeds, dried fruit and jerky will store for a long time and could be good options.

Brown-Bag Lunches

For a lot of people kitchen facilities aren't available and eating out isn't an option at lunchtime. Which leads to the question, what can you put in a Paleo Packed Lunch? Just because you can’t heat food, definitely doesn't meant you can’t keep it Paleo.

What’s your favourite Paleo lunch? I’d love to hear any tips and Paleo Lunch Ideas that you have – particularly for quick and easy Paleo lunches!

How to Make Paleo Lunches Work for Your Lifestyle

When you're following a Paleo lifestyle, lunch can either be your most empowering meal — or the one that derails your whole day. That's why having a solid list of easy Paleo lunch ideas ready to go is so essential. Whether you’re working from an office in the city, staying home with the kids, or packing meals for uni or a road trip, Paleo lunches can be simple, satisfying, and stress-free.

Make-Ahead Paleo Lunch Prep

The best way to avoid lunchtime decisions that lead to poor food choices? Do the thinking ahead of time. If you’re already prepping dinner, double the recipe and box up leftovers for the next day. Invest in quality storage containers so you always have grab-and-go meals ready in the fridge. Freezer-friendly recipes like beef stew, chicken curry, or cauliflower soup are also great options — just defrost the night before and reheat at work.

Try building your lunch using this formula:

Protein: Chicken thighs, grilled steak, boiled eggs, roast lamb, salmon, sardines
Fat: Avocado, olives, nuts, coconut flakes, Paleo mayo, EVOO-based dressing
Veggies: Raw veggie sticks, salad mix, roasted sweet potato, grilled capsicum, sauerkraut

No-Microwave? No Problem

If you don’t have access to a microwave or stove at lunch, plan meals that taste great cold or at room temperature. Roast vegetable salads with chicken, frittata slices, lettuce-wrapped meats, and cold sweet potato with tahini drizzle can be just as satisfying without heating. You can also make up a cold antipasto box — think cured meat (check ingredients), olives, cherry tomatoes, and pickled veg.

Pro tip: Use a thermal container to keep meals hot until midday. Fill it with boiling water for 5 minutes before adding your hot food, and it’ll stay warm for hours.

Paleo Lunch on the Go (No Kitchen, No Fridge)

If you’re on the road, out in the field, or stuck at your desk all day, don’t let convenience derail your efforts. Stock up on non-perishable Paleo-friendly foods to stash in your bag, car, or drawer. Tinned wild-caught salmon, jerky, pouches of olives, mini nut butters, and coconut chips are great for this. Add a boiled egg and an apple and you've got a surprisingly complete Paleo lunch.

Paleo Lunch Ideas for Kids (or Grownups Who Like Fun Lunches)

Paleo lunches don’t have to be boring or overly serious. Try making Paleo “snack boxes” with a little of everything: boiled eggs, turkey roll-ups, blueberries, roasted pumpkin seeds, cucumber rounds, and coconut yoghurt. It’s satisfying, colourful, and easy to pack in a bento-style lunchbox with little compartments for variety.

Batch Cooking = Lunchtime Freedom

A little weekend prep goes a long way. Set aside an hour on Sunday to roast a tray of chicken thighs, bake a batch of egg muffins, boil a dozen eggs, prep chopped veggie sticks, and make a simple dressing. With these building blocks, you can mix and match for the rest of the week without having to think too hard at 7 a.m.

Quick Paleo Lunch Combos to Keep on Repeat

Grilled salmon + roast pumpkin + spinach + macadamia oil
Chicken breast + smashed avocado + cherry tomatoes + rocket
Hard-boiled eggs + sauerkraut + raw veggie sticks + Brazil nuts
Slow-cooked lamb + mashed cauliflower + steamed broccoli
Leftover steak + fried zucchini ribbons + tomato salsa

Still stuck for ideas? Try combining your leftovers with fresh produce or turning dinner favourites into wraps, salads or bowls. Keep it simple, keep it colourful — and don’t be afraid to repeat meals that work for you.

What are your go-to Paleo lunches? Share your quick wins, meal prep tips, and favourite time-saving recipes in the comments — let’s help each other keep lunch easy, delicious, and fully Paleo.

Kitchen Heaven or Kitchen Hell?

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

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

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

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

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

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

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

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

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

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

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

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

The first Australian Paleo Weekend Event Conference Retreat Primal Sydney Australia Seminar Expo-min

The 1st Australian Paleo Weekend!

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Note: This is an old post – the next weekend has not yet been finalised, but please sign up to my newsletter if you are interested in the next event!

I'm very excited to announce the first Paleo Weekend in the Southern Hemisphere will be held on 12th & 13th May, 2012 on the beautiful Cockatoo Island, in Sydney Harbour.

Whether you’ve been living a Paleo lifestyle for a while, have been interested but are yet to dip your toes in – or are looking for a way to finally improve your health and fitness – this is the weekend for you!

I’ve got together some of the leading experts from this side of the World (including Jamie Scott, Dr Anastasia Boulais, Julianne Taylor and Dr Ron Ehrlich), to talk about all aspects of health, nutrition & fitness and to demonstrate and teach techniques to participants. The Paleo Weekend will be held on 12^{th &} 13^th of May 2012, on Cockatoo Island in Sydney Harbour – an absolutely fantastic venue! The weekend will be fully catered with an amazing Paleo menu. There is also the exclusive option for a limited number of attendees to sleep on the island overnight, in pre-erected luxury tents (it doesn’t get much more Primal than that!).

Attendees will: –

· Learn about Paleo nutrition and health

· Have the opportunity to quiz the experts,

· Learn through a demonstration session how to cook quick and healthy Paleo meals,

· Learn how to get on the fast track to peak sporting performance, by opening the door to their mind

· Learn barefoot running techniques

· Enjoy an early morning yoga session on the harbour shore to kick start the day

· Enjoy a social Paleo feast on the Saturday night with like-minded new friends

· Have the unique opportunity to sleep on the island

· Enjoy fantastic Paleo meals prepared for them

· Enjoy a life changing Paleo Weekend in a unique venue like no other!

Sessions Include: –

Cookery Demonstration; learn how to cook quick and easy Paleo meals at home

Barefoot running technique

Early morning Yoga overlooking the harbour

Fitness techniques – learn how to improve your technique and fitness – details to be announced

Paleo Nutrition lectures – on a variety of topics to be announced soon

Paleo Health lectures – on a variety of topics to be announced soon

Learn how to achieve improved health results & how to get on the fast track to peak sporting performance, by opening the door to your mind

Ticket prices are currently on sale at an early bird discounted rate until 31st March.

Numbers are strictly limited due to the island licensing – so book yours today to avoid missing out!

12 Ways to Eat Paleo on a Budget

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

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

1. Buy less popular cuts of meat.

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

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

Chicken necks – a cheap option

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

2. Move away from the supermarket/ grocery store

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

3. Research

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

4. Buy in bulk

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

5. Buy at the end of the day

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

6. Buy direct

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

7. Eat seasonally

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

8. Plan your week

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

9. Be flexible

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

10. Make more

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

11. Stop buying lunches and coffees

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

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

12. Stop eating out

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

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

Paleo lunch ideas suggestions primal diet recipes-min

Paleo Lunch Ideas and Recipes

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

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

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

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

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

Easy Paleo Lunches That Actually Work

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

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

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

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

Paleo Pizza Recipe: Grain-Free and Dairy-Free

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My Top Ten Herbs & Spices

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Since I’ve been Paleo my cooking has got more and more inventive, and I find I’m using a lot of different Herbs & Spices.

This does start out quite expensive if you don’t have any, but I really recommend going out and buying a basic selection to get started with. Just by changing the herbs you can completely transform a meal.

When I went strict Paleo, I already had a lot of Herbs & Spices, but I went through all of my Paleo recipe books and bought all of the herbs and spices that came up in the ingredients list. I’ve noticed I tend to use a few very frequently, and some are barely used, so thought I’d share my top ten herbs and spices, and what I use them for.

Onion Powder. Although I use onions too, this is great to add to lots of dishes for extra onion flavour.
Garlic Powder. I use this similarly to onion powder, to gives an almost sweet garlic taste.
Turmeric. I’m trying to add this to more and more of my cooking, as it is has so many great attributes – including having anti inflammatory properties. Turmeric gives a yellow colour and a slight bitter, mustard flavour. I always add Turmeric to curries.
Cayenne Pepper. This is a hot spicy chilli pepper, with hot being the word! I only add a very small amount, but often add it to dishes like chilli, where I want a bit of heat.
Paprika. This is from dried capsicum and quite a sweet flavour. It gives food a red colour and I’ll use it in sauces and dips.
Oregano. I seem to use a lot of this, almost anytime I cook with tomatoes, I add some oregano. It has a slightly lemony flavour.
Thyme. I often add this near the end of cooking to ensure the heat doesn’t damage it. I add it to lots of different things such as stews, vegetable dishes and stocks.
Cinnamon. This is my current favourite – I use it in almost everything. Although it isn’t sweet, it’s great as a sweet substitute in tea and NoOatmeal. I commonly use it in meat dishes as it gives such a great flavour.
Ginger. This is another favourite which I have to regularly replenish. I often add this to curries.
Salt. This is another must have which brings out the flavour in dishes. I naturally have quite low blood pressure, and as I don’t eat anything processed think it’s quite a good addition to my cooking. I use Pink Himalayan salt as it is very pure with a great mineral content. I also have Celtic Sea Salt, which also has a great mineral content. I would go without rather than having table salt!

Are my most commonly used Herbs & Spices completely different to yours? Which are your favourite Herbs & Spices and what do you use them for?

Exploring the Power of Herbs and Spices in Paleo Cooking

Herbs and spices are a cornerstone of flavour in any Paleo kitchen—and more than just adding a punch of taste, they offer a wide range of health benefits. From boosting digestion to reducing inflammation, herbs and spices are some of the most nutrient-dense items in your pantry. Once you’ve built a solid spice rack, the possibilities for enhancing meals without relying on processed sauces or additives are endless.

Why Herbs and Spices Matter on the Paleo Diet

When you eliminate processed foods, grains, sugar, and industrial seed oils, you rely more on whole foods—meat, vegetables, fruit, and healthy fats—for nutrition and enjoyment. Herbs and spices allow you to diversify your meals, change the profile of your favourite dishes, and explore global cuisine while keeping everything 100% Paleo.

Beyond flavour, many herbs and spices offer antibacterial, antifungal, anti-inflammatory, and antioxidant properties. They help improve digestion, support detoxification, and even offer immune benefits—all with zero calories or carbs.

Honourable Mentions: Spices You Might Want to Add

In addition to your top ten, here are a few other pantry favourites that deserve a spot on your Paleo spice shelf:

Smoked Paprika: Adds a deep, smoky flavour to rubs and roasted meats. Excellent in chorizo-inspired dishes or Paleo BBQ sauces.
Cumin: A staple in Mexican, Middle Eastern, and Indian cooking. Earthy and warming, it pairs beautifully with beef and lamb.
Coriander: The seed of the cilantro plant, it adds a light, citrusy note to curries and marinades.
Basil: Sweet and fragrant, basil is perfect in Italian-style dishes or for blending into Paleo pesto.
Bay Leaves: Often used in slow-cooked meals like stews or soups, bay leaves lend a subtle depth of flavour when simmered for long periods.

How to Build a Paleo Spice Pantry Without Breaking the Bank

Herbs and spices can seem expensive at first, but there are ways to build your collection affordably:

Buy in bulk from health food stores or spice markets.
Store herbs and spices in airtight containers away from heat and light to preserve potency.
Start with a small set of the most-used spices for your favourite cuisines, then expand as needed.

It’s also a good idea to label the date of purchase—over time, spices lose their aroma and effectiveness. Try to refresh them every 12–18 months if possible.

Health Benefits of Common Paleo Herbs & Spices

Let’s take a closer look at what some of your favourites offer from a health perspective:

Turmeric: Known for its anti-inflammatory effects thanks to curcumin, turmeric is great for joint health and immune function. Best absorbed with a little black pepper and fat.
Cinnamon: Helps balance blood sugar and has powerful antioxidant properties. Great in both savoury and sweet dishes.
Garlic Powder: Supports heart health, acts as a natural antimicrobial, and may help reduce blood pressure.
Ginger: A digestive aid and anti-nausea powerhouse, also effective in reducing muscle pain and soreness.
Oregano: Contains compounds like carvacrol and thymol, both of which are known to fight off harmful bacteria.

Using a variety of herbs and spices not only enhances taste but adds therapeutic properties to your meals. It’s an effortless way to increase the nutritional density of everything you eat.

Spice Combinations to Mix It Up

If you’ve got your ten core favourites, try combining them into easy blends to speed up your cooking and introduce new flavour profiles:

Paleo Taco Seasoning: Cumin, paprika, garlic powder, onion powder, oregano, chilli powder, salt.
Indian-Inspired Curry Powder: Turmeric, coriander, cumin, cinnamon, cayenne, ginger, cardamom.
Italian Herb Blend: Oregano, thyme, basil, rosemary, garlic powder, onion powder.
Moroccan Spice Mix: Cinnamon, ginger, turmeric, cumin, allspice, paprika.

Make a big batch of your favourite blend and store it in a small jar for quick access. It’s especially helpful for meal prep days or when cooking in bulk.

Fresh vs. Dried: Which Should You Use?

Fresh herbs can be fantastic, especially for garnishes or last-minute flavour boosts. Basil, parsley, and coriander are wonderful fresh. Dried herbs, on the other hand, are often more concentrated and ideal for slow-cooked dishes.

If a recipe calls for fresh herbs but you only have dried, use about one-third of the amount (e.g., 1 tsp dried in place of 1 tbsp fresh). Some herbs like rosemary and thyme retain their flavour very well when dried, while others like chives and parsley are best used fresh.

Keeping Paleo Interesting with Global Flavours

Spices are your ticket to world cuisine without leaving your Paleo template. Craving something different? Here are a few global suggestions you can easily replicate:

Middle Eastern: Use za’atar, sumac, cumin, and coriander with lamb or roasted vegetables.
Thai: Combine ginger, garlic, chilli, lime, and fresh coriander for a Paleo curry or salad dressing.
Mexican: Use cumin, paprika, garlic powder, oregano, and a pinch of cayenne with beef or pork.
North African: Try a Ras el Hanout blend for a tagine-style stew or spiced chicken.

This approach keeps your food exciting while still relying on real ingredients and healthy fats.

Final Thoughts

Herbs and spices are the unsung heroes of Paleo cooking. They’re inexpensive, versatile, and incredibly powerful from a health perspective. Building a well-stocked spice rack not only enhances flavour but empowers you to enjoy a wide variety of meals while sticking to your goals.

Experiment with new herbs and spices, create your own blends, and try global recipes that push you beyond your comfort zone. You’ll be surprised at how much more fun—and delicious—your Paleo kitchen becomes.

What’s one spice you couldn’t live without? Share your must-haves in the comments and inspire others to explore their spice cupboards with fresh eyes!

Tri Colour Vegetable Cake paleo diet recipe veggies-min

Unlock the Best Tri-Colour Veggie Cake: Paleo-Friendly & Vibrant

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Unlock the Best Paleo Cherry Ripes: Healthy Homemade Treat

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Buying Coconut Oil in Australia & New Zealand

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Coconut Oil is a huge staple in my house. I generally order a large tin in from my local health food shop, but having realised I’m getting through 700ml in under three weeks, I've started researching and comparing costs of coconut oil. I've been spending $36 on a 700ml tin of Melrose Organic Extra Virgin Coconut Oil every three weeks – which is about $900 a year – If I could make savings on this it would make a big difference! I've got no intentions of using less to save money, as Coconut Oil is such a great source of fat. I've never seen Coconut Oil sold in any of the major supermarket chains in Australia, like Coles or Woolworths, but perhaps this will change as it gains popularity.

Having looked at various online sources, buying from health food stores isn't as expensive as I expected. It’s convenient in that I can buy some the same day I realise I've run out – but it is a lot to carry home from work. I think I'm going to try ordering online next time.

I often visit Healthy Life which has stores across Australia. They mainly stock Aclara Health Coconut Oil which is all Organic. The Cold Pressed Extra Virgin Oil is between $10 and $24.95 for 250 to 700ml. Their other variety is refined, which I used to buy as I didn't like the coconut taste. Now however, I don’t used refined, as I’ve got used to, and quite enjoy the Coconut taste. Mainly though, I think refined is too processed and many of the benefits of the oil are lost in the processing. Aclara Health Refined Coconut Oil is $17.95 for 700ml, or $65.52 for 4 Litres, which is actually one of the lowest prices I've found, at under two cents per ml. The other brand Healthy Life stock is Fijian Gold, who make an organic Coconut Oil at $12.50 for 500ml. I’ve still got a bottle of this at home, which I like taste wise, but to be honest it comes in a bottle and I find it really hard to get the solid oil out! I realise I can warm it to make it liquid, but I’d much rather just buy a better packaged oil that I can spoon out!

I've recently found the “Pure Health” store in Sydney, which stocks Melrose, Spiral & Wild Harvest Coconut Oils. This is where I order the Melrose Oil from. Their smaller sizes work out really expensive on a cost per ml basis, but perhaps this is good for the very occasional user as 300ml starts at $7.95

You need to make sure you do your research before buying online. I found one store, Chemist Direct charging between 6 and 16 cents a ml for Nui Wild Harvest Virgin Coconut Oil, including $7.95 shipping to Australia (shipping to New Zealand is an extra $19.91!)

I was expecting the online store Kokonut Pacific to be really expensive, but it actually works out at under two cents a ml, including shipping to Australia. The draw-back however, is that to get the better deals you need to buy their large packs – up to 20 litres at a time! Perhaps if you have a large family and an enormous amount of kitchen storage this might be an option for you? Their shipping costs to Australia are reasonable (up to about $20), but for New Zealand the shipping is about double.

I'm going to order my next supply of Coconut Oil through iherb, as they seem reasonable, including shipping and have the best range I've seen. Most of their Coconut Oil is shipped to both Australia and New Zealand for $4 or $6, which seems fairly reasonable (it’s calculated on weight). They carry a lot of brands I’ve never seen in the shops in Australia, such as Artisana, Garden of Life, Harvest Bay, Jarrow Formulas, Jungle Products, Natures Way, Now Foods, Nutiva, Organic Fuji, Quantum Nutrition, Source Naturals & Spectrum Essentials. When I finish the Melrose, I'm going to try the 858ml Nutiva Organic Extra Virgin Coconut Oil, which should work out at about $23 shipped to Australia. I’ll let you know what it’s like! Iherb also offer $5 off your first order using the code DUV741 , which just about equates to free shipping.

I would love to hear which brand you use and where you get it from? I'm sure there must be lots of other sources of Coconut Oil that can be shipped to Australia or New Zealand for under two cents per ml – let me know if you've found one! Or perhaps you've found such a good brand that it is worth the extra cost? Let me know your thoughts and I’ll update this post.