Looking for inspiration to stay on track with your Paleo lifestyle? Our collection of Paleo recipes has you covered, with hundreds of nourishing, grain-free, dairy-free, and refined sugar-free meals to suit every taste. Whether you’re after a quick midweek dinner, a hearty breakfast, a lunchbox-friendly snack, or something a little indulgent (without breaking your Paleo rules), you’ll find it here. All recipes follow real food principles and are designed to help you eat clean, feel full, and enjoy every bite – without the stress. Browse our growing library and discover just how easy and delicious eating Paleo can be.
7-Day Paleo Diet Menu Plan
I've got a friend coming to stay next week, so I've planned a 7-day Paleo Menu Plan to showcase my Paleo diet. It’s all too easy to eat similar meals over and over, so I'm looking forward to a week of lots of variety. I'm going to over-make everything, so I have lots of leftovers to freeze and enjoy again later.
I've just written my first recipe book on Paleo Breakfasts, so will be showcasing some fantastic, but also quick and easy breakfast recipes on my menu plan!
So this is my Menu Plan for my week of Paleo meals:
| Day | Breakfast / Brunch | Lunch | Dinner | Snack / Dessert / Drink |
|---|---|---|---|---|
| Monday | Paleo Salmon Burgers | Blanched veggies with guacamole and nut butter dips | Chicken and Vegetable Kebabs | Macadamia Nuts |
| Tuesday | NoOatmeal | Big Salad with tuna, eggs, nuts, leaves, tomatoes, olives, avocado, capsicum & EVOO | Lamb-chops, Roasted Parsnips, Onions and Pumpkin | – |
| Wednesday | Bacon, Eggs and Avocado | Turkey Nori-wraps | Porterhouse Steak, Egg, Mushrooms and Greens | Paleo Ice Cream |
| Thursday | Egg Muffins | Capsicum ham sandwiches (capsicum “bread”) | Tuna, Asparagus and Cauliflower Rice | Jerky |
| Friday | Red onion, ham and mushroom omelette | Paleo chilli with zucchini noodles | Paleo Pizza | Strawberries dipped in dark chocolate |
| Saturday | Paleo Pancakes with Berry Sauce | Chicken Soup with side salad | Barbecue with selection of meats and salads | Glass of red wine |
| Sunday | Full English Breakfast (eggs, bacon, tomatoes, mushrooms, sautéed sweet potato, homemade tomato relish, Paleo sausages) | – | Sunday Roast; Roast beef, sweet potatoes, home-made gravy, broccoli and carrots | Coconut Yoghurt |
Making the Most of Your Paleo Meal Prep
With a solid weekly plan in place, now is the perfect time to elevate your Paleo experience even further. Meal prepping isn't just for convenience — it’s one of the best ways to stay committed to your goals and make sure no fresh produce or grass-fed meat goes to waste. The key is to cook in bulk when you can and store portions in airtight containers or freeze them for later in the week.
It can be incredibly helpful to label each meal with the date and contents, especially when freezing. If you're short on time midweek, knowing there’s a ready-made Paleo-friendly dinner waiting in your freezer can make all the difference. Soups, stews, chilli, meatballs, and bakes all freeze particularly well and can be reheated with minimal effort.
Smart Shopping for a Paleo Week
Planning your shopping trip around your meal plan helps avoid impulse buys and ensures you’re fully stocked for the week. Before heading to the shops or farmers market, check your pantry and fridge to see what staples you already have. Then, build your shopping list around what’s left.
For this particular 7-day menu, key items to look out for include:
- High-quality animal protein like grass-fed beef, pasture-raised chicken, lamb and wild-caught fish
- Fresh vegetables in a range of colours and textures
- Healthy fats such as extra virgin olive oil, coconut oil, avocado, and nuts
- Fresh herbs and spices for flavour (e.g. turmeric, rosemary, paprika, coriander)
- Specialty Paleo items like coconut flour, almond meal, or cauliflower rice, if not making from scratch
Batch Cooking Tips
If you’re preparing meals for the week ahead, you don’t have to cook seven entirely different dishes. Batch cooking is about being smart with your time and ingredients. For example, roasting a large tray of vegetables at the start of the week means you’ve got a handy side dish for several meals. Similarly, slow cooking a big batch of meat or soup can cover multiple lunches or dinners.
Double up on recipes from your menu — for example, cook extra Paleo chilli or soup and freeze half. It’s also a great idea to marinate multiple types of meat at once. Store in separate containers in the fridge, then cook throughout the week for maximum flavour with minimum fuss.
Incorporating Leftovers Creatively
With leftovers from your planned meals, you can mix and match to create entirely new dishes. Leftover roasted pumpkin and lamb can become a warm salad with rocket and a tahini dressing. Paleo pizza from Friday night reheats beautifully for Saturday brunch, especially when topped with an egg. Chicken from your soup can be shredded into wraps, salads, or even turned into a quick stir-fry with vegetables.
Get creative and don't feel boxed in by the original plan — this is where the fun of Paleo cooking really starts. Being flexible and resourceful with your ingredients helps reduce food waste and makes the most of your time and budget.
Stocking a Paleo-Friendly Pantry
While your fridge will likely be full of fresh produce and protein, don’t overlook the importance of a well-stocked pantry. Keep staples on hand so you can whip up quick meals or add extra flavour to your dishes at a moment’s notice. Consider keeping the following items in your Paleo pantry:
- Coconut milk (full fat, no additives)
- Tinned tomatoes or tomato paste (check ingredients)
- Tinned wild fish like salmon or sardines (if tolerated)
- Herbal teas and organic coffee alternatives like dandelion root
- Coconut aminos or apple cider vinegar
- Natural nut butters (no sugar or seed oils)
Eating Out While Sticking to Paleo
Even with the best plans, you might find yourself needing to eat out. Luckily, more restaurants are accommodating dietary preferences, and with a few simple strategies, you can keep things Paleo without the stress.
Look for grilled meats, salads with olive oil and lemon dressing, or dishes that can be easily modified. Skip the bread, fries or creamy sauces unless you're confident in the ingredients. If unsure, don't be afraid to ask your server about the oil used or for simple substitutions. Many places are happy to serve vegetables instead of grains or legumes.
Staying Hydrated Throughout the Week
It's easy to forget hydration when planning meals, but drinking enough water is essential to support digestion and overall health on a Paleo diet. Herbal teas, infused water (think cucumber and mint or lemon and ginger), and bone broth all contribute to hydration and nutrient intake.
Avoid sweetened drinks, fruit juice, and even many “health drinks” that sneak in hidden sugars. A great habit is to start the day with a big glass of water, especially before breakfast. It sets a healthy tone for the rest of the day.
Preparing for Guests on a Paleo Diet
When hosting friends who aren’t Paleo, it’s tempting to stray from your usual food choices to accommodate them. But in most cases, your guests will appreciate your effort and might be curious to try something different.
To keep everyone happy, focus on meals that feel familiar but are made using Paleo ingredients. Think burgers wrapped in lettuce instead of buns, roast dinners without gravy thickened with flour, and dessert made with coconut cream and berries. Serve a few crowd-pleasers — like your Friday night Paleo pizza or Saturday barbecue — and most people won’t even realise they’re eating Paleo.
Reflecting on Your Weekly Plan
Once the week wraps up, it’s worth reflecting on what worked well and what you’d change for next time. Did certain meals take too long to prepare? Were there enough leftovers to get you through busy days? Did any particular dish stand out as a new favourite?
Meal planning isn’t about perfection — it’s about setting yourself up for success and learning as you go. Over time, it becomes second nature, and your weekly plan evolves to match your lifestyle and preferences. Keep a notebook or spreadsheet to jot down ideas for future weeks and adjust your shopping habits accordingly.
Ready to Try It Yourself?
If you haven’t already, why not give this 7-day Paleo menu plan a go yourself? Whether you follow it exactly or use it as inspiration, it’s a great way to bring structure, enjoyment, and variety to your Paleo lifestyle. Let me know your own favourite combinations — and if you have visitors, don’t be surprised if they leave inspired to try Paleo themselves!
What do you think of my proposed Menu Plan? I’d love to hear your favourite Paleo dishes! Do you create a weekly Paleo meal Plan?
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?
As I mentioned in my Paleo Pets post, I’m currently house sitting and looking after someone’s dogs
I always look in peoples shopping trolleys with interest, but living in someone else’s house offers such a unique insight into what people really eat. The pantry in the house I'm staying in could not be any further from mine. And I find it really sad.
Obviously fresh food was used up before they left, but even so, it appears that almost all of the families meals come from tins, packets and jars, with expiry dates far into the future and lists of ingredients I don’t recognise.
The kitchen counters are full of gadgets like toasters, popcorn makers and microwaves – all absent from my kitchen. Meanwhile gadgets that I rely on in my kitchen are no where to be seen – a blender for soup and sauces; weighing scales for trying out new recipes; a big stockpot for broths and a slow cooker are very evidently missing. Instead of measuring cups and a julienne peeler I've found a pizza cutting wheel and an ice cream scoop.
The pantry is filled with a fat fearing agenda. There are all sorts of fat-free, reduced fat and low-fat instant options. Even the olive oil is “light” – but of course the fat of choice appears to be canola oil. The spread options (for bread, I presume) are low fat margarines. There is a shelf full of cereals, all boasting some amazing health benefits (and lots of mention of wholegrains) on their packaging.
I've been really surprised to find the herbs and spices (of which I have a rather large, regularly refilled collection in my own kitchen) consists of just a packet of cooking salt and an unopened jar of black peppercorns. I suppose when you reheat and eat out of packets and jars, all the taste you need is provided for, by the unrecognisable ingredients listed on the packet. With some good meat or fish, vegetables and a handful of the Paleo ingredients I can use my herbs and spices to make literally hundreds of completely different meals, with far superior tastes to anything the packets could provide.
Water doesn't appear to be the drink of choice, judging by the collection of shockingly coloured cordial bottles and shelf of soft drinks bottles.
The other interesting comparison is in the cooking materials themselves. Plastic (for use in the microwave and for storing food) is in almost exclusive use, and most of the cookware is non-stick. I used to use this type of cookware too – until I started to replace my pots and pans with safer options.
Tellingly the kitchen also houses two medicine cupboards full of all sorts of medications. My medical supplies are housed in a small container and consist of paracetamol (not used this year as I just don’t get headaches any more), some old forgotten about inhalers (my asthma disappeared without trace a couple of years ago), some out of date antihistamines (my allergies have also disappeared) and some plasters (bandaids for any Americans in the house).
I can’t accept it takes too long to bother to prepare proper food, it definitely isn't more expensive than buying everything in packet form. I think for some people opening and reheating from a packet has just become a sad habit, that is hard to break.
The effort to buy low-fat and “healthy” cereals clearly indicates an desire to be healthy – it’s just sad that the intention has failed so strongly in execution.
Have you seen such a SAD kitchen recently? Do you think this is typical?
Paleo Barbecue Recipes
We've finally started to have a few sunny days – the perfect time to get the barbecue out and try out some Paleo Barbecue Recipes!
There were a few recipes I’d wanted to try in Mark Sisson’s cookbook, The Primal Blueprint Cookbook, which had been waiting for some sunshine. I amended the recipes according to which ingredients I could get – and what I already had in my kitchen.
I managed to get hold of some turkey (I don’t know why it’s not more popular in Australia?), an essential ingredient in the Turkey Kebabs I wanted to make. I also made Green Chili Burgers, based on a recipe in the book. Sadly mine were made with regular beef and not bison as the recipe suggests (another type of meat I've not seen in Australia).
Turkey Kebabs
Ingredients:
200g minced (ground) turkey 1 egg (I'm using omega 3 enriched eggs at the moment) 1 tablespoon dried parsley ½ teaspoon each of garlic powder, cumin, paprika & salt ¼ teaspoon of cinnamon & cayenne pepper 1 spoon of olive oilMethod:
It doesn't get much simpler! I simply added the ingredients (except the oil) to the food processor and blended until everything was well mixed in. I then formed the meat into kebabs on wooden skewers and coated with a little olive oil.
The kebabs were then barbecued until cooked thoroughly.
Burgers
Ingredients:
200g minced (ground) beef 1 teaspoon dried chilli 2 tablespoons coriander (cilantro) Half a small finely diced onion 1 teaspoon cumin ½ teaspoon chilli powder & salt 2 eggs
Method:
I put everything except the eggs in the food processor and blended well. I then formed the meat into burger shapes and cooked thoroughly on the barbecue. Whilst the burgers were cooking I fried the eggs and served them on top of the burgers.
Along with the meat, I made a simple salad to complete the meal.
With it being this easy to make burgers and kebabs, I don’t know why anyone would buy them ready-made!
Expanding Your Paleo Barbecue Menu
Once you've mastered Paleo-friendly burgers and kebabs, there’s an entire world of barbecue recipes to explore. From marinades to grilled vegetables and even Paleo desserts, summer barbecuing doesn’t have to mean compromising on real food values. In fact, the barbecue is one of the easiest ways to prepare nutrient-dense meals with minimal fuss, maximum flavour, and no need to heat up the kitchen.
Grilled Vegetable Skewers with Herb Dressing
Vegetable skewers are an excellent side dish or main in their own right, especially when paired with a vibrant, herby sauce. Use whatever is in season — zucchini, red onion, cherry tomatoes, mushrooms, and capsicum all grill beautifully. Toss in olive oil, salt, and pepper before grilling, and finish with a drizzle of herb dressing made with fresh parsley, garlic, lemon juice, olive oil, and a pinch of sea salt. This complements the richness of grilled meats and adds colour to the plate.
Barbecued Chicken Thighs with Smoky Paprika Marinade
Chicken thighs are one of the juiciest cuts for barbecuing and tend to be more forgiving than chicken breast. For a smoky twist, marinate them for a few hours in a mix of olive oil, smoked paprika, garlic powder, lemon zest, and a splash of apple cider vinegar. The natural fat content in the thighs helps keep them moist and full of flavour, and they’re perfect alongside a fresh salad or grilled sweet potato wedges.
Stuffed Capsicum on the Grill
Stuffed capsicum (bell peppers) are another versatile addition to your Paleo barbecue spread. Cut in half and deseed them, then fill with a mix of cooked ground beef, finely chopped spinach, garlic, diced tomatoes, herbs, and a spoon of almond meal or crushed pumpkin seeds for texture. Wrap in foil and place directly on the barbecue, or use a grill-safe dish. After 10–15 minutes, you’ll have a rich, satisfying side or light main course.
Paleo Barbecue Sauces and Dips
Traditional barbecue sauces are often packed with sugar, soy, and preservatives, so why not make your own? A simple Paleo-friendly sauce can be made by blending tomato paste, apple cider vinegar, garlic, smoked paprika, and a dash of honey or dates for sweetness. Simmer until thickened and brush it onto your meats during the last few minutes of grilling for a sticky, flavour-packed finish.
You can also prepare dips like guacamole, baba ganoush, or a cashew and roasted capsicum spread to serve with veggie sticks or grilled meat. These add depth and richness to your barbecue and work brilliantly as toppings for your homemade burgers or kebabs.
Grilled Fruit Skewers for Dessert
Fruit may not be the first thing that comes to mind when barbecuing, but it can be a delicious and refreshing dessert option. Thread chunks of pineapple, peach, banana, and even watermelon onto skewers and grill lightly until caramelised. Serve with a dollop of whipped coconut cream and a dusting of cinnamon for a naturally sweet treat that still feels indulgent.
Tips for a Stress-Free Paleo Barbecue
- Prep ahead: Chop vegetables, marinate meats, and prepare salads in advance so you can relax once the barbecue is lit.
- Use a meat thermometer: This takes the guesswork out of grilling, especially for chicken or larger cuts.
- Choose quality meat: Where possible, use grass-fed beef, pasture-raised chicken, or wild-caught fish for better nutrition and flavour.
- Opt for reusable skewers and grill mats: These make clean-up easier and reduce waste — a bonus if you're barbecuing often.
Drinks to Pair With Your Paleo BBQ
If you're enjoying your barbecue with a drink in hand, consider Paleo-friendly options that complement the clean, real food flavours of your meal. Sparkling water with slices of citrus and fresh herbs (like mint or basil) makes for a refreshing non-alcoholic option. If you’re including alcohol, dry cider, organic red wine, or a spirit like tequila or vodka mixed with soda water and lime are better aligned with a Paleo lifestyle than sugary premixed drinks or beer.
Why Grilling Works So Well With Paleo
One of the great things about Paleo is that it celebrates whole foods in their most natural state — and that’s exactly what grilling brings out. Cooking over an open flame intensifies the flavours of meats and vegetables without needing processed marinades or breaded coatings. It’s also a method that echoes our ancestral roots, using fire and simplicity to prepare meals that are both nourishing and satisfying.
Plus, barbecuing encourages shared meals and outdoor dining, which supports the social and emotional aspects of wellness that are often overlooked in dietary conversations. Whether you're cooking for one or feeding a crowd, a Paleo barbecue brings people together around real food — no additives, no preservatives, just flavour and connection.
Time to Fire It Up
As the weather warms up and the days get longer, now is the perfect time to experiment with new Paleo barbecue recipes. If you haven’t tried barbecuing vegetables, stuffing meats, or whipping up your own sauces yet, this season is your chance to get creative. With so many fresh ingredients available across Australia right now, there’s no shortage of inspiration for your next weekend cook-up.
Whether you're sticking to your favourites or trying something new, Paleo barbecuing proves that eating well doesn’t have to be boring or restrictive. So dust off that grill, stock up on fresh produce and good quality meats, and get ready to enjoy your healthiest — and tastiest — summer yet.
What are your favourite barbecue recipes?
The 1st Australian Paleo Weekend!
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 12th & 13th 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!
Read more about the Paleo Weekend
I can't wait to hear your thoughts about this exciting event!
For full details – read the Paleo Weekend FAQs
Primal Smoothies
I've started to have smoothies some mornings when I'm in a particular rush, since they are so quick to make and can be packed with nutritionally dense Paleo foods. I'm also going to start making up a smoothie to take to the gym with me – that way I'll be able to have something in the post work-out window – I often miss this valuable time, in my return from the gym.
Today I tried a smoothie from Primal Toad's Toadally Primal Smoothies ebook, the “Clumsy Popeye”. I thought this one would be a good choice after an early morning gym session, as it is packed with antioxidants – and protein in the form of protein powder.
I put water, frozen blueberries, cashew butter, Chocolate Primal Fuel, spinach coconut milk & ice in my blender for a few minutes – and then served, with some shredded coconut on top. It doesn't get much easier than that! I thought the spinach taste might not be to my liking, but the main tastes were the chocolate, coconut and cashews – I really enjoyed it and will definitely be making this one again. There's a whole section on green smoothies, which I'm keen to try – it seems like a good way to get in lots of good nutrients.
Customising Your Paleo Smoothies
Once you’ve nailed a basic smoothie formula, the fun really begins. Paleo smoothies are incredibly versatile and can be tailored to suit your nutritional needs, taste preferences, or even your current goals — whether that’s fat loss, increased energy, or post-workout recovery. Unlike many store-bought smoothies, which are often packed with sugar and dairy, homemade versions give you total control over every ingredient.
Think of smoothies as a blank canvas: you’ve got your base, your greens, your fat, your protein, and optional extras like spices, superfoods, or fermented add-ins. You can mix and match depending on what you have available or what you’re craving that day.
Suggested Paleo Smoothie Components
Here’s a simple breakdown of smoothie building blocks to make your own delicious and nutrient-packed blend:
- Liquid base: Water, coconut water, almond milk, coconut milk (canned for richness), herbal tea, or even cooled bone broth for a savoury twist.
- Fruit: Frozen berries, banana (preferably green-tipped), mango, kiwi, or pineapple in moderation. Berries are lower in sugar and higher in antioxidants, making them a Paleo favourite.
- Vegetables: Spinach, kale, cucumber, zucchini, celery, or even cooked pumpkin or beetroot. Greens are great raw, while root veggies often benefit from being pre-steamed or roasted.
- Protein: Collagen peptides, egg yolks (if you're comfortable using raw), grass-fed beef protein powder, or leftover shredded meat (yes, really!).
- Healthy fats: Avocado, nut butter, coconut cream, chia seeds, flaxseeds, or a drizzle of extra virgin olive oil.
- Flavour and texture boosters: Raw cacao powder, cinnamon, ginger, vanilla extract, fresh herbs (mint or basil), and shredded coconut.
Balancing each of these elements ensures your smoothie keeps you satisfied, supports your blood sugar levels, and provides steady energy throughout the morning or post-gym session.
Five Delicious Paleo Smoothie Ideas
If you're after inspiration, try these simple blends — all Paleo, all quick to make, and all packed with flavour:
1. Tropical Greens Smoothie
- 1 cup coconut water
- 1 frozen banana
- ½ cup mango chunks
- 1 handful of spinach
- 1 tablespoon chia seeds
- Juice of half a lime
Blend until smooth. Add a few ice cubes for an extra chilled treat.
2. Post-Workout Chocolate Recovery
- 1 cup almond milk
- 1 scoop chocolate collagen or Paleo-friendly protein powder
- 1 tablespoon almond butter
- ½ frozen banana
- 1 teaspoon raw cacao powder
Top with shaved dark chocolate (85% or higher) for a decadent finish.
3. Creamy Avocado Mint
- 1 cup coconut milk
- ½ avocado
- 5–6 fresh mint leaves
- ¼ cucumber, peeled and chopped
- ½ green apple
This refreshing blend is perfect for warm mornings or after a sauna session.
4. Berry Gut-Healing Blend
- 1 cup water or herbal tea
- ½ cup frozen mixed berries
- 1 scoop grass-fed collagen peptides
- 1 tablespoon ground flaxseed
- 1 teaspoon cinnamon
Great for digestion and anti-inflammatory support.
5. Cinnamon Pumpkin Pie Smoothie
- 1 cup coconut milk
- ½ cup cooked pumpkin
- ½ frozen banana
- 1 tablespoon almond butter
- 1 teaspoon cinnamon + pinch nutmeg
This one is warming, comforting, and ideal for cooler mornings.
Should You Add Supplements to Smoothies?
One of the advantages of smoothies is their ability to deliver targeted nutrients. This can be especially useful if you’re recovering from intense training, trying to boost your immunity, or struggling with gut issues. Consider including:
- Collagen or gelatin: Great for joint health, skin elasticity, and gut repair.
- Magnesium powder: Supports relaxation, sleep, and recovery — especially useful post-exercise.
- Spirulina or chlorella: Algae powders that offer a rich source of micronutrients and detoxification support.
- Probiotic capsules: You can break these open and add the contents to support gut flora.
- Functional mushrooms: Like lion’s mane for focus or reishi for calm — just ensure they’re from a clean, reputable source.
Of course, always be cautious with dosages and observe how your body reacts — especially when trying new supplements. Sometimes less is more.
Batching Smoothies in Advance
If you're regularly on the go, pre-batching your smoothie ingredients into freezer bags or glass jars can be a game-changer. Simply portion out all your dry and frozen components into containers, then in the morning, tip them into the blender with your chosen liquid. This reduces mess and prep time, making it easier to stay consistent with your healthy habits.
Tips for Blending Success
- Always blend your greens and liquid first before adding frozen fruit or harder ingredients — this gives a smoother consistency.
- If you find your smoothie separates quickly, try adding a teaspoon of chia seeds or avocado for natural emulsification.
- Use glass jars with lids to take smoothies with you. They’re eco-friendly and don’t absorb smells like plastic.
Reclaiming the Convenience of Real Food
Smoothies are a brilliant example of how Paleo doesn’t have to mean complicated. With the right ingredients, you can have a nutrient-packed meal ready in under five minutes — ideal for busy mornings, post-workout refuelling, or those times when your fridge looks uninspiring. By blending real, whole food ingredients, you get all the convenience of a shake, without the downsides of processed powders or bottled drinks filled with additives.
So next time you’re short on time, don’t skip your nutrition. Fire up the blender, get creative, and enjoy the simplicity of real food — in a glass.
Do you often have smoothies? Are they something you have as a meal, or as a post workout recovery drink?
12 Ways to Eat Paleo on a Budget
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 Iodine Wraps
Since my new supply of himalayan salt arrived with a big warning on the outside “this does not contain iodine”, I've been craving salty foods. I'm sure this is psychosomatic, but it has lead to quite a lot of reading about iodine deficiency in the last week.
It does appear to be quite possible to become deficient in iodine when eliminating regular iodised salt and conventionally raised animal products. Apparently they started adding iodine to salt many years ago – and to animal feed, as many people were deficient in the mineral. Iodine plays a crucial role in thyroid function and is an essential mineral. I had quite extensive blood work a couple of months ago but for some reason, despite my thyroid function being tested, iodine levels were not part of the tests. I will get my levels checked out, but in the meantime, I need to make sure I get enough iodine, be it from my diet, or supplements. Kelp Supplements seem to be quite popular, so perhaps they will be a good choice?
Wild caught fish is a good source of iodine, but I don't incorporate this in my diet regularly – this is probably something I need to change. Seaweed is supposed to be an excellent source of iodine, so to that end, I created “Paleo Iodine Wraps” for dinner this evening, using Nori sheets.
The wraps were going to contain beef, but I actually found some fresh turkey today – and it was on sale, so I had to buy it (I've got no idea why it's so hard to find turkey in Australia – it's got such a fantastic nutritional profile!). As you might have noticed I'm quite keen on putting fruit in with savoury dishes, so thought I'd experiment with some apricot to go with the turkey and seaweed flavours. I'm really enjoying coconut aminos at the moment, so I used it to marinate the turkey and beef in.
Ingredients
- Fresh Turkey
- Thinly Sliced Beef
- Onion
- Capsicum (bell pepper)
- Zucchini
- Mushrooms
- Tomato
- Lettuce
- Avocado
- Nori Sheets
- Coconut Oil
- Coconut Aminos
- Coriander (Cilanto)
- Himalayan Sea Salt
Method
I cut the turkey and beef into thin strips and let them marinate in the coconut aminos for a few minutes, whilst I prepared the rest of the ingredients.
I cut the onion, capsicum, zucchini, mushrooms and apricots into strips and then stir fried the meat in the coconut aminos and a spoonful of coconut oil.
Once the meat browned off I set it aside, and stir fried the vegetables and apricots in the same oil. I added the salt and some coriander to this and kept the vegetables on the heat for a few minutes.
Whilst the vegetables finished cooking, I cut the lettuce, tomatoes and avocados into strips, since these did not require cooking.
When the vegetables were ready, I assembled all of the ingredients on one edge of the nori sheets, and rolled them until they resembled (paleo!) sushi rolls.
I was pleased with this impromptu dinner and will add it to my list of good foods to make for on the go! I think these would store fine in the fridge overnight, so would be another good option for work lunches – or even as a grab and go breakfast. I really liked the contrast of the seaweed taste with the sweetness of the apricot. I think next time I'll use fish instead of turkey and beef to full embrace a sea theme for this dish – and to get in a bit more iodine!
I've not checked yet, but hopefully if I incorporate Nori a few times a week, I won't have to worry about iodine deficiency.
I'd be very interested to hear your thoughts on Iodine intake and deficiency, is this something you actively address in your diet?
Another key benefit of zinc that deserves attention is its essential role in wound healing and tissue repair. This is especially important for anyone engaged in physical activity or recovering from illness or injury. Zinc supports collagen synthesis and inflammatory response modulation, both crucial elements in the healing process. People following a Paleo lifestyle who include zinc-rich foods regularly may notice faster recovery times from minor cuts, bruises, or more intense muscular strains.
It's also worth exploring zinc’s influence on hormonal balance. Zinc plays a part in testosterone production, which is not only important for men’s health but also for muscle development, metabolism, and overall energy in both men and women. Some studies have linked zinc deficiency with reduced testosterone levels, and restoring adequate intake can lead to noticeable improvements in vitality, stamina, and strength. This is especially relevant for those following a fitness-focused Paleo regime.
In the context of mental health and cognition, zinc contributes to neuroplasticity and brain function. Low levels of zinc have been associated with mood disorders such as depression and anxiety. Zinc helps regulate neurotransmitters like serotonin and dopamine, which influence mood, memory, and focus. For those who often experience mental fog or lack of motivation, ensuring proper zinc intake through Paleo-friendly whole foods might yield surprising cognitive benefits.
Pregnant and breastfeeding women have higher zinc requirements, as it plays a vital role in fetal development and immune support for both mother and baby. Including zinc-rich foods such as grass-fed beef, lamb, oysters, and eggs can help meet these increased nutritional demands without relying on supplements. As always, it's best to consult with a healthcare professional for personalised guidance, especially during pregnancy.
Bioavailability is another essential factor to consider. As mentioned, the Paleo diet avoids grains and legumes, which contain phytic acid – a compound that binds to minerals like zinc and inhibits absorption. This makes Paleo naturally more supportive of zinc uptake. Additionally, preparing vegetables properly (e.g., soaking, fermenting, or sprouting) can further reduce antinutrients and enhance overall mineral absorption.
When looking to boost your zinc intake, here are some of the top Paleo-approved sources to incorporate regularly:
- Oysters: Among the richest sources of zinc available. A single serving can offer over 300% of the daily recommended intake.
- Grass-fed beef: A practical and widely available source, with excellent zinc content in cuts like chuck and sirloin.
- Lamb: Another red meat option that provides a healthy dose of zinc along with iron and B vitamins.
- Chicken thighs and drumsticks: Dark meat tends to have higher zinc levels than breast meat, making it a solid choice.
- Pumpkin seeds: Great as a snack or salad topper; just a small handful contributes a significant amount of zinc.
- Cashews: While slightly lower in zinc than pumpkin seeds, they still provide a helpful contribution and are a great Paleo-friendly snack.
- Egg yolks: Not only a good source of zinc but also rich in choline and other vital nutrients.
- Sardines: These small oily fish offer zinc, calcium, and omega-3s, making them an all-round powerhouse food.
Understanding Iodine Deficiency on a Paleo Diet
When transitioning to a whole foods lifestyle like Paleo, it's easy to unknowingly eliminate key nutrients — and iodine is a prime example. Since iodised salt and processed foods are no longer part of the menu, many people find themselves at risk of iodine deficiency without realising it. And because iodine is not often discussed in mainstream nutrition circles, it can easily fall through the cracks.
Iodine is essential for thyroid hormone production, which regulates metabolism, energy levels, and temperature control. A deficiency can lead to fatigue, brain fog, weight gain, dry skin, and in more serious cases, goitre or hypothyroidism. This makes it critical for those following a Paleo lifestyle to identify rich sources of iodine that fit within the framework of ancestral eating.
How Common Is Iodine Deficiency?
Despite public health measures like iodised salt, iodine deficiency is still surprisingly common — especially in Australia and New Zealand, where the soil is naturally low in iodine. In fact, studies have shown that women of reproductive age, pregnant women, and those avoiding processed foods are at greatest risk. If you're eating clean, avoiding bread, dairy, and table salt, you're likely in this at-risk category.
Natural Iodine Sources for Paleo Eaters
Here are some iodine-rich whole food options that align with a Paleo approach:
- Seaweed: Nori, wakame, and kelp are top sources of dietary iodine. Just a few sheets a week can make a difference.
- Wild-caught fish: Sardines, cod, and haddock contain varying levels of iodine and provide quality protein and omega-3s.
- Shellfish: Prawns, oysters, and mussels are excellent mineral-rich seafood options.
- Pasture-raised eggs: While not extremely high in iodine, they contribute to overall intake when consumed regularly.
- Cranberries and strawberries: These fruits contain small amounts of iodine and can offer a sweet boost.
If you're not a fan of seafood, or it's difficult to source high-quality options where you live, consider supplementing with kelp tablets or liquid iodine drops. As always, speak to a healthcare practitioner before adding any new supplement to your routine.
Balancing Iodine Intake
More is not always better when it comes to iodine. Excessive intake can cause its own thyroid issues, particularly for those with autoimmune thyroid conditions like Hashimoto’s. The goal is to consume sufficient iodine regularly from natural sources — not to overdose with supplements. In Australia, the recommended dietary intake (RDI) for adults is 150 micrograms per day, increasing to 220–270 micrograms for pregnant or breastfeeding women.
Signs You Might Be Iodine Deficient
If you've eliminated processed food and conventional dairy, and you’re not consuming seafood or seaweed regularly, watch for these signs:
- Fatigue and low energy
- Difficulty losing weight
- Cold sensitivity
- Dry skin and thinning hair
- Brain fog and memory issues
- Enlarged thyroid (goitre)
Blood tests for thyroid function don’t always indicate iodine deficiency. If you suspect an issue, ask your GP to test your urinary iodine levels or refer you to an integrative practitioner familiar with nutritional deficiency testing.
Why Paleo Eaters Should Care About Iodine
The Paleo diet offers many benefits — nutrient density, satiety, stable energy — but it also eliminates a lot of fortified and processed foods that people unknowingly rely on for micronutrients. Being intentional about iodine (as well as magnesium, selenium, and vitamin D) is key to avoiding nutritional gaps.
Unlike fortified cereals or iodised table salt, Paleo-friendly iodine sources come with additional benefits — omega-3s, antioxidants, and anti-inflammatory compounds. When you build your meals with iodine in mind, you're also investing in overall wellbeing.
Incorporating Iodine-Rich Meals into Your Routine
Looking to get more iodine in your weekly meals? Try these ideas:
- Make nori wraps like the ones above — they’re versatile and portable.
- Add wakame to brothy soups, bone broth, or Asian-style salads.
- Use dulse flakes as a seasoning — they’re salty, umami-rich, and can be sprinkled on eggs or vegetables.
- Include seafood twice a week — even tinned sardines or salmon in olive oil are great options.
Your Iodine Action Plan
To ensure you're covering your iodine needs while eating Paleo, follow this simple checklist:
- Review your current iodine intake — are you regularly eating seafood or seaweed?
- Get tested if you're unsure about your iodine status.
- Start incorporating seaweed into snacks, meals, or homemade condiments.
- Explore soy sauce alternatives like coconut aminos that pair well with iodine-rich recipes.
- Track how you feel — improved energy and mood are great signs you're on the right track.
Let’s Talk About It
Have you ever tested your iodine levels? Do you include seaweed or seafood regularly in your Paleo meals? I’d love to hear how you make sure you’re getting enough iodine. Share your favourite iodine-rich Paleo recipes in the comments!
Remember: small tweaks like these can help you stay vibrant, balanced, and truly nourished on your Paleo journey.