Posts

buying paleo in coles woolworths

Paleo Food Shopping Guide: Coles

8 Comments

Don’t judge me – sometimes I buy my paleo food from Coles, my local grocery store. I live near a great greengrocer, butcher and an Aldi – and have a twice monthly farmers market a few suburbs away – but sometimes time and budget make paleo shopping in Coles the best option.

buying paleo in coles woolworths

So can you buy paleo in Coles?

A few years ago Coles lacked so many paleo staples – but now I see more and more paleo friendly lines appearing by the week. The fat-is-good-for-you and it-matters-where-your-meat-comes-from messages seem to finally be going mainstream.

This week I saw a whole new line in grass-fed beef at my local coles – so thought it’s a good time to assess the store for their paleoness.

I'm not going to go into fresh produce too much, but they do have a range of organic fruit and veggies.

Meat

This is the new range of grass-fed meat I found, Graze. It’s also hormone free and comes from 180 NSW and Victoria cattle farms. So far they have porterhouse, scotch fillet, rib-eye, eye fillet, rump, schnitzel, lean mince, roasts, stir fry, casserole and ribs. So if you buy from Coles – support this range – we want more of it!

Graze Grass-fed beef meat Paleo Coles Supermarket shopping list primal

In terms of chicken, Coles offer the Inglewood Farms brand of organic chicken. I always get a whole chicken ($11.90 a kilo) instead of chicken breasts ($31.40 a kilo) – you literally get the rest of the bird free that way – and who doesn't love a roast chicken?

How about kangaroo? One of the great things about kangaroo is that they aren't farmed – so you know you’re getting naturally reared meat. Buy the plain steaks though, and avoid the pre-marinated or processed kangaroo products.

Kangaroo-Steak-Meat-Paleo-Coles-Supermarket-shopping-list-primal-min

Eggs

Eggs are easy as most people seem to be on-board with free-range eggs now. Unfortunately Coles don’t offer Omega-3 enriched eggs (get these from Woolworths). And my other gripe is that eggs aren’t stamped in Australia.

Fats

Coconut oil used to be a foreign concept to the big supermarkets. Now Coles offer two Melrose Organic jars ($8.75 or $11.72 for 300ml – good for an emergency) and also the Prochef coconut oil spray I wrote about before.

Coconut-Oil-Melrose-Organic-Paleo-Coles-Supermarket-shopping-list-primal-min

Coles also sell a jar of Naturals by Melrose Almond Butter Spread ($8.03 for 250g) or Cashew Spread Butter ($8.42).

Luckily olive oil has always been abundant. There are loads of brands. Which is your favourite?

If you’re looking for more animal fats, you can also get a rendered duck fat from Coles.

Rendered duck fat animal Paleo Coles Supermarket shopping list primal

Canned paleo

A few brands of coconut milk are available including TCC, Trident and Ayam. I always buy Ayam as it has the best ingredients. Also, never buy the light versions (you can always add water yourself).

The other tinned ingredient I buy is tomatoes (here’s why). There are loads available, but I find a brand like Mutti has the best ingredients.

Canned tinner diced chopped whole tomatoes Paleo Coles Supermarket shopping list primal

Paleo baking

You’ll find several brands of almond meal/ almond flour including Freshlife and the Lucky brand, but with prices upwards of $22 a kilo, they aren’t cheap. Bob’s Red Mill organic coconut flour is available as about $26 a kilo too.

Coconut-Flour-Paleo-Coles-Supermarket-shopping-list-primal-min

Other things in Coles

You can also find Melrose Apple Cider Vinegar (see what you can do with it here) and several types of Pink Himalayan Salt

If you’re looking for a bread alternative, you’ll be please to find nori seaweed wraps.

Nori sushi rolls wraps sheet Paleo Coles Supermarket shopping list primal

Paleo Pantry Staples at Coles

Beyond the obvious fresh and chilled foods, Coles has expanded its range of pantry staples that work well for Paleo eaters. You can now find dried herbs and spices from brands like Hoyts and MasterFoods with no added fillers or anti-caking agents. Just make sure to read the ingredient lists closely, as some spice blends still contain preservatives, sugars or seed oils.

Stock your pantry with dried rosemary, turmeric, garlic powder, oregano and smoked paprika to easily add flavour to your meals. Also look out for organic cinnamon, which is ideal for baked Paleo treats or a sprinkle in your morning hot drink.

Freezer Finds Worth Checking

If you're short on time or want to stock up, the freezer aisle has some surprisingly Paleo-compatible options. Look for plain frozen vegetables like cauliflower rice, zucchini noodles, and mixed stir-fry packs that contain only vegetables with no added sauces or seasoning.

Coles often stocks frozen berries including blueberries, raspberries and cherries which are perfect for smoothies or baking. These are picked at peak ripeness and are a more cost-effective option than fresh berries, especially when they’re out of season.

There are also frozen seafood options, including wild-caught prawns and plain white fish fillets. Just check the labels carefully and avoid any options with added marinades, thickeners or batter.

Reading the Fine Print: Label Decoding 101

One of the best skills to have when shopping Paleo in mainstream supermarkets is label awareness. Many products marketed as “natural” or “healthy” often contain additives that aren’t Paleo friendly. Before adding anything to your trolley, look at:

  • Ingredients list: This should be short, simple and recognisable. Avoid unfamiliar chemical-sounding names.
  • Sugars: Watch for hidden sugars under names like maltodextrin, glucose syrup, and evaporated cane juice.
  • Oils: Seed oils like canola, sunflower and soybean are often used in processed foods. Skip anything with these listed.
  • Additives: Avoid preservatives such as 220 (sulphur dioxide), MSG (621), and artificial colours or flavours.

If the product has a lengthy list or includes numbers and complicated chemical names, it’s best left on the shelf.

Lunchbox Solutions for Paleo Kids

Packing a Paleo-friendly lunchbox for kids can be a challenge, but Coles offers some helpful options. Fresh fruit like apples, pears, mandarins and bananas are always a go-to. For something a little different, try carrot sticks with a small pot of nut butter (check the spreads aisle for 100% almond or cashew butters).

You can also include hard-boiled eggs, small tins of natural tuna in springwater, or nitrate-free sliced meats from the deli section (when available). Be cautious with deli meats though, and always check for added sugars or fillers.

For treats, bake your own muffins or cookies using almond flour, coconut flour and honey, then freeze them in batches. Coles stocks silicon moulds and mini containers that make Paleo lunch prep easy and fun.

Paleo-Friendly Drinks and Alternatives

While most supermarket beverages are loaded with sugar or artificial sweeteners, Coles does offer a few options. Plain sparkling mineral water is a great base for refreshing homemade drinks. Just add some fresh lime or berries for a flavoured twist.

Coconut water is available in most stores, but check the label to make sure it’s 100% pure with no added sugar. Coles also stocks a few herbal teas, such as peppermint, chamomile and rooibos, which are great caffeine-free alternatives.

If you’re after a dairy-free milk, choose unsweetened almond, coconut or macadamia milk. The Pureharvest and Australia's Own Organic brands often have clean versions with no added gums or oils.

Budgeting Tips for Paleo at Coles

Paleo doesn’t have to break the bank, even at a mainstream supermarket like Coles. Here are a few tips for staying on track while sticking to your budget:

  • Buy in bulk: Pantry items like coconut flour, almond meal and spices are often cheaper in larger packs.
  • Shop markdowns: Check the meat section for discounted cuts nearing their use-by date. These can be frozen immediately.
  • Opt for frozen: Frozen vegetables and berries are often cheaper and last longer than fresh alternatives.
  • Look for home brands: Coles’ own range often includes simple, unprocessed ingredients at a better price point.
  • Cook whole cuts: A whole chicken or lamb shoulder can be stretched over several meals and used to make broth.

Planning your meals ahead of time also reduces the chance of food waste, which helps your wallet and the planet.

Seasonal Picks and Weekly Specials

Keep an eye out for Coles’ seasonal produce bins and weekly catalogues. You can often score good deals on in-season vegetables like pumpkin, zucchini, and leafy greens. These are perfect for roasting, spiralising or including in a breakfast hash.

In some stores, Coles also features local suppliers in the produce or meat section, offering a more transparent option for shoppers who want to support ethical farming practices.

What Still Needs Improvement?

Despite all the progress, there are still gaps. Organic offerings remain limited and often expensive. High-quality broth and gelatin products are rarely found in mainstream stores. Also, many products with Paleo potential still include unnecessary preservatives or sugars.

Hopefully, increased consumer demand will push Coles to expand its range even further. The more we support the good options and provide feedback, the better their offerings will become.

Shopping Paleo at Coles is more achievable than ever. With a bit of label-reading savvy and some creative planning, you can fill your trolley with real food options that support your health goals — even in the middle of a busy week.

So over to you – what paleo friendly items have you found in Coles that we should know about? Which of the big supermarkets do you think is the most paleo friendly?

Paleo diet aldi shopping list-min

My Aldi paleo shopping list

30 Comments

I have a confession… I don’t grow all of my own food or shop exclusively from farmers markets, organic butchers and fishmongers. With a long commute and long hours, I often just don’t have the time to source my food in the way I’d like. Believe it or not, I've found Aldi can be a fairly good place to buy Paleo friendly food. Whilst it’s clearly not the same as knowing the farm(er) your food came from, I think it can be a good compromise. It also tends to be far cheaper than my other local supermarket options (i.e. Coles and Woolworths).

I thought I’d share with you my Aldi paleo picks…

Meat & Poultry

Aldi sell “Highland Park” beef – it’s grass-fed! We like grass-fed! As you know, I don’t buy mince/ ground beef, but I have tried the Highland Park Steaks ($17.99 – $25.99/kg depending on the cut)

They also stock Willowton free range chicken  (thighs, breast and drumsticks)

Butter

Butter is another good buy (but is it paleo?) as Aldi have an organic butter for under $3 a pack
Aldi organic salted butter paleo

Nuts

Nuts are another staple that I use just for a snack, in a no-oatmeal or occasionally for a bit of paleo baking. I've seen the Forresters brand of natural almonds and also raw walnuts in my local Aldi.

Eggs

I've not actually tried Aldi’s eggs yet, but they do sell free range eggs.

Oil

Whilst I've never seen coconut oil in Aldi, they do have an Australian olive oil that seems quite good for just under $5.

Aldi Australian organic olive oil paleo

Berries

My final paleo in a pinch purchase at Aldi is frozen berries (Sweet Haven brand), which are handy to keep in the freezer for smoothies or even a quick ice cream.

Can You Really Do Paleo at Aldi? Absolutely.

While it’s ideal to source food from farmers markets and local producers, the reality is that many of us juggle busy schedules and tight budgets. Aldi offers a surprisingly solid range of Paleo-friendly staples — from grass-fed beef and free-range chicken to frozen berries, raw nuts, and olive oil.

If you're following a Paleo diet in Australia, Aldi can be a great backup or even your go-to for the basics. It might not stock everything (like coconut oil or bone broth), but for everyday items, it’s a cost-effective and time-saving option that helps you stick to your Paleo goals.

As with any supermarket, the key is label-reading and making conscious choices. Stock up when you find good items, and keep your freezer, pantry, and fridge filled with Paleo staples that work for your lifestyle.

Have you discovered any great Paleo-friendly finds at Aldi lately? Let me know in the comments — I’d love to add them to the list!

Paleo diet aldi shopping list-min

iherb paleo supplies discount coupon

Where Do You Get Your Paleo Supplies From?

25 Comments

Whilst the main elements of a Paleo diet are fresh, local and seasonal – such as meat and vegetables, there are a few important ingredients and supplies that aren’t so easy to find. I used to get these items from health food shops, but I found they could be really expensive, there wasn't much choice – and they were heavy to carry home!

I now do the non-fresh part of my Paleo shopping almost all online. My favourite supplier is iherb, as I've found them to be the cheapest, they have a large range – and they deliver Worldwide (even to Australia!) quickly and cheaply.

Iherb have just reduced their delivery charge to Australia – it’s now only $10 on orders over $60. They also offer $10 off your first order over $40 – or $5 discount on smaller orders. Definitely the cheapest way to stock up on Coconut Oil and fill your Paleo pantry!

These are the items on my non-fresh Paleo shopping list

Coconut Oil

No Paleo kitchen is complete without Coconut Oil! I go straight for the largest containers as it doesn't last long. I really like this huge container of Nutiva Extra Virgin Coconut Oil. I also have a smaller jar of Artisana Organic Extra Virgin Raw Coconut Oil in my pantry.

Coconut Aminos

I love Coconut Aminos and use it regularly, exactly as you might use Soy Sauce, for instance in sauces and to marinade meat.

Coconut Butter/ Manna

I first read about these products on US websites; but couldn't find them in Australian stores.

Paleo Baking

I've just got a new Paleo recipe book “Paleo Indulgences”, with lots of recipes for occasional treats and special occasions. Quite a few of the ingredients I didn't have, so I have just ordered from iherb.

Coconut Crystals

I've just ordered these Coconut Crystals as a few of the recipes call for them.

Coconut Nectar

Similarly a few recipes call for Coconut Nectar, so I'm eagerly awaiting delivery of these too

Arrowroot Starch

Coconut Flour

Almond Flour

Shredded Coconut

Coconut Flakes

Flax Meal

Hazelnut Flour

Sunflower Seed Butter

Almond Butter

Yeast

Salt

I tend alternate between Celtic sea salt and pink Himalayan sea salt.

Herbs and Spices

I also have to stock up on the herbs and spices that I use regularly in my cooking. I generally use a lot of turmeric, Parsley, Ginger, Nutmeg, garlic powder, curry powder, oregano, cumin, basil and cinnamon

Kelp Noodles

A recent addition to my cooking is kelp noodles as a great pasta alternative.

Supplements

Depending on time of the year and nutrition, there are a few supplements I sometimes take.

Vitamin D

Many of the Vitamin D3 capsules sold are in very small doses – instead of taking several, I prefer to take one capsule at a higher IU

Omega 3

Treats

After reading on so many American Paleo sites about Larabars, I've also tried some from iherb, for an occasional treat!

Toiletries

Other than food, I also order paraben-free shampoo online as many of the brands I find in shops locally have lots of undesirable ingredients.

Which non-fresh Paleo supplies do you regularly buy? Where do you source your Paleo supplies from? Are there any items you have trouble finding locally?

Stocking a Paleo Pantry in Australia: What to Buy & Where

If you're following a Paleo diet in Australia, you already know that sourcing fresh meat, seafood, and vegetables locally is relatively easy. But what about those harder-to-find Paleo pantry staples like arrowroot starch, coconut aminos, or almond flour? Finding affordable, high-quality options can be a challenge—especially when you're looking for organic, gluten-free, and additive-free products.

Buying Paleo Supplies Online vs In-Store

Local health food stores can be a great resource, but they're often limited in stock, pricey, or inconvenient. That’s why many Aussie Paleo enthusiasts turn to online suppliers for non-perishable items. Online stores often offer:

  • Greater variety, including international products not commonly found in Australia

  • Lower prices, especially when buying in bulk

  • Home delivery, which is a game-changer when you're ordering heavy items like coconut oil or flours

Best Paleo Online Stores for Aussies

  • iHerb – Offers a massive range of Paleo pantry items, personal care products, and supplements. Shipping to Australia is fast and affordable, and you’ll often find generous first-time buyer discounts.

  • Amazon Australia – More local sellers are joining the platform, which can be great for Paleo snacks, collagen, and natural toiletries.

  • Nourished Life – An Australian store that focuses on natural and toxin-free products, especially great for Paleo-friendly skincare and household items.

  • The Wholefood Collective – Aussie-based and focused on real food, organic, and bulk options.

  • Changing Habits – Another Australian supplier specialising in Paleo and wholefood lifestyle products.

Must-Have Paleo Pantry Staples

Here’s a quick list of Paleo essentials to keep stocked up—perfect for cooking, baking, and staying prepared:

  • Coconut oil – Look for organic, cold-pressed virgin varieties.

  • Coconut aminos – A soy sauce alternative that’s both gluten-free and Paleo-friendly.

  • Arrowroot starch & tapioca flour – Useful for thickening sauces and grain-free baking.

  • Almond, coconut, and hazelnut flours – Ideal for baking and creating gluten-free coatings.

  • Flax and chia seeds – For egg-free baking or boosting omega-3s.

  • Shredded coconut and flakes – Great for grain-free granola and treats.

  • Natural sweeteners – Such as coconut nectar, raw honey, or maple syrup (used sparingly).

  • Nutritional yeast & unrefined salt – For flavour and essential minerals.

  • Kelp noodles & cauliflower rice – Easy grain alternatives for quick meals.

  • Herbs and spices – Go for organic if possible. Staples include turmeric, cinnamon, cumin, paprika, ginger, garlic powder, and oregano.

  • Nut butters – Like almond or sunflower seed butter (check ingredients—should be 100% nuts).

  • Lacto-free or Paleo-approved supplements – Such as vitamin D3, magnesium, collagen, or omega-3s.

Pro Tips for Saving Money

  • Buy in bulk – Especially for pantry items that you use regularly (like flours or oils).

  • Check expiry dates – Bulk buys are only worthwhile if you’ll use them before they expire.

  • Split orders with a friend – You can both save on shipping and try more products.

  • Use loyalty or referral codes – Sites like iHerb often offer substantial discounts on your first few orders.

Final Thoughts

Creating a Paleo lifestyle that works for you in Australia means having a reliable supply of quality staples. With the convenience of online ordering and an ever-expanding list of local suppliers, it’s never been easier to keep your pantry stocked with everything you need—from coconut oil to collagen.

319 Paleo Foods – The Definitive Paleo Food List diet free ebook pdf download-min

319 Paleo Foods – The Definitive Paleo Food List

34 Comments

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

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

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

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

Paleo-Carrots-Paleo-Food-List 319-min

Leafy & Salad Vegetables

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

Flowers and flower buds

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

Bulb and stem vegetables

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

Root and tuberous vegetables

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

Sea vegetables

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

Other Vegetables/ Fruits

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

Paleo-Fruit-Paleo-Food-List 319-min

Fruits

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

Beef

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

Lamb

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

Pork

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

Chicken

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

Other Meats

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

Offal/ Organ Meats

Liver, kidney, heart, sweetbread, brain and tripe

Fish

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

Oils and Fats

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

Eggs

Hens eggs, duck eggs and goose eggs

Nuts & Seeds

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

Quite some variety, isn't it?

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

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

 

Trolley spying Supermarket shopping groceries coles woolworths aldi paleo diet-min

Trolley Spying

13 Comments

When I go food shopping, I'm always really interested the see what other people have in their trolleys.  Likewise, I get some funny looks, especially when I buy lots of red meat, eggs and coconut milk.  I can just see the people wondering what I'm going to do with it all.  Surely she can’t be going to eat all those foods we’re constantly told are bad, by herself?

People are generally quick to say how healthily they eat, but when you see their trolley, surely you are seeing what they actually eat, rather than what they’d like you to think they eat.

Trolleys full of processed junk food bother me far less; at least the people pushing those trolleys, on some level, know they have a bad diet.  What bothers me more is the trolleys I see full of “healthy” foods.  The type of “healthy foods” I wouldn't go near.

A Very Sad, Un-Primal Grocery Trolley

I see so many trolleys full of low fat, highly processed products (I can’t bring myself to call them food).  Trolleys full of whole grains, as they are good for us, right?  Diet drinks with ingredients I can’t pronounce.  Spray on “vegetable” oils, to make sure as little fat as possible contributes to dinner.  Processed low fat sauces to smother wholegrain pasta with.  “Healthy” reduced fat chips, presumably to deal with the blood sugar crash that comes after eating the pasta.  Huge bottles of orange juice.  Skim milk to pour over the healthy low fat breakfast cereal.  Margarine instead of butter, Weight Watchers low fat processed sweets to ensure there is never any need to go over three hours without eating.

Trolley Spying – Pasta Sauce and Processed Foods

I wonder, do people really think these “healthy” low fat processed products taste nice?  I strongly suspect they are eaten for the perceived health benefits, not because they taste nice.  My Paleo diet not only tastes amazing, but it is super healthy too.

This is my recent trolley.  I generally buy all of my meat from my wonderful local organic butcher, so I usually just buy some veggies, fruit for my housemate to take to work (I'm only eating fruit once or twice a week at the moment), coconut milk, almond butter (for use in an occasional NoOatmeal) and I sometimes buy nuts depending on which recipes are on my menu plan that week.

My Recent Paleo Groceries

Are you guilty of trolley spying too?  Are you frequently shocked by what some other shoppers fill their trolleys with?  Do you get disapproving looks at your Paleo trolley too?

Trolley Spying – Supermarket Shopping at Coles, Woolworths, and Aldi on a Paleo Diet

What Your Supermarket Trolley Really Says About You

It’s fascinating how much you can learn from someone’s shopping trolley. It’s like a snapshot of their beliefs about health, food, and even how they spend their time. I’m always amazed at how confidently people load up on low-fat yoghurt, wholegrain crackers, and ultra-processed meat alternatives, believing they’re making health-conscious choices.

Yet it’s clear that years of public health messaging have blurred the lines between real food and clever marketing. I’m not judging—well, maybe a little—but mostly I’m saddened that our food supply and dietary advice have led us to this point.

The Psychology Behind “Healthy” Shopping

There’s something about pushing a trolley filled with “healthy” processed products that gives people a quiet sense of moral superiority. I’ve heard comments like “I don’t eat junk, just wholegrain toast with margarine and a glass of OJ”—without a flicker of doubt.

The problem is, our supermarkets are designed to reinforce these misguided choices. Those heart tick symbols and low-fat labels are often front and centre, while healthy fats, pastured eggs, and organ meats are nowhere to be seen in mainstream promotions.

The average consumer doesn’t stand a chance—unless they dig a little deeper. That’s where real food movements like Paleo come in.

How to Read a Trolley Like a Paleo Pro

Here’s a fun exercise. Next time you’re shopping, try categorising trolleys into three broad groups:

  • The “Health” Illusion Trolley: Think low-fat yoghurts, ‘lite’ cheese, multigrain wraps, snack bars marketed as natural, almond milk with 17 ingredients, and margarine. Often seen with bottled iced tea or coconut water in plastic bottles. A health halo hiding a ton of sugar and additives.
  • The “Mainstream Convenience” Trolley: This one’s all white bread, frozen nuggets, sugary cereals, soft drink multipacks, and pre-made microwave dinners. Minimal judgement here—they’re not pretending.
  • The “Real Food” Trolley: Grass-fed meat, whole vegetables, olive oil, eggs, maybe a kombucha or sauerkraut jar. A dead giveaway? A distinct absence of packaging and brand logos.

Once you start noticing, you won’t be able to stop. Trolley spying is the new window into mainstream dietary habits—and it's not always a pretty sight.

How I Navigate the Supermarket as a Paleo Shopper

My trolley might raise eyebrows, but I shop with purpose. I know exactly what I’m putting into my body—and what I’m avoiding. I don’t get swayed by supermarket specials or two-for-one snacks I’d never buy otherwise. My route through the store is strategic. Perimeter first. Then specific aisles only if I absolutely must (like for coconut milk or herbs).

Some staples in my Paleo trolley include:

  • Organic free-range eggs
  • Avocados and leafy greens
  • Fresh herbs (coriander, parsley, thyme)
  • Coconut oil and milk
  • Sweet potatoes or pumpkin (for carb cycling days)
  • Almonds or macadamias (rarely—and only raw)

Notice what’s missing? Cereal, skim milk, bread, and everything in colourful cardboard packaging.

The Aldi vs. Woolies vs. Coles Paleo Showdown

I’ve shopped at all the big supermarkets in Australia and have picked up a few tips over the years. If you're doing a Paleo shop and trying to balance cost and quality, here's my take:

SupermarketPaleo FriendlinessBest FindsWatch Out For
WoolworthsModerateMacro Organic range, fresh herbs“Health food” aisle full of seed oils and sugars
ColesModerateGrass-fed mince, avocado oilImpulse buys near the checkouts
AldiHigh (for the budget-conscious)Affordable avocados, whole chickensLimited range of clean pantry staples

Of course, the best strategy is to buy fresh where possible and support your local butcher, market, or co-op.

Label Literacy: Don’t Get Caught Out

If you do venture into the centre aisles, make it quick—and always read the labels. A few red flags to look for in products falsely marketed as “healthy”:

  • Vegetable oils like canola, sunflower, soybean
  • Added sugars under sneaky names like “rice malt syrup” or “evaporated cane juice”
  • “Natural flavours” (which are anything but natural)
  • Gums and emulsifiers like carrageenan or guar gum
  • Anything with a “low-fat” badge of honour

These products often appear in “healthy” trolleys, and unfortunately, many people still believe that the more a food is modified, the healthier it must be. Relearning how to eat can be confronting, but once the veil lifts, you’ll never shop the same way again.

Paleo Shopping With Kids or a Partner?

If you live in a household that isn’t 100% Paleo, it can be a challenge to balance different shopping styles. I often get asked how I manage this. The truth? Compromise—with boundaries.

I’ll allow a few non-Paleo items if they’re consciously chosen and not marketed as health foods. For example, a block of dark chocolate or a jar of raw honey for the non-Paleo members of the household is fine. But I draw the line at margarine, sugary yoghurts, and seed oil-based sauces.

Communication helps. So does cooking really tasty meals that convince everyone that real food is better.

Final Thoughts From the Trolley Line

Supermarkets are a minefield, and modern trolleys reflect more confusion than clarity. If your trolley is full of colourful fresh produce, clean proteins, and healthy fats, you’re ahead of 90% of shoppers. Don’t let disapproving glances throw you off. You know what you’re doing.

And if you’re new to Paleo, why not start by comparing your trolley to others next time you shop? It’s a fun, harmless way to stay mindful—and maybe even spark a conversation or two. You never know who might be inspired to put that margarine back on the shelf.

Are you a fellow trolley spy? What’s the weirdest thing you’ve seen someone buy in bulk and call “healthy”? Let me know below or share a snap of your latest Paleo shop—I’d love to see what’s in your basket.

Redundant Supermarket Aisles shopping groceries centre perimeter coles woolworths paleo diet-min

Redundant Supermarket Aisles

8 Comments

One of the best things about following a Paleo lifestyle, is the serious reduction of the time-sap that is the supermarket.  There is absolutely no need to go up and down every aisle – unless of course you like to look at the ingredients of Frankenfoods “just for fun” like I do.

My Supermarket Route

I generally get all of my meat from my local organic butcher.  This means one less thing to get from Coles or Woolworths, and a far superior product.  I get some veg from markets, but I've still not found a great reliable, local source – so at the moment I am still buying a lot of my veg from the supermarket.

My first stop is therefore the fruit and veg section, usually in the front corner of the store.  Here I generally try to buy local Australian produce and avoid the imports.  This is not only cheaper, but I believe a much more sustainable, healthy option.  I regularly buy sweet potatoes and pumpkins as good carbohydrate sources.  I buy lots of onions, garlic and tomatoes as they tend to form the basis of many meals.  I’ll often buy vegetables such as zucchini and cauliflower to create zucchini pasta and cauliflower rice.  I often pick up avocado as this is such a good, quick and easy fat source which goes with many meals.  Depending on which meals I have planned for the week ahead, I’ll get carrots, parsnips, Asian greens, spinach, capsicum (bell peppers), mushrooms, leeks and broccoli.  I vary my purchase significantly depending on what is in season and what looks good on that particular day.  Depending on the type of vegetables I'm buying, I’ll decide whether or not to go organic.  Unfortunately price is a big consideration in this for me.  I use the dirty dozen rule when deciding what I should buy organic – and what I'm more likely to get away with non organic for.

I'm buying less and less fruit as I'm trying to minimise my sugar intake.  I also believe I can get the same beneficial nutrients the fruit provides in vegetables and meat – without the sugar hit.  However, I always buy limes and lemons as I often have a slice in hot water as a refreshing hot drink.  I occasionally purchase kiwi fruits and will buy berries more and more as the season gets further underway.  I can’t remember the last time I had an apple – balancing off the sugar and nutritional content, there are so many things I’d choose to eat first.

redundant-supermarket-aisle-redundant-min

One of many non-Paleo supermarket aisle I don't need to enter

Next door is usually the egg section.  I buy a lot of eggs.  This is an area I won't compromise on.  The minimum I'd consider buying would be free range, but I generally get organic.  I don't see them often, but where I do I'll also buy Omega-3 enriched eggs.

Close to the Fruit and Veg section is usually the “healthy” range (i.e. “Macro” in Woolies or “Health Solutions” in Coles.  From here I’ll buy nuts, nut butters and ground almond and coconut flour.  I don’t buy these items regularly, but to go into a specific meal I have planned, such as noatmeal, or into a curry .

Back on the outside perimeter of the store I’ll occasionally then get some meat (if I haven’t managed to get this from my butcher).  On the rare occasions I get meat from the supermarket I'm always very careful to get organic – I consider meat to be the key area where quality really is everything.

I dip into the centre of the store to visit the Asian section, as it is here I can stock up on coconut milk which is a great source of fat.  As I'm currently avoiding dairy, this is another section I get to skip.  Finally, occasionally I’ll visit the frozen section, where I’ll pick up frozen Australian berries.  This is typically an option I only use when fresh berries are not in season.

The only staple I can’t find in supermarkets is coconut oil, which I make a special trip to my local health food store for.

supermarket-chocolate-aisle-redundant-min

The confectionery aisle – also not required

It’s incredible to think how many aisles in the supermarket become completely redundant, when leading a healthy primal lifestyle.

Have you noticed a big reduction in your grocery miles since you reconsidered your diet?  How much of your diet do you get from supermarkets?

Redundant Supermarket Aisles shopping groceries centre perimeter coles woolworths paleo diet-min

Aisle by Aisle: Rethinking the Modern Supermarket on a Paleo Diet

One of the most surprising benefits of following a Paleo lifestyle is just how much simpler (and faster!) grocery shopping becomes. Where once you might have zigzagged every aisle, comparing cereal brands or pondering packet sauces, now your route is cleaner, more efficient — and far more intentional.

The outer aisles really do hold all the value. This is where you’ll find fresh produce, meat, eggs, and chilled items. Most real food lives on the perimeter of the store. Once you’ve figured out where to find staples like organic vegetables, free-range eggs, and additive-free coconut milk, you can almost shop with your eyes closed.

By contrast, the centre aisles are a labyrinth of packaging — crammed with cereals, snack bars, fizzy drinks, canned soups, crackers, and freezer meals. It’s these aisles that become irrelevant when you're eating whole, unprocessed food. You don’t need gluten-free pasta if you’ve stopped eating pasta altogether. You don’t need sugar-free muesli bars if you fuel yourself with nuts, eggs, and avocado.

5 Supermarket Aisles You’ll Rarely Visit on a Paleo Diet

  1. Breakfast Cereals & Muesli Bars – High in grains, seed oils, and sugar. Not even remotely Paleo.
  2. Bakery – White bread, “wholegrain” rolls, wraps… all built on flour and additives.
  3. Soft Drinks & Juice – A sugar rush in a bottle, even when it’s labelled “no added sugar”.
  4. Sauces & Marinades – Often packed with seed oils, thickeners, sugar, soy, and preservatives.
  5. Snack Food & Confectionery – Whether it’s crisps or chocolate bars, you already know it’s a no-go.

What to Focus On Instead

  • Fresh Vegetables & Fruit (preferably local, seasonal, and organic)
  • Organic, pasture-raised meat and wild-caught seafood
  • Free-range eggs and healthy fats like avocado and coconut products
  • Nuts, seeds, herbs, and spices
  • Naturally fermented items (like sauerkraut or kimchi), if tolerated

If you’re lucky enough to have a butcher, farmer’s market, or local co-op nearby, even better. But even major supermarkets in Australia have become more accommodating to whole food shoppers in recent years — you just have to know where to look, and what to skip.

How Has Paleo Changed Your Shopping Habits?

Do you breeze through the supermarket in record time now? Have you found any hidden gems in the centre aisles — or perhaps a brand that’s surprisingly clean? And what staples do you still source from specialty shops or markets?

I’d love to know how your shopping habits have changed — and whether the “Supermarket Shortcut” has made your life a little easier (and your trolley a little lighter).

Share your routine and any helpful tips in the comments below — let’s help each other make real food the easy choice!