Paleo Food Shopping Guide: Coles
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.
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!
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.
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.
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.
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.
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.
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.
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?