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.
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.
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?
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
- Breakfast Cereals & Muesli Bars – High in grains, seed oils, and sugar. Not even remotely Paleo.
- Bakery – White bread, “wholegrain” rolls, wraps… all built on flour and additives.
- Soft Drinks & Juice – A sugar rush in a bottle, even when it’s labelled “no added sugar”.
- Sauces & Marinades – Often packed with seed oils, thickeners, sugar, soy, and preservatives.
- 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!
