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Low Protein? High Protein? Finding the Paleo Balance

In case you didn't already know, dietary protein is essential for human health. Protein is used in the body to build and maintain new tissue such as muscle, hair, nails, skin, bone and blood cells. It is also required to create the enzymes for the body to carry out certain processes, such as the digestion of food; and neurotransmitters, which control your ability to carry out basic tasks (like thought and movement). US dietary guidelines recommend a daily intake of 45g per day for females, and 55g per day for males. In reality, you need much more to maintain optimum health, especially if you’re active. But just how much should you be taking in? And is it possible to consume too much?

Put simply, the amount of protein you need is unique to each individual. For a sedentary person, Many sources recommend around 1g of protein per kilo of bodyweight as a realistic amount needed to maintain lean mass. If you’re more active, you’ll be looking at around 1.5g – and if you’re lifting (and looking to increase lean muscle mass), between 1.8g and 2.0g per kilo of bodyweight is optimal. For example, a 70kg man training three times per week and looking to increase his muscle mass should be targeting between 130g and 140g of protein per day. That’s the equivalent of around 3 eggs, one chicken breast, a handful of almonds and one sirloin steak – so is by no means reaching into the realms of ‘forced’ protein.

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Indeed, if protein forms the majority of your caloric intake, then you’re probably consuming too much. Fat should be your main source of energy, with between 15 and 25% coming from protein. Too much protein can create excess toxins in the body, and put a significant strain on the liver and heart. Not ideal.

Chances are, your Paleo diet already features a respectable amount of protein and you’ll probably be achieving your protein ‘target’ without even knowing it. Meat, poultry, fish, eggs, nuts and seeds are all good sources of this macro-nutrient. Amino acids, the building blocks of protein, are found in plants as well – albeit in various quantities. If a food contains all of the ‘essential’ amino acids, then this food is considered a ‘complete’ protein. As plant protein sources are normally lacking in at least one of the essential amino acids, they are usually considered as ‘incomplete’ protein. This is one of the reasons it is hard for vegans to consume adequate protein, and leads to them having to selectively combine foods to achieve a complete amino acid profile.

How Protein Impacts Hormones and Satiety

One of the lesser-discussed benefits of consuming adequate protein is its influence on hormones and appetite regulation. Protein stimulates the release of key satiety hormones such as peptide YY (PYY), GLP-1, and cholecystokinin (CCK), which signal to the brain that you’ve eaten enough. At the same time, it helps suppress levels of ghrelin, often referred to as the “hunger hormone.” This combination can result in naturally reduced calorie intake and fewer cravings between meals — a significant benefit for those looking to manage their weight or curb emotional eating.

Unlike simple carbohydrates, which tend to cause blood sugar spikes and crashes, protein provides more stable energy and keeps you feeling full for longer. This is particularly important if you’re trying to transition away from processed snacks and maintain a steady eating rhythm that supports long-term health goals.

Protein Timing and Meal Distribution

It’s not just how much protein you consume, but also how you distribute it throughout the day that can make a difference. Many people front-load their carbs in the morning and save protein-heavy meals for dinner. However, research shows that evenly distributing protein across all meals improves muscle protein synthesis and supports lean mass retention — especially important as we age.

Aiming for 20–40g of protein at each main meal is a good general guide. For example:

  • Breakfast: Eggs with smoked salmon or leftover meat and avocado.
  • Lunch: Grilled chicken thighs over a mixed salad with olive oil and nuts.
  • Dinner: A beef stir-fry with seasonal vegetables and a side of sweet potato.

If you’re not hungry in the morning or prefer a light start, a protein-rich smoothie with egg yolks, collagen, or almond butter might be a useful option.

Ageing and the Importance of Protein

Protein requirements can actually increase with age. As we get older, we naturally lose muscle mass — a process known as sarcopenia. This can impact strength, balance, and independence. Consuming adequate protein, along with strength-based exercise, is one of the most effective ways to combat this decline.

Older adults often experience reduced appetite, making it all the more important to prioritise nutrient-dense foods at every opportunity. Bone broth, eggs, slow-cooked meats, and soft fish like sardines are ideal for older individuals or anyone recovering from illness, as they are rich in protein yet easy to digest.

How Cooking Methods Affect Protein Quality

While sourcing high-quality protein is vital, how you prepare it also matters. Overcooking meat — especially at high temperatures — can damage amino acids and create harmful compounds such as heterocyclic amines (HCAs) and advanced glycation end-products (AGEs). These substances have been linked to inflammation and oxidative stress in the body.

Where possible, opt for gentler cooking methods such as:

  • Slow-cooking or braising in a broth or tomato-based sauce
  • Steaming or baking at low temperatures
  • Grilling over indirect heat with minimal charring

Marinating meat with acidic ingredients like lemon juice or vinegar before cooking can help reduce the formation of these compounds while boosting flavour.

Plant vs Animal Protein: What’s the Difference?

Animal-based proteins — such as meat, fish, eggs, and dairy — contain all nine essential amino acids in the right proportions for human needs. This makes them “complete” proteins and generally more bioavailable, meaning your body can absorb and utilise them more effectively.

Plant-based proteins, by contrast, are often deficient in one or more essential amino acids, particularly lysine or methionine. This doesn’t mean plant foods are inferior, but it does require a bit more planning — especially for those who avoid animal products. Combining legumes with seeds, or grains with legumes (for those who tolerate them), can help achieve a more complete amino acid profile.

However, in the context of a Paleo approach, which typically excludes grains and legumes, animal protein remains the most efficient and reliable way to meet protein needs.

The Bottom Line: Prioritise Nutrient Density

Rather than counting grams or obsessing over macros, focus on eating a wide variety of nutrient-dense whole foods. The best protein sources also tend to be rich in other vital nutrients — for example:

  • Grass-fed beef: High in iron, zinc, B12 and creatine
  • Eggs: Contain choline, selenium and fat-soluble vitamins
  • Sardines: Offer calcium, vitamin D and Omega 3

These foods offer much more than just protein — they support hormone balance, cognitive health, immune function, and cellular repair. When you build your meals around high-quality protein, the rest of your nutrition often falls into place.

Finally, remember that protein needs fluctuate with your activity level, health status, and life stage. If you're unsure whether you're eating enough, keeping a simple food diary for a week can help you identify gaps or patterns — without the need to micromanage every gram.

How do you build protein into your daily meals? Have you noticed a difference in energy, mood, or satiety when your protein intake is higher? Share your experience in the comments below!

High-Protein Paleo Smoothie Recipe

Are Protein Powders Paleo?

I've had a few emails recently asking whether protein powders are Paleo – and which ones I would recommend.

Of course, real food is always the best option, but I understand that there are times when a liquid protein “meal” is called for – particularly for people who are crossfitting or lifting weights, perhaps. A post workout meal seems to be the main time people use protein supplements, as they try to replenish the protein and glycogen that they used during their workout.

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Real Food Post Workout Protein Options:

Fortunately, there are some quick ways to get a protein hit post workout. Try preparing in advance and taking along with you:

  • Hard-boiled eggs
  • Tins of (good quality) fish
  • Leftover chicken or turkey
  • Jerky

Whey Protein Powder

A popular form of protein supplement is whey protein. Whey is a by product of cheese making (as in curds and whey), so it is a naturally occurring protein, which contains the proteins beta-lactoglobulin, alpha-lactalbumin, and serum albumin. As whey is clearly dairy, is isn't Paleo, and as it is processed, isn't really Primal either. Whey protein is anti-atherogenic, quick to absorb and is supposed to help with increasing lean muscle mass.

Casein Protein

Casein protein is another milk based protein, but is not as quick to absorb as whey protein.

Egg White Protein

Is another good choice and represents all amino acids

Pea Protein

This is a common vegan protein powder, but is not absorbed as well as animal based protein powders.

Rice Protein

Made from brown rice, this is another vegan protein. Could be a good option is allergic to dairy proteins.

Hemp Protein

This is becoming very popular as another vegetarian/ vegan option, but is also not as well absorbed at the dairy based powders.

Unfortunately, the dairy based protein powders can come from the milk of cows treated with hormones. If you've looked at the ingredients of many powders, you may have noticed artificial sweeteners soy products, and ingredients you can’t even pronounce – not remotely Paleo. For that reason the only protein powder I would recommend (if you feel the need to take one) would be Primal Fuel, from the Primal Blueprint. This is a whey protein, which contains by far the best natural ingredients of any powder I've looked at – and no soy, artificial flavourings or sweeteners.

Paleo Primal Fuel Protein Powder Supplement Whey Order

Do you take protein supplements? I’d love to hear under what circumstances – and which ones you use.

What to Look for in a Paleo-Friendly Protein Powder

When selecting a protein powder that aligns with Paleo principles, it's essential to look beyond just the source of protein. Many powders on the market, even those marketed as “natural” or “healthy,” include hidden additives, preservatives, gums, and sweeteners that are anything but Paleo. The ingredient list should be short, recognisable, and free from synthetic compounds or anything that ends in “-ose” or “-ate.”

A truly Paleo-friendly protein powder should avoid:

  • Soy protein or soy lecithin
  • Artificial sweeteners like sucralose, aspartame, or acesulfame potassium
  • Vegetable oils or canola oil
  • Gums such as carrageenan, guar gum, or xanthan gum
  • Fillers, flavourings, and dyes

Instead, look for options sweetened naturally (if at all) with monk fruit, stevia, or coconut sugar. It’s also worth checking if the powder has undergone cold-processing or minimal heat exposure to preserve its nutrient profile, particularly for whey or egg-based proteins.

Collagen as a Paleo Protein Alternative

One increasingly popular protein supplement that’s well-aligned with the Paleo diet is collagen. Collagen peptides are flavourless, dissolve easily in hot or cold liquids, and are incredibly gentle on the digestive system. Unlike whey or casein, collagen is not a complete protein, but it provides a powerful boost of glycine, proline, and hydroxyproline—amino acids crucial for gut health, joint recovery, skin elasticity, and connective tissue repair.

Collagen makes a great addition to morning coffee or post-workout smoothies and complements a diet already rich in muscle meats and organs. Look for grass-fed, pasture-raised collagen peptides, and avoid flavoured versions that often include sweeteners or gums.

Bone Broth Protein: A True Paleo Option

Another excellent option is bone broth protein powder. Made by dehydrating slow-simmered broth from grass-fed bones, this powder offers the benefits of bone broth—collagen, gelatin, glucosamine, and minerals—in a convenient, portable form. It can be used as a savoury base for soups or stews, or added to smoothies for an umami twist. Bone broth protein is especially beneficial for gut repair and joint recovery, making it an ideal post-workout supplement or healing aid during times of high stress or illness.

Should You Use Protein Powder at All?

While it’s tempting to reach for a convenient scoop post-workout, it’s important to ask whether you truly need a protein supplement in the first place. If your diet already includes a variety of high-quality animal proteins—like eggs, fish, poultry, and red meat—you may already be meeting your needs without the need for powdered support.

That said, protein powders can be helpful tools in certain situations:

  • Post-intense training sessions where food isn’t immediately accessible
  • For people with reduced appetite or during recovery
  • During travel, when quality protein is hard to find
  • As a base for smoothies when time is limited

If you’re relying on protein powder multiple times a day, however, it may be time to reassess your meal planning and look for ways to reintroduce whole food proteins more consistently. Supplements should support—not replace—a real food foundation.

How to Use Paleo Protein Powder Effectively

If you decide to include a protein powder in your Paleo routine, make it work for you by blending it into a well-balanced post-workout shake or meal. Combine it with a source of healthy fat like avocado, coconut cream, or nut butter, and include a handful of berries or greens for added micronutrients and fibre.

Here’s a basic Paleo protein shake formula to try:

  • 1 scoop of clean protein powder (whey isolate, collagen, or bone broth-based)
  • 1 tbsp almond butter or MCT oil
  • ½ cup frozen berries or ½ banana
  • 1 cup almond milk or coconut water
  • Optional: a pinch of cinnamon or raw cacao for flavour

Blend until smooth and consume within 30–60 minutes after training for optimal recovery and muscle repair.

Protein Powder Red Flags to Watch Out For

When shopping for protein supplements, slick marketing can sometimes disguise a poor-quality product. Watch out for phrases like “proprietary blend,” which often indicates a vague mixture of ingredients with unknown ratios. Be wary of powders that are highly flavoured, brightly coloured, or heavily sweetened—they’re usually masking a low-quality protein base.

Another thing to check is the protein source certification. If you're buying whey or casein, look for labels indicating grass-fed, hormone-free sources. If plant-based, confirm the product is non-GMO and organic where possible.

Final Thoughts on Protein Powders and Paleo

At the end of the day, whether or not you include protein powder in your Paleo lifestyle is a personal choice. For some, it’s a useful tool for convenience and recovery. For others, it may be entirely unnecessary. The key is making informed decisions based on your unique health goals, activity levels, and dietary preferences.

Real food will always be superior when it comes to nutrient density, satiety, and bioavailability. But when you do reach for a supplement, choose one that stays as close to nature as possible. Look at the ingredients, understand the source, and remember that quality matters far more than marketing claims.

Have you experimented with different types of protein powder on your Paleo journey? Let me know what’s worked for you—or what hasn’t—in the comments below. I’d love to hear your experience and any recommendations you’d add to the list.

Paleo Breakfast Ideas

Breakfast seems to be the meal people struggle with when moving over to a Paleo diet.

The word breakfast may be synonymous with cereal, toast, pancakes and many other refined carbs – but it really doesn't have to be.  Breakfast is simply the first meal of the day the “break” the “fast” you've carried out since your last meal the previous day.

I'm thrilled to announce I've just finished my first recipe book; the Paleo Breakfast Recipe book, with over 100 pages of beautifully photographed step-by-step recipes – check it out and let me know what you think! I hope you love it as much as I do.

A Paleo Breakfast?

I think the first step is to remove the association of breakfast with a specific type of meal.  Breakfast does not equal cereal, swimming in skim milk.  Think of breakfast on its nutritional merits; that is, base your first meal of the day around a good protein source and marry this with a good fat source and some vegetables.  You may initially find the idea of having meat for breakfast odd, but it’s worth persevering with this, as good quality meat can be a great way to start the day.

If you don’t have much time in the mornings you need to be organised and prepare as much as you can the night before.  I find it helps to plan all of my meals for the whole week in advance, at the weekend.  I then buy the ingredients, so I have no excuses and everything I need on hand.A lot of people skip breakfast, which might be the right thing to do.  If however your reason for skipping breakfast is that you can’t get out of bed in time to make breakfast – this indicates to me that you need breakfast!

Eggs For Breakfast?

Eggs are an obvious breakfast choice.  They are quick, nutritious and very versatile.  I often have bacon & eggs, scrambled eggs with avocado or an omelette, with whichever vegetables I have in the fridge.  I always cook in coconut oil.  Another favourite is making up a batch of egg muffins at the weekend.  I make these up as I would an omelette, but pour them into muffin cases and cook in the oven.  These last for a few days in the fridge and are perfect for busy days when there isn't enough time to make something from scratch.

I’ll also often cook extra chicken at the weekend which is great to base a breakfast around and doesn't need to be reheated, I think it’s great cold.  Chicken and avocado is a great combination.

Leftovers are another great breakfast, once you've got used to the idea of having “non traditional” breakfasts.  You can’t get much quicker and easier than that!

Occasionally at weekends I’ll make Paleo pancakes (using coconut or almond meal).  This is great served with a berry sauce, made with fresh berries, blended in coconut milk. Noatmeal is another infrequent Paleo indulgence which is a great way to start the day.

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Whilst strictly, I guess it is Paleo, I never have just fruit for breakfast.  I always base my meal around protein and include fat.  To have fruit (carbohydrate) as a meal on its own would be depriving myself of essential fats and proteins, would raise my blood sugar level and I’d very quickly be hungry.

What are your favourite Paleo breakfasts?  I’d love to hear, in the comments below.

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More Inspiring Paleo Breakfast Ideas to Keep You Full, Energised, and On Track

One of the biggest benefits of switching to a Paleo lifestyle is how it transforms your relationship with food — especially in the morning. Instead of relying on carb-heavy, sugar-laden breakfasts that leave you tired and hungry by 10am, a well-balanced Paleo breakfast sets the tone for a productive, energised day.

If you’re in need of fresh inspiration, here are some more creative Paleo breakfast ideas to add variety, nutrition and flavour to your mornings:

1. Sweet Potato & Sausage Hash

Grate or dice sweet potato and fry it up with chopped onion, garlic, and your favourite preservative-free sausages (or ground pork seasoned with herbs). Add a handful of spinach or kale at the end and top with a poached egg for extra protein and creaminess.

2. Zucchini & Carrot Fritters

Grated zucchini and carrot make a fantastic savoury base. Add almond meal, eggs, and herbs like dill or parsley, then fry in coconut oil until golden. These fritters store well and can be reheated or eaten cold — ideal for busy mornings.

3. Smoked Salmon & Avocado Boats

Half an avocado and fill the hollow with smoked salmon, a sprinkle of capers, lemon juice, and fresh herbs. It’s elegant, nourishing, and completely no-cook.

4. Mini Paleo Breakfast Bowls

Combine roasted pumpkin cubes, wilted spinach, a handful of sautéed mushrooms, and shredded leftover roast lamb or beef. Top with a dollop of homemade Paleo mayo or tahini dressing and a squeeze of lemon.

5. Beef & Veggie Breakfast Meatballs

Make a batch of meatballs with beef mince, grated zucchini, herbs, and egg, then bake and store them in the fridge. Two or three of these make a satisfying protein-rich breakfast, especially when paired with a few cherry tomatoes and a boiled egg.

6. Egg-Free Paleo Breakfasts

If you’re avoiding eggs or just want a break, try a warm breakfast bowl with sautéed greens, leftover roast chicken or pulled pork, avocado, and sauerkraut or fermented veggies for a tangy gut-health boost.

Or go sweet with a chia pudding made from coconut milk, vanilla, cinnamon, and a few berries — prepared the night before so it’s ready to grab and go.

7. Paleo Smoothies (the right way)

Paleo-friendly smoothies can work well for breakfast — as long as they’re balanced. Start with a base of coconut milk or almond milk, add protein (like collagen peptides or leftover cooked egg), a healthy fat (avocado or nut butter), and a low-sugar fruit (berries or green apple). Throw in spinach or kale for an extra nutritional punch.

8. Paleo Breakfast Stir-Fry

Who says stir-fry is just for dinner? Toss together sliced beef, veggies like bok choy, capsicum and mushroom, and stir-fry in coconut aminos and ginger. Serve hot with a side of avocado.


Planning Ahead for Breakfast Success

Success with Paleo breakfasts is all about preparation. Spend a little time on Sunday cooking up breakfast-friendly foods like:

  • Batches of roast veg (sweet potato, pumpkin, carrots)

  • Pre-chopped greens and herbs

  • Boiled eggs

  • Grilled chicken thighs

  • Homemade Paleo sauces (mayo, tahini, guacamole)

  • Pre-mixed spice blends for eggs or meat

Having these components ready in the fridge makes it easy to mix and match your way to a satisfying breakfast in under 10 minutes — even on a weekday.


Final Thoughts: Break the Breakfast Mould

Paleo breakfast doesn’t need to be boring or repetitive — and it certainly doesn’t have to resemble the standard Western idea of “breakfast food.” Whether you’re tucking into leftover lamb, pan-fried greens, egg muffins, or sweet potato hash, a good Paleo breakfast should keep you full, energised, and satisfied for hours.

Have you tried any of these ideas? What’s your go-to Paleo breakfast when you’re in a hurry — or when you have time to enjoy a lazy weekend morning? Share your favourite ideas in the comments below, and let’s keep building the ultimate Paleo breakfast list together.