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Paleo Meals

Paleo Meals

We compare Australia’s best offerings on Paleo prepared meal services and allow consumers insight into which companies to look out for. You can make decisions based on your individual needs and decide if paleo meal services are suitable for you!

By
Rose Fenasse

Written by

Rose Fenasse
Clinical Nutritionist

Rose is a nutritionist who believes nutritional approaches should be flexible and sustainable for the long-term. Rose’s approach to nutrition is evidence-based and integrative, as she understands her scope of practice and sees value in working alongside other health professionals to compliment her clients most effectively. Rose is passionate about ditching diet cultures and focusing on label-free living, whilst educating clients on how to create healthy and flavour-packed meals. She has a comprehensive understanding of shaping nutritional interventions, meal plans, dietary analysis, whilst coaching clients around ditching diet cultures and embracing all foods without the associated emotional fears often seen with dietary changes. Rose stays up to date with current research looking to science and evidence-based nutritional medicine whilst continually studying to broaden her scope.

Updated February 25, 2021
Fact checked Fully qualified and expert nutritionists have reviewed and checked this content to ensure it is as accurate as possible at the time of writing.

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What is a Paleo Diet?

The Paleo diet — also known as the “caveman” or “hunter-gatherer” diet — is based on the types of foods presumed to have been eaten by early humans during the Paleolithic era. It emphasises whole, unprocessed foods and eliminates modern staples that became common with the rise of agriculture.

Many versions of a Paleo diet have evolved over time. Supporters of a paleolithic diet argue that intakes should follow a typical ancient hunter and gatherers’ diet excluding grains (particularly gluten), dairy, legumes and processed foods and any products from farming practices that would have emerged within the last 10,000 years (Zopf, Reljic et al. 2018). The diet aims to focus on whole foods particularly lean meat, fish, fruits, vegetables, root vegetables, eggs and nuts (Giovanni Tarantino 2021).

Some modifications of the diet opt for high intakes of animal products and saturated fats, whilst others recommend a higher intake of healthy fats. Regardless, over the last 10 years of high popularity, the diet has still upheld focus on whole foods and eliminating processed foods (Warchalowski 2020).

When selecting individual meal kits and individual products to support your paleo diet, use our “How to read a food label in Australia” guide to help you identify if your chosen kit or product contains the right ingredients to support your paleo journey.

Best Paleo meal delivery service

Whether you’re time-poor or just want hassle-free paleo meals delivered to your door, our team of Nutritionist’s have identified the top Paleo meal delivery service. 

A Life Plus offers over 50+ meals, and are prepared and cooked fresh using local ingredients, without added preservatives. All their Paleo meals exclude grains, legumes, dairy, and refined sugars. They cater to a range of other dietary preferences including gluten free, low calorie and organic, and meals can be purchased in two sizes (250g, 400g), providing a great level of customisation for customers. 

A Life Plus offers 3-day, 5-day and 7-day meal plans for lunch and dinner, with options starting at $78.00 for a 3-day plan. Meals are available to purchase without any lock-in contracts, with delivery to areas within NSW, VIC, ACT, QLD, WA, TAS, SA.

A life plus meal plans

Benefits of a Paleo diet

Following a Paleo diet can offer a range of health benefits, particularly when built around whole, unprocessed foods and balanced nutrition. While individual results may vary, some of the key advantages of a Paleo diet include:

1. Supports Weight Management

By eliminating processed foods, added sugars, and refined carbs, the Paleo diet may naturally reduce calorie intake and improve satiety. This can support sustainable weight loss and maintenance over time (Osterdahl et al., 2008).

2. Improves Blood Sugar Control

The diet’s focus on low-glycemic, unprocessed foods helps prevent blood sugar spikes, making it a helpful strategy for those managing insulin resistance or Type 2 Diabetes (Jonsson et al., 2009).

3. Reduces Inflammation

Many Paleo-friendly foods, such as leafy greens, fatty fish, and berries, are rich in antioxidants and anti-inflammatory compounds. Reducing processed and inflammatory foods (like refined oils and sugar) can also support joint and gut health (Whalen et al., 2016).

4. Boosts Digestive Health

Cutting out common irritants like gluten, dairy, and legumes may improve symptoms for those with digestive sensitivities, bloating, or irritable bowel syndrome (IBS) (Zinöcker, 2018).

5. Encourages Nutrient-Dense Eating

Paleo emphasises real, wholefoods that are naturally high in essential nutrients like fibre, omega-3s, vitamins, and minerals. This can support better overall health and energy levels .

While the Paleo diet offers benefits, it’s important to ensure you’re still getting a balanced intake of nutrients, especially calcium and fibre, which may be lower if not well planned. Consult with your healthcare practitioner before deciding whether a Paleo diet is right for you.

Foods to eat on a Paleo diet

If you’re wondering what can you eat on a Paleo diet, the focus is on whole, unprocessed foods that our hunter-gatherer ancestors would have eaten. A well-balanced Paleo food list typically includes quality proteins, vegetables, fruits, healthy fats, and natural sources of carbohydrates. Below is a breakdown of the best foods to include when following a Paleo meal plan:

Lean Meats

Opt for grass-fed, free-range meats where possible. These provide high-quality protein and essential nutrients like iron and B12.

  • Examples: Beef, lamb, pork, kangaroo, turkey, and chicken

Seafood

Rich in omega-3 fatty acids and protein, seafood is a staple in Paleo nutrition.

  • Examples: Salmon, mackerel, sardines, tuna, prawns

Eggs

Packed with protein and nutrients like vitamin D and choline.

  • Choose free-range or organic eggs for the best nutritional profile.

Fresh Vegetables

Non-starchy and starchy vegetables are central to a Paleo diet, offering fiber, vitamins, and minerals.

  • Examples: Spinach, kale, broccoli, carrots, sweet potato, cauliflower, zucchini

Fruits

Enjoyed in moderation, fruits are a natural source of energy and antioxidants.

  • Examples: Berries, apples, bananas, oranges, mangoes, grapes

Nuts and Seeds

Great for snacks or adding texture to meals, nuts and seeds offer healthy fats and plant-based protein.

  • Examples: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds

  • Avoid: Peanuts (they’re legumes, not Paleo-approved)

Healthy Fats and Oils

Use natural fats from whole food sources or oils derived from fruit and nuts.

  • Examples: Avocados, olive oil, coconut oil, ghee

Herbs and Spices

Natural flavourings like herbs and spices are encouraged to enhance meals without added sodium or processed ingredients.

  • Examples: Basil, turmeric, garlic, rosemary, cinnamon

Bonus Tip:

Avoid grains, legumes, dairy, refined sugars, and processed foods — these do not align with the principles of the Paleo diet.

Pros & Cons of paleo meal delivery

pros and cons of paleo meals

Pros

  • Gluten Free Safe – Paleo meal services are an alternative for those that are restricted and need to stick to a gluten-free diet.
  • Encourages Wholefoods – The Paleo diet encourages whole foods and limits processed foods which can be a great inclusion to those that struggle to eat enough within their regular diets.

Cons

  • Eliminating food groups are harmful – Eliminating entire food groups such as dairy or wholegrains is restrictive and can be harmful leading to a lack of essential nutrients and vitamins. This can create health issues such as nutrient deficiencies and create a poor relationship and understanding around health and nutritional needs.
  • Portion may not be suitable - food portion allowances may exceed the recommended daily allowances.
  • May not meet multiple dietary requirements – Often having one dietary restriction can be tough, let alone a few requirements needing to be catered to. Some companies cater to just gluten-free, however, there are many more emerging companies tailoring to more diets and restrictions under the one site.
  • It can become expensive – eating without flexibility can become expensive especially seeking out particular food standards such as grass-fed or organic.
  • Restrictive – Paleo may not be suitable to several population groups, including individuals that are vegan or vegetarian considering the restrictions on food groups and meat reliance. Some athletes may not see benefit with a lowered carbohydrate intake, and those with health requirements who are needing to consume less meat may struggle on this diet. The diet itself can be restrictive socially, especially when eating out – restaurants, cafes don’t commonly cater to Paleo like they do vegetarian, vegan, or dairy-free.
  • No long-term studies – There is still no long-term, reliable studies to suggest the benefits and risks of sustaining a Paleo diet.

Key factors when comparing Paleo meal delivery companies

It’s important to do your research before picking a Paleo meal delivery provider, here are some key factors to consider:

Energy (Calories/ KJ per meal)

his type of diet is typically observed as energy-dense, with high- glycemic loads, high fat and meat intakes and increased fruit consumption (Giovanni Tarantino 2021).

It is important to be aware of the high-calorie nature and to make comparisons between meals to meet your energy requirements or specific goals if necessary.

Nutritional Balance

Due to the restrictive nature of the paleo diet and depending on which modification of the diet the consumer follows, there are specific nutrients that can lack such as calcium, water-soluble vitamins, dietary fibre etc.

It’s important to be aware of the nutrient breakdowns of meals where possible to track specific nutrients of interest.

 

Volume of the meal

Paleo based diets can be calorie-dense, which can lead to lower volumes in meals. Compare meals by the size of quantities, and work out if the cost and suitability of the meal are right for your individual needs.

Ingredients

Depending on how strict you are being on your Paleo journey; you may want to consider investigating ingredients. Strict paleo diets exclude Avoid all processed foods and ingredients such as sugar, certain vegetable oils, artificial sweeteners etc. 

Some strict versions of Paleo also only eat grass-fed, pasture-raised and organic products. Use our “How to Read a Food Label in Australia” guide to help you identify exactly what ingredients you are eating.

Paleo Meal Delivery FAQs

Paleo diets can be very restrictive with noticeable low compliancy from dieters. There are many cons in a paleo-based diet, however, it ultimately comes down to the knowledge and application of the dieter. Any diet that restricts whole food groups come at the risk of nutritional imbalances including deficiencies, gut microbiota alterations, gastro-intestinal complaints, low-energy and many more affects (Zopf, Reljic et al. 2018).

Research still shows that a healthy well-balanced diet is inclusive and abundant in fruits and vegetables, whole grains and legumes, lean meat and healthy fats.

In the US, Hellofresh is bringing out Paleo meal options. However, there are no obvious signs of introducing this option to Australia at the moment. There are some ‘naturally gluten-free’ meal options available, however, they do not restrict food groups in their meals like Paleo meals do.

For those that live within Central Coast, Sydney & Newcastle. Activate foods have cheap meals and snacks options starting as low as $9 for an individual portion. Otherwise, alternatively for those that live within QLD, NSW, ACT and VIC currently, Nourishd have packs that are cost-competitive starting with a 5-pack for $68.75.

It wouldn’t be suggested to adapt to a paleo-based diet due to its restrictive nature. As vegan/vegetarian diets are already restricted for animal products this may not be the right choice for you. It is important to always seek guidance from a health professional or doctor before making changes to your diet.

Keto is a high-fat, moderate-protein and low-carbohydrate diet introduced in the 1920s to treat epilepsy/ seizures. Keto limits carbohydrates, whereas paleo diet eliminates specific food groups. The paleo diet has been around since the 1970’s however gained massive interest in the 2000s following the ideologies of following the food intakes of what a caveman would typically have eaten during hunter-gatherer days.

One of the main differences is paleo diets allow for whole-food sources of carbohydrates, so long as they don’t fall outside the specific foods groups of choice.

The paleo diet has multiple names such as paleolithic, stone age, hunter-gatherer or caveman diet. It essentially refers to eating like our ancestors did in attempts to lose weight, be healthier and lower disease progressions.
At this stage, there are no obvious Paleo meal delivery kits on the market in Australia, only meal delivery services.

Search and compare wellness and health delivery services in Australia including meal kits, ready to eat meal delivery, vitamin subscriptions and much more at Wellhub. All content and information on this site is provided by qualified Australian nutritionists to ensure accurate representation of all products reviewed. Learn more about our expert team here.