Paleo Diet Meal Plans

I’d like to announce that I am now building meal plans for you!

If you have ever wanted to know exactly what to eat when following the paleo diet then you should defintely check out my meal plan options. There are currently two meal plan products that I have put together after getting requests from readers to do so.

Please take a moment and checkout this page that outlines exactly what you’ll be getting if you decide to signup.



My Book: How To Paleo – Lose Weight, Gain Muscle and Avoid Doctors

Hey everyone,

I’ve been pretty busy for last while building my own contribution to the paleo movement. I have researched, understood and organised all the basic principles of paleo and primal eating in the form of an ebook. May I present to you:

In the book, I explore the following:

  • How our ancestors survived and who they were
  • How we have been led astray by societal norms and the very people we thought would help us; doctors
  • How you can resolve the errors you are making in your diet and lifestyle 
  • How to eat for the body, deliciously
  • How to exercise effectively while enjoying every second of it
  • Using natural “hacks” to promote rapid weight loss while increasing and maintaining usable energy
  • How to mitigate and remove stress from your life while incorporating more play
  • What foods to buy, why you should buy them and where you might find them
  • And much more…

When writing How To Paleo, I tried to incorporate as much information into it that was relevant to the wants and needs expressed by you, the reader. I have tried to make the information easy to digest, easy to interpret and really understand, and also easy to action in your life. If it isn’t actionable, it could very well find its way to the back of your skull and be forgotten, so it was important for me to really try and make everything as “turn-key”as possible.

So you’re wondering how you can get yourself a copy?

Well, seeing as though it is in ebook form, you’ll be able to download it pretty soon. For my subscribers, I’ll be running a limited time discount when the book launches (it’s currently just cooling down from all of my editing :P), so be sure to keep an eye out for the launch email, or subscribe if you haven’t already! I firmly believe that How To Paleo will help even those well versed in paleo and primal eating principles and lifestyle design (I’ve even used the book as a point of reference already…). If you are interested in removing bad foods from your diet, promoting healthy, safe and natural weight loss, muscle building and a healthy immune system then How To Paleo is exactly what you are looking for!

So please check back soon for the book launch (It’ll be soon…)where you will be able purchase a copy from within the email (using the limited time discount code), you’ll not only save money, but support paleomunch and help me buy some great grass fed beef…

Keep well! Andrew

Tim Noakes Books: Amazing Reads For Anybody

Tim Noakes’s amazing books…

Tim  Noakes is no doubt one of the most important people in the nutrition and athletic diet strata of advice. He is also one of the few authoritative figures who has refuted his claims.

To me, that means that his advice has come from a place of honesty and accuracy. Scientists, like Prof. Tim Noakes, are constantly seeking the best solutions for their respective “problems”. By problems, I refer to their individual areas of work. Tim Noakes has particular interest in the human body and how it deals with exercise. A great topic to be an authority in then!

The human body is an amazingly resilient machine, and deals with exercise in very specific, focused ways. Specifically for me, one of the most interesting ways the body operates after and during exercise is with hydration. 

Below, I’ve listed three of  Tim Noakes’s books, and I’ve broken down what they are about. If you are in any way interested in the body specifically when it is dealing with the stress of exercise, you will definitely find something interesting in each one of them.

Tim Noakes - Lore Of Running

Tim Noakes – Lore Of Running

In his book, Lore Of Running, Professor Tim Noakes takes a look at how you can develop effective training regimes for running. All the facts he presents here are based, or rather, were based on current time research into what makes for proper training programs. The book is not aimed at those wanting a turn-key running program “generator”, but rather those who want to learn as much as possible about their bodies when exercising. In the book, Prof Tim Noakes makes scientific mumbo jumbo make sense, and if you are willing to take some time to understand exactly what he is teaching and writing about, the Lore Of Running is definitely for you. 

Tim explores areas such as temperature regulation, injury prevention and topics which self-taught runners will find imperative to their running success. 



Waterlogged: The Serious Problem of Overhydration in Endurance Sports

Overhydration is a real problem in sports, more so perhaps than you even thought possible. The concept of “hydrate, hydrate, hydrate!” is over and dead thanks to the huge amount of research done in Tim Noakes’s Waterlogged. Noakes takes head on and dispels all information forced onto people by the media, such as why sports drinks are a “good” idea, and how facts about hydration are much more important than some companies “research”.

If you are an active person you have probably had a spell with dehydration, but probably not with over hydration. This book sheds a spotlight (not just a light) on why both are bad for you and how you can find the optimum level of hydration for whatever form of exercise you are doing. The book itself is around 500 pages, and contains many, many, references.

 This should be on any active persons must read list!

Tim Noakes - Challenging Beliefs

Challengine Beliefs: Memoirs Of A Carrier

Challengine Beliefs: Memoirs Of A Carrier – Kindle Edition

Tim Noakes once again cuts through all the chaf and attempts to find the right answer for diets and aims to explain away the worlds obsession with low fat and fat free diets. His recent turn to the paleo diet obviously resonates with me and the community on a very deep level, and I think that if a man of this calibre advocates a low-carb, high-protein diet like the paleo diet, then my ears and many other’s are pricked up and ready to listen intently.

I haven’t had the chance to read this book yet, I am planning on dedicating some solid time to it though, so keep watch for a further write up on it. 

I hope you find as much knowledge in Professor Tim Noakes’s teachings as I do, and I hope that he can make a great impact on your life, just as he did mine and many others like me.

Viva paleo,

Viva health.

haha, Keep well, keep strong,



Paleo Cookbooks: Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle

I love primal and paleo cookbooks. What caught my eye on this currently un-realesed cookbook was how in the titlePractical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle‘, the author, Diane Sanfilippo, speaks about customising. 

The term “customising” really resonates with me, as I like to make things work for me. There is little point in approaching something without a prospect of making that something individualised and customised to my specific tastes and requirements. In this case that would be specific needs within my diet and lifestyle. Remember that you can personalise your diet right down to what specific nutrients you are getting from the foods you are eating.

About the author of Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle

Diane Sanfilippo is regarded as being one of the easiest to read voices in the paleo diet community, and is recommended by medical practitioners to their patients for aid to various nutrition-based health issues. Diane is known for being a clear and positive energy when communicating on and giving advice about the paleo diet and what it means to eat for the body. She appears to be completely focused on helping people achieve optimum health in their lives, and encourages people to perform at their maximum.

She holds a Bachelor of Science from Syracuse University and is also a qualified nutrition consultant. She has particular knowledge in sugar level management and how certain foods affect the digestive processes in the body. Dian owns and runs her own blog, and offers advice in podcasts which she publishes weekly.

Overall, this looks to be a great addition to the paleo diet movement and I am certainly going to be buying myself a copy of her hardcopy when it becomes available to purchase.

If you are interested in pre-ordering the book, click here!

Keep well,


Vibram Five Fingers Comparison

For those of you who haven’t heard of Vibram’s Five Finger minimalist shoes, you are in for a treat and a surprise.

Vibram developed a shoe in response to the need for a shoe which provides a minimum amount of actual shoe material while still maintaining protection. Originally, this requirement was desired by sailors on yachts who needed a lightweight, high-grip shoe while  manoeuvring  around boats at sea.

Traditionally, this would have involved developing a shoe which had a high amount of traction, and possibly a thinner sole. Not in Vibram’s eyes, they saw the oppurtunity to develop a shoe that would change the way minimalist shoe wearers thought of both minimalism and their actual own feet.  

What was the result of all that research Vibram did on the human foot’s physiology, mechanics and sensitivity? Well, the Vibram Five Finger Classic shoe.


These shoes blew the market wide open, with people jumping at the chance to own a pair of the “gorilla shoes”. They began being used for many more uses than originally imagined, such as running, walking, hiking and just general day-to-day footwear. Marathon runners started to use them to run ultramarathons, and they exploded into a sensation.

Books wrote about them, people blogged about them and they have even made red carpet appearances. People commented on how they were more in touch with the ground, and spoke about how their feet were now points of contact, rather than just a means of transportation.

Vibram then began to naturally expand and develop several models, beginning with the KSO:


The KSO was a more rugged, protected shoe than the classic, and had a more secure fit. The KSO’s have subsequently been the “go to” FiveFinger shoe, being featured more than any other FiveFinger model. They are simple, comfortable and practical for any application. I have a pair, and they are fantastic. Towards the end of this article, I’ll write up what I think of each of the pairs of Vibram FiveFingers that I own.

At about the same time, Vibram released the Sprint…


The Sprint was developed in response to customer feedback. The classic, while being awesome on its own, wasn’t as good for running as it could be, and so Vibram developed what is essentially a classic with a strap. The strap secures the shoe to the top of the foot, and by doing so allows much more aggressive use. The sprint was a hit and is one of the most popular models currently available, even though it’s one of the first models sold.

After these three iconic models had made their mark on the minimalist footwear community, the bug had bitten people hardcore. Vibram, now committed to developing more models to cater for more usage scenarios, developed several additional models. These include the following models:



KSO Trek




Komodo Sport


And more recently,







These aren’t even all the models though. There are several more models which feature things like leather uppers, boot style uppers and some which are purely designed for martial arts, yoga and indoor use. There are also models like the Flow, which feature a neoprene upper for water sports.

Wow. What an incredible range of shoes. Each has a specific intended application, but they can all be used for barefoot activities.

Which models do I have?

In order of acquisition:


I bought the KSO because it was the most “all round” Five Finger shoe. It served my everyday use needs as well as got me into barefoot running. It was quite a different experience first slipping my feet into the KSO’s for the first time, as I had never really paid much attention to my feet, other than when I had stood on something sharp while barefoot. My KSO’s don’t get worn much anymore, but they are without a doubt the most versatile FiveFinger shoe I own.


I LOVE the TrekSport’s, they are great for hiking, running and anything outdoors. The sole is a bit thicker than that of the KSO and Classic, and has light cleating to deal with the need for additional traction. The TrekSports were developed for trail running and hiking, where the user might find mud and steep, slippery slope obstacles. I have used the TrekSports for hiking and some running, as well as everyday use and they are very comfortable, and very durable. The upper on the shoe is made from coconut husk, and is very thin, but does not tear.

Komodo Sport

These are my favourite Five Finger shoes, hands down. They are the most comfortable of the entire range(that I have tried), and feature a lightly cleated, slightly thicker than the Classic and KSO sole. They are designed for sports applications where lots of lateral cutting is done, like rugby or football. They feature breathing vents on the shoe, and have a removable insole. The insole makes them VERY comfortable, and it often just feels like I’m wearing socks when I’ve had them on for a while. I have used the Komodo Sports for running, hiking, cycling and everyday use, and so far these are my go-to Five Fingers. I would recommend them to anyone.

My girlfriend Carrie has a pair too, and she think they are awesome.


These are probably my least worn Five Fingers. Not because they are inferior or less awesome than the other pairs I have tried and owned, but because they are open shoes. I mainly wear jeans so having closed shoes is a style must, haha. I do like them, especially when I wear shorts and am on holiday, as they are great to slip into a bag to take to the beach, or if I go running barefoot, I take them with in case of any hairy terrain.


The Bikilas are great at what they were designed to do, run. They are lighter than some of the other FiveFinger shoes I own, but they are slightly more rigid. I’ve found that they support my feet differently than my other FiveFingers, and are better for running and hard surface contact.

So there you go, that’s my write up on the differences between the Five Finger’s I own. I love these shoes, and I generally wear them all the time. They have a bit of an adaptation curve, but they are great when you get used to them. My feet, legs and back are stronger from wearing them, and I can feel the ground, wind and generally speaking, whatever I’m walking on.

Give them a try, you won’t be  disappointed.


Running In Vibram Five Fingers

VIbrams’ FiveFinger, Five Finger or 5 Finger shoes are fantastic, however you pronounce them. The shoe itself is built to provide the wearer with as little ground feel, or perception of the ground as possible.

Why is minimal ground feel important you may ask? Well, the answer is surprisingly simple, and actually pretty elegant.The human foot is described by many as being one of the most fantastic evolutionary marvels on planet earth. It has evolved to deal with various situations such as being supportive when walking and standing, flexible and strong while running and sprinting, and sensitive to what you are actually walking on. That last point is of particular importance.

Sensitivity to the ground

Human feet have about as much nerve endings as the human hand. Feet are sensitive to everything the hand is and then some. Have you ever been walking around barefoot and stepped on something sharp like a thorn perhaps and felt how your  whole body  reacts to the sensation? Your feet are designed to prevent injury and keep you standing, the reaction you experience is one which is designed to “lift” all your weight off the affected foot.

However, when you wear shoes, this reaction is near to impossible, and while most shoes typically protect against thorns and sharp, dangerous objects, it is the ankle that is the weak point when wearing shoes.

How many times have you sprained an ankle with shoes on? Many times I’m guessing!

The reason you sprain an ankle, or over extend or pull something while wearing shoes is that  your feet are unable to detect the imminent trouble. Your ankle is not bad just because you have sprained an ankle once or twice, it is simply because you wear shoes and subsequently have less sensitivity to what your legs, ankles and feet are doing. From my own reference, I have never had any injury while doing physical activity while barefoot or while wearing minimalist shoes such as Vibram’s FiveFingers. This is largely due to the fact that as a  result  of wearing minimalist footwear, my ankles, feet and general coordination of my legs has improved substantially.

It all started when I began running in Vibram Five Fingers

I have never been a runner and I never really saw myself as a runner. I played track sports in school though, and while I did enjoy them, I hated the running part. I thought it was a necessary evil which was required to get fit. I used to get shin splints, sore feet, and blisters. I was completely unaware as to how weak my feet and ankles actually were  at the time.  

I then discovered the barefoot movement thanks to the Internet, and I thought that I should give it a try. A radical new “barefoot” shoe was in the market called a FiveFinger by Vibram. It took the world by storm with its individual toe pockets and zero-drop sole.

The idea behind Vibram’s FiveFinger shoes is that in order for a shoe to provide a barefoot experience, the shoe should be thin, very flexible and have a zero-drop. That is, no difference in thickness from heel to toe. Vibram went one step further and designed and produced a shoe that has individual toe pockets for each toe. This feature alone makes them awesome, and surprisingly comfortable.

I did my research and found that the Vibram FiveFinger KSO’s were my best choice to go  vibram-fivefinger-ksowith. I wanted an all-round experience, and seeing as the KSO’s had Vibram’s original sole , it was as close as I could get to the original intended experience Vibram had in mind with the FiveFingers.

They were FANTASTIC. I loved them. My only gripe was that they were a little on the small side. I should have gone one size bigger to ensure a comfortable fit. My fourth toe on my left foot is a little longer than that of my right foot, and so I have had some sizing issues with VFF’s(Vibram FiveFingers).

Running in Vibram Five Fingers is a completely different experience, as I’m sure you would imagine! The ground feels intimately close with your feet, and they react to everything you feel. I could feel the grass texture beneath my feet and the cool breeze when I started to sweat. Everything seemed to make perfect sense, my body felt  free.  Free from shin splints, ankle injuries and clunky shoes. Until…

My calves started to hurt. They felt like they were on fire. I had never experienced such pain in my calves before. And this was from running the way my body was  meant  to run.

The solution, which seems pretty obvious now, was to run more. My muscles had atrophied to the point of almost being running-useless. I could run for about 1km maximum, and then what followed were days of not being able to walk or do anything physical. However,  the more I ran, the better it got,  and  because I had converted to only wearing FiveFingers  as my primary shoe, I got stronger feet and legs by default, without  exercise. I think that if you can’t transition into barefoot footweare completely, start slow. As in, run 100metres, then stop. The next day, 150metres, and increase distance as you get stronger and your feet get stronger. It really is a different experience entirely, and it effects your whole body as well. For the first two weeks my back was sore, not  because  of the minimalist footwear, but because of the corrective nature and the  natural  nature of being barefoot. My back was now merely  being used properly.  

I now found that I was standing up properly and  really  using my feet to move my body around. While running my posture transformed into an upright, strong form, with my arms barely moving and my feet landing just below my forward-falling centre of mass. Acceleration while running barefoot is effortless and while the overall workload is perhaps higher than heel-strike running form due to the shock absorbing action required by the calf muscles, it feels more natural, efficient and effective. Even while walking my form has changed. I am quieter, lighter and smoother on foot, and I have found  that I no longer experience any pain or strain while running.

My advice for transitioning into running either barefoot or with minimalist footwear like Vibram’s amazing FiveFinger shoes is to take it slow initially.

Steps for  easy  adoption of barefoot/minimalist/FiveFinger running:

  1. Start with small distances. Run 100metres for the first day and increase in small increments. Monday: 100m, Tuesday: 150m etc.
  2. Run barefoot first, then only use minimalist footwear. Your feet will need time to gain strength and develop the necessary  calluses  for protection. A good idea is to run carrying your Vibram’s, and put them on when you feel your feet getting sore, then turn home and call it a day.
  3. Set some goals and run with them in mind. Some goals may be to cover distance or to simply harness the new forefoot-strike running form. This is a big one for me as even after having run “barefoot” for over a year now, I still am conscious of my form all the time. Even a small correction, such as raising your eyes from the ground right in front of you can improve your form, which will in turn increase speed, decrease effort and ultimately make your runs that much better.
  4. Run without any music. Embrace the simplicity that is running. Feel the ground, get runner’s high, hear your body working. One thing I have noticed is how quiet forefoot-runners are. There is no slap, grind or squelch from rubber running shoes, just pat-pat-pat-pat.
  5. Increase your  cadence. Aim for a high cadence(amount of strides per minute). Olympic athletes run at a cadence of around 180, recreational runners hit about 150. I’d suggest aiming for 160 and then increase as you get stronger and fitter. The higher the cadence, the less work you need to do to keep moving forwards. A higher cadence form is better because there is less load on the skeletal system, you engage more elastic functions of your muscles and ligaments and it just feels lighter and faster.
  6. Enjoy and learn to focus on the run. Forget everything else. Smile.

And there is my write up on what it’s like to go from  not  being a runner to being a barefoot runner. It’s quite a journey, and if you are looking for something to master it’s a great way to engage with your body and learn how to do one of our greatest and most underrated abilities, to run, and run well.


Top Paleo Diet Cookbooks

Paleo Diet Cookbooks

Cooking according to the paleo diet doesn’t need to be a challenge. There are a multitude of paleo diet cookbooks available, and most are available online for highly acceptable prices.

If you aren’t familiar with the paleo movement, according to, the paleo, or paleolithic diet:

The “contemporary” Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit,  roots, and nuts, and excludes grains,  legumes,  dairy products, salt, refined sugar, and  processed oils.

I personally have been eating and cooking paleo style dishes for a year or two now, and it has been one of the best decisions and commitments I have ever made. I have more energy, clearer skin, my immune system is near bullet proof, and my body rejects fat accumulation automatically.

Below is a list of six excellent paleo diet cookbooks I’ve found and checked out.

Update for 2015

Paleohacks Cook Book (Still the best Paleo cookbook on sale!)

The Paleohacks Cook Book contains over 200 recipes and is a great addition to any kitchen.


Inside, you’ll not only get 125+ delicious mouthwatering recipes, they’ve also included some great bonuses
as well to help you get started as fast as possible. Like the bonus “Paleo 4x Cookbook” which lists some
great recipes that only require 4 ingredients to keep it as simple for you as possible.

Click here for more information on the Paleohacks Cook Book!



I’ve managed to find an additional three excellent paleo diet focused cookbooks. All three (Robb Wolf has a few) are great for any serious paleo chef’s kitchen, but if I had to choose, I’d take The Paleo Recipe Book… 370 recipes, WOW!

Update 1: The Paleo Recipe Book (Great choice!)

What an amazing cookbook. Each recipe is laid out in great detail and includes all the necessary information you could want to cook the most amazing paleo meals. Upon signup you receive a free meal plan relative to the cookbook and its contents. This was a great find!

Click here for more information on The Paleo Recipe Book





Update 2: Paleo Diet Guides from Robb Wolf

If you aren’t familiar with Robb Wolf, you’d better study up quick sharp! Rob Wolff wrote The Paleo Solution: The Original Human Diet (featured as number 1) on my list below, and has been in countless authoritative interviews about the paleo diet and the primal way of life. He owns a crossfit gym as is as real deal as they come when it comes to paleo. His cookbooks are easy to read, high quality and the recipes are delicious. Check it out!


Update 3: Paleo Cookbooks

Don’t let the simple name fool you. Take my word for it, these are great, high quality paleo cookbooks that contain pretty much all you’d need to know when it comes to cooking paleo meals. While I wouldn’t peg the contents of Paleo Cookbooks on the top shelf as far as my recommendations go, the deal they offer has a lot of value. Heaps of free guides along with solid, easy to follow recipes means it’s a winner all round. Check it out!


#1  The Paleo Solution: The Original Human Diet

The Paleo Solution: The Original Human Diet

Although written by first time author Robb Wolf, The Paleo Solution: The Original Human Diet is no simple effort. The book is an easy and informative read, focusing on providing all the relevant facts in a conversational tone. Wolf provides information on  exercise, food groups and includes a multitude of recipes to get you cooking paleo in no time! Highly recommended.



#2  Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Don’t be fooled by the simple design of this book’s front page, inside you’ll be provided with robust information about topics which directly relate to paleo cooking and the paleo diet. How fats are not only required but are beneficial, how low-fat diets are a fad and can cause things like nutrient deficiencies in your body.

This is a great pale diet cookbook if you are specifically interested in how fats are incorporated into paleo. A great learning resource. As much a textbook as it is a cookbook.

#3  Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen

Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen

This is a great cookbook, it’s the one you’ll probably go to the most as it’s closest to convential cooking as you’ll most likely find. It’s full of recipes that will make your grandmother happy, all while keeping to the paleo cooking paradigm.

There are about 100 odd recipes included in the book, and all of them have something different to offer. If you are looking for comfort soups, stews etc, this is the book to get your hands on. On a side note, this features fantastic photography, and containt gluten free content!

#4  Well Fed: Paleo Recipes for People Who Love to Eat  

Well Fed: Paleo Recipes for People Who Love to Eat

We feed ourselves about 28 times per week

Yup, that’s quite a bit when you think about it. I really like this book. It has a great feel to it. The recipes are designed around those that really love food and just like to eat in general. Meals are quick to prepare and cook, and factor in things like caloric density and GI. This book has a great level of inspiration and really get’s you yearning to get into the kitchen and do some paleo cooking.

#5  Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

I think Mark Sisson is the business. He is deeply engrained in the paleo movement, and focuses and things like eating to live and the art of play for excercise. If you haven’t read the Primal Blueprint from cover to cover, I suggest you urgently do so.

Mark teaches about eating low carb, caveman style food. This paleo cookbook has great pictures, an excellent layout and is certainly one of the best in existence.

#6  The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free and Gluten-Free (Primal Blueprint Series)

The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free and Gluten-Free (Primal Blueprint Series)

More Mark Sisson please!

Don’t underestimate how influential Mark Sisson is in the paleo cooking sphere, while his main contribution to the movement was The Primal Blueprint, his paleo recipe and cooking books are just as full of solid, practical information.




That’s it for our top 6 paleo diet cookbooks, I hope you’ll get some of these and start living paleo and embrace your inner caveman.