FAQ: All about the book, Practical Paleo

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Last Updated 2/11/14 – I’ll add to and update this page as I see fit and more questions arise!

People have had lots of questions about my new book, Practical Paleoso I figured a post on some of the most frequently asked would be a good idea. Here you go!

Logistics – Where to buy the book.

Is Practical Paleo available for Kindle, Nook, iPad and other eReaders?

Yes, it is available on Amazon (Kindle), Barnes & Noble (Nook), and the iTunes store (iPad) currently. That said, this book is very graphic-intensive and quite the reference manual, so I recommend checking it out in-print as well if you can to see if the eReader format is truly what you want. Many people have already reported to me that they purchased both for ease of use variability at-home versus in a store or on-the-road for reading.

Where can I buy Practical Paleo in book stores?

The book is available in all Barnes & Noble stores, Books-A-Million, Chapters (may vary, check with your local store), and other small, independent shops as well as some limited Costco stores (see below) – again, check with your local store and ask them if it is in stock before you go as it sells out regularly. The book is also currently in some Whole Foods Markets, but if you ask the manager of the book/body care department for it (repeatedly?!), perhaps we can get it in more of them.

Of course, you can also purchase the book online from Barnes & Noble or

Which Costco stores is Practical Paleo sold in?

As of 2/11/14 it is currently in about 200 stores but will be rolling out to all Costco stores again within the next week or so.

Wondering what’s good to buy at Costco while eating Paleo? Check out this post I found.

Which BJs stores is Practical Paleo sold in?

As of 2/11/14, this is the list:

Chicopee, MA 01020
Greenfield, MA 01301
Leominster, MA 01453
Auburn, MA 01501
Northborough MA 01581
Framingham, MA 01701
Hudson/Berlin MA 01749
Haverhill MA 01835
Danvers, MA 01923
Dedham, MA 02026
Franklin, MA 02038
Stoughton, MA 02072
Revere MA 02151
Quincy MA 02169
Stoneham, MA 02180
Weymouth, MA 02188
Plymouth, MA 02360
Waltham MA 02453
Hyannis, MA 02601
S.Attleboro MA 02703
N.Dartmouth MA 02747
Seekonk MA 02771
Taunton, MA 02780
Coventry, RI 02816
Middletown, RI 02842
Johnston, RI 02919
Nashua, NH 03060
Salem, NH 03079
Hooksett, NH 03106
W. Lebanon NH 03784
Portsmouth, NH 03801
Portland, ME 04103
Auburn, ME 04210
Manchester CT 06042
W. Hartford CT 06110
Waterford, CT 06385
North Haven CT 06473
Southington CT 06489
Wallingford, CT 06492
Stratford CT 06614
Waterbury, CT 06705
Brookfield CT 06804
Linden, NJ 07036
Watchung, NJ 07069
E. Rutherford NJ 07073
Jersey City NJ 07302
Riverdale, NJ 07457
Paramus, NJ 07652
Oakhurst, NJ 07755
Ledgewood, NJ 07852
Voorhees, NJ 08043
Manahawkin NJ 08050
Maple Shade NJ 08052
Deptford, NJ 08096
Mays Landing NJ 08330
Vineland, NJ 08360
Hamilton, NJ 08650
Toms River NJ 08755
Old Bridge NJ 08859
North Brunswick NJ 08902
Yorktown Heights NY 10598
Pelham Manor NY 10803
Monroe, NY 10950
W. Nyack NY 10994
Brooklyn, NY 11239
College Point NY 11356
Middle Village NY 11379
Freeport, NY 11520
Garden City NY 11530
Westbury, LI NY 11590
E.Setauket, LI NY 11733
Farmingdale, NY 11735
Hauppauge, NY 11749
Albany, NY 12205
Rotterdam, NY 12306
WappingersFalls NY 12590
Saratoga Springs NY 12866
Clay, NY 13041
E.Syracuse NY 13057
Utica, NY 13502
Blasdell, NY 14219
Williamsville, NY 14221
Amherst NY 14226
Victor, NY 14564
Webster, NY 14580
Rochester, NY 14606
Rochester, NY 14623
York, PA 17408
Lancaster, PA 17603
Allentown, PA 18109
Warrington, PA 18976
Fairless Hills PA 19030
Springfield, PA 19064
Downingtown, PA 19335
Conshohocken PA 19428
Oaks PA 19456
Newark, DE 19713
Millsboro DE 19966
Waldorf, MD 20603
Bowie, MD 20716
Abingdon, MD 21009
Columbia, MD 21046
Owings Mills MD 21117
Pasadena, MD 21122
Westminster, MD 21157
Baltimore, MD 21236
Fairfax, VA 22033
Falls Church VA 22044
Woodbridge, VA 22193
Alexandria, VA 22304
Fredericksburg, VA 22407
Mechanicsville, VA 23111
Richmond VA 23229
Chesapeake, VA 23321
Norfolk, VA 23502
Hampton, VA 23666
Cary, NC 27518
Garner, NC 27529
Raleigh, NC 27617
Mooresville, NC 28117
Fayettevile NC 28314
Conyers, GA 30013
Cumming, GA 30041
Woodstock, GA 30189
Port Orange FL 32127
Jacksonville, FL 32225
Merritt Island FL 32953
Homestead, FL 33034
Parkland, FL 33067
Miami, FL 33157
Ft Lauderdale FL 33309
Boynton Beach FL 33436
Cape Coral FL 33909
Clermont FL 34711
Jensen Beach FL 34957
Avon, OH 44011
Willoughby, OH 44094
Middleburg Heights OH 44130
Akron, OH 44310
N. Canton OH 44720

How and why did people get advance review copies?

In order to create some buzz about the book and get people excited about what it contains, selected practitioners, bloggers, and other people in the health and wellness community were sent a copy from a limited number of complimentary, early-released books. The majority of books we print are sent directly from our warehouse to stores or online retailers for distribution, so the advance copy number is limited. Books we send out early allow others to share opinions and their take on the book with all of you from their own perspective – not just mine – which is clearly biased! If you think you fit the bill for becoming an early reviewer on future books, please contact me here and I will add you to a list for consideration.

Content – What’s in the book. (Part 1)

How is Practical Paleo different from other Paleo books? I own a lot of them, do I really need this one, too?!

For starters, most Paleo books currently are either foundational science information or a cookbook, most do not combine these two elements together. In Practical Paleo, you’ll find easy-to-understand information on how food should work in your body, as well as how to fix it if it’s not going right. I cover comprehensive information on digestion (far beyond leaky gut, which is commonly covered in Paleo books) as well as blood sugar regulation. If you’ve never been to one of my seminars or workshops, well here’s your chance to learn my take on the whys behind a Paleo diet. I talk about food from my perspective as a holistic nutritionist, not someone who perhaps learned about and then decided to implement a Paleo diet in my own life – which is perfectly acceptable and wonderful to share in books as well it’s just not my angle! The basis for my arguments against “non-Paleo” foods is not a matter of “grains will kill you,” but more so “what are nutrient-dense, whole-foods that support your body versus those that potentially harm it.” This book will help anyone learn more about the whys of a Paleo/whole-foods based diet, from the complete novice to a more experienced Paleo-eater.

Many reviewers have called Practical Paleo a “Paleo Encyclopedia.” I love that notion because the book really is quite like a reference manual that perhaps you will sit and read through (at least roughly the 125 pages in Part 1), but then you’ll use it time and time again for reference when you need to recall something you aren’t quite clear on, or want to explain to someone else using simple terms and even pictures! This book helps make complex information simple, and puts information literally at your fingertips. For some, the 30-Day Meal Plans alone are proving valuable information that’s not collected in Paleo books elsewhere – even practitioners who work with clients and want to help them in reaching their goals! See Part 2 info for more on these.

There are one-page guides in the book for all of the following information:

  • Paleo Foods (also duplicated as a tear-out guide!) – a comprehensive list of meats, seafood, vegetables, fruits, nuts, fats, oils, etc.
  • Stocking a Paleo Pantry (also duplicated as a tear-out guide!) – another comprehensive list of non-perishable items that will help keep the food you make interesting and well seasoned
  • Food Quality (also duplicated as a tear-out guide!) – this is a widely confused topic, and I’ve decoded labels for you on everything from chicken and eggs to seafood, produce and even milk/dairy products so you can make the best choices possible within your budget
  • Fats & Oils (also duplicated as a tear-out guide!) – which to eat and which to ditch including hot and cold applications
  • Cooking Fats (also duplicated as a tear-out guide!) – ranking of common cooking fats on the market, as well as recommended versus not-recommended items
  • Paleo Carbs (also duplicated as a tear-out guide!) – we all know that fruit is a source of carbs, but what about starchy vegetables? There is life beyond the sweet potato and this list includes almost 20 items. It even includes (gasp!) white potatoes, but I recommend you read this post for more information..
  • Sweeteners (also duplicated as a tear-out guide!) – clarity on which are natural, which are synthetic, and my top picks for which to use if you’re going to use them at all as well as which to never use
  • Gluten (also duplicated as a tear-out guide!) – how to find gluten hiding in foods, which foods commonly contain it, as well as which are gluten-free grains in the event that you’re going to eat some kind of grain but are keeping things strictly gluten-free
  • Digestion how it should work, signs & symptoms that it’s not working, how to test it, what to do if it’s not working
  • Your Poop! – what is may look like, what it means, and what it should look like (you will love this page!)
  • Leaky Gut – signs and symptoms and what to do about healing it!

Does it come with a list of foods so we can use to mix and match for meal planning purposes?

Yes! The “Guide to: Paleo Foods” is a comprehensive list of foods from which to choose in your meal planning. There is also a “Guide to: the Paleo Pantry” that will be helpful in supplementing fresh foods with dried herbs, spices, sauces, and some canned/jarred items.

Do you talk about how to eat Paleo at restaurants and while traveling?

Yes! There is a section on “Paleo in Public” and how to take your healthy habits here, there, and everywhere. As someone who travels nearly 30-50% of the time, I am well-versed in making Paleo work away from home. My tips include what to do at parties as well as navigating menus at restaurants and making healthy choices within different types of cuisines.

Do you address issues with kids and families in this book?

No. I don’t have kids or my own family, so I don’t consider myself to be an expert on this topic. I recommend checking out Eat Like a Dinosaur by the Paleo Parents, Everyday Paleo by Sarah Fragoso and the Nom Nom Paleo and Growing Up Paleo websites for information from Paleo moms I think are doing a great job. That said, if your kids are a bit older and want to look through recipes to select items to make together, perhaps some inspiration from this photo will suffice? Kids don’t need to be eating food that’s different from adults, though we often think that due to societal norms and pressures. Allow them to flip through the photos and pick out some things to try.

Does it come with help on how to combat chronic constipation, diarrhea, etc.?

Yes! There is an entire section that explains your digestive system, what it does, how it should work, and what can go wrong. Of course, along with that are tips and tricks for fixing problems you discover along the way of your digestion. The book also includes a “Guide to: your Poop!” which will help you to decode some common culprits appearing in your toilet regularly as well as how to fix them.

Does your book include info on your sugar detox?

No. This book is completely different from The 21-Day Sugar Detox program, which is currently only available as a PDF download.

Meal Plan Content (Part 2)

Is there a meal plan in Practial Paleo for my specific health condition or goal?

The following 11 meal plans are included:

  • Autoimmune Conditions – (autoimmune protocol – grain, legume, dairy, egg, nut, seed, and nightshade-free)
  • Blood Sugar Regulation (diabetes, hypoglycemia, etc.) – may also apply to hormonal imbalances, infertility, PCOS, etc.
  • Digestive Health (IBS, IBD, leaky gut)
  • Thyroid Health (Hypo/Hyper thyroid and Hashimoto’s)
  • Multiple Sclerosis, Fibromyalgia, & Chronic Fatigue – may also apply to arthritis and rheumatoid arthritis
  • Neurological Health (Parkinson’s & Alzheimers) – also applies to those interested in a ketogenic plan
  • Heart Health (Cholesterol and Blood Pressure concerns)
  • Cancer Recovery
  • Athletic Performance
  • Fat Loss
  • Squeaky Clean Paleo – for general health or those who are new or just want a strict plan without anything else to worry about for starters

Are the 30-Day Meal Plans just lists of what to eat for breakfast, lunch, and dinner, or is there more to them?

There’s a lot more to the 30-Day Meal Plans than simply meals! In fact, if you aren’t one to follow a meal plan or recipes to the letter, you can simply use the first sections of the 30-Day Meal Plans as your guide in creating your own meals as you see fit for as long as you like.

The 30-Day Meal Plans in Practical Paleo include:

  • introductory information on the condition or set of conditions addressed by that plan
  • diet & lifestyle recommendations including what to add and what to avoid (this component is perhaps the most critical page in the plan)
  • nutritional supplements & herbs to consider – these are not prescriptive recommendations, however, they are lists of some items and basic notes on what they do in the body that you may wish to research further or ask your naturopath or other practitioner about including in a plan that works to support your body’s health
  • supportive nutrients & foods that contain them – it’s all about the food, right?! This list shows you how you can literally eat your way to a healthier version of yourself by highlighting nutrients and their actions in your body that may be ideal for supporting healing with your current health condition or goals

I notice that some of the recipes listed in the Autoimmune Conditions meal plan contain some foods that are listed under the “avoid” side of our dietary recommendations, can you explain this.

First and foremost let me remind people to follow the add/avoid diet and lifestyle recommendations above all else. There may be a couple of small errors in my planning. I am human and I apologize for those mistakes! We’re even fixing any we find so that future copies are more accurate. There shouldn’t be too many errors in the plans as I’ve combed over them many times, but it happens. Additionally, if a recipe calls for an ingredient that is on the avoid list for your meal plan, avoid it. Use the noted ingredient change recommendation, or, in the event that you can’t figure out what should be swapped, please contact me via Facebook (preferably) or via email (only if you don’t use Facebook),

What sort(s) of athletes are you addressing in your book? Do you talk about both pre & post workout nutrition?

Since it would be nearly impossible to fit enough plans in this book for every person’s unique situation, the meal plan for Athletic Performance addresses the general goal of athletic performance, but does not focus on a specific modality or sport. I address pre and post workout nutrition mainly in the blood sugar regulation section where I discuss carbohydrate intake.

Does it cover food allergies and resulting symtoms (including eczema, for example)?

The leaky gut section of Part 1 discusses this information in detail, but the Autoimmune Conditions or Digestive Health 30-Day Meal Plan will be a good place to read more about how to heal digestive issues which are at the root of many food allergies and resulting symptoms.

Are there shopping lists included for the 30-Day Meal Plans?

While I’d love to have provided these lists right inside the book, at a whopping 432 pages, there was simply not enough room! We are, however, working quickly to compile these lists for you as free PDF downloads on the Practical Paleo book resources page in the coming week or so.

Recipe Content (Part 3)

Are nutrition facts available for the recipes in the book?

Yes! Every recipe that could possibly have accurate information calculated has been added to the Recipe Nutrition Facts page with links to for your reference. Spice blends, bone broth, and some other recipes have not been calculated as information in the nutrient database is not going to reflect the true value of these items.

Are recipe preparation and cook times included? How about recipe yields?

Yes! All of that is included with each recipe.

Why do your meal plans point to recipes that include some ingredients that are excluded in my 30-Day Meal Plan?

To be fair, it would be nearly impossible, in one book, to create recipes that cater to 11 different meal plans! I have certainly considered creating a separate guide of much more strict recipes, however, since people’s needs vary so greatly, what I’ve done instead is to add notes on ever (or nearly every) recipe possible about substitutions where ingredients are included that you want to avoid. For example, some braised/slow-cooked recipes include tomatoes and are listed in the Autoimmune Conditions meal plan, but simply substituting bone broth in place of the tomatoes will yield a delicious and irritant-free recipe to suit the needs of that meal plan. Similarly, if nuts are included and not a main part of the recipe, they may merely be left off. All recipes have an allergen indicator about eggs, nuts, nightshades, and FODMAPs as well as the notes on other options, again, whenever possible.

Are there make-ahead/freezer-friendly recipes in this book?

Yes! Some of my favorite make-ahead recipes, though certainly not the only ones that qualify for this type of preparation include the Herb Salt Blends and Spice Blends, Swirly Crustless Quiche, Sauerkraut, Mom’s Stuffed Cabbage Rolls, Lemony Lamb Dolmas, Balsamic Braised Short Ribs, and the Butternut Sage Soup.

Check out these videos which focus on the recipes of Practical Paleo

If you haven’t already tuned in to the following interviews I did about the book, check them out! You’ll get lots of information on what’s inside the book as well as some answers, explained in even more detail, that are also listed below. 

Dr. Lo Radio – interview with Dr. Lauren Noel, ND
click here to download the MP3  •  click here load in iTunes

Underground Wellness Radio – interview with Sean Croxton
click here to download the MP3  •  click here to load in iTunes

Livin’ La Vida Low Carb – interview with Jimmy Moore
click here for the blog post/show notes  •   click here to download the MP3  •  click here to load in iTunes

SCD Lifestyle – interview with Jordan Reasonor 
click here for the blog post/show notes •  click here to download the MP3  •  click here to load in iTunes

Fat Burning Man – interview with Abel James
click here for the blog post/show notes  •  click here to download the MP3  •  click here to load in iTunes

Latest in Paleo – interview with Angelo Coppola
click here for the blog post/show notes  •  click here to download the MP3  •  click here to load in iTunes

And check out reviews of the book from some of your favorite bloggers in my Review Round-Ups: post #1post #2post #3 and post #4.

Order your copy of Practical Paleo today! Stay tuned for a more fun and delicious Paleo-oriented giveaways leading up to and through the official release week of Practical Paleo on August 7!

  • Michele C

    I can’t wait to see the book!!! I heard you on Underground Wellness and I am looking forward to learning more about digestion and poop as well as trying some of the meal plans. I will start with the autoimmune but depending on bloodwork may switch to the thyroid plan. :)

    Thanks for all that you do Diane! Jimmy Moore isn’t your only faithful podcast listener you can add me to the list! :)

    • admin

      Ha! Awesome, thanks Michele :)

  • Shelly

    I am so excited for the arrival of your book. I am currently on the 21 day sugar detox……it’s going very well! I’ve been gluten free for the past year, but feel like I need a “boost”! I believe your book will do the trick. Thank you in advance!

    • admin

      So glad you’re enjoying the program. Keep me posted!

  • Lisa

    I’m looking forward to this book. Can’t wait to see my copy!

  • Brooke

    Thank you for this post. I was sort of wavering about purchasing it because I didn’t know exactly what it included, but this sold me on it!

  • Amanda

    What meal plan would be best for pregnancy? Looking forward to diving into the book next week!


    • admin

      I would simply recommend following the food guides in the book and using the recipes and not focus much on a meal plan per se. That said, I recommend The Healthy Baby Code for pregnancy nutrition info as well >

  • denisa

    I am excited to get your book (pre-ordered yay!) I have been eating Paleo (loosely) for 50 days. I am so excited to learn more! I feel better and i’m down by almost 20 pounds and 12+ inches! I’m amazed at how easy it is to eat this way!

  • Janis

    Hi Diane,

    I am new to your site. I was introduced to you by Chris Kessler’s site and I also recognize your name from Robb Wolf’s site. I’ve been “paleo” for a year now and love it. I am going to pre-order your book today and I look forward to each page! I do have an autoimmune condition that’s in “remission”,(vitiligo) and am beginning to have arthritic pain in my fingers (I’m 51 and fighting it all the way!) so I’m hoping I can find relief in your book. Perhaps the autoimmune protocol should be in order, but we have all of that good stuff growing in our garden! What to do, what to do. Thank you so much for the wealth of information you have given to us.

    • Janis

      Sorry, that is Chris Kresser, my mistake.

      • admin

        The AI protocol will help you tons! There are a couple of tiny errors in the meal plan that I found but you can follow it pretty much to the letter and also follow the add/remove 100%– it’ll be VERY helpful for you!

        • Janis

          Great thank you Diane. I ordered the book yesterday and can’t wait to read it!

          • Janis

            Hi Diane,

            I just received your book today! It looks wonderful and I can’t wait to read every page. Very informative and a lot of beautiful pictures. I’m glad Robb Wolf wrote the forward. He is the reason for my discovering everything Paleo. I’m looking forward to the recipes as well and will definitely look into the autoimmune chapter. It’s a front to back read for sure! Thank you Diane for this wonderful book. I’m glad I made the purchase.

          • Janis

            Hi Diane,

            Your book has been very helpful and I love the pictures of the food, so I am looking forward to trying them. Also, thank you for the FODMAP and nightshade replacements recommendations. That’ll be helpful. I started investigating the supplements before I embark on the 30-day autoimmune plan. Do you know of any CO-Q10 supplements that do not contain soy lecithin? I suppose I could check with my local Vitamin Shoppe, but wondered if you knew of a good one. Thanks Diane! I’m sure I’ll have more questions for you….

          • Janis

            Hi Diane,

            I certainly don’t want to put you on the spot after I typed this request. I will continue to research everything I need to get started. Just seems like I need a lot and can’t afford to purchase them all individually at this time. So I will look into a good multi with antioxidants and take it from there. There are SO many choices! Thank you!

          • admin

            The supplement lists aren’t intended as prescriptive or “you need all of this” type of recommendations. Hopefully that is clear on the page, but as you notice the uses of many of them, I hope that it becomes apparent which may be more beneficial for you versus others. Working with a practitioner may also help to direct you on that aspect as well. Keep me posted!

          • Janis

            Hi Diane,

            Yes, I understood that they were recommendations and not to actually get them all, but they do seem like really good recommendations and that I possibly do need them all! I am usually not a huge vitamin taker and would rather just eat real food, but with my issues, they could be very beneficial. Unfortunately, doctors pretty much prescribe drugs and surgery in their line of business and not so much nutrition friendly. So, I’m not sure if my doctor will be of much help. I guess that’s why we look to people like you to help us out! I realize that everyone is different and you can’t possibly “treat” all of us without getting our history, symptoms, conditions, etc. But, I thank you again for the recommendations. My best to you and the success of your new book!

  • Jen

    So I’m guessing the duplicated tear-out guide re: poop will be in the 2nd edition? 😉

    Love the FAQ list as it helps set you appart from other Paleo books. Looking forward to the section re: Cancery Recovery. Dad was diagnosed with AML nealy 4 months ago to the day, and hasn’t changed his eating habits. I hope this will help.

    • Laura

      Just pre-ordered your book! I have enjoyed your podcast for the last couple months. I am sure your book will be useful to me and my husband!

    • admin

      The duplicated guides are only food-related ones that people might take to the store, etc. So none of the digestion guides are in there. But I have some ideas in the works of making those more user-friendly to take elsewhere, so stay tuned here for more info soon!! :)

      Glad the FAQ are helpful for you – and passing it on to a family member is my big goal with the book.

  • kelly

    Two weeks ago I broke my ankle (trimalleolus) and am stuck on the couch. No workingout so I need to keep on top of my eating. My husband eats paleo and the kids and I are gluten free, but still I need some help w/o being able to move :( Looking forward to starting the 21 day detox and I am so excited about Practical Paleo! I will not be able to do any of the cooking, but it will help my hubby with his new role in the house!

    • admin

      Put him to work! 😉 Here’s to a quick recovery!

  • Supers

    I’m super excited about Practical Paleo and have pre-ordered it. I love that there’s a combination of science and recipes, along with menu plans. Looking forward to it coming to me in Australia.

  • Rachel Kayce

    I’m so excited to get Practical Paleo!! You probably don’t remember, but I met you really quickly in the MOB Wod tent at The Games, and I was really interested in your book then. But now that I’ve read all about it, I’m super-excited!! Will I be able to buy it at Green Apple Books?

  • Jo

    I’m so sorry if this is a dumb question as I am fairly new to Paleo. I have several auto immune problems (crohns, hashimoto’s, sjogrens, and borderline RA). Does your section for the meal plan work for all of these if I follow the AI protocol I read about on PaleoMom or are there more specific things I will have to watch out for meaning I see you have AI listed, then digestive listed and then thyroid listed like they are separate plans?? Or are they all the same thing since they are all auto immune? Thanks in advance!

    • admin

      The AI protocol does work for an overarching set of conditions – so if you have a lot going on, I highly recommend starting there. Once you see how you’re doing thereafter, perhaps focusing on another plan is a good idea. I might recommend incorporating some of the other main points in the diet/lifestyle add/avoid notes on the other plans – specifically for the Crohn’s and Hashi’s. You’ll see it when you get the book as I outline how to approach using the plans.

  • Nicole Hanson

    Diane – bought your book and could NOT put it down. Really looking forward to trying the recipes…please post the shopping lists soon!!

    • admin

      Thank you!!

  • Kathy

    Hi Diane! If I’m interested in weight loss but also have some digestive issues, is it okay if I just follow the fat-loss plan but maybe use some of the supplements you recommended for those on the digestive health plan? Thanks!

    • admin

      I would actually follow the digestive health plan first for 30 days, then maybe move on to a fat loss plan with the approach you mention. Follow the 4-R plan on the guide to leaky gut for reintroducing some foods that were eliminated on the digestive health plan.

  • Bethany

    Hi Diane,
    Which meal plan do you recommend for acne (which gets cystic only if I eat grains or sugar)?
    Thanks so much!

    • Bethany

      Edited to add: I also am prone to hypoglycemia. I’m not sure which plan I should start with to tackle my two main issues (acne and hypoglycemia) – blood sugar regulation, auto-immune, or digestive?

      • admin

        I would go for blood sugar regulation for acne and hypoglycemia unless you have a known autoimmune condition. I also strongly recommend Green Pasture beauty balm as well as oil cleansing for your face (google it or look on for info- I currently use coconut oil for my cleanser).

  • Sky

    Hi Diane,

    I just received your book in the mail yesterday and did the happy dance. I have a question similar to a few above in that I appear to be suffering from multiple ailments but am unsure where best to begin. Is it best to start with one protocol and then moved on to others in a sequential order, and if so what, or is it best to kind of tackle things all together? I have celiacs, blood sugar disregulation (hypoglycemia as well as severe sugar/fat combo cravings), digestive issues (bloating, gas, constipation more often than diarrhea), and suspected leaky gut as I came up as intolerant to just about everything. Any help to point me in the right direction would be greatly appreciated. Thank you for your absolutely wonderful book! -Sky

    • admin

      If you are not currently Paleo, I would start simply with Squeaky Clean Paleo, but if you are currently eating Paleo, I would start with the Autoimmune Protocol. I hope that helps.

      Please keep me posted!

  • Orla

    I was going to buy the book to give to someone, but looking at some of the recipes the ones I’ve seen look very ‘american’ as in it’s things that we use a different name for or it’s just not available here(some of them would be main ingredients) The person I was planning on giving it is a bit stumped at what to eat. I was going to go through the book with them and give them the book but I think I just might confuse them more when it comes to the recipes.

    I’ve started on a 60 day clean eating plan, my own really based on what works for me, what I will and won’t be eating is here
    I want to book for me too(I don’t mind the ‘americanness’ of it I can substitute or just leave it out) I’ve been trying to figure out this thyroid of mine for months and since taking anti-inflammatories my digestion is gone haywire.

    • admin

      Thanks for the note, Orla. Are there a lot of items that would be helpful for me to “translate” into what other countries call them? Please let me know and we’ll make a list as a resource to post here on the site! Thanks!!

      • Orla

        I can’t think of too many off the top of my head and I think it’s more of an older generation that would find it difficult.

        cilantro-coriander, I didn’t know what cilantro was until googling it a few weeks ago and seeing the pictures

        Bacon-Rashers there’s two kinds streaky with more fat or ones with an oval bit of lean meat, might be a purely Irish thing to call them rashers
        What we call bacon is a large lump of cured meat like ham but the taste is different and it can be much salter, there’s also back bacon which would be like the lean rashers before they were cut up.

        There’s things like a crock pot, quite an american thing, I haven’t looked into it but I guess they’re a slow cooker which isn’t very popular here.

        canola-rapeseed it’s never called canola over here, oddly with this one it’s cold pressed here(the ones in the health shop) and is being promoted as ‘Irish olive oil’

        Broiled is a term never used here, the only things we do with ovens is bake or roast

        Butternut squash is just squash because I’ve never seen any other squashes around. Mostly squash is a drink or a game not a food.

        Almond meal isn’t here but we have ground almonds which may be the same thing, I sometimes use it as flour.

        That’s some of them, I think most people would understand but in terms of the person I was planning on giving it to wouldn’t be very tech minding and wouldn’t even think about looking it up online. I can always translate and write the ‘right’ words in.

        I think the bigger problem could be the lack of availability of some of the ingredients or the difficultly in finding them. It’s difficult to tell without looking at the recipes, I haven’t seen any review that looks at this. I might get the book anyway at least for the other bits.

  • Dee Vuong

    Hi Diane, I have a few questions. When making the Sauerkraut does it attract ants or bugs? Do you cover it with anything? Where do you normally store yours during fermentation? I was thinking a pantry shelf but totally don’t want bug. Sorry I’ve never made anything requiring fermentation. Also is it okay to substitute the sauerkraut with a veggie since I’ll have to wait 2-3 weeks for the fermentation process but would like to start right away?

  • Bethany

    I just purchased the e-book version of Practical Paleo. Are there any plans to make the tear-out sections available as .pdfs so we can print them and haul them places with us if we don’t take our ereaders to the grocery store? I noticed that some of them are under “Useful Guides” in Resources, but the specific one I noticed was not was the one on stocking a Paleo pantry.


    • admin

      Yes, they will be updated on the website soon. Thanks!

  • Orla

    I’ve bought the book, since I bought it on (exchange rate made it cheaper) I mightn’t get it until the start of October but it’ll be a fantastic birthday present.
    I love that you included some of the recipes to view if I saw that yesterday I would have bought lemon sole today instead of monkfish. Next time.

    Now my question, two people are asking me questions, my granny, with heart problems, there’s loads of info around about that so it’s mainly making her actually want to change her diet. And the other person I was talking to today she told me she has ‘lazy bowel syndrome’ just wondering what’s the information in the book like for that, and do you know of any good information about that which I could give in the mean time. I’m also convinced she has a problem with gluten, two of her family members have celiac disease.

    • Diane

      Everyone can benefit from transitioning away from refined and towards more whole foods – granny and your other friend.

      Re: lazy bowel- I would have her read the entire section on digestion, including the guide and the Transit Time Test. She can find ways to improve this right in the book!

  • Cindy

    Just got the book and love it. Question on the bacon brownies. Am I reading this right? No almond or coconut flour, and they still crumb like that?
    Son on ketogenic diet. Just dropped off at college. Want to make him a batch and send to him, but want to maake sure I have it right.

    Great book! Working with husband to see when we can use it to help us with Whole 30!

    • admin

      Correct- they are flourless 😉 There is sweetener in them, however, so they’re not keto-friendly unless he is on a cyclic plan where he is allowed more carbs some days!

      • Cindy

        Got it, thanks! Great idea! We can’t get him totally paleo. We have to make some concessions with sweeteners. Luckily, he actually really digs bacon dipped in unsweetened chocolate. But since he has been on this diet, we all are eating a wider variety (and more) veggies. And better-sourced meats and fats. Now that he is off at school we can tighten up some things to hone in on our dietary goals.
        Trying to make incremental improvements, hold onto them, and keep moving forward. Book will be a big help. thanks.

  • Dorian

    I’ve been paleo for about 5 months now and was very excited about this book coming out. I just wanted to make sure, are the meal plans created with a single person in mind or multiple people?

  • Orla

    I’m just wondering about a few things, we don’t have canned pumpkin over here but, when it’s in season I can get fresh pumpkin, I’m wondering can I substitute? I don’t know what the texture of canned pumpkin is like so would I have to do anything to the pumpkin to get it to the same consistency.
    I also can’t get chipotle powder, I’ve never tried it before so I don’t know what it’s like would cayenne be a good sub?
    Coconut flour is also not available here so I normally sub with ground almonds.
    Also this is more of an observation but some of the things that are under breakfast I wouldn’t consider breakfast at all, I’d view them as treats. Although in this country we are catching up with our consumption of crappy sugar filled cereals. Everyone looks at me like I’m crazy when I tell them I don’t eat cereal or toast.

    • admin

      Hi Orla!

      To use fresh pumpkin, cook it first, then puree it well and strain it for a while (perhaps overnight) until it’s more dense and less watery. Canned pumpkin has a very smooth and thick texture as compared to fresh.

      Re: chipotle powder- it’s smoked jalapeno powder, so no, cayenne wouldn’t work as it’s WAY spicier… perhaps it has another name by you?

      Re: coconut flour- it does not work in baking the same way that almond flour does- it requires way more eggs in the ratios than almond flour does. Perhaps test a small batch before translating that over to other recipes.

      As far as breakfast items are concerned- I’m with you 😉 The only reason I put the items there for the most part is that it’s how things make sense to most folks here. You’ll notice that section is pretty small as I don’t really think we need to fuss over special breakfast foods… but I know that people are used to certain things and I want to lead them to better options.

      And I don’t eat cereal or toast either – you’re not crazy 😉

      • Orla

        I don’t think I’ve seen smoked jalapeno powder anywhere, I’m going to keep an eye out for it and ask around.
        Thanks for the tip on the flour, I’ll use less eggs next time I try anything.
        It’s really interesting, you put in foods that people would be used to and some of them are completely new to me.
        Also I’ve got a recipe from a 1960’s cookbook for faggot(seriously that’s what it’s called!) it uses organ meat, some breadcrumb but that shouldn’t be a problem, I’m going to have to share it with the world soon.

  • Lauren

    Hi Diane!

    As a fan of your podcast, naturally, I was psyched to get my copy of Practical Paleo. The recipes sound great, and I’m trying to commit myself to following the Fat Loss Plan for at least the first week. Really, it’s the discipline and organization that are going to be key, but like I said, I’m going to give it a go…
    Just a few questions in regards to your Grocery Lists and corresponding recipe serving sizes.
    My boyfriend and I are not exactly dainty-portion size people. We aren’t sure how to portion the recipes out to make them last for leftovers.
    Additionally, my boyfriend is 6’4” and approx 245 pounds. The guy claims he is ALWAYS hungry, and is actually concerned that he won’t be getting enough food, and is already entertaining the idea of having the local chicken place deliver dinner number two each night! :) He is also planning on doing lots of strength training this month, and I think is afraid of emaciation or something, who knows? But, I told him I’d clear this all up first…
    Anyway, again, love what you and Liz are doing. Very informative and educational–I feel like most of my summer has been one big Paleo geek-out! I live in NYC, and am considering attending the workshop in Berkeley Heights at the end of the month, so hopefully, I’ll see you all then!
    Thanks a bunch!
    – Lauren

    • admin

      Well, the shopping list is made to account for the recipes as-written. So you may just get fewer servings out of them than other people. Most recipes are for multiple servings and the list is calculating it for 2 people and accounting for leftovers. I’d recommend starting with one week and seeing how it pans out for you. It’s impossible for us to account for every size/appetite out there but we tried to average it out!! Let me know!

  • Amber

    Hi Diane,

    I purchased Practical Paleo a couple of weeks ago. One thing I’ve noticed, is that many of the recipes call for a specific piece poultry, for example chicken wings only, chicken legs only, chicken thighs only, or turkey legs only. I purchase my meat from a CSA, and I only receive whole chickens. Can the recipes be adapted to use the entire chicken? Otherwise, where do you purchase a bag of pasture raised chicken wings?

    Thank you,

    • Diane

      Amber- you can absolutely use any of the spices or flavors on a whole chicken!

  • Melissa

    I am in love with your book! I gave it a baby review on my site, [] and I was planning on reviewing a few of the recipes, meal plans ect. Anything I need to know about copyrights before I start on the more detailed posts? Thanks!

    • admin

      Hi Melissa- glad to hear that!

      I request that the meal plans are not shared via reviews/websites, but you can certainly share a couple of recipes in the post along with your own photos or photos of the book. Just be sure the post links back to my site and notes the source of the information prominently and you’re good to go!

    • admin

      Oh, and thank you for checking first :)

      • Melissa

        Alright, will do, thanks for the prompt response.
        And thank you for the great book. I wish I had this when I started paleo, but I’m glad I do now.

  • Angie Pace

    Your seminar and this book have totally helped me understand the why’s of this awesome lifestyle! Thank you very much!

  • Vicki

    Could not WAIT to buy the book and now I take it nearly everywhere I go! It is a “must read” if you are Paleo or just want to eat “clean”. I love this book b/c of the great pic, suggestions AND recipes to make your life simpler.

  • Marg

    I love the book and have made a couple of things. I liked the Cauliflower Hummus recipe, it makes a great dip for raw vegetables. I’m already on the second batch. There’s only hubby and me but we get through 2 large caulis every week: steamed, baked, rice, raw in salads and now hummus.

    My gall bladder was removed 40yrs ago. I don’t seem to have any issues with digesting fats, and have never used ox bile or similar, but after reading your suggestion to keep fats down a bit (currently 45% or 80g, of total cal intake) I wonder if I’m doing damage I’m not aware of. Do you think I should either take the supplement or reduce fats a bit?

    I bought your book as an Ebook and downloaded it to hubby’s computer. This was shortsighted to say the least as I’m the one who does most of the cooking and tend to read and re-read my books. I now intend to buy a hard copy as there is so much information, not just recipes, and I like being able to flit back and forth through books which is much easier with the actual book in my hands.

    Thank-you for all you do.

  • Sheldon W

    I just received your book, “Practical Paleo”, as part of the paleo challenge at our Crossfit box. The information is great and I have a much better understanding of the “Why” you should follow a Paleo diet. I need to loose about 20lbs of body fat and plan to follow the 30 day plan for fat loss, however, I am having a hard time determining portion sized. For instance, the first breakfast on the plan which I just enjoyed is the Crustless Swirl Quiche and Perfect Bacon, however, the recommended portion sizes are not listed anywhere. How can I determine the portion sizes?

    • admin

      Portion recommendations are before the meal plans section and also each recipe says X # of servings- hope that helps!

  • Elizabeth B

    I purchased your book last week via and to call it an eye-opener would be an understatement! This book is AMAZING and just what I needed to really understand the why’s and how’s re: Paleo and our bodies in general. I really appreciated your information on digestion in the book. It has convinced that Leaky Gut Syndrome has been my problem for the last 2 years, since giving birth to my twin boys. I did a bit more research and feel LGS was caused by Candida. My question is – (kind of like which came first? The chicken or the egg?) should I follow the 30 day digestive meal plan in your book first and see how I feel, if needed to change to a candida diet? It seems the major differences in the diets are starchy vegetables(don’t eat them on candida) and nuts/seeds (eat them on candida). I hope I am making sense. I am beyond grateful for this book! So much useful information and the recipes look fantastic!! Thank you for your time :)


    I will be purchasing this book ASAP – as a suffer of IBS and Celiac (due to a bad bout of giardia) with a husband with MS, we are struggling Paleo folks, but I am struggling hardest due to the IBS issues. I just need help pulling it all together to feel my best as I try to swim and run. I feel like this book speaks to me!! Hurray!

  • R. A. Jolsvay

    Hi Diane – I bought your book at Costco after being somewhat aware of the paleo system from a blog I follow and it’s an eye-opening book. I intend to buy two more copies for family members this week. The question I have is where does honey fit in? Or, does it even fit in anywhere? If there is a mention of it in the book (which I just bought two days ago) then I’ve missed it. My Father was a ‘bee farmer’ and we grew up with his library of books and papers on the benefits of honey in it’s various forms but I’m curious if you feel it has a place in a paleo eating plan.


    • admin

      I like honey a lot, especially local, raw honey. I didn’t use it in many recipes because I am a fan of maple syrup as well, but it’s a great choice for the occasional sweetening of treats. It’s listed on the sweeteners guide as a preferred choice.

  • Jess @ Crunchy Hot Mama

    I came upon your book in Costco several weeks ago and knew I needed to add it to my collection :) It was fabulous and the information is invaluable! I just did my post on using your recipes for a week’s worth of cooking and loved them. Seeing so much bacon grease in your recipes made my day! I can’t wait to finish getting through the ‘meat’ of your book and spreading the word on the wealth of info it contains. Thank you!

  • Abbey_Dove

    Hi there,

    I have the book and I do love it. I’m a little confused about the digestive health 30 day meal plan, though. On p. 152 it says to avoid eggs, but there are quite a few egg recipes in the meal plan. Should we be avoiding eggs for digestive health?

    • admin

      Check out the corrections page here :) >>

    • Abbey_Dove

      Eh, never mind. I found the info in the corrections section. One suggestion: on the pumpkin pancakes, I’ve found that I need a whole can of pumpkin to balance out the liquid in the 4 eggs. Otherwise they’re very thin.

  • Jenna

    Hi! I just got your book and am very excited to get started. I live alone so I’ll just be cooking for me. I noticed the shopping lists are for two people. My thought was to shop and cook as prescribed and double each day, meaning eat the plan for Day 1 on Days 1 and 2, then eat Day 2’s menu on Days 3 and 4, basically making the 30 Day plan into a 60 Day plan. Is it okay to do that or should I attempt to halve the recipes and shopping list? Thanks!

  • Tara Keehn

    I want to start Paleo, but I have digestive issues when I eat vegetables. They go right through. In the digestive section, it just says to substitute nonleafy veggies. But, I have a really hard time finding veggies that don’t just blast through! I need specific suggestions! Any suggestions you can make in that area? Should I just use canned veggies until I heal a little bit?

  • LaDonna

    I’m confused with the Auto Immune Recipes.. Page 135… Day 3 has Sweet Potato pancakes which Include EGGS.. which are supposed to be avoided when doing the AUTO immune protocol. Are these meal plans not all auto immune.. im confused because this is the auto immune section…

  • Amy R

    Thank you for your book! I have eczema on my hands and arms that started a few years ago after receiving a massive dose of antibiotics for a kidney infection. I am 27 now and never had skin issues prior to this. Anyway, I am doing the 30 day Autoimmune Protocol to hopefully heal my leaky gut and therefore my eczema as well. I am 8 days in and have already noticed improvement but today I fudged and had all sorts of ‘bad’ items such as white flour, sugar, nuts and eggs and white potato…pretty much everything I shouldn’t have. Should I start over the 30 days or pick up where I left off?

    • Diane

      I would start over if you’re on the AI plan – it’s pretty important to avoid those foods for healing!

  • Roberta

    I have hypothyroidism and Hashimoto’s. My doctor wants me to try the autoimmune diet, but I’m having a hard time since I don’t eat a lot of meat. I don’t eat any beef, lamb or pork. I do eat chicken and turkey. I eat fish, but I’m on a tight budget and can’t afford the high end fish like salmon or shrimp. I’m already constipated from my low thyroid and digestive issues, but since I have to cut out beans, legumes and even gluten free grains, I’m afraid I’m not getting enough fiber and also protein.

    Is this diet even possible with all these restrictions when you don’t eat much meat? I also can’t have eggs on this diet either.

    • admin

      It’s not recommended to avoid meat on a Paleo type of diet, no. With Hashimoto’s getting enough protein in would be ideal, but also getting fiber from lots of vegetables, avocado, and some fruit is a good plan as well. There is an autoimmune meal plan in my book but also a thyroid health one as well. Is there a religious reason why you choose not to eat meat? If it’s any other reason besides this, I would recommend you reconsider the choice. When health is at-risk, most reasons for avoiding animal foods should fall by the wayside in favor or improving your health.

      The meal plans should be good as guides, and the cuts you purchase can be lower-end to keep in a budget. I have many ground meat and chicken recipes in the book for this reason.


  • Lani

    Really enjoying Practical Paleo being new to the process and everything.
    I imagine the recipe for the carrot gingerbread muffins has a misprint? 1/2 cup of molasses seems like an awful lot of sugar and not to mention a bit strong tasting.
    Would you mind clarifying?
    Thank you,

    • admin

      Nope, it’s accurate.

      • Lani

        Do you have a specific brand of molasses that you use? I made these and they came out as dark as a chocolate muffins and the molasses was overwhelming. Thanks

  • Sara

    Hi, very excited to give Paleo a try and your gorgeous book is a great intro! Two questions:
    – any suggestions on an easy way to reduce the recipes for 1 person?
    – looking at the nutrition facts, some of the recipes seem traditionally unhealthy (the turkey legs, with over 1,000 calories!)…I know Paleo changes conventional wisdom, but I was hoping you could shed some light on the topic. I can’t image getting 1/2 the daily calories from one meal is good, but I am happy to stand corrected.

    Thanks Diane!

    • admin

      You can literally just divide out for ingredients, or make just a couple of recipes each week and enjoy leftovers :)

      I can’t really give you a way to change how you think right now about the calories in the foods, I think it just takes time and practice of eating real, whole foods and seeing that they work well in your body to believe that it’s all going to be okay!

  • HM

    I’ve been looking at the book recently and skipping between reading the first part and looking at recipes. It’s a lovely book and quite understandable and well laid out. I just had a question about the bone broth. After pouring the finished bone broth into containers and freezing or refrigerating, you say to chip off the fat before using it. Why? Isn’t that good fat? Especially if I went to the trouble to get organic, pastured bones? I’ve always kept the fat with the broth in the past because I’m usually using the broth for soup or sauces etc. but now I’m concerned that I’ve been doing something unhealthy…..

  • Rachel Mosley

    Am i allowed to have some fruit as snacks on aip? And i have been following to a t the meal plan, but couldnt afford the lamb. I substituted with pork, is that okay? Thank you so much for your book and easy meal plans :-) hope i can cure my gut!

    • balancedbites

      Have you read through the meal plan along with the lifestyle and diet recommendations? There are lots of options! You can substitute proteins as you need to but I generally recommend trying to eat red meat at least 2x a week and fish/seafood at least 2x a week if possible.

  • Rachel Mosley

    I made a huge error! I had to do a dinner on the fly. I am in week four of the aip diet. I made a stirfry snd the veggies i used had sugar snap peas in them. I didnt realise they were a legume. Do i have to start over from the begining??? :(

  • Inge

    Hi, I have just completed week 10 on the Cohen diet and only recently heard about Paleo. If I change from Cohen to Paleo will I gain all the weight I have lost up to now?

  • Kellsie Grace

    I just finished reading the book. I have two conditions, hypothyroid and vitiligo.The foods suggested for each are not in agreement. I am suppose to avoid goitrogenic foods on the one plan and eat them on the other, I’m sppose to eat eggs on one and avoid eggs on the other. Which plan do you suggest I use?

    • balancedbites

      Did you read the meal plan introductions? I explain how to prioritize them there, as well as here –>

      (note that we don’t currently have a transcript live for that episode, but it will be available in the coming months, but time stamps are available if you want to advance the audio to a particular portion of the mp3.)

      • Kellsie Grace

        I did read the meal plan introduction. I need clarification please. When I look at what I’m allowed to eat for the autoimmune conditions, it includes a lot of goitrogenic foods, that I should avoid due to my thyroid condition. This doesn’t give me a whole lot of foods to choose or substitute. Autoimmune says to eat sweet potatoes, spinach, cabbage, sauerkraut, kimchi, and stay away from eggs…but the thyroid health says do eat eggs and avoid cabbage, sauerkraut, kimchi, sweet potatoes and other goitrogenic foods. Should I avoid all of these foods all together? If I do then it limits what I’m allowed to eat to a discouraging level.

        • balancedbites

          Please check out the link I sent as I’ve fully addressed your question there. I also recommend to make a list of foods you CAN eat, rather than the ones you can’t. It’s easier to operate that way. You will also want to work with a 1:1 practitioner to heal so that you can bring foods back into your diet if they do work okay for you.