EPEasy Paleo Plan

15-Minute Paleo Meals

Fifteen minutes covers every meal of the day if you choose the right cuts and let a hot pan do the work.

Tips that make these work

  • Preheat the pan before anything else — that is the real time saving
  • Thin cuts, small pieces, high heat
  • Frozen vegetables need no prep and cook in minutes

Every 15-minute meal

Eggs & avocado

breakfast · 10 min · 20 g protein · ~420 kcal

Fry or scramble 3 eggs in olive oil, serve with half an avocado and sea salt.

Eggs, Avocado, Olive oil

Hard-boiled eggs + fruit

breakfast · 10 min · 19 g protein · ~330 kcal

Boil eggs 9 minutes in a batch on Sunday; grab with a piece of fruit.

Eggs, Apples

Berry protein smoothie

breakfast · 10 min · 22 g protein · ~380 kcal

Blend frozen berries, banana, almond butter and coconut milk until smooth.

Frozen berries, Banana, Almond butter, Coconut milk

Sweet potato & sausage hash

breakfast · 15 min · 26 g protein · ~520 kcal

Pan-fry pre-roasted sweet potato cubes with sausage and onion until crisp.

Pork sausage (no additives), Sweet potatoes, Onion, Olive oil

Spinach & mushroom omelette

breakfast · 10 min · 21 g protein · ~350 kcal

Beat 3 eggs, cook flat, fold over wilted spinach and mushrooms.

Eggs, Spinach, Mushrooms, Olive oil

Make-ahead egg muffins

breakfast · 15 min · 24 g protein · ~360 kcal

Whisk eggs with chopped veg, bake in a muffin tin 20 min, refrigerate up to 4 days.

Eggs, Bell peppers, Spinach

Smoked salmon & scrambled eggs

breakfast · 10 min · 32 g protein · ~450 kcal

Soft-scramble eggs, fold through smoked salmon and chives off the heat.

Smoked salmon, Eggs, Olive oil

Coconut chia pudding

breakfast · 10 min · 10 g protein · ~340 kcal

Stir chia into coconut milk the night before; top with berries in the morning.

Chia seeds, Coconut milk, Frozen berries

2-ingredient banana pancakes

breakfast · 10 min · 16 g protein · ~400 kcal

Mash banana into beaten eggs, cook small pancakes in coconut oil.

Banana, Eggs, Coconut oil

Steak & eggs

breakfast · 15 min · 45 g protein · ~600 kcal

Sear a thin sirloin 2 min a side, rest, serve with two fried eggs.

Sirloin steak, Eggs, Olive oil

Chicken salad bowl

lunch · 10 min · 40 g protein · ~480 kcal

Toss pre-cooked chicken with salad leaves, cucumber, olive oil and lemon.

Chicken breast, Mixed salad leaves, Cucumber, Olive oil, Lemons

Turkey lettuce wraps

lunch · 10 min · 35 g protein · ~420 kcal

Fill romaine or butter lettuce leaves with turkey, avocado and grated carrot.

Turkey breast, Lettuce (romaine), Avocado, Carrots

Tuna & avocado boats

lunch · 10 min · 34 g protein · ~430 kcal

Mix canned tuna with lemon and olive oil, pile into avocado halves.

Canned tuna, Avocado, Lemons, Olive oil

Ground beef taco bowl

lunch · 15 min · 38 g protein · ~550 kcal

Brown ground beef with cumin and paprika, spoon over shredded lettuce and salsa.

Ground beef, Lettuce (romaine), Tomatoes, Ground cumin

Chicken & vegetable soup

lunch · 15 min · 32 g protein · ~380 kcal

Simmer shredded chicken with carrot, celery and broth; freezes well in portions.

Chicken breast, Carrots, Celery, Chicken broth

Salmon & greens salad

lunch · 15 min · 38 g protein · ~520 kcal

Flake leftover roast salmon over greens with cucumber and olive oil.

Salmon fillet, Mixed salad leaves, Cucumber, Olive oil

Egg salad plate

lunch · 10 min · 24 g protein · ~400 kcal

Chop boiled eggs with avocado instead of mayo, serve over leaves.

Eggs, Avocado, Mixed salad leaves

Shrimp & zucchini noodles

lunch · 15 min · 34 g protein · ~400 kcal

Sauté shrimp with garlic, toss through spiralised zucchini for one minute.

Shrimp, Zucchini, Garlic, Olive oil

Chicken & roasted sweet potato box

lunch · 15 min · 42 g protein · ~560 kcal

Assemble from Sunday prep: chicken, roast sweet potato, roast broccoli.

Chicken breast, Sweet potatoes, Broccoli

Beef patties & slaw

lunch · 15 min · 36 g protein · ~540 kcal

Grill seasoned patties, serve with cabbage slaw dressed in olive oil and lemon.

Ground beef, Cabbage, Carrots, Olive oil

15-minute beef stir-fry

dinner · 15 min · 40 g protein · ~540 kcal

Hot pan, thin beef strips 2 min, add peppers and broccoli, finish with coconut aminos.

Beef steak or stewing beef, Bell peppers, Broccoli, Coconut aminos

Baked white fish & greens

dinner · 15 min · 38 g protein · ~420 kcal

Bake cod 12 min with lemon; wilt spinach in the same pan juices.

White fish fillet (cod), Spinach, Lemons, Olive oil

Garlic shrimp & cauliflower rice

dinner · 15 min · 38 g protein · ~450 kcal

Sauté shrimp in garlic and olive oil; fry riced cauliflower alongside.

Shrimp, Cauliflower, Garlic, Olive oil

Apple + almonds

snack · 10 min · 6 g protein · ~250 kcal

One apple with a small handful of almonds.

Apples, Almonds

Carrots + guacamole

snack · 10 min · 4 g protein · ~220 kcal

Mash avocado with lemon and salt; dip carrot sticks.

Carrots, Avocado

Two hard-boiled eggs

snack · 10 min · 13 g protein · ~160 kcal

From the Sunday batch, with salt and pepper.

Eggs

Beef jerky + fruit

snack · 10 min · 20 g protein · ~260 kcal

Check the label for sugar and soy; pair with an apple.

Beef jerky (no added sugar), Apples

Berries + coconut flakes

snack · 10 min · 3 g protein · ~180 kcal

A cup of berries with toasted coconut flakes.

Frozen berries, Coconut flakes

Celery + almond butter

snack · 10 min · 6 g protein · ~210 kcal

Two celery stalks filled with almond butter.

Celery, Almond butter

Tuna on cucumber rounds

snack · 10 min · 22 g protein · ~200 kcal

Half a can of tuna spooned onto thick cucumber slices.

Canned tuna, Cucumber

Leftover chicken strips

snack · 10 min · 30 g protein · ~190 kcal

Sliced cold roast chicken from the Sunday batch.

Chicken breast

Olives + walnuts

snack · 10 min · 5 g protein · ~240 kcal

A small bowl of olives with a handful of walnuts.

Olives, Walnuts

Banana + almond butter

snack · 10 min · 6 g protein · ~280 kcal

Sliced banana with a spoon of almond butter.

Banana, Almond butter

Frequently asked questions

Can you eat Paleo in 15 minutes a meal?
Yes, for almost every meal. Roasting is the only common technique that takes longer.
What is the fastest Paleo dinner?
Garlic shrimp with cauliflower rice, about ten minutes start to finish.

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