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
Lazy Paleo Meal Plan
This plan exists for the weeks when cooking is not going to happen. Ten-minute meals, few ingredients, one pan at most.
Goal
Duration
Max cooking time
Budget
People
Estimated 1579 kcal and 106 g protein per person per day. Figures are rough planning estimates, not measured values.
Your 7-day Paleo meal plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Spinach & mushroom omelette | Egg salad plate | Paleo meatballs & zucchini noodles | Apple + almonds |
| Tuesday | Coconut chia pudding | Tuna & avocado boats | 15-minute beef stir-fry | Leftover chicken strips |
| Wednesday | 2-ingredient banana pancakes | Turkey lettuce wraps | Sheet-pan chicken thighs & broccoli | Berries + coconut flakes |
| Thursday | Hard-boiled eggs + fruit | Chicken salad bowl | Roast chicken & root vegetables | Beef jerky + fruit |
| Friday | Berry protein smoothie | Tuna & avocado boats | Pork chops & apple slaw | Tuna on cucumber rounds |
| Saturday | Eggs & avocado | Turkey lettuce wraps | Coconut chicken curry | Two hard-boiled eggs |
| Sunday | Hard-boiled eggs + fruit | Egg salad plate | Turkey & vegetable chili | Celery + almond butter |
Grocery list
Scaled for 1 person across 7 days.
Meat & Protein
- Beef jerky (no added sugar) — 40 g
- Beef steak or stewing beef — 150 g
- Canned tuna — 2.5 can
- Chicken breast — 410 g
- Chicken thighs — 2 thighs
- Eggs — 22.5 eggs
- Ground beef — 150 g
- Ground turkey — 150 g
- Pork chops — 1 chop
- Turkey breast — 280 g
- Whole chicken — 0.3 chicken
Vegetables & Fruit
- Apples — 4.5 apple
- Avocado — 4.5 avocado
- Banana — 2 banana
- Bell peppers — 2 pepper
- Broccoli — 1 head
- Cabbage — 0.2 head
- Carrots — 2 carrot
- Carrots — 2 carrots
- Cauliflower — 0.3 head
- Celery — 2 stalks
- Cucumber — 0.8 cucumber
- Frozen berries — 2.5 cup
- Garlic — 2 cloves
- Lemons — 0.8 lemon
- Lettuce (romaine) — 0.6 head
- Mixed salad leaves — 6 handfuls
- Mushrooms — 60 g
- Spinach — 1 handful
- Sweet potatoes — 1 medium
- Zucchini — 1 zucchini
Pantry
- Almond butter — 2 tbsp
- Almonds — 25 g
- Chia seeds — 3 tbsp
- Coconut aminos — 1 tbsp
- Coconut flakes — 2 tbsp
- Coconut milk — 1.8 cup
- Coconut oil — 1 tsp
- Crushed tomatoes — 1 can
- Curry powder — 1 tbsp
- Ground cumin — 1 tsp
- Olive oil — 4 tsp
- Olive oil — 4 tbsp
Sunday 60-minute meal prep
Cook these components once and the rest of the week is assembly.
- 1. Egg salad plateChop boiled eggs with avocado instead of mayo, serve over leaves.
- 2. Paleo meatballs & zucchini noodlesBake beef meatballs bound with egg, simmer in crushed tomatoes, serve over zoodles.
- 3. Apple + almondsOne apple with a small handful of almonds.
- 4. Coconut chia puddingStir chia into coconut milk the night before; top with berries in the morning.
- 5. Tuna & avocado boatsMix canned tuna with lemon and olive oil, pile into avocado halves.
- 6. Leftover chicken stripsSliced cold roast chicken from the Sunday batch.
Permission to keep it boring
Eating the same three meals on repeat is not a failure of discipline. It is the reason the week works. Variety is a luxury; consistency is the goal.
- Rotisserie chicken and a bag of salad
- Three eggs and half an avocado
- Canned tuna in avocado halves
- Frozen vegetables microwaved with olive oil and salt
- Fruit and a handful of nuts
Reduce washing up, not just cooking
One pan, one plate, one knife. Line trays with baking paper. Eat out of the container you prepped in. The clean-up is what stops people repeating a meal, more often than the cooking.
The ten-minute meal pool
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
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
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
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
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
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
- What is the laziest Paleo meal?
- Rotisserie chicken with a bag of pre-washed salad and olive oil. No cooking, no chopping, no pan.
- Is it okay to eat the same thing every day?
- Nutritionally you want a reasonable spread of vegetables and protein sources over a week, but repeating meals within that is fine.
Keep planning
- Easy Paleo Meal Plan for People Who Do Not Want to Cook MuchAn easy Paleo meal plan built from short-cook meals with few ingredients, plus a grocery list you can shop in one trip.
- Simple Paleo MealsSimple Paleo meals built from ordinary supermarket ingredients, with no specialty products and no complicated technique.
- 15-Minute Paleo MealsBreakfast, lunch and dinner ideas that each take fifteen minutes or less, with the ingredients and method for every one.
- Paleo Meals With Few IngredientsPaleo meals using five ingredients or fewer, for short grocery lists, small budgets and minimal cooking effort.
- Paleo Meal Plan: A Simple 7-Day Plan for BeginnersBuild a free Paleo meal plan in seconds: 7 days of simple meals, an automatic grocery list, Sunday meal prep and a printable version.