With over two decades of experience in health, fitness, nutrition, and wellness, Dr. Jared Meacham holds a Ph.D. in Nutrition, and is a fitness professional, and educator. He oversees global fitness and wellness programming for an international development institution, teaches at the university level, and practices dietetics across various settings.
It’s 2024, and if there’s one thing we’ve learned, it’s that life moves fast. Let’s be real, we’re all out here trying to balance our work, side hustles, social lives, and that elusive “me time”. Who has the energy to whip up gourmet meals every day? If you’re anything like us, you want to eat well and feel good, but spend minimal effort in the kitchen. That’s where the Lazy Girl Meal Plan comes in—a diet plan that is designed for those who want to eat healthily without the drama.
Grab your comfiest hoodie and settle in because we’re diving into the ultimate guide for those who are all about living their best lives, but on their terms.
What Is the Lazy Girl Meal Plan?
The Lazy Girl Meal Plan is all about living smarter, not harder. It’s a flexible eating plan that’s focused on quick, easy-to-prepare meals that are still nutritious and tasty. Think minimal ingredients, simple prep, and less time cooking—more time for Netflix marathons, scrolling through TikTok, or doing whatever it is you actually want to do with your time.
No more slaving over a stove and no more scrolling endlessly through recipe blogs that start with a long-winded story about someone’s grandma’s kitchen in Tuscany. We’re keeping it low-key and super straightforward.
Why You Need the Lazy Diet Plan in Your Life
Save Time: It’s hard to enjoy cooking when you have to do it every day. With the lazy diet plan, you can whip up meals in under 20 minutes.
Budget-Friendly: Instead of eating out every day, this plan is here to help you prepare the tastiest, healthiest meals at home while using the simplest ingredients that you can purchase from your local grocery store.
Flavor Without the Fuss: Easy doesn’t have to mean boring. This plan is loaded with delicious, no-fuss meals.
No Food FOMO: Unlike strict diets, there’s no restrictive calorie counting or cutting out your favorite foods. Moderation and balance are key.
Keep It Simple: Easy-to-find ingredients and simple recipes are the heart of this plan. If it requires more than one pan or pot, it’s probably not for us.
Everything in Moderation: You don’t need to give up carbs or fats. Instead, balance your plate with some greens, proteins, and healthy carbs.
Focus on Whole, Real Foods: Quick meals can still be healthy! We’re talking fresh vegetables, lean proteins, whole grains, and some healthy fats such as avocado or olive oil.
Meal Prep is Everything: Not the full-blown, five-hour Sunday marathon. We’re talking about prepping a few basics—like quinoa or chicken—so you have grab-and-go options all week.
Why the Lazy Diet Plan Works: Breaking Down the Science
So, why does this work when other plans don’t? The secret sauce is in keeping things simple and balanced. No gimmicks, no extreme rules—just smart choices that make sense.
1. Nutrient-Dense Foods Keep You Satisfied
The plan is focused on whole, real foods that pack a nutritional punch. We’re talking about lean proteins such as chicken and tofu, whole grains such as quinoa and brown rice, and healthy fats such as avocado and olive oil. These foods provide more for your buck nutritionally—think longer-lasting energy and less of that post-meal slump.
The Lazy Girl Meal Plan doesn’t have you counting every gram of carbs or fat. Instead, it balances proteins, carbs, and fats in a way that keeps your energy steady and your cravings in check. Every meal in this plan aims to balance the three macronutrients. Why? Because they all serve essential functions:
Proteins are the building blocks of the body and are essential for muscle repair and growth (1). They also help keep you feeling fuller for longer, reducing the urge to snack unnecessarily (2).
Carbohydrates provide quick energy. Opting for complex carbs such as whole grains, quinoa, and sweet potatoes helps keep your blood sugar levels stable (3).
Fats, particularly healthy fats like those from avocados, nuts, and olive oil, support brain health and hormone production and help with the absorption of fat-soluble vitamins (A, D, E, K) (4).
6. It’s All About That Portion Control
You’ve heard it a million times, but portion control really is key. The Lazy Girl Meal Plan doesn’t make you weigh your food or do math at every meal. Instead, it uses easy visual cues, like the plate method—filling half your plate with vegetables, a quarter with lean protein, and a quarter with complex carbs—to ensure balanced meals without the need for measuring cups or scales (5).
BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!
7. Flexibility Like No Other
Unlike those super restrictive diets, the Lazy Girl approach lets you live a little. Missed a meal? No problem. Craving some chocolate? Have it. It’s all about balance, and the plan’s flexibility makes it easier to stick with in the long term.
8. Science Says Keep It Simple
When things are easy, we’re more likely to stick with them. The Lazy Girl Meal Plan app takes out all the guesswork by giving you recipes, grocery lists, and meal ideas all in one spot. It’s like having a cheat code to healthy living.
While there’s debate over the best eating frequency, the Lazy Girl Meal Plan typically suggests 3 main meals and 1-2 snacks. When followed using these guidelines, this pattern helps keep blood sugar levels stable and prevents overeating (6). Eating at regular intervals also supports metabolism, energy levels, and cognitive function (7).
Two 7-Day Lazy Girl Meal Plans
We know you’re busy, so we’ve got you covered with not one, but two, 7-day plans that are flexible, fun, and full of flavor. Each day includes easy meals and snacks that you can whip up in no time (8).
Day 1: Kick Off Strong
Breakfast: Avocado Toast with a Kick Smashed avocado on whole-grain toast with a poached egg, chili flakes, and everything bagel seasoning. Super simple, super satisfying.
Lunch: Chickpea Power Salad Canned chickpeas, cucumber, cherry tomatoes, olives, red onion, and feta. Drizzle some olive oil and lemon juice. High in protein, low effort.
Dinner: Easy Sheet Pan Chicken and Vegetables Chicken, bell peppers, and broccoli tossed in olive oil and spices, roasted for 20 minutes. One pan, zero stress.
Breakfast: Peanut Butter Banana Smoothie Blend banana, peanut butter, almond milk, and a scoop of protein powder. Sip while you’re getting ready.
Lunch: Turkey Wrap with Hummus Whole wheat wrap with turkey, hummus, shredded carrots, and lettuce. Quick, fresh, and satisfying.
Dinner: Vegetable Stir-Fry Bell peppers, snap peas, tofu, and soy sauce over brown rice. Quick, colorful, and packed with flavor.
Day 4: Lazy Doesn’t Mean Boring
Breakfast: Yogurt and Berry Parfait Greek yogurt, granola, and a drizzle of honey.
Lunch: Caprese Salad Remix Fresh mozzarella, tomatoes, basil, balsamic glaze, and a sprinkle of sea salt. This requires minimal effort.
Dinner: 15-Minute Shrimp Tacos Shrimp, cabbage slaw, lime crema, all tucked in soft tortillas. Taco Tuesday just got even easier!
Day 5: Weekend Incoming
Breakfast: Lazy Girl Protein Pancakes Blend oats, egg whites, banana, and protein powder. Top with fresh fruit and a drizzle of maple syrup.
Lunch: Sweet Potato Black Bean Bowl Roasted sweet potatoes, black beans, corn, salsa, and Greek yogurt. A delicious combo of sweet, spicy, and creamy.
Dinner: One-Pan Lemon Garlic Chicken Chicken breasts, lemon slices, garlic cloves, and a side of green beans. Easy, breezy, and totally tasty.
Day 6: Keep It Simple, Keep It Delicious
Breakfast: Chia Seed Pudding with Berries Chia seeds soaked overnight in coconut milk. Top with fresh berries in the morning.
Lunch: Easy Tuna and Avocado Salad Canned tuna, avocado, red onion, and a squeeze of lemon. Quick and surprisingly delish.
Dinner: Sausage and Vegetable Sheet Pan Chicken sausage, bell peppers, zucchini, and red onion roasted in olive oil and spices.
Day 7: Finish Strong
Breakfast: Smoothie Bowl with Granola Blend your fave frozen fruits with a splash of almond milk. Top with granola, nuts, and honey.
Lunch: Lazy Girl Buddha Bowl Brown rice, roasted chickpeas, shredded carrots, spinach, and tahini dressing. Healthy and very satisfying.
Dinner: Zoodles and Tofu Stir-Fry Zucchini noodles, tofu, mushrooms, and teriyaki sauce. Light, low-carb, and totally delicious.
A 7-Day Lazy Girl Meal Plan to Keep You Fed and Fabulous
Here’s your ultimate Lazy Girl Meal Plan for weight loss and just general badassery. Every day is filled with simple, quick-to-make meals that taste good and keep you feeling good.
Day 1: Protein-Packed and Simple
Breakfast: Cottage Cheese and Berry Delight A bowl of low-fat cottage cheese topped with mixed berries (such as raspberries, blueberries, and strawberries) and a sprinkle of chia seeds. High in protein, low in sugar, and super refreshing.
Lunch: Spicy Chickpea and Spinach Wrap Whole wheat wrap filled with seasoned chickpeas (cooked with cumin, paprika, and garlic), fresh spinach, shredded carrots, and a drizzle of a low-calorie tahini sauce.
Dinner: Baked Cod with Tomato and Basil Cod filets baked with diced tomatoes, fresh basil, garlic, and a drizzle of olive oil. Serve with a side of steamed green beans. Light, low-calorie, and rich in omega-3s.
Breakfast: Egg White Vegetable Scramble Egg whites scrambled with diced tomatoes, spinach, and mushrooms. Top with a sprinkle of nutritional yeast for a cheesy flavor without the extra calories.
Lunch: Lemon Garlic Grilled Shrimp Salad Mixed greens topped with lemon garlic grilled shrimp, cherry tomatoes, cucumber slices, red onion, and a light balsamic vinaigrette. High in protein, low in carbs.
Dinner: Turkey-Stuffed Bell Peppers Bell peppers stuffed with lean ground turkey, quinoa, diced tomatoes, onions, and Italian herbs. Bake until the peppers are tender. A filling and balanced dinner option.
Day 3: Low-Calorie, High-Protein
Breakfast: Green Smoothie with Protein Blend spinach, kale, cucumber, a scoop of vanilla protein powder, half a green apple, and coconut water. Refreshing and nutrient-dense with a boost of protein.
Lunch: Zesty Chicken and Cucumber Salad Grilled chicken breast sliced over a bed of spiralized cucumber, diced red onion, cherry tomatoes, and mint leaves. Dress with a lemon and olive oil vinaigrette.
Dinner: Cauliflower and Lentil Curry A hearty bowl of cauliflower and lentils simmered in coconut milk, curry powder, turmeric, and cumin. Serve over a small portion of cauliflower rice. Low in carbs and high in fiber.
Day 4: Light and Flavorful
Breakfast: Avocado and Smoked Salmon Rice Cake Top a brown rice cake with smashed avocado, a slice of smoked salmon, and a sprinkle of dill and lemon juice. Low in calories but rich in healthy fats and protein.
Lunch: Asian-Inspired Chicken Lettuce Cups Ground chicken cooked with ginger, garlic, and low-sodium soy sauce, served in crisp lettuce leaves with shredded carrots, bell peppers, and a sprinkle of sesame seeds. Low-carb and crunchy!
Dinner: Herb-Crusted Tilapia with Asparagus Tilapia filets crusted with a mix of herbs, lemon zest, and almond flour, baked until crispy. Serve with a side of roasted asparagus. Lean and loaded with flavor.
Day 5: Satisfying and Lean
Breakfast: High-Protein Greek Yogurt Bowl Non-fat Greek yogurt topped with a tablespoon of almond butter, pumpkin seeds, and a handful of fresh raspberries. High in protein and healthy fats.
Lunch: Spaghetti Squash with Marinara and Chicken Roasted spaghetti squash topped with a homemade marinara sauce and shredded grilled chicken breast. It feels like a hearty pasta meal but without the carbs.
Dinner: Garlic and Herb Turkey Meatloaf Mini turkey meatloaf made with lean ground turkey, oats, herbs, and garlic. Serve with a side of steamed broccoli and a small sweet potato.
Day 6: Weekend Clean Eating
Breakfast: Almond Flour Pancakes with Berries Pancakes made with almond flour, eggs, and a dash of cinnamon. Top with a handful of fresh berries and a drizzle of sugar-free syrup. Gluten-free and low-carb.
Lunch: Mediterranean Chickpea and Feta Bowl A bowl with chickpeas, diced cucumber, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese. Drizzle with a simple lemon-olive oil dressing.
Dinner: Lemon Herb Baked Chicken Thighs Bone-in chicken thighs marinated in lemon juice, garlic, rosemary, and thyme, baked to perfection. Serve with a side of roasted Brussels sprouts.
Breakfast: Vegetable and Feta Frittata A mini frittata made with eggs, spinach, tomatoes, and feta cheese, baked in a muffin tin for an easy, grab-and-go option. Low in calories, but high in protein.
Lunch: Zucchini and Turkey Meatball Soup A light, broth-based soup filled with turkey meatballs, zucchini spirals, spinach, and carrots. Comforting and filling without the calories.
Dinner: Cauliflower Crust Pizza with Vegetables A low-carb cauliflower pizza crust topped with tomato sauce, a light sprinkle of mozzarella, bell peppers, mushrooms, and arugula. Enjoy all the pizza flavors without the guilt!
More Quick and Easy Lazy Girl Diet Meals to Keep You Thriving
Lazy Girl Vegetable Frittata: Eggs, a splash of milk, and any leftover vegetables. Cook in a skillet until set. Done.
2-Minute Protein Shake: A scoop of protein powder, some almond milk, a handful of spinach, and a spoonful of peanut butter. Blend and go.
Mug Cake Heaven: Mix oats, a mashed banana, a little cocoa powder, and a splash of almond milk in a mug. Microwave for 1-2 minutes.
These recipes prove that eating well doesn’t have to be complicated or time-consuming. Lazy diet meals are where it’s at.
Hacks to Stay On-Track with the Lazy Girl Meal Plan
Batch Cook the Basics: Cook a big batch of quinoa or roast a bunch of vegetables once a week. Mix and match them throughout your meals.
Smart Snacking: Keep it easy. Think apple slices with peanut butter, a handful of nuts, or a Greek yogurt cup.
Invest in Multi-Tasking Gadgets: A blender, slow cooker, or air fryer can make a huge difference in your kitchen game.
Tech-Savvy Eating: Use the Lazy Girl Meal Plan App to keep yourself on track. Set reminders, track progress, and get recipe ideas.
Prep Smart, Not Hard: Spend 30 minutes at the start of the week prepping veggies, grilling chicken, or making a batch of healthy snacks such as protein balls. This saves time and ensures you have healthy options on hand.
Spice Up Your Life: Using spices and herbs not only adds flavor without the calories but also boosts metabolism (9). Think cinnamon in smoothies, chili flakes on avocado, or rosemary with roasted vegetables.
Choose Low-Calorie Dips and Dressings: Replace calorie-dense sauces with homemade salsa, Greek yogurt-based dressings, or a splash of balsamic vinegar. They add flavor without sabotaging your calorie goals.
Keep It Colorful: Aim for a variety of colors on your plate from fruits and veggies. This ensures you’re getting a wide range of nutrients, which is particularly important when you’re trying to lose weight.
Mindful Eating Matters: Take the time to sit down and enjoy your meals. Eating slowly and mindfully can help you feel fuller with less food, preventing overeating.
Stay Consistent: Weight loss doesn’t happen overnight. Stick with it, be patient with yourself, and remember that consistency is more important than perfection.
Science-Backed Tips for Lazy Girl Meal Success
Prioritize Protein at Every Meal: Protein is essential for muscle maintenance and keeps you fuller longer (2). Include sources such as lean meats, legumes, tofu, or dairy.
Fiber is Your Friend: High-fiber foods such as fruits, vegetables, whole grains, and legumes not only promote digestive health but also help with weight management by keeping you satiated (10).
Stay Hydrated: Often, hunger is mistaken for dehydration. Aim for at least 8 glasses of water a day to keep your metabolism running smoothly (11).
Meal Timing and Intermittent Fasting: For some, intermittent fasting (eating within an 8-10 hour window) can help with weight management and metabolic health (12). However, this is optional and should be customized to individual needs.
BetterMe’s Lazy Girl Meal Plan: A Scientific Approach to Eating Smart
BetterMe has taken the lazy girl meal plan to the next level by offering a customized meal planning app. The app uses a personalized quiz to tailor a plan that fits your lifestyle, dietary preferences, and fitness goals. Here’s why this matters:
Behavioral Science and Personalization: Studies have shown that personalized diets are more effective in helping people achieve their health goals (13). This is because they consider individual preferences, which makes it easier to stick to a plan.
Sustainable Weight Loss: The app focuses on small, manageable changes rather than drastic restrictions, which is aligned with research that sustainable weight loss is more about consistency than intensity.
Holistic Health Approach: The app integrates nutrition with physical activity and mental well-being, creating a more rounded approach to health.
With the BetterMe lazy girl meal plan, you get science-backed, easy-to-make recipes, together with motivation and tools to stay on track.
Can You Lose Weight Using a Lazy Girl Meal Plan?
Yes, you can definitely lose weight with the Lazy Girl Meal Plan. The trick is to keep your meals balanced, portion-controlled, and nutrient-dense. Swap heavy sauces for fresh herbs and spices. Substitute white rice for quinoa or cauliflower rice. It’s all about smart swaps, babe. Think Lazy Girl Meal Plan for weight loss, but without feeling like you’re “on a diet”.
If you’re still not convinced, technology has your back. Meet the Lazy Girl Meal Plan App by BetterMe. This app is basically your personal meal planning assistant. Take a quick quiz about your diet preferences and fitness goals, and the app spits out a customized meal plan just for you.
With the BetterMe Lazy Girl Meal Plan, you get recipes that are quick to make, easy to follow, and taste amazing. It even generates a shopping list to make grocery runs faster. No excuses, just results.
FAQs
How do I plan a meal for a sedentary worker?
Plan meals that are balanced and portion-controlled. Focus on eating lean proteins, whole grains, healthy fats, and lots of vegetables. Also, add foods that are high in fiber and low in refined sugars to help maintain energy levels. It’s helpful to note that meals prepared with such whole, natural foods promote satiety, i.e. they help in keeping you fuller for longer and are likely to reduce the overall consumption of calories.
What is the 16 meal plan?
The “16 meal plan” often refers to meal planning that fits within the 16:8 intermittent fasting method. This is a strategy wherein you eat all your meals within an 8-hour period and fast for the remaining 16 hours (14).
What is the 8-hour diet meal plan?
The 8-hour diet meal plan involves eating within an 8-hour window (such as 10 a.m. to 6 p.m.) and fasting for the other 16 hours. In a nutshell, the 8-hour diet meal plan and the 16-meal plan are different names for the same dietary approach. This style of eating can support weight management and improve metabolism (14).
What is the 16:8 meal plan schedule?
The 16:8 meal plan schedule is a type of intermittent fasting strategy where you fast for 16 hours and eat within an 8-hour window. Common schedules are 10 a.m. to 6 p.m. or 12 p.m. to 8 p.m., focusing on balanced, nutritious meals to optimize energy and health (14). This meal plan is essentially another name for the 8-hour diet method and the 16-meal plan. If you’re using the BetterMe Lazy Girl Meal Plan, it simplifies this approach by providing easy, balanced meals that fit within the eating window, which makes it easier to stick to your intermittent fasting goals without complicated prep or calorie counting.
The Bottom Line
The Lazy Girl Meal Plan is all about finding that sweet spot where convenience meets nutrition. It allows you to enjoy food without the pressure of extreme dieting or time-consuming meal prep. It’s grounded in science and is focused on nutrient-dense foods, balanced macronutrients, and flexible, easy-to-make meals. Whether you’re using the BetterMe Lazy Girl Meal Plan or following the principles on your own, it’s important to remember that healthy eating doesn’t need to be complicated. It can be as simple as making smart choices that suit your lifestyle.
So go ahead and embrace the lazy girl life, because healthy eating should never feel like a chore.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
I like having a meal plan. Not overly fond of some of the meals as they're very bland but trying to work with my own seasonings. Love tracking everything in one place.
This app has almost everything I need!
Consumer
This app has it all! I love the meal plans and it can produce a meal plan even if you are vegan or keto vegan. When I follow the plan, I loose weight and feel great! It also has fantastic exercise and exercise challenges or fitness plans for every level. Plus it has articles and information. The best app I have ever used!
Very nice and friendly app to make...
Tony S.
Very nice and friendly app to make body. It has very good meal plans and very nice plan are easy to cook. Water calculator and the steps counter are the best feautures of the app to track your health