This *Capsule* Menu, Recipes, and Grocery List Makes Meals for a Month
So, everyone is all over the capsule wardrobe concept, and you can see why. It’s AH-mazing how paring down to a core group of mix-and-match essentials can save so much time getting dressed every morning — time you’d otherwise waste making the very same decisions day after day throughout the season. So, what would happen if you applied the same hack to that other big time suck — meal planning, food shopping and eating for the month? To make the challenge manageable, let’s assume Week 1 would become the repeatable template for the other weeks of the month. You’ll rotate three breakfast options through the week (say: eggs, overnight oats and yogurt smoothie); make four dinner recipes (say: baked chicken Sundays, soup Mondays, pasta Tuesdays, salmon Wednesdays and taco Thursdays); have frozen pizza on Fridays and eat out on Saturdays. And work lunches will be leftovers from the night before. Sounds amazingly doable, right? Here’s a sample menu, recipes and the capsule grocery list you need to put this plan in action this week.
Breakfasts
- Frittata Muffins
- Overnight Oats
- Yogurt Smoothie
Breakfast Frittata Muffins
No need to skip breakfast! These prosciutto frittatas freeze so well, you can store a batch and warm them up as needed. Bonus: Leave out the cheese and they’re Paleo and Whole30-compliant. (via Yummy Addiction)Easy Overnight Oats
How lovely to start your day with one less thing to worry about. Those oats you prepped the night before are calling your name. (via Life Is But a Dish)Blueberry and Greens Smoothie
This smoothie isn’t just another pretty glass. It’s jam packed with nutrients, thanks to yogurt, blueberries and spinach, but it doesn’t taste like you’re sipping on greens. (via Nourished)Dutch Oven Roasted Chicken
If you like your baked chicken with a cracklin’ skin, cook it in a Dutch oven. This one-pot meal is delicious and nutritious — and you can reuse the bones in tomorrow’s soup. (via The Healthy Foodie)Dinners & Leftover Lunches
- Roasted Chicken
- Homemade Chicken Noodle Soup
- Pasta Bolognese
- Pan Salmon Bake
- Taco Lettuce Wraps
- Pizza (Frozen)