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.


  • Frittata Muffins
  • Overnight Oats
  • Yogurt Smoothie

1. 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)


2. 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)


3. 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)

Dinners & Leftover Lunches

  • Roasted Chicken
  • Homemade Chicken Noodle Soup
  • Pasta Bolognese
  • Pan Salmon Bake
  • Taco Lettuce Wraps
  • Pizza (Frozen)

4. 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)


5. Healing Leftover Roast Chicken and Vegetable Soup: Don’t toss yesterday’s chicken carcass when you can use it to make bone broth. This recipe takes it another step further, with generous chunks of meat, carrot, celery and onion that will be so yummy to come home to. (via Meaningful Eats)


6. Spaghetti Bolognese: This hearty pasta with meat sauce dish is just what you need to celebrate hump day. And tomorrow’s leftovers will be twice as good. (via Eat Good 4 Life)


7. One-Pan Sweet Lemon and Dill Salmon Bake: You’ve gotta love a recipe that lets you throw everything into one pan without much fuss, so you can get stuff done while dinner pretty much makes itself. This one calls for few ingredients and it comes out looking like you slaved away. (via Simple Fresh Kitchen)


8. 10 Minute Taco Lettuce Wraps: These grain-free tacos are loaded with robust flavor and fresh ingredients. GF for the win! (via Boulder Locavore)

Capsule Grocery List

  • whole chicken
  • salmon
  • ground beef
  • prosciutto
  • eggs
  • plain greek yogurt
  • sour cream (or use plain yogurt)
  • vanilla almond milk (or milk of your choice)
  • parmesan cheese
  • spaghetti (or pasta of your choice)
  • oatmeal
  • chia seeds
  • olive oil
  • taco seasoning
  • jar black bean salsa
  • jar corn salsa
  • can chopped tomatoes
  • can tomato sauce
  • lettuce
  • baby spinach
  • green beans
  • cherry tomatoes
  • lemons
  • bananas
  • bag frozen mixed berries
  • sweet potatoes
  • onions
  • carrots
  • red bell pepper
  • jalapeno pepper
  • garlic
  • avocado
  • frozen pizza
  • white wine (optional)

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