December Capsule Meal Plan 1

Introducing a “capsule meal plan” -- perfect for the week after Thanksgiving. Think simple, repeatable, and nutrient-dense so you feel reset without decision fatigue. Below is a streamlined, high-protein, high-fiber capsule menu you can run all week. This plan will help you automate and execute during a busy season, allowing you to control what you can and be intentional within your capacity. It will be SUCH a difference. For ease of viewing & grocery shopping — All meals below and grocery list are in one document here!

Breakfast: Protein Fiber Yogurt Bowl

• 1 cup plain Greek yogurt (2% or 0%) — 20g protein

• ¼ cup high-fiber granola (purely elizabeth, nature’s path pumpkin flax) — 5–10g fiber

• ½ cup berries — 4g fiber

• 1 tbsp chia or ground flax — 3–5g fiber

• 1 tbsp drizzle raw honey

• Optional: ½ scoop vanilla protein powder — 10–12g protein

  Nutrition: ~35–40g protein, 12–18g fiber, 350–400 calories
  Why it works: zero cook, very filling, digestion-friendly.

Lunch: Power Lunch Bowl 

• 4–5 oz ground chicken (25–30g protein)

• 1 cup roasted veggies (I recommend a mix, ex: russels, broccoli, carrots, cauliflower) (4–6g fiber)

• ½ cup chickpeas or quinoa (5–8g fiber)

• Arugula greens (place in bowl first)

• Dressing: warm marinade (new primal brand is great) or or lemon/olive oil with pink salt and pepper

• To roast veggies: toss/massage in avocado oil lightly and season as desired. 400F for 12 min, toss and a few more min to brown 

• For ground chicken: cook in skillet, season as desired. New Primal classic marinade is a good choice. 

• Optional: add avocado, pickled red onions, tahini, or hummus 

  Nutrition: ~35–40g protein, 10–15g fiber, 450–500 calories
  Why it works: batch-cook protein + veggies once and assemble all week.

Dinner: (rotate through these 3)

• Turkey Veggie Chili - 4 servings

  • Per serving: ~430 calories | 35g protein | 42g carbs | 12g fat | 12g fiber
    Total: Makes ~6 cups (1.5 cups per serving)

    • 2 lbs lean ground turkey (93–99%)

    • 1 medium onion, diced

    • 2 bell peppers, diced

    • 2 medium zucchini, diced

    • 1 large can crushed tomatoes (28 oz)

    • 1 can black beans (15 oz), drained & rinsed

    • 1 can kidney beans (15 oz), drained & rinsed

    • 2 cups low-sodium chicken broth / bone broth

    • 4 tsp chili powder

    • 1 tsp cumin

    • 1 tsp smoked paprika

    • 1–1½ tsp salt (to taste) and ½ tsp pepper

    • Optional: lime, avocado, plain greek yogurt for toppings 

    Instructions

    1. In a large pot, brown the ground turkey until fully cooked (about 7–8 minutes). Add onion, peppers, and zucchini. Sauté for 4–5 minutes until softened. Add crushed tomatoes, both beans, broth, and all spices. Stir well and bring to a boil. Reduce heat to low, cover, and simmer 20–25 minutes. Taste and adjust salt/spices. Divide into 4 equal portions (about 1.5 cups each).

• Salmon Veggie Sheet Pan - 4 servings

  • Per serving: ~480 calories | 40g protein | 42g carbs | 16g fat | 9g fiber

    • 4 salmon fillets (5–6 oz each)

    • 4 cups broccoli florets

    • 4 small sweet potatoes (or 2 large), diced

    • 4 tsp avocado oil 

    • 2 tsp garlic powder

    • 2 tsp smoked paprika

    • 1–1½ tsp salt and ½ tsp pepper

    • Optional: lemon wedges for serving

    Instructions

    1. Preheat oven to 400°F. Massage and toss diced sweet potatoes with 2 tsp oil, 1 tsp paprika, ½ tsp salt. Massage and toss broccoli with 2 tsp oil, 1 tsp garlic, ½ tsp salt. Spread potatoes and broccoli on a large sheet pan (use two pans if needed for crispiness). Place salmon fillets in the center or on a separate pan. Season with remaining paprika, garlic powder, salt, and pepper, and place a lemon slice on top of them. Bake 20–22 minutes or until salmon flakes easily and veggies are browned. Divide evenly into 4 portions.

• Chicken Stir Fry - 4 servings

  • Per serving: ~430 calories | 37g protein | 38g carbs | 12g fat | 10g fiber
    (Macros include ½ cup cooked brown rice per serving)

    Protein:

    • 1 lb chicken tenderloins OR breast, cut into bite-sized pieces
      OR 20 oz extra-firm tofu (pressed & cubed)

    Veggies:

    • 4 cups shredded cabbage or coleslaw mix

    • 2 cups sliced mushrooms

    • 2 cups sliced or matchstick carrots

    • 2 cups shelled edamame (thawed) – can get these in frozen section

    • 2–3 tsp avocado oil

    Sauce:

    • 4 tbsp coconut aminos or soy sauce

    • 4 tsp rice vinegar

    • 2 tsp minced garlic

    • 2 tsp minced ginger

    • Optional: 1–2 tsp honey, sriracha, or chili paste

    Serve with:

    • 2 cups cooked brown rice (½ cup per serving) Or cauliflower rice if you’d prefer lower calories.

    Instructions:

    1. Heat 1–2 tsp oil in a large skillet. Add chicken (or tofu) and cook until browned (6–7 min). Remove. Add cabbage, mushrooms, and carrots. Stir fry 3–4 minutes.may need to add a bit more oil  Add edamame and cooked chicken back to the pan. Pour in all sauce ingredients. Stir fry another 2–3 minutes until glossy and well-coated. Divide into 4 equal portions and serve over ½ cup brown rice each.

Snack: (choose 1 daily)

Pick 1 protein + 1 fiber:

• Protein options (10–20g):

  • Protein shake (20–25g)

  • Greek yogurt cup (15–18g)

  • Cottage cheese cup (14g)

  • Hard-boiled eggs (12g for 2)

  Fiber add-ons (4–8g):

  • 1 apple

  • ½ cup berries 

  • 1-2 tbsp chia + cinnamon 

  • Raw veggies + hummus
    Nutrition: ~15–25g protein, 4–8g fiber, 150–250 calories

I can’t wait to see your re-creations! Tag me on IG at @awilsonwellness so I can cheer you on.

If you have any questions or need assistance, reach out through the form on the membership home page! Feedback is welcomed.