December Capsule Meal Plan 2

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: High-Protein Winter Breakfast Plate

• Chicken sausage (Applegate, Bilinski’s, or similar) — 10–12g protein

• 2 eggs (hard-boiled, scrambled, or fried) — 12g protein

• 1-2 persimmon, cubed — ≈6g fiber per fruit

• Optional: sprinkle of cinnamon or sea salt on the persimmon

  Nutrition (approx. per serving): Protein: 22–25g, Fiber: 3–6g (depending on persimmon amount), Calories: ~300–350

  Why it works: warm, grounding winter flavors; protein + fiber combo keeps you full; zero morning cooking if you batch-cook eggs + sausages.

Lunch: Maple Dijon Lentil Power Bowl

• 2 cups cooked lentils (or 1 packet pre-cooked)

• 2 cups roasted butternut squash cubes (purchase precubed for ease)

• 3 cups chopped spinach

• maple dijon dressing, 3 tbsp each serving (4 tbsp dijon + 4 tbsp maple syrup + 2 tbsp ACV + 2 tbsp olive oil)

• Optional: add 2 boiled eggs per serving for extra protein

  How to make:

  Roast butternut squash (massage in oil, season with cinnamon and pink salt). Heat lentils in a skillet. Toss with spinach and dressing. Add eggs if increasing protein. Portion out.

  Why it works: Cold-weather flavors + warm, hearty textures. Lentils = massive fiber + protein.

  Nutrition (with eggs): ~32–35g protein | 12–14g fiber | ~450 calories, Without eggs: ~18g protein | 12g fiber | ~350 calories

Dinner: (rotate through these 3)

• Balsamic Chicken Veggie Sheet Pan - 4 servings

  • Per Serving (estimate): ~480 calories | 38–42g protein | 40–45g carbs | 16–18g fat | 6–8g fiber
    Why it works: One pan, winter produce, high protein, minimal ingredients.

    Ingredients (4 servings)

    • 4 bone-in or boneless chicken thighs (about 5–6 oz each)

    • 2 medium sweet potatoes, diced

    • 3 cups Brussels sprouts, halved

    • 1 medium red onion, sliced

    • 2–3 tbsp avocado oil

    • 2 tbsp balsamic vinegar

    • 1.5 tsp salt, 1 tsp garlic powder, 1 tsp smoked paprika, ½ tsp black pepper

    • Optional: fresh rosemary or thyme

    Instructions

    1. Preheat the oven to 400°F. Add sweet potatoes, Brussels sprouts, and red onion to a sheet pan. Drizzle with 2 tbsp avocado oil, 1 tbsp balsamic, ½ tsp salt, ½ tsp garlic, and ½ tsp paprika. Toss to coat. Place chicken thighs on top or nestled between the veggies. Drizzle with 1 tbsp oil + 1 tbsp balsamic, and season with remaining salt, garlic, paprika, and pepper. Roast 25–30 minutes, or until chicken reaches 165°F and veggies are browned. Divide evenly into 4 servings.

• Turkey Sausage White Bean Skillet - 4 servings

  • Per serving (approx): ~410–450 calories | 33–38g protein | 35–40g carbs | 14–16g fat | 7–9g fiber

    Ingredients

    • 1 lb turkey sausage (ground or sliced links — preferably no sugar)

    • 1 medium onion, diced

    • 3 cloves garlic, minced

    • 2 cans white beans (cannellini or great northern), drained & rinsed

    • 4 cups chopped kale (Lacinato or curly)

    • 1 cup low-sodium chicken broth

    • 1 tbsp olive oil (if needed)

    • 1 tsp Italian seasoning

    • ½ tsp chili flakes (optional)

    • Salt & pepper to taste

    • Optional: fresh lemon squeeze, parmesan

    Instructions

    1. Heat a large skillet over medium. Add turkey sausage and cook until browned, breaking apart (5–6 minutes). Add oil only if needed. Add onion and garlic; sauté 2–3 minutes until softened. Add beans, broth, Italian seasoning, chili flakes, salt, and pepper. Stir and simmer 3–4 minutes. Add kale and cook until wilted and tender (3–4 minutes). Taste, adjust seasoning, and divide into 4 servings. Optional: finish with lemon or parmesan.

• Chicken Sausage Noodle Soup - 6 servings

  • Per Serving (estimate): ~323 calories | 13g protein | 33g carbs | 14.5g fat | 1.8g fiber

    Ingredients

    • 1 (10 oz) bag frozen mirepoix mix (carrots, celery, onion)

    • 12 oz chicken apple sausage, sliced (about 4 links)

    • 32 oz chicken broth 

    • 2 cups water

    • 8 oz pasta of choice 

    • 2 tbsp olive oil

    • Garlic powder, to taste

    • Salt & pepper, to taste 

    Instructions

    1. Heat 2 tbsp olive oil in a large pot or deep skillet over medium heat. Add the frozen mirepoix and sauté 5–7 minutes, stirring occasionally, until softened and translucent. Stir in the sliced chicken apple sausage and cook 2–3 minutes until lightly browned. Pour in the chicken broth and water, then add the pasta. Stir to combine. Season with garlic powder, salt, and pepper to taste. Bring to a boil, then reduce heat to medium-low and simmer uncovered for 10–12 minutes, or until pasta is tender and flavors meld. Taste, adjust seasoning, and serve warm.

Snack: (choose 1 daily)

Pick 1 protein + 1 fiber:

• Protein options (10–20g):

  • 1-2 light string cheese (6 to 12g) 

  • Meat stick (~9g)

  • Small can of tuna (15-18g)

  • Greek yogurt cup (15-18g)

  • Protein bar (10-20g depending on bar) 

  Fiber add-ons (4–8g):

  • ¼ to ½ cooked oats 

  • 1 cup carrots

  • 1 cup raspberries

  • 1 tbsp ground flax 
    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.