December Capsule Meal Plan 3
Introducing a “capsule meal plan” -- perfect for the holiday season. 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: Egg + Potato Breakfast Skillet
6 eggs
1 bag frozen diced potatoes or hash browns
1 cup spinach
½ cup shredded cheese
1 tbsp olive oil
How to make:
Heat a skillet with a little olive oil. Add frozen potatoes and cook until browned. Add spinach and let it wilt. Crack in the eggs and scramble everything together. Sprinkle cheese on top and let it melt.
Nutrition (approx per serving): Protein: 20g, Fiber: 3–4g, Calories: ~320
Why it works: Warm, savory, filling - reheats perfectly.
Lunch: High Protein Pesto Chicken Bowl
1 lb. chicken breast
1 jar pesto
1 container cherry tomatoes
1 microwavable quinoa pouch
2 cups arugula
How to make:
Cook the chicken, and season with salt, pepper, and garlic powder. Prepare the quinoa. Rinse the cherry tomatoes and leave whole or slice in half. Assemble each bowl: add a big handful of arugula to each container, add ¼ of the quinoa, ¼ of the cooked chicken, and a handful of tomatoes. Spoon 1-2 tbsp pesto over each bowl when serving
Nutrition (approx per serving): Protein: 35-40g protein, Fiber: 5g, Calories: 450
Why it works: Easy to prep; fast, flavorful, high protein
Dinner: (rotate through these 3)
Lemon Garlic Chicken Sheet Pan - 4 servings
Per Serving (estimate): ~450 calories | 38g protein | 35g carbs | 14g fat | 5-6g fiber
Why it works: One pan, minimal ingredients.Ingredients (4 servings)
4 chicken thighs or breasts
1 bag green beans
3-4 small potatoes, diced
2 tbsp olive oil
Lemon (zest + juice)
Seasonings: salt, pepper, garlic powder
Instructions
Preheat the oven to 400°F. Toss potatoes and green beans with 1 tbsp olive oil and seasoning. Add chicken to center, drizzle remaining oil and lemon. Bake for 25-30 minutes.
Tomato White Bean Soup - 4-5 servings
Per serving (approx): ~350 calories | 18-22g protein | 46g carbs | 7g fat | 11g fiber
Ingredients
2 cans white beans
1 jar marinara sauce
32 oz. chicken broth
1 bag spinach
1 tbsp olive oil
Seasonings: garlic powder, basil, salt, pepper
Instructions
Heat oil in a pot. Add beans, marinara, broth and let simmer for 10 minutes. Stir in spinach to wilt. Serve warm!
Taco Beef Pasta Skillet - 6 servings
Per Serving (estimate): ~500 calories | 34g protein | 63g carbs | 34g fat | 5g fiber
Ingredients
1 lb. 93% grassfed beef
12 oz pasta shells (you can use a protein pasta to increase protein and decrease carbs)
1 (16 oz) jar salsa
¾ cup plain Greek yogurt
½ cup shredded cheese
1 packet taco seasoning
Instructions
In a small pot, bring water to a boil and cook pasta according to package directions. Meanwhile, heat a skillet to medium heat and brown meat. Add taco seasoning and a little bit of water to combine meat and seasonings well. Add drained pasta to meat along with Greek yogurt and salsa. Mix together well and warm all ingredients combined together. Top with cheese and serve.
Snack: (choose 1 daily)
Pick 1 protein + 1 fiber:
Protein options (10–20g):
Greek yogurt cup
2 String cheese
Turkey stick
Cottage cheese cup
Protein shake
Fiber add-ons (4–8g):
1 apple
½ cup raspberries
1 tbsp chia or flax
Raw veggies + 2 tbsp 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.