My “capsule meal prep” method for easy meals all week (no repeats!)

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In this post and video, I’m sharing my “capsule meal prep” method I use when I want easy meals all week – with no repeats (it’s based on the concept of a capsule wardrobe).

To start I’m prepping 10 ingredients that all go together (my capsule meal prep set), and then I’m sharing all of the healthy meals I made with them this week!

Hope you enjoy!
Liezl

“CAPSULE MEAL PREP SET” ITEMS

Brown rice:
Cook 1 cup dry brown rice with 1 + 3/4 cups water to make roughly 3 cups cooked
(Cook for 40 min, steam for 10)

Quinoa:
Cook 1 cup dry quinoa with 2 cups water to make roughly 3 cups cooked
(Cook for 15 min, steam for 5)

Eggs:
Boil 6 eggs for 10 min

Roasted herb chicken:
Ingredients
– 2 to 3 lbs chicken breast meat
– 2 tbsp oil
– 2 tbsp balsamic vinegar
– 2 tsp dried herbs (I like a mix of oregano, thyme and basil)
– salt and pepper
(Roast for 20 min at 425F/ 218C)

Creamy salad dressing:
Ingredients
– 1/4 cup olive oil
– 1/4 cup white wine vinegar (can also use apple cider vinegar)
– 2 tbsp mayonnaise
– 2 tbsp dijon mustard
– 1 + 1/2 tbsp honey or maple syrup
– 1/2 tsp salt
– 1/4 tsp pepper

Salad mix:
Ingredients
– 1 to 2 bags mixed greens
– 1 green bell pepper
– 1 medium cucumber (de-seeded)

Vinegar roasted tomatoes:
Ingredients
– 450g baby tomatoes
– 2 tap oil
– 2 tbsp balsamic vinegar
– salt and pepper
(Roast for 15-20 min at 425F/ 218C)

Roasted peppers & onions:
Ingredients
– 2 green bell peppers
– 2 red bell peppers
– 1 large onion (I like purple)
– 2 tbsp oil
– 1 tsp oregano
– salt and pepper
(Roast for 20-30 min at 425F/ 218C)

Roasted sweet potatoes:
Ingredients
– 2 to 3 large sweet potatoes
– 2 tbsp oil
– salt and pepper
(Roast for 30-40 min at 425F/ 218C)

Roasted chickpeas:
Ingredients
– 2 cans chickpeas (drained and rinsed)
– 2 tbsp oil
– 1/2 tsp mustard powder
– 1/2 tsp onion powder
– pinch cayenne pepper
– salt and pepper
(Roast for 20-30 min at 425F/ 218C)

MEALS COMBINATIONS I MADE THIS WEEK

Here are 10 meals I ate this week using my 10 prepped items from my “capsule meal prep” set (and a few simple “accessories” where noted).

Monday lunch
CHICKPEA SALAD: Salad with salad mix, roasted chickpeas, roasted sweet potato, roasted vinegar tomatoes + salad dressing

Monday dinner
HOT CHICKEN & RICE BOWL: Rice bowl with brown rice, roasted chicken, roasted pepper + onion mix (+ accessories: olive oil, lemon juice)

Tuesday lunch
EGG SALAD: Salad with salad mix, boiled eggs, roasted sweet potatoes, roasted pepper + onion mix, salad dressing

Tuesday dinner
HOT CHICKEN + QUINOA BOWL: Quinoa, roasted chicken, roasted pepper + onion mix (+ accessories: olive oil, lemon juice, avocado)

Wednesday lunch
CHICKPEA + QUINOA BOWL: Quinoa bowl with quinoa, salad mix, roasted sweet potatoes, roasted chickpeas, roasted vinegar tomatoes (+ accessories: olive oil, lemon juice)

Wednesday dinner
CHICKEN SALAD SANDWICH: Chicken salad sandwich with roasted chicken, salad dressing, salad mix, roasted pepper + onion mix (+ accessories: bread, mayonnaise)

Thursday lunch
CHICKEN, RICE + QUINOA BOWL: Brown rice + quinoa bowl with salad mix, roasted chicken, roasted vinegar tomatoes, salad dressing (+ accessories: lemon juice, avocado)

Thursday dinner
EGG SALAD SANDWICH: Egg salad sandwich with boiled eggs, salad dressing, salad mix (+ accessories: bread, pickled onion, mayonnaise)

Friday lunch
EGG + CHICKPEA SALAD: Salad with salad mix, roasted chickpeas, boiled eggs, vinegar roasted tomatoes + salad dressing

Friday dinner
CHICKEN SALAD WRAP: Wrap with roasted pepper + onion mix, salad mix, roasted chicken, salad dressing (+ accessories: tortilla, avocado)

Photos, recipes and video by Liezl Jayne for liezljayne.com