My easy “capsule meal prep” method for summer (no repeat meals!)
In this post and video, I’m sharing my “capsule meal prep” method for easy meals all summer – 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. This is perfect for summer, when it’s so hot and the last thing I feel like doing is cooking!
Hope you enjoy!
Liezl
Ps. This is all gluten-free and dairy-free, and I’ll be sharing some vegan alternatives too.
“CAPSULE MEAL PREP SET” ITEMS
ROASTED CHICKPEAS
– 2 cans chickpeas (drained and rinsed)
– 1 tbsp oil
– 1 tsp balsamic vinegar
– salt and pepper
Notes:
– cook for 30 min at 360F/ 180C
ROASTED GREEN BELL PEPPERS
– 4 to 5 green bell peppers (in long slices)
– 1 to 2 tbsp oil
– dried basil
– salt and pepper
Notes:
– cook for 20 min at 425F/ 218C
ROASTED TOMATO HALVES
– 6 tomatoes (in halves)
– 1 tbsp oil
– dried basil
– salt and pepper
Notes:
– cook for 20 min at 425F/ 218C
SMOKED PAPRIKA CHICKEN
– 2 packs chicken breasts (or 2 packs firm tofu)
– 2 tbsp oil
– 2 tbsp balsamic vinegar
– Smoked paprika
– 1 tsp dried basil
– salt and pepper
Notes:
– cook for 20 min at 425
Vegan alt:
– 2 packs firm tofu
QUINOA
– 1 + 1/2 cups dry white quinoa
– 3 cups water
SPICY SHRIMP
– 10oz frozen shrimp (pre-cooked, peeled and de-veined) *or 16oz mushrooms (button or king oyster)
– 2 to 3 tbsp oil
– Cayenne pepper
– Dried chili flakes
– Smoked paprika
– onion powder
– lemon juice (from 1/2 lemon)
Vegan alt:
– 16oz mushrooms (button or king oyster)
CARAMELISED ONION HUMMUS
– 1 can chickpeas (440g)
– 1/3 cup chickpea brine (from same can)
– 400g onion/ one big onion
– 2 tablespoons tahini
– 3 tablespoons olive oil
– 1 tablespoon coconut sugar (or regular sugar)
– 1 tablespoon balsamic vinegar
– 40 ml lemon juice (2 to 3 small, or 1 to 2 medium/large lemon)
– salt and pepper
– 1 clove garlic (optional)
SALAD MIX
– 2 heads romaine 2 (chopped)
– 1 cucumber (halved and de-seeded)
SPIRALED ZUCCHINI
– 4 zucchinis (use spiralizer or julienne peeler)
SALAD DRESSING
– 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 tbsp lemon juice
– 1/8 tsp smoked paprika
– 1/2 tsp salt
– 1/4 tsp pepper
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
CHICKEN + CHICKPEA SALAD: Salad mix, smoked paprika chicken, roasted chickpeas, romaine salad mix, roasted tomato halves, and salad dressing
Monday dinner
SHRIMP ZUCCHINI PASTA: Spiraled zucchini, spicy shrimp, roasted green bell peppers, roasted chickpeas (+ accessories: avocado, lemon juice, olive oil, salt and pepper)
Tuesday lunch
HUMMUS SANDWICH: Caramelised onion hummus, roasted green bell peppers (+ accessories: bread, tomato slices, salt and pepper)
Tuesday dinner
CHICKEN ZUCCHINI PASTA: Spiraled zucchini, smoked paprika chicken, roasted green bell peppers, roasted chickpeas (+ accessories: lemon juice, olive oil, salt and pepper)
Wednesday lunch
CHICKEN HUMMUS WRAP: Smoked paprika chicken, caramelised onion hummus, salad mix, roasted green bell peppers (+ accessories: tomato slices, salt and pepper)
Wednesday dinner
SHRIMP + QUINOA BOWL: Spiraled zucchini, spicy shrimp, white quinoa, roasted chickpeas, salad dressing (+ accessories: avocado, lime juice, salt and pepper)
Thursday lunch
CHICKEN + HUMMUS BOWL: White quinoa, smoked paprika chicken, caramelised onion hummus, roasted tomato halves, spiraled zucchini (+ accessories: lime juice, olive oil, salt and pepper)
Thursday dinner
SHRIMP + CHICKPEA SALAD: Salad mix, spicy shrimp, roasted chickpeas, roasted green bell peppers, quinoa (sprinkled), salad dressing (+ accessories: avocado, salt and pepper)
Friday lunch
CHICKEN + HUMMUS SANDWICH: Caramelised onion hummus, smoked paprika chicken, salad mix (+ accessories: bread, salt and pepper, pickled onion)
Friday dinner
HUMMUS, CHICKPEA + QUINOA BOWL: Roasted tomato halves, roasted green bell peppers, roasted chickpeas, caramelised onion hummus, white quinoa, salad mix (+ accessories: lemon juice, olive oil, salt and pepper)
Photos, recipes and video by Liezl Jayne for liezljayne.com
