Capsule Meal Plan: Asian Fusion
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Have you heard of Capsule Meal Plans yet? They have changed how I cook! This one shows you how to make a week of dinners with only 20 ingredients!
Do you struggle with meal planning and making dinners for your family every night? I used to struggle too until I created Capsule Meal Plans. It sounds like an exaggeration, but they have changed my life!
Honestly. I used to hate grocery shopping and our temporary stop in Europe has made it worse. The stores are small, they are always crowded, the food selection is smaller, I struggle to read the ingredient lists, and I have to bag my own groceries as they speed down the conveyor belt like a runaway train.
But, now that I know how to plan a full week of dinners with only 15 to 20 ingredients, shopping is no longer a chore I despise. I'd love to help you plan easy family meals too so that's why I'm sharing my Capsule Meal Plans, grocery shopping lists, and recipes.
What is a Capsule Meal Plan?
I like to compare a Capsule Meal Plan to a capsule wardrobe. The idea is to mix and match ingredients to make meals throughout the week. Just like in your closet when you mix and match clothes to make new outfits. A simple planning process helps you make 5 – 7 dinners with as few as 15 - 20 ingredients.
Yes, you will buy items in bulk, like protein, grains, and veggies, but that’s where the savings comes in. It also cuts down on those strange ingredients you only use once and then waste away in the back of your fridge (I’m looking at you tahini).
Capsule Meal Planning
This week’s plan is named Asian Fusion because of the main flavor profile of the dishes. I tend to group flavor patterns together in order to save money as the recipes use similar ingredients. Changing up the meal behind the flavor - pizza, burgers, pasta, casserole - generally keeps things interesting enough so that we do not get tired of the food by the end of the week.
Here’s the planning process for this week’s meal plan:
Protein: Chicken, Ground Turkey
Grain: Pasta, Tortillas, Pizza Crust, Burger Buns
Veggies: Carrots, Onion, Broccoli, Bell Peppers, Cabbage, Limes and Cucumbers
Dairy: Milk, Cheese
Other: Filled in after recipes are decided
Capsule Meal Plan Infographic
Capsule Meal Plan Recipes for a Week of Asian Fusion
from Better Home & Gardens
As I do not eat beef, I simply swap the beef for turkey. It's an easy substitute and still tastes delicious. Currently, we make these into burritos as I cannot find corn tortillas in Munich. If you know the city and know where I can get corn tortillas, pleeeeeease let me know!
from Love & Lemons
This recipe is so easy and so versatile. You can add in whatever veggies your family loves and make it with any kind of protein. Plus, I make a double batch of the peanut sauce to use with Thai Chicken Pizza.
from Tastes Better from Scratch
Speaking of Thai chicken pizza, I use the sauce from the peanut noodles above to make this meal come together super quick. I added in broccoli and bell peppers for more veggie goodness and kept the Sriracha off the kid-side of the pizza.
from Pinch of Yum
This is another meal that can be made with your favorite veggies and protein. I love these kinds of meals because you can use up any leftover veggies from the week before.
from The Luminous Kitchen
Italian classic mixed with Asian flavors? I was skeptical at first too, but it was delicious. I went light on the red curry paste as my daughter does not like anything too spicy, but the coconut milk helped round out the flavor. I also used thinly sliced zucchini in place of the butternut squash. Finally, I used lasagne noodles that did not need to be cooked first, because who has time for that during the week?
from Feasting at Home
To keep these easy and the ingredient list down, I left out the lemongrass, basil, scallion, and jalapeño. I also subbed onion for the shallot. These were really delicious as moister than most turkey burger recipes I've made at home in the past.
Grocery Shopping List for the Week
Chicken Breasts
Ground Turkey
Shredded Cheese
Sour Cream (optional)
Cabbage
Cucumber
Carrots
Limes
Ginger
Bell Peppers
Zucchini
Pizza Crust
Spaghetti Noodles
Lasagne Noodles
Burger Buns
Coconut Milk
Fish Sauce
Red Curry Paste
Tomato Sauce
Taco Seasoning
From the Pantry:
There are some items this week that I already had in my pantry. If you do not have these items, you will need to add them to your list.
Peanut Butter
Onions
Sriracha
Olive Oil
Sesame Oil
Soy Sauce
Brown Sugar
Granulated Sugar
Rice Vinegar
Garlic
Salt
Pepper
Don't forget to grab your free Capsule Meal Plan Cookbook!
It contains all of the recipes from this week, cooking instructions, and grocery shopping list so you can make a week of family dinners quickly and easily.
Cheers!
