Capsule Meal Plan #2: Asian Fusion

Published by Deanna Yates on

Capsule Meal Plan #2: Asian Fusion

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

What is a Capsule Meal Plan? Similar to a capsule wardrobe, this meal plan mixes and matches the fewest ingredients to make a full week of delicious meals.

Capsule Meal Plan Recipes for the Week

Garlic Beef Tacos

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!

Peanut Noodles

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. 

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.

Super Simple Lo Mein

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. 

Red Thai Chicken Lasagne

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?

Thai Turkey Burgers

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.


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Categories: Meals

1 Comment

How to Know if Clutter is Ruining Your Life - Little Green Bow · May 10, 2019 at 1:39 pm

[…] about you, but I hate shopping. My contempt of grocery shopping is one of the reasons I created Capsule Meal Plans. And I cannot remember the last time something I purchased brought me as much joy as something I […]

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