Week 1 Capsule Meal Plan Week
I created the "Capsule Meal Plan" - a flexible, science-based approach using just a few powerhouse ingredients that create endless delicious, hormone-supporting meals. Think of it as your nutrition uniform - reliable, nourishing, and designed to make you feel amazing.
This system helped me balance my hormones, boost my metabolism, and transform not only how I looked but how I felt. Now, as a certified holistic nutritionist, I've spent the last five years helping women in midlife achieve the same transformation using this same approach.
Week 1
Protein-packed meals designed for optimal weight loss and sustained energy.
You know that magic moment when you discover the perfect capsule wardrobe? Suddenly, getting dressed becomes effortless. No more staring at a closet full of clothes with "nothing to wear."I had that same revelation in my kitchen.
That's when it hit me - what if I applied the capsule wardrobe concept to my meals?
- Prep Time: 90 minutes
- Daily Protein Targets: 1200 cal = 100g protein | 1400 cal = 120g protein | 1600 cal = 140g protein
- Daily Fiber Goal: Minimum 25g fiber per day
- Focus: High protein (25-30g per meal), high fiber, no calorie counting needed
- 10 Recipe Options: 3 Breakfasts + 3 Lunches + 3 Dinners + 3 High-Protein Snack System
- All recipes are soy-free with vegan, gluten-free, dairy-free, and nut-free alternatives