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capsule recipe book family meal hack

MB #013: The Best Way To Eat A Healthy Family Dinner Every Day

mission briefing Feb 26, 2023

Read time: ~2 Minutes

Today's issue is brought to you by Mission-Fit Coaching. An app-based health and lifestyle coaching experience that helps men transform their habits and live the life they really desire. 

If you're interested in learning more, book a free discovery call where you'll get advice no matter what, but also get a chance to learn if coaching is right for you.


Today I’m going to outline how my wife Justine and I ensure we're eating healthy every day, even though we have little kids that are sometimes picky.

You may have read about the time and decision-making hack I highlighted weeks ago called a capsule wardrobe. 

We use a similar concept for meals that I've coined as a 'Capsule Recipe Book'. 

It's pretty simple, yet powerful. Here's how to create your own capsule recipe book, to ensure that you and the kids are eating healthy every day. 

Step 1: Search the web for 5-10 new healthy recipes that look good that you'd like to try. Aim for high protein, moderate to low carb, and healthy fats, with fresh ingredients. Aim for ones that take less than 30 minutes of prep time. (not counting oven/crockpot time)

Step 2: Cook each recipe one at a time and see if the kids like them. 

Step 3: If they're winners with you and the kids, write the recipe on a recipe card and put it into your own recipe box on the kitchen counter. 

Step 4: Repeat this process until you have 10-20 recipes in the box that you and the kids love. 

Step 5: On a weekly basis, pick 7 of those recipes that will get cooked for dinner - one each day. Determine the foods/quantity you need for cooking based on the recipe (which becomes second nature and super simple over time) and add those to your Instacart and have them delivered. 

Step 6: Every month try 1-2 new recipes to see if the kids like them and add them to the box because inevitably kids will get tired of some and stop liking them. (set those old ones aside and cycle them back in 6-12 months later to keep things fresh)

This takes some intentionality at first, but the result is absolute freedom later! My wife is amazing at this and is at a place where 5-10 minutes on Sunday to plan meals for the week, and a handful of minutes to add things to Instacart, and we're off to the races for the week. Since she's cooked most of the meals a bunch of times, it doesn't take a lot of thought and energy for her to prepare them - even with 4 wild boys running around the house. 

That's it. Now you've got the step by step to build your own capsule recipe book!

That's it for this week's issue. Catch you next Sunday. 


PLUS, whenever you’re ready, here's how I can help you: 

1. If you’re still looking for more traction in your health & fitness and want to stop spinning your wheels, build better systems, and have expert insights and accountability - book a free discovery call to learn more about coaching with me. If after the call, it's clear coaching is not right for you, you’ll still walk away from a call with valuable recommendations.

2. If you’re looking for more “hands-off” ways to improve your health as a busy dad, I’d recommend starting with an affordable course - Learn the 4-part framework to better health and balanced life, in the 'Operation: Next Level' Course. Learn more here.