A simpler way to stay consistent with healthy eating...
Stop Sacrificing Your Sundays.
Build a Capsule Cooking System that keeps you consistent, even on your busiest weeks.
Inspired by a capsule wardrobe, this flexible meal prep frmework adapts to your unique schedule, allowing you to mix, match, and enjoy healthy meals regardless of how much (or how little) time you have.
Does This Sound Like You?
You walk in the door after a long day and reach for whatever requires zero effort. Cheese and crackers, frozen pizza, maybe a glass of wine, because your brain has zero capacity left.
You buy fresh produce with the best intentions, then watch it wilt in the fridge, feeling guilty about wasting food and frustrated that you didn’t follow through on the plan you had in your head.
You spend hours scrolling for recipes, saving and bookmarking more than you can count, convincing yourself you’ll make them someday, even though you’ve never actually cooked a single one.
Meal prep always feels like an all or nothing situation, and since you never have the time or energy for the “all,” you end up defaulting to nothing and telling yourself you'll start over again next week.
If so, there's nothing wrong with you.
You just haven’t been taught a way to plan and prep meals that actually fits your real life.
You might think the issue is discipline.
Spoiler alert...it's not.
Most women assume they “fall off” because they’re inconsistent, unmotivated, or don’t want it bad enough.
But the truth is much simpler.
You don’t have a consistency problem.
You have a decision overload problem.
When every meal requires thinking, planning, choosing, remembering, and then cooking… of course you’re exhausted.
And when you’re tired, your brain defaults to whatever is easiest.
This has nothing to do with motivation.
It has everything to do with not having a repeatable system to lean on.
Healthy eating becomes easier the moment you remove decisions, not the moment you try harder.
Healthy eating becomes easier the moment you remove decisions, not the moment you try harder.
Because let's be real...you have tried.
You’ve tried buying the cookbooks, the pretty containers, making the Pinterest boards, downloading meal plans, using the tracking apps, and gearing up for the giant Sunday prep sessions.
And none of it stuck long term, because every single one of those approaches required more time, more steps, and more energy than you realistically have in a normal week.
You didn’t fail at those methods.
Those methods failed you.
They forced you to fit your life into their structure, instead of helping you create a system that fits your life.
Capsule Cooking flips that.
You become the one in the driver's seat.
Your schedule, your capacity, and your real daily life decide what meal prep looks like… not the other way around.
When you have a simple system that's built around your life, following thorough stops being a mental battle.
Because the right system does the heavy lifting for you.
Because the right system does the heavy lifting for you.
It takes the nonstop food decisions off your plate.
It frees up your brain from having to think about what to buy, what to cook, and how to pull a meal together at the end of a long day.
You do not need more discipline.
You do not need more recipes.
You do not need more rules.
You need a system that gives you fewer decisions to make after 5 pm.
A system that works even when you are tired.
A system that doesn’t require sacrificing your Sunday.
A system built around simple staples you can mix, match, and rely on without overthinking.
This is the foundation of Capsule Cooking.
So, what does a simple, low effort, brain saving system actually look like?
Think about how a capsule wardrobe works.
You don’t try to build a closet full of perfectly styled outfits.
You build a collection of staple pieces that all work together.
Getting dressed becomes easy because the mixing and matching is built in.
Capsule Cooking uses that same idea, just with food.
Instead of building your week around complicated recipes or trying to prep every single meal in advance, you create a set of staple foods you can combine in different ways.
Foods you enjoy.
Foods that fit your budget.
Foods you can prep quickly or buy ready to go.
When your kitchen is filled with these mix and match staples, meals practically build themselves.
This is the power of a Capsule Cooking system.
It gives you flexibility, structure, and simplicity, all at the same time.
The 5-Step Capsule Cooking Method
A Capsule Cooking system is built in five simple steps.
Each step removes friction, reduces decisions, and makes healthy eating easier to maintain on even your busiest weeks.
Here’s how it works...
Step 1:
→ EDIT
Step 1: → EDIT
Start by identifying the foods and flavors you genuinely enjoy.
Not the “healthy” foods you buy because you feel like you should.
The foods you actually like to eat and will realistically use.
This step clears out the mental clutter and gives you a fresh starting point for building meals that fit your preferences, your budget, and your lifestyle.
Step 2:
→ ALIGN
Step 2: → ALIGN
Next, you match your meal prep strategy to your real life.
Your work schedule. Your energy. Your weekly capacity.
You’ll create three versions of your system: a high capacity, a medium capacity, and a low capacity week.
So whether you’re energized, overwhelmed, or somewhere in between, you always have a plan that meets you where you're at.
Step 3: → BUILD
Step 3:
→ BUILD
This is where your meals come together quickly and naturally.
Instead of relying on recipes, you create simple mix and match meal formulas using staple foods you're already comfortable preparing.
Just like outfit formulas in a capsule wardrobe.
These formulas make it easy to pull together meals without overthinking, Googling, or scrolling for hours.
Step 4: → SIMPLIFY
Step 4:
→ SIMPLIFY
This is where you set up small systems that make healthy choices the easier choices.
You’ll keep your essential items stocked, build simple routines, and create an environment that reduces friction instead of adding to it.
These supporting systems remove the day to day barriers that normally throw you off track.
Step 5: → PLAN
Step 5:
→ PLAN
Finally, you’ll use a weekly reset that takes less than 15 minutes.
You’ll look at your schedule, choose the version of your system that fits your capacity for the week, and outline the meals that make the most sense for your real life.
No more reinventing the wheel every Sunday.
Just a simple, repeatable plan you can rely on week after week.
Imagine what your week would feel like with this kind of system...
What if you could walk into your kitchen and actually feel calm, not defeated?
What if even your busiest nights had easy, satisfying options ready to go?
What if staying consistent didn’t depend on how much discipline you had, because your system was already working in the background?
What if healthy eating felt doable even when your life was stressful, your week was full, and your energy was low?
This is exactly what becomes possible when you build a Capsule Cooking system that fits your life.
By the end of Capsule Cooking, you'll have:
Meals you can make in minutes without thinking
A kitchen stocked with foods you enjoy and will actually use
Clear prep strategies for high, medium, and low energy weeks
A weekly planning routine that takes less than 15 minutes
More confidence and less guilt around food
A sense of calm and control you have not felt in years
A simple, repeatable, and relaxed way to eat healthy
Here's what you get inside the course...
Inside Capsule Cooking, you’ll find a set of practical tools designed to help you build your system step by step, without overwhelm.
Five Self Paced Modules
Each module is divided into clear, easy to follow lessons that walk you through the Capsule Cooking Method. The full course is designed so you can comfortably complete everything over the course of a weekend.
The Guided Workbook
Available in printable and digital formats, the workbook guides you through every step of the process. You’ll map out your staples, outline your prep strategies, build your meal formulas, and create a weekly plan that fits your real life.
The Companion Spreadsheet
This digital tool mirrors the workbook and speeds up the process. It helps you organize your staple foods, meal formulas, and weekly plans quickly and efficiently, without having to recreate anything from scratch.
Lifetime
Access
Lifetime Access
You’ll have ongoing access to all modules, tools, and updates. Revisit the lessons, adjust your system, or refresh your plan anytime your schedule, preferences, or capacity changes.
You’ll have ongoing access to all modules, tools, and updates.
Revisit the lessons, adjust your system, or refresh your plan anytime your schedule, preferences, or capacity changes.
And to help you stay confident and clear as you put your system into place, you’ll also get two helpful bonuses:
Nutrition 101 Masterclass
A straightforward breakdown of the nutrition basics that actually matter. This class clears up the confusion, debunks common myths, and gives you the clarity you need to make confident food decisions without relying on diet rules.
Kitchen Sync E-book
A practical guide for stocking your fridge, freezer, and pantry with items that make healthy meals easier. You’ll learn what to keep on hand, how to simplify your staples, and how to set up your kitchen to support consistency.
I want you to feel fully confident saying YES to yourself.
The 30-Day “Do The Work” Guarantee
If you complete the five core modules within 30 days and don’t feel more confident, more organized, and more in control of your meal prep, I’ll refund your full purchase.
All you need to do is submit your completed workbook or your completed companion spreadsheet (the capsule you built). If you’ve done the work and don’t feel a meaningful shift, you get your money back.
You do the work. I stand behind the process.
Meet Your Coach: Amanda Clark, NBH-HWC
Hi, I’m Amanda, aka Coach Clark.
I’m a National Board Certified Health and Wellness Coach, and for the last 17 years I’ve been helping women break the cycle of overwhelm, all-or-nothing thinking, and the constant “I’ll start over Monday” loop.
I created Capsule Cooking after years of seeing the same thing: women weren’t inconsistent because they didn't have discipline. They were inconsistent because they didn’t have a simple system that worked with their real life.
I’ve coached women with every kind of schedule and capacity, and the ones who thrive are the ones who stop forcing rigid routines and start using a structure that supports their actual lifestyle and energy.
Capsule Cooking gives you that structure in a step-by-step, easy-to-follow process.
You've spent enough time trying to piece things together on your own.
With the right system, healthy eating stops feeling chaotic and finally becomes something you can stick with.
With the right system, healthy eating stops feeling chaotic and finally becomes something you can stick with.
Capsule Cooking was designed to take the pressure off your plate and help you feel more confident in the kitchen again.
If you’re ready for meals to feel more manageable, more predictable, and a lot less stressful, this is your next step.
Join today and create the kind of structure that supports your life, not the kind that consumes it.
Capsule Cooking was designed to take the pressure off your plate and help you feel more confident in the kitchen again.
If you’re ready for meals to feel more manageable, more predictable, and a lot less stressful, this is your next step.
Join today and create the kind of structure that supports your life, not the kind that consumes it.
Frequently Asked Questions
Q: Is this a diet?
No. There are no rules, no tracking, no points, no macros, and no “eat this, not that.”
Capsule Cooking teaches you how to make healthy eating easier and more consistent by using a flexible system, not a set of rigid food rules.
Q: Will I need to prep all of my meals every week?
Nope.
This system is built around your capacity, not some fantasy version of your schedule.
You’ll learn how to prep only what makes sense for your week — not every ingredient, not every meal, not hours of cooking.
Q: What if I’m not good at cooking?
Capsule Cooking isn’t for complete beginners, but if you can chop some veggies, season and grill a protein, and handle basic kitchen tasks, you’ll be totally fine.
This system is about simplicity, not culinary skills.
Q: How long will this take?
There are two parts to this:
1. Time to complete the course:
Most students finish the modules in around three hours total, but you can move through it at your own pace.
2. Time for weekly food prep:
That’s entirely up to you. There’s no minimum — you’ll learn how to build a system that fits whatever time, energy, or capacity you have in a given week.
Q: What if my schedule changes a lot?
You’re exactly who this system was built for.
You’ll create plans for high-capacity weeks, medium weeks, and “I’m barely hanging on” weeks, so you always have a structure that supports you.
Q: How long will I have access to the course?
You get lifetime access to the entire course, the workbook, and the companion spreadsheet.
And if I update or improve the course in the future, you’ll automatically receive those updates at no additional cost.
Q: What if I fall behind?
You can’t fall behind. This is a self-paced program with lifetime access, and your system will evolve with you.
Q: Will this help if I struggle with emotional eating?
Many women notice their emotional eating decreases once they have a consistent, predictable meal structure.
While this course isn’t an emotional eating program, the stability and simplicity it creates often reduces the stress and chaos that trigger emotional eating in the first place.
Q: Will this help if I want to lose weight?
This course won’t dive into the specifics of weight loss, but it will help you develop the structure and balanced meal patterns that support it.
Inside the Nutrition 101 Masterclass (a free bonus), you’ll learn what actually matters for weight loss — without tracking or dieting.
Many women naturally lose weight simply by following the balanced meal framework and making their eating more consistent.
Q: What’s the refund policy?
You’re covered by the 30-Day Do The Work Guarantee.
Complete the five core modules and submit your finished workbook or spreadsheet within 30 days.
If you’ve done the work and don’t feel more confident and in control of your meal prep, you’ll get a full refund.
If you’re ready for healthy eating to feel easier…