Slow-cooker barbecue meets garlic stir-fry
BBQ pork with sweet-potato wedges pairs with sweet-garlic chicken, vegetables, and rice. This lower-cost mixed-protein week uses Orange Creamsicle smoothies and Greek yogurt with berries for the planned weekday extras.
Budget means an ingredient-use subtotal of $35 or less for eight meal-prep servings and five smoothies. Snack costs are not included. This is a low-cost choice, not a quick-cooking plan.
Meal-prep proteinChicken & pork
For one person. Ten of the week’s 28 slots stay open.
Two original four-serving batches. Breakfast and snacks, sorted.
Meal prep 1 · 4 servings
55.7g protein593 calories$2.22 est.
Per serving, including listed sides and sauce.
Use pork loin roast as listed, not pork shoulder. The sauce includes beef broth and Worcestershire sauce. The sweet potatoes need 25-30 minutes in the oven even though the recipe card lists 15 minutes of cook time.
View recipeMeal prep 2 · 4 servings
59.8g protein586 calories$2.43 est.
Per serving, including listed sides and sauce.
Start the rice before the stir-fry. Cook the chicken in batches, then use the same skillet for the vegetables and sauce; keep raw chicken separate from ready-to-eat ingredients.
View recipeBreakfast · 5 portions
31.7g protein292 calories
Per smoothie serving.
Monday-Friday breakfast. Blend each portion when serving.
View smoothie recipeSnack · 5 portions
22g protein210 calories
Per portion, using the planner estimate. Brands and fruit choices can change the numbers.
Blend the smoothie when serving and refrigerate the yogurt and berries. “Chicken & pork” describes the main meats; the pork sauce also contains beef broth.
Eight meal-prep portions, five smoothies, five snacks. Every serving stays editable.
Calories and protein below count scheduled food only. Open slots and anything else you eat are not included.
593 calories
56g protein
1,681 calories
170g protein
1,088 calories
114g protein
1,681 calories
170g protein
1,681 calories
170g protein
502 calories
54g protein
0 calories
0g protein
Friday lunch and dinner, Tuesday dinner, all of Saturday, and Sunday’s other slots are open. Add food or change the schedule in the planner to fit your week.
A little planning before the first batch.
Cook one four-serving batch of each meal: 2 lb of pork loin roast, 2 lb of raw chicken breast, 2 lb of sweet potatoes, and 1 cup of dry jasmine rice. Start the pork first: its instructions call for 8 hours on LOW or 4-5 hours on HIGH. Roast the sweet potatoes and cook the stir-fry later. Freeze Sunday-prepped Thursday portions promptly, or cook them midweek.
For two people, use “Shopping for two?” in the planner. Groceries double to eight portions of each meal prep, ten smoothies, and ten snacks; per-person nutrition stays the same.
Shared between the two meal preps. The planner adds smoothie and snack ingredients too, and you can uncheck pantry items you already have.
If cooking both batches Sunday, promptly freeze Thursday portions after prep, or cook them fresh midweek. Use shallow containers, label the date, and thaw in the refrigerator. Blend smoothies when serving; keep dairy snacks refrigerated and follow product labels. Check every recipe and snack for allergens.
Refrigerate perishable food within 2 hours, or 1 hour above 90°F. Keep the fridge at 40°F or below. Use refrigerated leftovers within 3-4 days and reheat to 165°F throughout. Cook chicken to 165°F, ground beef to 160°F, and fish to 145°F. Cook whole cuts of pork and beef to 145°F and rest at least 3 minutes. Cook shrimp until the flesh is pearly or white and opaque. Keep raw proteins and their utensils separate from ready-to-eat food.
FoodSafety.gov: safe cooking temperatures
USDA: leftovers, freezing, and reheating
Eight meal-prep servings ($18.60) + five smoothies ($11.41). Snack prices are incomplete, so this is a partial ingredient-use estimate, not a full shopping total.
Snacks are included in the groceries and nutrition. Whole packages can cost more; taxes, delivery, and fees are excluded.
Calorie comparison: 1,681 calories and 170g protein is the total of one serving of each meal prep, one smoothie, and one snack. Those four slots are filled on Monday, Wednesday, Thursday. The library groups planned food as lower (under 1,700), moderate (1,700-1,999), or higher (2,000 or more) calories. Each plan’s introduction explains its theme.
Weekday scheduled-food totals range from 502 to 1,681 calories because some days leave meals open. The full schedule above shows each day separately. This is not a complete weekly diet or a calorie or protein prescription.
Meal-prep and smoothie nutrition comes from current recipe labels. The planner rounds each recipe’s calories and protein to whole numbers before totaling portions. Snacks use existing per-portion planner estimates. Editing a meal or portion recalculates nutrition and groceries; unchecking a pantry item changes the shopping list, not nutrition.
Cost calculation: each meal-prep recipe’s unrounded per-serving ingredient cost × four, plus the smoothie cost × five, rounded at the end. Prices are in USD for the amounts used, including priced seasonings. Observations were checked 2026-09-21, 2026-10-02; store, location, brand, and promotions affect actual prices.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
