Roasted baby potatoes and a sweet-potato skillet
Garlic Parmesan Chicken & Potatoes and Southwest Beef & Sweet Potato Skillet give this week two potato-based mains instead of rice or pasta. Five Strawberry Citrus Sunrise smoothies and five Greek yogurt-and-berry snacks complete the scheduled foods.
Potatoes provide the starch in both mains, with contrasting garlic-cheese and southwest flavors. The calorie comparison covers one smoothie, both meal preps, and one snack, not a complete daily intake target.
Meal-prep proteinChicken & beef
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
65.5g protein742 calories$3.14 est.
Per serving, including listed sides and sauce.
Use the listed garlic Parmesan wing sauce and mozzarella; this is not a dry Parmesan seasoning recipe. Cook the chicken to 165°F, then combine it with the roasted potatoes and melt the cheese over gentle heat.
View recipeMeal prep 2 · 4 servings
57.9g protein636 calories$5.71 est.
Per serving, including listed sides and sauce.
Dice the sweet potato evenly and simmer it covered with tomatoes and green chiles until tender. Return the beef to the skillet and finish cooking it to 160°F before topping with cheddar.
View recipeBreakfast · 5 portions
31.4g protein377 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.
Portion the frozen fruit ahead and blend each smoothie when serving. Keep the Greek yogurt and berries refrigerated; each snack is one cup of yogurt and half a cup of berries.
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.
742 calories
66g protein
1,965 calories
177g protein
1,223 calories
111g protein
1,965 calories
177g protein
1,965 calories
177g protein
587 calories
53g 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 main: 2 lb raw chicken breast, 2 lb 93% lean ground beef, 1.5 lb baby potatoes, and 3 cups diced sweet potato. Roast the baby potatoes at 400°F while working on the separate stovetop dishes. The recipes list 40 and 50 minutes individually; pan capacity and cooking in batches affect the combined prep time. 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 ($35.41) + five smoothies ($17.89). 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: 1,965 calories and 177g 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 587 to 1,965 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.
The beef price uses the library’s historical lean-ground-beef category proxy. Ingredient-use costs are not current checkout quotes and exclude the yogurt and berry snacks.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
