Sweet garlic and teriyaki share a pantry
Sweet-garlic chicken stir-fry and baked salmon teriyaki use a shared rice-and-broccoli base, with two different sauces. Orange Creamsicle smoothies and cottage cheese with fruit fill the planned weekday extras.
A mixed-protein week built around overlapping rice, broccoli, and sauce ingredients. Both recipes list 30 minutes individually; rice-cooker time, oven preheating, and chicken batches can extend the combined prep session.
Meal-prep proteinChicken & salmon
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
59.8g protein586 calories$2.43 est.
Per serving, including listed sides and sauce.
Sear the chicken in batches, then cook the broccoli, pepper, and onion in the same skillet. Mix the cornstarch slurry separately before adding it to the sweet-garlic sauce.
View recipeMeal prep 2 · 4 servings
55.5g protein780 calories$5.49 est.
Per serving, including listed sides and sauce.
Make the teriyaki sauce in a saucepan and reserve one-third before brushing the salmon. This recipe uses a 12 oz bag of frozen broccoli, separate from the chicken recipe’s 2 cups of florets.
View recipeBreakfast · 5 portions
31.7g protein292 calories
Per smoothie serving.
Monday-Friday breakfast. Blend each portion when serving.
View smoothie recipeSnack · 5 portions
25g protein230 calories
Per portion, using the planner estimate. Brands and fruit choices can change the numbers.
Blend each smoothie when serving. Keep cottage cheese refrigerated and choose the five snack fruit portions when shopping.
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.
586 calories
60g protein
1,888 calories
173g protein
1,302 calories
113g protein
1,888 calories
173g protein
1,888 calories
173g protein
522 calories
57g 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 each four-serving recipe once: 2 lb of raw chicken breast, four salmon fillets, and 2 cups of dry jasmine rice altogether. Start the rice first. Bake salmon at 400°F while cooking the chicken and vegetables in a skillet; keep raw proteins, utensils, and sauces separate. Freeze Sunday-prepped Wednesday and 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 Wednesday and 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 ($31.71) + 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: 1,888 calories and 173g 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 522 to 1,888 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 salmon nutrition and cost estimates assume four raw Atlantic salmon fillets at 8 oz each. Weigh your fillets: actual size and species change the totals. Ingredient-use costs exclude the cottage cheese and fruit snacks and are not a checkout quote.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
