One sauce, two different grain bowls
Harissa chicken with rice and roasted vegetables pairs with harissa tilapia, quinoa, and chickpeas. Cook four servings of each, then add five Strawberry Vanilla Cream smoothies and five Greek yogurt-and-berry snacks.
Moderate-calorie here means 1,700-1,999 calories for one smoothie, both meal preps, and one snack. Harissa repeats across two proteins, with rice in one bowl and quinoa in the other. This is not a low-sodium plan.
Meal-prep proteinChicken & fish
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
60.2g protein612 calories$4.54 est.
Per serving, including listed sides and sauce.
Taste the clean harissa sauce before marinating; sauce and concentrated paste differ in heat and thickness. Marinate chicken in the refrigerator for at least 15 minutes. Roast the vegetables and cook rice alongside the chicken, checking chicken reaches 165°F. Keep feta and lemon wedges separate for serving.
View recipeMeal prep 2 · 4 servings
59.2g protein553 calories$4.22 est.
Per serving, including listed sides and sauce.
Reserve clean finishing glaze before it touches raw fish. Start quinoa in the listed broth and roast chickpeas at 425°F while preparing the tilapia. Cook fish to 145°F; thickness changes the timing. Keep chickpeas separate if you want to re-crisp them rather than soften them in the quinoa.
View recipeBreakfast · 5 portions
31g protein358 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 strawberries for five smoothies and blend each when serving with the listed juice and vanilla protein powder. Keep Greek yogurt and snack berries refrigerated; those berries are separate from the measured smoothie fruit.
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.
612 calories
60g protein
1,733 calories
172g protein
1,121 calories
112g protein
1,733 calories
172g protein
1,733 calories
172g protein
568 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 meal: 2 lb raw chicken breast, 2 lb raw tilapia, 1 cup dry jasmine rice, and 1 cup dry quinoa. The two marinades use 1 cup harissa sauce altogether, before optional serving sauce. Use separate bowls and utensils for raw chicken and fish. Promptly freeze Wednesday and Thursday portions after prep, 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 ($35.04) + five smoothies ($17.74). 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: 1,733 calories and 172g 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 568 to 1,733 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 subtotal prices the meal and smoothie ingredient quantities, including the chicken recipe’s estimated extra harissa garnish. Further serving sauce changes the estimate; all five snacks are excluded. It is not a full-package shopping total. Check sauce labels, package sizes, and retailer choices.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
