Alfredo and sun-dried tomato comfort
Fettuccini Chicken Alfredo and Chicken & Sun-Dried Tomato Pasta bring two rich chicken pasta batches, paired with Tropical Piña Colada smoothies and a protein shake with a banana for each planned snack.
High-calorie selection: at least 2,500 planned calories from one smoothie, both meal preps, and one snack. These are the original recipe servings, not a personal daily target.
Meal-prep proteinChicken only
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
71.2g protein1044 calories$2.73 est.
Per serving, including listed sides and sauce.
Sear chicken in batches and check for 165°F before resting and cutting. Keep the Parmesan Alfredo sauce at a gentle simmer and toss with the cooked fettuccine.
View recipeMeal prep 2 · 4 servings
73.9g protein973 calories$3.43 est.
Per serving, including listed sides and sauce.
Soften the dry-packed sun-dried tomatoes as instructed and reserve pasta water before draining. Stir the mozzarella sauce gently and add reserved water as needed.
View recipeBreakfast · 5 portions
31.7g protein435 calories
Per smoothie serving.
Monday-Friday breakfast. Blend each portion when serving.
View smoothie recipeSnack · 5 portions
31g protein285 calories
Per portion, using the planner estimate. Brands and fruit choices can change the numbers.
Blend each smoothie and snack shake when serving. Across five breakfasts and five snacks, the plan uses 440 g of the listed vanilla protein powder plus five snack bananas; check your powder’s label because brands change the estimate.
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.
1,044 calories
71g protein
2,737 calories
208g protein
1,693 calories
137g protein
2,737 calories
208g protein
2,737 calories
208g protein
720 calories
63g 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 recipe once: 4 lb of raw chicken breast, 8 oz of dry fettuccine, and 8 oz of dry penne altogether. Keep the Alfredo and mozzarella sauces separate and use gentle heat. The pasta recipes use 2.5 cups of heavy cream in total. 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 ($24.68) + five smoothies ($21.80). 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: 2,737 calories and 208g 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 720 to 2,737 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
