Two high-fiber mains, one shared base
Diced sweet potatoes simmer with southwest beef and cheddar, while thick wedges roast beside slow-cooker BBQ pork. Orange Creamsicle smoothies and Greek yogurt with berries fill the planned weekday breakfasts and snacks.
The high-fiber theme applies to the two main dishes: their current labels list 8.6g and 8.2g fiber per serving, or 16.8g for one of each. This does not establish a whole-day fiber target. The four-food comparison is in the moderate 1,700-1,999 calorie range; open meal slots still need your choices.
Compare more high-fiber mains · Explore more potato meal preps
Meal-prep proteinBeef & 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
57.9g protein636 calories$5.71 est.
Per serving, including listed sides and sauce.
Cut the skillet sweet potato into small, even pieces and simmer until tender before returning the beef. Keep the beef and vegetable seasoning measures separate; fold everything together before dividing into four portions. The cheddar is included, so this is not dairy-free.
View recipeMeal prep 2 · 4 servings
55.7g protein593 calories$2.22 est.
Per serving, including listed sides and sauce.
Use lean pork loin, not shoulder, and mix the shredded pork through its cooked sauce before dividing. Roast the wedges separately near the end of slow cooking. Keep them beside the pork; reheat them separately in an oven or air fryer if browned edges matter to you. The card’s 15-minute cook field does not cover the wedges; follow the 25-30-minute instruction and check doneness.
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 each smoothie when serving. Refrigerate the Greek yogurt and berries, and measure the protein powder by weight because scoop sizes vary. The smoothie and snack contain dairy.
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.
636 calories
58g protein
1,731 calories
168g protein
1,095 calories
110g protein
1,731 calories
168g protein
1,731 calories
168g 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 original four-serving batch of each meal: 2 lb of 93% lean ground beef and 2 lb of raw pork loin after trimming visible fat. Keep 3 cups of diced sweet potato for the skillet separate from the 2 lb of wedges for the pork. Start the pork first: LOW for 8 hours or HIGH for 4-5 hours, until fork tender. Later, make the 50-minute beef skillet and roast the wedges at 425°F for 25-30 minutes, allowing extra time for crowded trays or larger pieces. Cook ground beef to 160°F; pork must reach at least 145°F with a 3-minute rest. 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 ($31.70) + 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: 1,731 calories and 168g 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 1,731 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 historical BLS lean and extra-lean ground beef average, not an exact 93% lean product quote. The pork estimate includes its declared optional beef broth and reference BBQ sauce. Sauce brands and added oil change the estimates. These two main servings together list 3,075 mg sodium; this is not a low-sodium plan.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
