Maple salmon and shrimp fried rice
Four portions each of Cajun Maple Glazed Salmon and Shrimp Fried Rice share jasmine rice and a garlic-soy pantry. Blueberry Mango Lemonade smoothies and cottage cheese with fruit fill the planned weekday breakfasts and snacks.
Meal-prep proteinSalmon & shrimp
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
56.6g protein859 calories$6.44 est.
Per serving, including listed sides and sauce.
Reserve clean finishing glaze before marinating the salmon. Roast Brussels sprouts while the rice cooks and the salmon marinates; remove any skin before packing.
View recipeMeal prep 2 · 4 servings
60.8g protein670 calories$5.42 est.
Per serving, including listed sides and sauce.
Cook and promptly refrigerate the rice in shallow portions ahead of prep day. Use a large pan or work in batches, then mix thoroughly before dividing the shrimp, eggs and rice into four portions. The listed 25-minute recipe time does not include advance rice cooking and chilling.
View recipeBreakfast · 5 portions
30.8g protein352 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 the smoothie when serving and keep cottage cheese refrigerated. Its mango flavor comes from juice; the snack fruit remains five flexible servings in the grocery list.
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.
859 calories
57g protein
2,111 calories
174g protein
1,252 calories
117g protein
2,111 calories
174g protein
2,111 calories
174g protein
582 calories
56g 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: four salmon fillets, 2 lb of raw shrimp and 3 cups of dry jasmine rice altogether. The salmon reference is an 8 oz raw fillet per serving; actual weights vary. Fried rice uses 2 cups of the dry rice, cooked and promptly refrigerated ahead. 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.
FoodSafety.gov: safe cooking temperatures
USDA: leftovers, freezing, and reheating
Eight meal-prep servings ($47.44) + five smoothies ($15.10). 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: 2,111 calories and 174g 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 lower, moderate, and higher labels compare these three starter plans only.
Weekday scheduled-food totals range from 582 to 2,111 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.
Salmon cost uses the library’s historical Coho salmon price proxy, while its serving reference uses Atlantic salmon. Shrimp cost uses a representative frozen raw peeled and deveined product. Actual products, fish prices and fillet sizes vary.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
