Lemon-herb and honey-mustard
Two four-serving chicken-and-rice batches pair lemon-herb broccoli bowls with honey-mustard chicken and Brussels sprouts. Orange Creamsicle smoothies and Greek yogurt with berries fill the planned weekday breakfasts and snacks.
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
59g protein546 calories$2.69 est.
Per serving, including listed sides and sauce.
Use the marinating time to start the rice and broccoli. Rest the chicken before slicing; pack optional lemon wedges and parsley separately.
View recipeMeal prep 2 · 4 servings
60.6g protein538 calories$2.84 est.
Per serving, including listed sides and sauce.
Spread the Brussels sprouts out for browning and cook chicken in batches if needed. Red pepper flakes season both the chicken and sprouts, so adjust both for a milder batch.
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 Orange Creamsicle smoothie when serving. Keep the Greek yogurt and berries refrigerated.
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.
546 calories
59g protein
1,586 calories
174g protein
1,040 calories
115g protein
1,586 calories
174g protein
1,586 calories
174g 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 each meal-prep recipe once: 4 lb of raw chicken breast and 2 cups of dry jasmine rice altogether. Keep the marinades separate and season the rice for each recipe. Both vegetables roast at 425°F but may finish at different times. 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.
FoodSafety.gov: safe cooking temperatures
USDA: leftovers, freezing, and reheating
Eight meal-prep servings ($22.14) + 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: 1,586 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 502 to 1,586 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
