Fajita trays and ginger-sesame bowls
Sheet-pan fajita shrimp and a ginger-sesame shrimp stir-fry offer two vegetable-heavy rice bowls. Orange Creamsicle smoothies and Greek yogurt with berries keep this combination at the lower end of the library’s planned-food calories.
Lower-calorie here means under 1,700 calories for one smoothie, both meal preps, and one snack. Both dishes keep their original four-serving yields; portions have not been reduced.
Meal-prep proteinShrimp 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
51.1g protein443 calories$5.67 est.
Per serving, including listed sides and sauce.
Spread the shrimp and vegetables over two trays without crowding. Check the shrimp as it cooks and remove it when opaque; let the vegetables finish separately if needed.
View recipeMeal prep 2 · 4 servings
53.3g protein485 calories$5.62 est.
Per serving, including listed sides and sauce.
Cook the shrimp first and set it aside while stir-frying the vegetables. Return it only after the sauce thickens so it does not keep cooking throughout the vegetable step.
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 and keep Greek yogurt and berries refrigerated. Both main dishes use shrimp; check sauces and labels for allergens.
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.
443 calories
51g protein
1,430 calories
158g protein
987 calories
107g protein
1,430 calories
158g protein
1,430 calories
158g 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 four-serving batch of each meal: 4 lb of raw shrimp and 2 cups of dry jasmine rice altogether. Keep the fajita and ginger-sesame seasonings separate. The fajita recipe includes a 20-minute seasoning rest and uses two baking sheets; the other meal uses a skillet. Promptly freeze Wednesday and Thursday portions after Sunday 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 ($45.14) + 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: 1,430 calories and 158g 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 1,430 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.
Shrimp cost uses a representative frozen raw peeled and deveined product. Buying all four pounds may require packages that cost more than the ingredient-use estimate. The ginger-sesame recipe also calls for an unmeasured light spray of cooking oil; that extra spray is not quantified in the recipe estimate.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
