One beef-and-rice base, two sets of toppings
Lemon-herb Mediterranean beef bowls and taco beef bowls share ground beef and rice, then take different turns with their toppings. Cook four servings of each, with five Crimson Berry Crusher smoothies and five Greek yogurt-and-berry snacks.
Higher-calorie here means at least 2,000 calories for one smoothie, both meal preps, and one snack. The shared beef and rice simplify shopping while lemon-herb toppings and taco toppings keep the meals distinct. This is a partial weekly schedule, not a complete-diet prescription or a low-sodium plan.
Meal-prep proteinGround beef
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 protein750 calories$6.98 est.
Per serving, including listed sides and sauce.
Use the Mediterranean recipe’s lemon in its three separate places: beef, rice, and cucumber-tomato salad. Keep the salad and the 8 oz tzatziki chilled, and the 4 oz pita chips dry. Reheat only the beef and rice, then add toppings. Reusable cups or shared refrigerated containers both work.
View recipeMeal prep 2 · 4 servings
57.8g protein733 calories$6.64 est.
Per serving, including listed sides and sauce.
Measure 1 1/2 oz taco seasoning and follow its package directions for water at that quantity. Simmer until it coats the beef. Divide 1 cup shredded Mexican cheese over the hot components; keep the 4 cups lettuce and 1 cup salsa cold, and the 2 oz tortilla strips dry until serving. Tortilla strips and pita chips remain separate ingredients.
View recipeBreakfast · 5 portions
32.3g protein377 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.
For five smoothies, portion 5 cups frozen strawberries and 2 1/2 cups frozen raspberries into freezer containers. Blend each portion when serving with 4 fl oz orange juice, 4 fl oz mango juice, and 44 g vanilla protein powder. Keep Greek yogurt and snack berries refrigerated; those berries are additional to the measured smoothie fruit.
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.
750 calories
58g protein
2,070 calories
170g protein
1,320 calories
112g protein
2,070 calories
170g protein
2,070 calories
170g protein
587 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 raw 93% lean ground beef and 2 cups dry jasmine rice altogether. Cook the rice together if your appliance has room, then divide it before adding lemon and parsley to the Mediterranean half. Cook the ground beef to 160°F. Brown the beef in batches and keep the two seasoning mixtures separate. Promptly freeze the beef-and-rice portions for Wednesday and Thursday after prep, or cook them midweek; prepare their fresh toppings separately.
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 ($54.47) + five smoothies ($19.82). 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: 2,070 calories and 170g 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 587 to 2,070 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, 2026-10-15; store, location, brand, and promotions affect actual prices.
The subtotal uses the meal and smoothie ingredient quantities at the site’s dated reference prices; all five snacks are excluded. Ground beef uses a historical lean/extra-lean category average, not an exact 93% lean product quote. Tzatziki, seasoning, salsa, cheese, chips, juice, and protein-powder brands can change cost and nutrition. This is not a full-package shopping total or a current checkout quote.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
