Pasta one meal, skillet the next
A four-serving Cajun chicken pasta batch and a four-serving southwest beef skillet bring two proteins and two bases, with Strawberry Pineapple Splash smoothies and jerky with string cheese.
Meal-prep proteinChicken & 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
70g protein621 calories$2.39 est.
Per serving, including listed sides and sauce.
Leave some firmness in the penne, reserve pasta water, and keep the heat gentle when combining the dairy sauce.
View recipeMeal prep 2 · 4 servings
57.9g protein636 calories$5.71 est.
Per serving, including listed sides and sauce.
Cut the sweet potato into small, even pieces. Mix the finished skillet thoroughly before dividing it into four portions.
View recipeBreakfast · 5 portions
31g protein342 calories
Per smoothie serving.
Monday-Friday breakfast. Blend each portion when serving.
View smoothie recipeSnack · 5 portions
23g protein220 calories
Per portion, using the planner estimate. Brands and fruit choices can change the numbers.
Keep the smoothie fruit frozen until blending and keep string cheese refrigerated. The snack uses one ounce of jerky and one cheese stick per portion.
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.
621 calories
70g protein
1,819 calories
182g protein
1,198 calories
112g protein
1,819 calories
182g protein
1,819 calories
182g protein
562 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: 2 lb of raw chicken breast and 2 lb of 93% lean ground beef. The recipes call for different cheddar products, so check each recipe before shopping. 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 ($32.39) + five smoothies ($15.45). 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: 1,819 calories and 182g 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 562 to 1,819 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 estimate uses the August 2026 BLS lean and extra-lean ground beef average, checked September 21. It is not an exact 93% lean product quote.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
