Cheesy rice bowls and roasted potatoes
Four Philly Cheesesteak Rice Bowls and four Garlic Balsamic Steak Bites portions alternate rice with roasted potatoes and green beans. Golden Apple Mango smoothies and Greek yogurt with berries fill the planned weekday breakfasts and snacks.
Moderate-calorie here means 1,700-1,999 calories for one smoothie, both meal preps, and one snack. Two steak preparations change the starch and vegetables without adding another main protein.
Meal-prep proteinSteak 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
59.3g protein610 calories$8.16 est.
Per serving, including listed sides and sauce.
Cook rice while preparing the steak and vegetables. Choose the flat-top or skillet method, not both. Split the seasoning between the steak and vegetables, then melt the mozzarella over the cooked mixture. Check steak reaches 145°F and rests for 3 minutes before serving.
View recipeMeal prep 2 · 4 servings
58.6g protein499 calories$9.32 est.
Per serving, including listed sides and sauce.
Keep the marinade and fresh glaze ingredients separate. Roast potatoes at 425°F with space to brown, and roast the separately seasoned green beans on a second tray for the final 12-15 minutes. Sear steak in batches, then make the fresh glaze. Check steak reaches 145°F and rests for 3 minutes; browning alone does not establish doneness.
View recipeBreakfast · 5 portions
31.3g protein391 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.
Golden Apple Mango uses apple and mango juices, frozen strawberries and pineapple, and vanilla protein powder. The mango is juice, not frozen fruit. Portion the fruit ahead and blend when serving; keep 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.
610 calories
59g protein
1,710 calories
171g protein
1,100 calories
112g protein
1,710 calories
171g protein
1,710 calories
171g protein
601 calories
53g 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 four-serving recipe once: 3½ lb raw lean steak altogether, 1 cup dry jasmine rice, 1½ lb baby gold potatoes, and 12 oz green beans. Slice 1½ lb steak for the Philly bowls and cube the other 2 lb for the balsamic marinade. Start that refrigerated marinade first; the steak-bite recipe lists 75 minutes including 30 minutes of marinating, while the Philly bowls list 40 minutes. Cook the recipes in manageable batches, not as a promised 75-minute combined session. Freeze Sunday-prepped Wednesday and 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 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 ($69.92) + five smoothies ($17.65). 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: 1,710 calories and 171g 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 601 to 1,710 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 lean-steak estimate uses an August 2026 BLS Choice boneless sirloin category average, checked September 21, as a cut proxy, not a current quote for your steak. The low-fat mozzarella price uses a historical fat-free mozzarella proxy; its nutrition uses a separate source. Cuts, trimming, cheese, juices, and powder can change nutrition and cost. The displayed subtotal covers the two meal-prep batches and five smoothies; all five snacks are excluded. It is an ingredient-use estimate, not a complete cart price. Both meals contain substantial sodium; this is not a low-sodium plan.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
