One balsamic-Dijon pantry, two pork cuts
Roasted balsamic-Dijon pork tenderloin and skillet garlic-balsamic pork chops share a glaze pantry and roasted Brussels sprouts. Strawberry Citrus Sunrise smoothies and cottage cheese with fruit fill the planned weekday extras.
Pantry-pair selection: both recipes use balsamic vinegar, Dijon, garlic, rosemary, rice vinegar, and Brussels sprouts. Their original cuts, sauces, and rice quantities stay distinct.
Meal-prep proteinPork 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
56.4g protein577 calories$3.61 est.
Per serving, including listed sides and sauce.
Pork tenderloin and pork loin chops are different cuts. Reserve the tenderloin for the oven recipe, roast to 145°F, and rest at least 3 minutes before slicing.
View recipeMeal prep 2 · 4 servings
59.3g protein636 calories$3.98 est.
Per serving, including listed sides and sauce.
Sear the loin chops, remove them to rest, then make the garlic-balsamic glaze in the same pan. This recipe uses jasmine rice; the tenderloin recipe calls for dry white rice.
View recipeBreakfast · 5 portions
31.4g protein377 calories
Per smoothie serving.
Monday-Friday breakfast. Blend each portion when serving.
View smoothie recipeSnack · 5 portions
25g protein230 calories
Per portion, using the planner estimate. Brands and fruit choices can change the numbers.
Portion the frozen smoothie fruit ahead, keeping protein powder dry until blending. Refrigerate cottage cheese; choose the snack fruit when shopping.
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.
577 calories
56g protein
1,820 calories
171g protein
1,243 calories
115g protein
1,820 calories
171g protein
1,820 calories
171g protein
607 calories
56g 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: 2 lb of pork tenderloin, 2 lb of boneless pork loin chops, 2.5 lb of Brussels sprouts, 1 cup of dry white rice, and 1 cup of dry jasmine rice. Tenderloin marinates 30-60 minutes or overnight in the fridge. Both recipes roast at 425°F, but use separate trays and check each food for doneness. 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. 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 ($30.37) + five smoothies ($17.89). 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: 1,820 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 607 to 1,820 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.
Pork-chop cost uses the August 2026 BLS boneless pork-chop category average, checked September 21. Tenderloin uses a representative variable-weight product. Actual cut, trimming, and package prices vary.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
