Calorie comparison: 1,746 calories and 173g 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 608 to 1,746 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 subtotal covers both four-serving meal batches and five smoothies at dated ingredient-use prices; all five snacks and any meatloaf sides are excluded. It is not a complete cart price or current checkout quote. The pork estimate allows for trimming: about 2⅔ lb purchased for 2 lb trimmed meat, not a cooking-yield adjustment. Actual cuts, trimming and packages vary. Powder uses the existing 44 g Body Fortress reference, and juices use sweetened drink references; swaps change nutrition and cost. Both meals contain substantial sodium. Meatloaf contains egg, milk and wheat breadcrumbs; cheese, powder and yogurt also contain dairy. Check sauce and product labels for allergens.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
