Calorie comparison: 2,001 calories and 186g 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 612 to 2,001 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 uses meal and smoothie ingredient quantities at dated reference prices; all five snacks are excluded. Salmon nutrition assumes four 8 oz raw Atlantic fillets, while its historical price uses a frozen Coho sale-price proxy. The plain-yogurt price uses a nonfat reference. Fish size, yogurt, powder, juice, and package choices can change estimates. This is not a full-package shopping total or a current checkout quote.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
