Two skillet meals with one rice base
Sweet-garlic chicken and ginger-sesame shrimp reuse a rice, broccoli, pepper, garlic, and soy-sauce shopping base. Strawberry Pineapple Splash smoothies and cottage cheese with fruit complete the planned weekday extras.
Time-saver selection: both recipes publish a 30-minute total and cook each stir-fry in one skillet, with rice prepared separately. Shared chopping reduces duplicated prep; equipment and batch size affect elapsed time.
Meal-prep proteinChicken & shrimp
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
59.8g protein586 calories$2.43 est.
Per serving, including listed sides and sauce.
Use one large skillet for this recipe’s chicken, vegetables, and sauce in sequence, plus a separate rice pot or cooker. Chicken may need more than one searing batch.
View recipeMeal prep 2 · 4 servings
53.3g protein485 calories$5.62 est.
Per serving, including listed sides and sauce.
Use a clean skillet for shrimp, or wash the skillet and utensils thoroughly after raw chicken. Cook shrimp, remove it, stir-fry the vegetables, then return shrimp with the thickened sauce.
View recipeBreakfast · 5 portions
31g protein342 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 frozen smoothie fruit ahead and blend when serving. Keep cottage cheese refrigerated; its five fruit servings remain flexible in the grocery list.
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.
586 calories
60g protein
1,643 calories
169g protein
1,057 calories
109g protein
1,643 calories
169g protein
1,643 calories
169g protein
572 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 recipe once: 2 lb of raw chicken breast, 2 lb of raw shrimp, and 2 cups of dry jasmine rice altogether. Each recipe lists 15 minutes prep plus 15 minutes cooking; those are per-recipe estimates, not a promise for the combined session. Start rice first and chop the shared vegetables together. Keep the proteins and sauces separate. Promptly freeze Wednesday and Thursday portions after Sunday prep, 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 ($32.21) + 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: 1,643 calories and 169g 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 572 to 1,643 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.
Shrimp cost uses a representative frozen raw peeled and deveined product; your package size and price may differ. The ginger-sesame recipe also calls for an unmeasured light spray of cooking oil; that extra spray is not quantified in the recipe estimate.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
