Calorie comparison: 1,827 calories and 183g 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 590 to 1,827 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 the two meal-prep batches and five smoothies at dated ingredient-use reference prices; all five snacks are excluded. It is not a full-package cart total or current checkout quote. Shrimp uses a historical peeled, deveined, tail-off frozen product reference; size, brand and package choice affect cost. Powder, dairy and broth choices change nutrition and prices. The chicken recipe lists one teaspoon of oil but mentions spray in two cooking stages; extra spray, broth or toppings beyond declared quantities are not separately costed. Both meals contain wheat and dairy, and the shrimp meal contains shellfish. This is not a low-sodium plan.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
