Basil orzo, garlic butter, and roasted sprouts
Tomato Basil Chicken Orzo and Rosemary Garlic Porkchops pair saucy pasta with rice and roasted Brussels sprouts. Five Blueberry Peach Recharge smoothies and five Greek yogurt-and-berry snacks round out the scheduled foods.
Two herb-forward meals with different bases and vegetables. The calorie comparison covers one smoothie, one serving of each meal prep, and one snack; it is not a complete daily intake target.
Meal-prep proteinChicken & pork
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
64.6g protein580 calories$2.89 est.
Per serving, including listed sides and sauce.
The chicken batch uses 2 lb raw chicken breast and 8 oz dry orzo for four portions. Cook chicken to 165°F and leave the orzo slightly firm if it will be reheated. Spinach, tomatoes, and basil are already included.
View recipeMeal prep 2 · 4 servings
61.6g protein627 calories$4.10 est.
Per serving, including listed sides and sauce.
The pork batch uses 2 lb boneless loin chops, one cup of dry jasmine rice, and 24 oz Brussels sprouts for four portions. Cook pork to 145°F and rest at least three minutes. Give the sprouts room to brown and watch loose leaves near the broiler.
View recipeBreakfast · 5 portions
31.2g protein398 calories
Per smoothie serving.
Monday-Friday breakfast. Blend each portion when serving.
View smoothie recipeSnack · 5 portions
22g protein210 calories
Per portion, using the planner estimate. Brands and fruit choices can change the numbers.
Portion the frozen blueberries and raspberries ahead, then blend each smoothie with its mango juice, peach juice, and protein powder when serving. Each snack uses one cup of Greek yogurt and half a cup of berries; keep those refrigerated.
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.
580 calories
65g protein
1,815 calories
180g protein
1,235 calories
115g protein
1,815 calories
180g protein
1,815 calories
180g protein
608 calories
53g 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.
Start the pork recipe’s rice and roast its Brussels sprouts while preparing the orzo. Both recipes list 35 minutes individually; allow more time to cook two batches, especially with one skillet. Use the chicken recipe’s air-fryer option if available to free the stovetop. 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 ($27.96) + five smoothies ($19.39). 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: 1,815 calories and 180g 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 1,815 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.
Each recipe links its ingredient-level sources. Cost methodology · Nutrition methodology
