Meal Prep Calculator
Plan your meal prep with calculated portions, macro distribution, and grocery shopping estimates.
Meal Prep Settings
kcal
Typically 3-5 days for freshness
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Total Meals to Prep
20
500 calories each
Per Meal Macros
Protein
38g
Carbs
50g
Fat
17g
🥩Total Protein
750g
🍚Total Carbs
1000g
🥑Total Fat
333g
📦Containers
20
Estimated Grocery List
- Protein (chicken/meat/tofu)3.0 kg
- Carbs (rice/pasta/grains)4.0 kg
- Vegetables4.0 kg
- Cooking time estimate2.5 hrs
Meal Prep Tips
Storage
- • Use airtight containers
- • Label with date and contents
- • Store in fridge for 3-4 days
- • Freeze for longer storage (5+ days)
Cooking
- • Batch cook proteins first
- • Use one-pan meals for efficiency
- • Season proteins differently for variety
- • Undercook veggies slightly for reheating
Organization
- • Plan your menu before shopping
- • Prep ingredients first, then cook
- • Set aside 2-3 hours for prep
- • Clean as you go