Meal Prep Calculator
Plan Weekly Meals, Calculate Portions & Generate Shopping Lists
Transform your meal planning with our comprehensive calculator. Get precise portion sizes, organized shopping lists, and efficient prep schedules tailored to your nutrition goals and schedule.
Meal Prep Planning
Plan Your Meal Prep
Fill out your preferences to generate a complete meal prep plan with shopping lists and schedules.
Why Meal Prep Works
Meal preparation is one of the most effective strategies for maintaining a healthy diet, saving time, and reducing food costs.
Time Efficiency
Save 3-5 hours per week by cooking in batches instead of daily meal preparation.
Cost Savings
Reduce food costs by 30-40% through bulk buying and reduced food waste.
Nutrition Control
Precisely control portions and macros to meet your health and fitness goals.
Consistent Results
Stay on track with your nutrition plan by having healthy meals ready.
Meal Prep Strategies
Full Meal Prep
Cook and assemble complete meals in advance
- Maximum time savings
- Portion control
- No daily decisions
- Food may lose freshness
- Less variety
- Large time block needed
Batch Component Prep
Prepare ingredients separately, assemble daily
- Better food quality
- More variety
- Flexible portions
- Daily assembly time
- More containers needed
- Planning required
Hybrid Approach
Mix of complete meals and prepared components
- Best of both worlds
- Moderate time investment
- Good variety
- Requires planning
- Multiple prep sessions
- Storage space needed
Container Selection Guide
Small (8-12 oz)
Medium (16-24 oz)
Large (28-32 oz)
Extra Large (40+ oz)
Container Tips
- • Choose glass containers for better food quality and reheating
- • Ensure containers are microwave and dishwasher safe
- • Look for leak-proof lids to prevent spills
- • Consider stackable designs to save storage space
- • Label containers with dates for food safety
Food Safety & Storage Guidelines
Refrigerator Storage
Freezer Storage
Temperature Control
- Cool cooked food to room temperature within 2 hours
- Refrigerate within 1 hour if ambient temperature is above 90°F
- Reheat leftovers to 165°F (74°C) internal temperature
- Use a food thermometer to verify safe temperatures
Food Safety Rules
- Follow the 'first in, first out' principle
- Never leave perishable food at room temperature for over 2 hours
- Don't refreeze previously frozen cooked food
- When in doubt, throw it out - don't risk foodborne illness
Budget-Friendly Meal Prep
Smart Shopping
- Buy proteins in bulk when on sale and freeze portions
- Choose seasonal vegetables for better prices and quality
- Use store brands for staples like rice, beans, and spices
- Shop sales and plan meals around discounted items
Efficient Cooking
- Cook multiple proteins at once using different methods
- Repurpose ingredients across multiple meals
- Make large batches of versatile base ingredients
- Use slow cookers and pressure cookers for hands-off cooking
Waste Reduction
- Plan exact quantities to avoid overbuying
- Use vegetable scraps for homemade broth
- Freeze herbs in olive oil before they spoil
- Transform leftovers into new meals
Your First Meal Prep: Step-by-Step
Plan Your Week
Choose 2-3 simple recipes and create your shopping list using our calculator.
Shop Smart
Buy ingredients in appropriate quantities and choose versatile, shelf-stable items.
Prep Efficiently
Start with longest-cooking items first. Use multiple cooking methods simultaneously.
Store Properly
Cool food quickly, portion into appropriate containers, and label with dates.
Start small with 3-4 meals for your first week. As you get comfortable, you can scale up to full weekly meal prep.
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Meal Prep Calculator FAQ
How does the meal prep calculator work?
Our calculator takes your calorie and macro targets, number of prep days, and meal preferences to generate precise portion sizes, ingredient quantities, and organized shopping lists for efficient meal preparation.
Can I customize the calculator for different diets?
Yes! The calculator supports various dietary preferences including Standard, Vegetarian, Vegan, Keto, Paleo, and Mediterranean diets with appropriate macro distributions and food suggestions.
How accurate are the portion calculations?
Portions are calculated based on your specific calorie and macro targets, accounting for cooking losses and standard serving sizes. The calculator uses nutritional databases for accurate measurements.
Can I save and reuse my meal plans?
Yes, you can save your meal prep plans locally and reload them anytime. You can also export shopping lists as PDFs or printable formats for easy grocery shopping.
How does container planning work?
The calculator recommends container sizes and quantities based on your portion sizes and storage needs. It includes guidance on food safety, storage duration, and reheating instructions.
What if I need to meal prep for multiple people?
The calculator can scale portions for 1-8 people, automatically adjusting ingredient quantities and container recommendations. Perfect for families or meal prep services.