Meal Prep Calculator
Plan your weekly meal prep by calculating grocery amounts based on the number of people, meals per week, and calorie targets.
Weekly Meal Prep Plan
Meal prep planning helps estimate how much food to buy for the week based on calorie needs and balanced macros.
Balanced meal breakdown (per meal):
- Protein: 25–30% of calories (~4 cal/gram)
- Carbs: 40–50% of calories (~4 cal/gram)
- Fats: 20–30% of calories (~9 cal/gram)
- Vegetables: ~1 cup per meal
Grocery conversion (approximate):
- 1 lb (454g) raw chicken breast ≈ 4 servings
- 1 lb (454g) raw ground meat ≈ 3–4 servings
- 1 cup dry rice ≈ 2–3 cooked servings
- 1 lb (454g) vegetables ≈ 3–4 cooked servings
Tips:
- Prep proteins, grains, and veggies separately for mix-and-match meals
- Most meal prep stays fresh 3–4 days refrigerated
- Freeze extra portions for later in the week
- Aim for variety — rotate 3–4 protein sources per week