Meal Prep Portions Calculator
Calculate ingredient amounts for weekly meal prep based on meals, servings, and macros.
Meal prepping saves time, money, and helps maintain consistent nutrition. The key to successful meal prep is calculating the right portions so you have exactly enough food for the week without waste.
The basic formula: Total servings = Number of meals per day x Number of days
For a typical weekday meal prep:
- 5 lunches + 5 dinners = 10 meals
- Each meal needs: 1 protein portion + 1 carb portion + 1 vegetable portion
Standard portion sizes per meal:
- Protein: 4–6 oz (113–170 g) cooked weight. Raw weight is approximately 25% more due to moisture loss during cooking.
- Carbs/grains: 1/2–1 cup (90–180 g) cooked. Rice and pasta roughly double in volume when cooked.
- Vegetables: 1–2 cups (150–300 g). Aim for variety and color.
- Cooking fats: 1–2 tablespoons (15–30 ml) per batch, not per serving.
Protein shrinkage guide: Chicken breast loses about 25% weight when cooked. Ground beef loses 20–30% depending on fat content. Fish loses about 20%. Always buy raw weight that accounts for this loss.
Storage and safety: Meal-prepped food lasts 3–4 days refrigerated and up to 3 months frozen. Divide into individual containers while hot, then refrigerate within 2 hours. Glass containers are better than plastic for reheating.
Money savings: The average American spends $15–20 per restaurant meal. Home meal prep costs $3–5 per meal. Prepping 10 meals per week saves $100–170 weekly, or $5,200–8,840 per year.
Tip: Cook proteins and grains in bulk but keep sauces and dressings separate to prevent sogginess. Add fresh toppings (avocado, herbs, nuts) at serving time for better texture.