Meal Prep Calculator
Protein-Based Meal Prep
Calculate ingredients for protein-focused meal prep
Formula
Total Protein (lbs) = (Protein oz per meal x Number of meals) / 16. Total Carbs (cups dry) = Carbs per meal x Number of meals. Raw meat shrinks ~25% when cooked. Standard portions: Small ~400 cal, Medium ~550 cal, Large ~700 cal.
Frequently Asked Questions
How many meals should I prep per week?
Most people prep 5-10 meals per week, covering lunches and dinners for weekdays. Start with 5 meals if you're new to meal prepping. Prepared meals keep 3-4 days in the fridge or 2-3 months in the freezer.
How long does meal prep last in the fridge?
Most meal-prepped foods last 3-4 days in the refrigerator when stored in airtight containers. Cooked rice, chicken, and vegetables all follow this guideline. For longer storage, freeze meals for up to 3 months.
How much does raw meat shrink when cooked?
Raw meat typically shrinks by about 25% when cooked. So 1 pound of raw chicken breast will yield about 12 ounces of cooked chicken. Plan accordingly when calculating portion sizes.
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