About the Meal Prep Planner
What is the Meal Prep Planner?
This meal prep planner sizes each component of a prep meal so it meets your calorie and protein goals.
It multiplies by the number of meals and converts cooked weights back to what you need to buy raw or dry.
How to use the Meal Prep Planner
- Calories per Meal (sample: 600)
- Protein per Meal from the Main Source (g) (sample: 35)
- Meals to Prep per Day (sample: 2)
- Days to Prep For (sample: 4)
- Protein Source (sample: Chicken breast)
- Carb Source (sample: White rice)
- Vegetables per Meal (g) (sample: 150)
- Press Plan Meal Prep (results also refresh as you type). The result card shows the Calories per Meal, along with Total protein per meal, Containers to fill and Storage.
Formula used
Protein source (g) = Protein target ÷ Protein per g; Carb (g) = Remaining calories ÷ kcal per g
- To buy = cooked weight ÷ yield (e.g. rice about 2.8×, chicken about 0.75×)
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Calories per Meal | 600 |
| Protein per Meal from the Main Source (g) | 35 |
| Meals to Prep per Day | 2 |
| Days to Prep For | 4 |
| Protein Source | Chicken breast |
| Carb Source | White rice |
| Vegetables per Meal (g) | 150 |
| Result | Value |
|---|---|
| Calories per Meal | 600 kcal |
| Total protein per meal | 44.7 g |
| Containers to fill | 8 |
| Storage | Refrigerate 3 days' worth and freeze the rest |
Tips for using the Meal Prep Planner
- Cool cooked food within 2 hours and refrigerate below 5 °C.
- Keep sauces separate so meals don't turn soggy.