Meal Prep Portions Calculator
Calculate the total quantity of protein, carbs, and vegetables to prepare for a week of meal-prepped lunches and dinners.
oz
cups
cups
Total Protein (raw)
4.1 lbs
Total Carbs (dry)3.8 cups
Total Vegetables3.5 lbs
Containers Needed10 containers
How to Calculate Meal Prep Quantities
Formula
Raw Protein = Meals x Cooked oz x 1.3 (shrinkage factor) / 16
Meat shrinks about 25-30% during cooking, so buy about 30% more raw weight than the desired cooked weight.
Dry Carbs = Meals x Cooked cups x 0.5 (rice/pasta roughly double when cooked)
Raw Vegetables = Meals x Cooked cups x 0.35 lbs/cup (approximate weight)
Portion Guide
Example Calculation
10 meals for 1 person, 5 oz protein, 0.75 cups carbs, 1 cup veggies.
- 01Raw protein = 10 x 5 x 1.3 / 16 = 4.1 lbs
- 02Dry carbs = 10 x 0.75 x 0.5 = 3.75 cups (dry rice/pasta)
- 03Vegetables = 10 x 1 x 0.35 = 3.5 lbs
- 04Containers = 10
Frequently Asked Questions
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