Meal Prep Portions Calculator Formula

Understand the math behind the meal prep portions calculator. Each variable explained with a worked example.

Use the Meal Prep Portions Calculator

Formulas Used

Total Protein (raw)

total_protein_lbs = meals_count * people * protein_oz * 1.3 / 16

Total Carbs (dry)

total_carb_cups = meals_count * people * carb_cups * 0.5

Total Vegetables

total_veggie_lbs = meals_count * people * veggie_cups * 0.35

Containers Needed

containers = meals_count * people

Variables

VariableDescriptionDefault
meals_countTotal Meals to Prep10
protein_ozProtein per Meal (cooked)(oz)5
carb_cupsCarb/Starch per Meal(cups)0.75
veggie_cupsVegetables per Meal(cups)1
peopleNumber of People1

How It Works

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

  • Protein: 4-6 oz cooked per meal
  • Carbs: 0.5-1 cup cooked per meal
  • Vegetables: 1-2 cups per meal

    • Worked Example

    10 meals for 1 person, 5 oz protein, 0.75 cups carbs, 1 cup veggies.

    meals_count = 10protein_oz = 5carb_cups = 0.75veggie_cups = 1people = 1
    1. 01Raw protein = 10 x 5 x 1.3 / 16 = 4.1 lbs
    2. 02Dry carbs = 10 x 0.75 x 0.5 = 3.75 cups (dry rice/pasta)
    3. 03Vegetables = 10 x 1 x 0.35 = 3.5 lbs
    4. 04Containers = 10

    Frequently Asked Questions

    How long does meal-prepped food last in the fridge?

    Most meal-prepped food stays safe and tastes good for 3-4 days in the refrigerator. Cook on Sunday and eat through Wednesday. For Thursday-Saturday meals, freeze portions and thaw overnight in the fridge.

    What are the best meal prep containers?

    Glass containers (like Pyrex) are durable, microwave-safe, and do not stain. BPA-free plastic containers are lighter and more affordable. Look for containers with tight-fitting lids and compartments if you want to keep foods separated.

    How do I prevent meal prep food from getting soggy?

    Store sauces and dressings separately. Slightly undercook vegetables so they reheat better. Keep wet and dry components in separate compartments. Rice stays best when stored slightly under-hydrated.

    Ready to run the numbers?

    Open Meal Prep Portions Calculator