Meal Prep Portions Rechner
Berechnen Sie, wie much protein, carbs, and vegetables to buy for weekly meal prep. Kostenloser meal prep Rechner.
Total Protein (raw)
4.1 lbs
Formel
## 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
Lösungsbeispiel
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
Häufig Gestellte Fragen
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.
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