备餐份量计算器 — 公式

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

    • 计算示例

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

    1. Raw protein = 10 x 5 x 1.3 / 16 = 4.1 lbs
    2. Dry carbs = 10 x 0.75 x 0.5 = 3.75 cups (dry rice/pasta)
    3. Vegetables = 10 x 1 x 0.35 = 3.5 lbs
    4. Containers = 10