🍳 Meal Prep Portion Calculator
Calculate exactly how much food to cook for your weekly meal prep sessions.
📋 Prep Parameters
days
meals
cal
🪙 Macro Split
Total: 100%
Meal Prep Tips
Batch cook proteins first. Proteins take the longest and hold well refrigerated for 4–5 days. Season differently to avoid flavor fatigue across the week.
Rice and grains. Cooked rice doubles in weight from dry — 100g dry rice yields ~220g cooked. The protein and carb values above are for cooked weight, so measure after cooking.
Fat sources. Olive oil is added during cooking or plating — you won't cook 100g of it as a standalone. Avocado is best added fresh, not prepped ahead, as it oxidizes quickly.
Keep prepped meals in airtight containers in the fridge (4–5 days) or freezer (up to 3 months) for safe storage.