Meal-Prep Portion Calculator

Calculate groceries needed and get a complete shopping list template

Balanced Macro Distribution

25%

Protein

Muscle building & repair

45%

Carbohydrates

Energy & brain function

30%

Healthy Fats

Hormone production & absorption

Meal Prep Details

How many people will be eating?
Target calories for each meal
How many meals to prep weekly?

Quick Presets

Solo Prep

1 person, 7 meals, 500 cal

Couple Prep

2 people, 10 meals, 650 cal

Family Prep

4 people, 14 meals, 600 cal

Large Family

6 people, 21 meals, 700 cal

0g
Protein
Weekly Total
0g
Carbohydrates
Weekly Total
0g
Healthy Fats
Weekly Total
0
Total Calories
Weekly Total

Shopping List Template

Protein Sources

Carbohydrate Sources

Healthy Fat Sources

Meal Prep Ideas

Breakfast Ideas

  • Overnight oats with berries and nuts
  • Egg muffins with vegetables
  • Greek yogurt parfait with granola
  • Protein pancakes with fruit

Lunch Ideas

  • Chicken and rice bowls
  • Mason jar salads
  • Quinoa power bowls
  • Turkey and sweet potato

Dinner Ideas

  • Baked salmon with vegetables
  • Lean beef stir-fry
  • Chicken curry with brown rice
  • Turkey meatballs with pasta