Tools › Meal prep calculator
General fitnessHow much to cook for a batch of meals, what goes in each container, and a grocery list. Runs in your browser; nothing is saved or sent.
Not sure? The protein calculator gives your per-meal number.
Protein and carbohydrate amounts come from USDA FoodData Central, the US government’s food database, using cooked values: for example, cooked chicken breast has about 31 g of protein per 100 g, and a cup of cooked white rice has about 45 g of carbohydrate. We size the protein portion to hit your per-meal target, then add the carb and vegetable portions you picked. Vegetables add a little extra on top of the numbers shown; fruit adds more (a medium banana has about 27 g of carbohydrate). Tofu and canned foods vary by brand, so check the label.
Meat and fish lose weight as they cook, so buy a bit more raw than the cooked amount shown. Cooked meals keep best in the fridge for a few days; freeze containers you won’t eat soon.
This calculator plans one batch from the foods you pick. In the My Track Record app, Fast Track (our paid plan) meal prep builds a batch from the foods you already log and merges the ingredients onto your grocery list.
General information for healthy adults, not medical advice. If you have a medical condition, food allergies, are pregnant, or have a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.