Plan your weekly meal prep — calculate servings, macros, prep time, and shopping quantities for your whole week.
Servings
Prep (min)
Cook (min)
Calories
Protein (g)
Carbs (g)
Fat (g)
Servings
Prep (min)
Cook (min)
Calories
Protein (g)
Carbs (g)
Fat (g)
Servings
Prep (min)
Cook (min)
Calories
Protein (g)
Carbs (g)
Fat (g)
Meal prepping — preparing meals or ingredients in advance — is one of the most effective strategies for eating healthily, saving money, and reducing daily decision fatigue. Research published in the International Journal of Behavioral Nutrition and Physical Activity found that people who meal prep consume more fruits and vegetables, have higher diet quality, and are less likely to be overweight than those who do not plan their meals.
The financial case is equally compelling. The average American spends $3,000–$5,000 per year on restaurants and takeout. A well-planned meal prep routine can cut food costs by 50–70%, saving $1,500–$3,500 annually. A typical home-cooked meal costs $4–$6 per serving; the equivalent restaurant meal costs $15–$25.
The most efficient meal prep system follows five steps: (1) Plan your meals for the week based on your calorie and macro targets; (2) Shop with a single weekly grocery run using a categorised list; (3) Batch cook proteins, grains, and vegetables in parallel to minimise total kitchen time; (4) Portion into containers immediately after cooking; (5) Store correctly — most prepped meals last 4–5 days in the refrigerator and 3 months in the freezer.
| Food Type | Refrigerator | Freezer |
|---|---|---|
| Cooked chicken/turkey | 3–4 days | 4 months |
| Cooked beef/pork | 3–4 days | 3 months |
| Cooked fish | 3–4 days | 3 months |
| Cooked grains (rice, quinoa) | 5–7 days | 6 months |
| Roasted vegetables | 3–5 days | 10–12 months |
| Soups & stews | 3–4 days | 4–6 months |
| Overnight oats | 5 days | Not recommended |