🍱 Meal Prep Planner
Cook the right amount, every time. Enter your days, meals, and servings to get total portions, containers to prep, and a scaled shopping list — so you batch-cook without waste.
🧮 Plan your batch
🍱 Your batch plan
🛒 Shopping quantities
| Ingredient group | Per serving | Total to buy |
|---|---|---|
| Protein (meat / tofu / fish) | 150 g | 1.5 kg |
| Grain (rice / pasta, dry) | 75 g | 750 g |
| Vegetables | 200 g | 2 kg |
| Sauce / stock | 60 ml | 600 ml |
| Cooking oil | 10 ml | 100 ml |
Base portions are rule-of-thumb guidance for a balanced meal (grains and legumes are dry weight). Scale to your own recipes and appetites — buying to your plan is one of the surest ways to cut food waste.
What is a Meal Prep Planner?
It's a calculator that turns a prep goal — say, lunch and dinner for five days — into the concrete numbers you need before you cook: total servings, how many storage containers to have ready, and how much of each ingredient group to buy. It scales documented per-serving base portions up to your total so your shopping list matches exactly what you'll make.
Buying and cooking to a plan is one of the most effective ways to cut food waste: you purchase only what a set number of meals needs, use whole ingredients across the batch, and portion everything into containers so it gets eaten instead of forgotten. Prep ahead, freeze the surplus, and turn a single cooking session into a week of ready meals.
❓ Frequently Asked Questions
How does the planner calculate quantities?
It multiplies your days, meals per day, and servings per meal to get total servings, then scales a set of documented per-serving base portions (protein, grains, vegetables, sauce, oil) up to that total. It also divides total servings by how many fit in a container to tell you how many containers to have ready.
Can I change the portion sizes?
The base portions are rule-of-thumb guidance for a balanced meal — 150 g protein, 75 g dry grain, 200 g vegetables, and so on. Real recipes and appetites vary, so treat the shopping quantities as a solid starting point and adjust to your own dishes.
Why is meal prep good for reducing food waste?
Cooking to a plan means you buy only what a set number of meals requires, use whole ingredients across several dishes, and portion food into containers so it actually gets eaten rather than forgotten. Batch cooking also lets you freeze surplus portions, extending shelf life from days to months.
Are grain and legume quantities dry or cooked?
The base portions treat grains and legumes as dry weight, since that's how you buy and store them. Remember they roughly double or triple in weight once cooked, so 75 g of dry rice per serving becomes a generous cooked portion.
How many containers will I need?
By default the planner assumes one serving per container (grab-and-go portions), so containers equal total servings. If you store multiple servings per container — say a family-sized dish — set 'servings per container' higher and it rounds up to the number of containers you need.