Food

Meal Prep Quantity Calculator

Built by Kevin Glover · @gloverbuilds · Verified formula

Calculate exact ingredient quantities for meal prepping. Enter servings, meals per day, and days to prep.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

How to Calculate Meal Prep Quantities
Meal Prep Cost Savings

Bases du Meal Prep

Préparez 4-5 repas identiques en 2-3h le dimanche. Budget : 3-5 € par repas vs 10-15 € au restaurant. Économie annuelle pour 5 déjeuners/semaine : 1 500-3 000 €. Structure : 1 protéine + 1 glucide complexe + 2 légumes. Conservation : 3-4 jours au frigo, 2-3 mois au congélateur.

Premiers Pas

Commencez par 3 repas/semaine, pas 7. Choisissez des recettes qui se congèlent bien. Investissez dans de bons contenants (verre > plastique, surtout pour le micro-ondes). Les protéines qui se réchauffent bien : poulet, bœuf haché, œufs durs, haricots.

⚡ CalcWolf Insight

The #1 meal prep failure reason is boredom — eating the same chicken-rice-broccoli for 5 days straight. The fix: prep 2-3 different proteins and 3-4 different sauces/seasonings. Same base ingredients, completely different flavors each day. Variety prevents burnout without adding significant prep time.

Frequently asked questions

Combien ça économise ?▾

1 500-3 000 €/an en remplaçant les déjeuners restaurant. 3-5 €/repas maison vs 10-15 € dehors.

Combien de temps se conserve ?▾

Frigo : 3-4 jours. Congélateur : 2-3 mois. Riz et poulet : 4 jours frigo max. Les soupes et ragoûts se congèlent le mieux.

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Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →