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 do Meal Prep

Prepare 4-5 refeições iguais em 2-3h no domingo. Custo: R$8-15 por marmita vs R$25-40 no restaurante. Economia anual para 5 almoços/semana: R$3.000-6.000. Estrutura: 1 proteína + 1 carboidrato complexo + 2 legumes. Arroz + feijão + frango + legumes = a marmita brasileira perfeita.

Conservação

Geladeira: 3-4 dias. Freezer: 2-3 meses. Invista em potes de vidro (melhor para micro-ondas que plástico). A combinação arroz+feijão congela perfeitamente — prepare em quantidade e congele em porções.

⚡ 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

Quanto economiza?▾

R$3.000-6.000/ano substituindo restaurante por marmita. R$8-15/marmita vs R$25-40 fora.

Quanto tempo se conserva?▾

Geladeira: 3-4 dias. Freezer: 2-3 meses. Arroz+feijão+frango: congela perfeitamente.

✓ Math logic verified against primary sources → See our verification process

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 →