Meal Prep Cost & Nutrition Planner
Calculate cost per portion, takeout savings, and protein/carb/fat macros for your weekly meal prep batch.
| Ingredient | Cost ($) | Protein (g) | Carbs (g) | Fat (g) |
|---|
🛒 Consolidated Grocery Shopping List
🥥 The 4-Day Food Safety Window
Under USDA food safety guidelines, cooked chicken, beef, fish, and cooked rice safely keep in an airtight refrigerator container at 40°F (4°C) for up to 4 days. If prepping for a 5 to 7 day workweek, place Thursday and Friday's meal containers directly into the freezer immediately after cooling, and transfer them to the fridge the night before eating.
About this tool
How to use it
- Enter your batch container portion count (e.g. 5 meals for Monday through Friday lunches).
- Add your grocery ingredients with their cost and nutritional macros (protein, carbs, fats).
- Set your typical takeout/restaurant baseline meal cost for financial comparison.
- Review your calculated cost per meal container and exact monthly dollar savings.
- Click 'Copy Shopping List' to save the ingredient checklist to your phone notes app.
Why it matters
Ordering weekday restaurant takeout costs $15 to $20 per meal, consuming over $3,500 annually. Batch cooking home meal preps drops that to $3.50 to $4.50 per portion while giving you precise control over your protein and caloric intake.
When to use it
Use this tool on Sunday mornings when planning your weekly grocery run and batch cooking recipes.
Good to know
Calculates calories using the 4-4-9 Atwater physiological fuel system: 4 kcal/g protein, 4 kcal/g carbohydrates, 9 kcal/g dietary fats.
Common questions
How much money does meal prepping save each month?
Preparing 5 work lunches at home ($3.70/meal) instead of buying commercial takeout ($15.00/meal) saves $11.30 per day, which equates to over $244 every month or roughly $2,930 per year.
How long do cooked meals stay fresh in the fridge?
According to USDA guidelines, cooked poultry, meats, fish, and grains keep safely in airtight refrigerator containers for up to 4 days. Freeze portions intended for day 5 and beyond.
How are portion calories calculated?
Total batch macronutrients are divided across your container count and converted using standard Atwater values: Protein x 4 kcal, Carbs x 4 kcal, and Fats x 9 kcal.
Are my recipes stored online?
No! All grocery cost and recipe calculations process 100% locally in your browser with zero remote data collection.