Meal Prep Portion Container Planner

How This Tool Works

This meal prep planner divides your daily calorie target into meals and provides container size recommendations. It calculates calories per meal by dividing your total daily calories by the number of meals you plan to prep. For example, if you need 2000 calories per day and prep 4 meals, each meal should contain approximately 500 calories.

The tool estimates grams per meal based on average food density (approximately 1.5 calories per gram for mixed meals). However, actual amounts vary significantly by food type - vegetables are less dense (0.2-0.5 cal/g), while nuts and oils are more dense (6-9 cal/g). The calculator suggests appropriate container sizes based on estimated meal volume. The tool also provides a general macro breakdown (40% carbs, 30% protein, 30% fat) per meal, which you can adjust based on your dietary preferences and goals (low-carb, high-protein, etc.).

Container Size Guide

• Small (250-300ml / 8-10oz): Snacks, small portions, or side dishes
• Medium (400-500ml / 14-16oz): Standard single meals, balanced portions
• Large (600-700ml / 20-24oz): Larger meals, high-calorie meals, or meals with lots of vegetables
• Extra Large (800ml+ / 28oz+): Very large portions, high-calorie meals, or bulk meal prep

Meal Prep Tips

• Use BPA-Free Containers: Choose microwave-safe, dishwasher-safe containers for convenience.
• Portion Control: Use a kitchen scale to accurately measure portions, especially for proteins.
• Prep in Batches: Cook large batches and divide into containers for efficiency.
• Label Containers: Label with date and contents to track freshness and variety.
• Store Properly: Refrigerate meals and consume within 3-5 days, or freeze for longer storage.

FAQ

• How do I determine my daily calorie target?
  Your daily calorie target depends on your goals (weight loss, maintenance, or muscle gain), age, gender, activity level, and current weight. Use a TDEE calculator to estimate your maintenance calories, then adjust based on your goals. This tool helps you divide those calories into meals.
• What container sizes should I use?
  Container sizes depend on your meal size. Small containers (250-300ml) work for snacks or small meals. Medium (400-500ml) for standard meals. Large (600-700ml) for larger portions. Extra large (800ml+) for high-calorie meals. The calculator recommends based on your calculated meal size.
• How accurate are the gram estimates?
  Gram estimates are approximate and based on average food density (~1.5 calories per gram). Actual amounts vary significantly by food type - vegetables are less dense, while nuts and oils are more dense. Use these as starting points and adjust based on your actual meal composition.
• Can I adjust the macro breakdown?
  Yes, the calculator shows a general 40% carbs, 30% protein, 30% fat breakdown. You can adjust this based on your dietary preferences (low-carb, high-protein, etc.). The grams shown are per meal, so multiply by meals per day for daily totals.
• How many meals per day should I prep?
  This depends on your schedule and preferences. Many people prep 3-5 meals per day. More frequent smaller meals can help with hunger control, while fewer larger meals may be more convenient. Choose what fits your lifestyle and helps you meet your calorie goals.