Meal Prep Portions Calculator

Number of people	2
Number of days	5
Meals per day	2
Portion per serving	400 g

Number of people

Number of days

Meals per day

Portion per serving

400 g

Last updated: 2026-06-22

Meal Prep Portions

Batch cooking saves time only when the quantities are right. Cook too little and the plan falls apart by midweek; cook too much and good food gets thrown away. The amount to prepare follows directly from four numbers: how many people are eating, how many days the batch covers, how many prepped meals each person has per day, and the size of a single serving.

The meal prep calculation

The total number of servings is the product of the three counts, and the total food to cook is that figure multiplied by the portion size:

\begin{aligned} N &= P \times D \times M \\ F &= N \times S \end{aligned}

Here $P$ is the number of people, $D$ the number of days, $M$ the meals per person each day, $S$ the portion per serving, $N$ the total servings, and $F$ the total cooked weight.

Worked example — 2 people, 5 days, 2 meals a day, 400 g portions:

\begin{aligned} N &= 2 \times 5 \times 2 = 20 \text{ servings} \\ F &= 20 \times 400 = 8000 \text{ g} = 8 \text{ kg} \end{aligned}

Worked example — 2 people, 5 days, 2 meals a day, 14 oz portions:

\begin{aligned} N &= 2 \times 5 \times 2 = 20 \text{ servings} \\ F &= 20 \times 14 = 280 \text{ oz} \approx 17.5 \text{ lb} \end{aligned}

The result is a cooked weight. Because meat and many vegetables lose moisture during cooking, the raw quantity to buy is higher — adding roughly 10 to 20 percent covers most shrinkage and trimming.

Choosing a portion size

A balanced main course usually falls between 350 and 450 g12 and 16 oz of cooked food, divided across a protein, a starch, and vegetables. Lighter lunches sit a little lower, and a hearty post-exercise dinner can run higher. Appetite, activity level, and how calorie-dense the dish is all shift the right number, so the first batch is best treated as a test and refined afterwards.

Storage and food safety

Most cooked meals keep three to four days in the refrigerator, so a five-day plan often means cooking twice or freezing part of the batch. Cooling food quickly, sealing it in airtight containers, and freezing anything not eaten within four days keeps it safe. The Recipe Scaler helps adjust an individual recipe to match the totals above, and the Party Drinks Calculator covers planning for larger gatherings.

Frequently Asked Questions (FAQ)

How much food should I cook for meal prep?

Multiply the number of people by the number of days and the meals per person each day to get the total servings, then multiply by the portion size. For example, two people eating two prepped meals a day for five days need twenty servings; at 400 g each that is 8 kg of cooked food. Cooked weight is what matters here, so weigh ingredients after cooking, or buy roughly 10 to 20 percent more raw food to allow for shrinkage.

Multiply the number of people by the number of days and the meals per person each day to get the total servings, then multiply by the portion size. For example, two people eating two prepped meals a day for five days need twenty servings; at 14 oz each that is about 17.5 lb of cooked food. Cooked weight is what matters here, so weigh ingredients after cooking, or buy roughly 10 to 20 percent more raw food to allow for shrinkage.

What is a good portion size for a prepped meal?

A satisfying main course usually lands between 350 and 450 g of cooked food per serving, split across a protein, a starch, and vegetables. Lighter lunches can sit closer to 300 g, while a hearty dinner after exercise might reach 500 g. Portion size depends on appetite, activity level, and how calorie-dense the dish is, so treat these figures as a starting point and adjust after the first batch.

A satisfying main course usually lands between 12 and 16 oz of cooked food per serving, split across a protein, a starch, and vegetables. Lighter lunches can sit closer to 10 oz, while a hearty dinner after exercise might reach 18 oz. Portion size depends on appetite, activity level, and how calorie-dense the dish is, so treat these figures as a starting point and adjust after the first batch.

How long does prepped food keep?

Most cooked meals keep three to four days in the refrigerator at 4 °C or below, which is why a five-day plan often means cooking twice or freezing part of the batch. Portion food into airtight containers, cool it quickly before sealing, and freeze anything that will not be eaten within four days. Frozen prepped meals generally keep two to three months, and reheating should bring the centre back to 74 °C.

Most cooked meals keep three to four days in the refrigerator at 40 °F or below, which is why a five-day plan often means cooking twice or freezing part of the batch. Portion food into airtight containers, cool it quickly before sealing, and freeze anything that will not be eaten within four days. Frozen prepped meals generally keep two to three months, and reheating should bring the centre back to 165 °F.

Disclaimer

Results are planning estimates. Actual quantities vary with appetite, recipe yield, and cooking losses. Follow safe food-handling and storage guidance, and refrigerate or freeze prepared meals promptly.

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