How many grams of chicken do I need per meal?

A 40g protein meal from chicken breast requires roughly 130g raw chicken (chicken breast is ~31% protein by weight when raw). After cooking, it shrinks by about 25%, yielding ~97g cooked.

How much rice should I cook for meal prep?

Dry white rice roughly triples when cooked (1g dry → 3g cooked). For 60g carbs per meal from rice: 60 ÷ 3 = ~20g dry rice per meal. Scale by number of meals.

How long does meal prepped food last?

Cooked proteins and grains last 3–4 days in the refrigerator in airtight containers. For longer storage, freeze individual portions for up to 3–6 months. Always label with the prep date.

What container sizes are best for meal prep?

32 oz (4-cup) containers fit a full meal with protein + carbs + vegetables. 16 oz works for snacks or smaller portions. Glass containers are better for reheating; BPA-free plastic for freezing.

Meal Prep Portion Calculator

Calculate total ingredients for batch meal prep by calories and macros. Enter meals, calories, protein, carbs, and fat to get raw ingredient weights for chicken, rice, and oil for the whole week.

Total Meals to Prep

Calories per Meal

kcal

Protein per Meal (g)

Chicken Breast (raw total)

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White Rice (dry total) —

Total Calories —

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Meals to Prep

Calories per Meal

kcal

Protein %

Carb %

Fat %

Protein per Meal

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Carbs per Meal —

Fat per Meal —

Total Calories —

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Meals to Prep

Calories per Meal

kcal

Protein per Meal (g)

Carbs per Meal (g)

Fat per Meal (g)

Protein Source

Protein Source (raw total)

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White Rice (dry total) —

Cooking Oil (total) —

Storage Life —

Approx Food Cost —

How to Use This Calculator

Enter the total number of meals you want to prep (e.g., 10 for a work week).
Set your calories per meal and protein target in grams.
The calculator returns total raw chicken and dry rice needed for the whole batch.
Use the Macro Goals or By Goal tabs to split calories into protein/carb/fat percentages.

Formula

Chicken (raw, g) = Total Protein (g) ÷ 0.31
Rice (dry, g) = Total Carb Calories ÷ 3.5 (cal per g dry rice)
Oil (g) = Fat Grams × 9 cal/g ÷ oil calories

Example

10 meals × 500 cal × 40g protein: Total protein = 400g → Raw chicken ≈ 1290g. Remaining ~180 cal/meal from carbs → ~514g dry rice total.

Frequently Asked Questions

A 40g protein meal from chicken breast requires roughly 130g raw chicken (chicken breast is ~31% protein by weight when raw). After cooking, it shrinks by about 25%, yielding ~97g cooked.
Dry white rice roughly triples when cooked (1g dry → 3g cooked). For 60g carbs per meal from rice: 60 ÷ 3 = ~20g dry rice per meal. Scale by number of meals.
Cooked proteins and grains last 3–4 days in the refrigerator in airtight containers. For longer storage, freeze individual portions for up to 3–6 months. Always label with the prep date.
32 oz (4-cup) containers fit a full meal with protein + carbs + vegetables. 16 oz works for snacks or smaller portions. Glass containers are better for reheating; BPA-free plastic for freezing.

Related Calculators

Sources & References (4) ▾

USDA FoodData Central — USDA
Academy of Nutrition and Dietetics — Academy of Nutrition and Dietetics
ACSM Nutrition Position Stand — American College of Sports Medicine
Precision Nutrition – Meal Prep Guide — Precision Nutrition