Meal-prep planner and grocery list

How it works

How the meal-prep planner works

The planner rotates your chosen proteins, carbs and vegetables across the meals so you get variety without extra work. It then adds up the cooked amounts and converts them to what to buy:

• Meat and fish: raw weight ≈ cooked weight ÷ 0.75 (about 25% is lost as water during cooking; salmon ≈ 20%).
• Rice, quinoa: 1 cup dry makes about 3 cups cooked.
• Lentils: 1 cup dry makes about 2.5 cups cooked.
• Potatoes and vegetables: converted from cups to pounds using typical densities.

Example

5 days × 2 meals with 5 oz cooked chicken thighs each = 50 oz cooked ≈ 4.2 lb raw. One cup of cooked rice per meal = 10 cups cooked ≈ 3⅓ cups dry.

Food safety built in

USDA’s Food Safety and Inspection Service says cooked leftovers keep 3–4 days in the fridge and 3–4 months in the freezer for best quality. For plans longer than 4 days, the planner marks containers to freeze. Cook poultry to 165°F, ground meat to 160°F and fish to 145°F, and reheat leftovers to 165°F.

Questions people ask

How do I start meal prepping as a beginner?

Start with one meal a day for 3–5 days: one protein, one carb, one vegetable and one sauce. Use this planner for the grocery list and the 90-minute system in Lesson 12.

How long does meal prep last?

Three to four days in the fridge, per USDA. Freeze anything you’ll eat later in the week and thaw it in the fridge the night before.

Is meal prepping cheaper?

Usually, yes. Buying family packs and staples in bulk and wasting less food lowers cost per meal compared with eating out.

Sources

1. USDA Food Safety and Inspection Service. Leftovers and food safety.
2. FoodSafety.gov. Safe minimum internal temperatures.
3. Nutrition.gov. Shopping, cooking and meal planning.
4. USDA FoodData Central (nutrient values for foods).

Education only. Not medical advice. Confirm with your clinician.