🥡 Bulk Meal Prep Planner

Generate custom weekly meal prep plans with automated grocery lists and macro tracking

Create Your Meal Prep Plan

From your macro calculator results
Total daily calories
Comma-separated list

Meal Prep Success Tips

🗓️ Batch Cooking Strategy

  • Same Day Prep: Cook all meals in one 3-4 hour session
  • Cook Once, Eat Multiple: Make large batches of proteins and grains
  • Assembly Line: Prepare all containers at once for efficiency
  • Prep Order: Start with longest-cooking items (lentils, quinoa)
  • Multi-Task: Use oven, stovetop, and pressure cooker simultaneously

🥡 Container Organization

  • Glass Containers: Best for reheating and food safety
  • Portion Sizes: 2-cup (500ml) for meals, 1-cup (250ml) for snacks
  • Label Everything: Date, meal name, macro breakdown
  • Stack Smart: Organize by day or meal type
  • Freezer-Safe: Use leak-proof containers for freezing

❄️ Storage Guidelines

  • Refrigerator: 3-5 days for most cooked meals
  • Freezer: 2-3 months for soups, stews, cooked grains
  • Cool First: Let food cool 30 min before refrigerating
  • Separate Sauces: Store dressings separately to prevent sogginess
  • Reheat Properly: 165°F (74°C) internal temperature

💰 Budget Optimization

  • Buy in Bulk: Lentils, quinoa, oats, nuts from bulk bins
  • Seasonal Produce: 30-50% cheaper when in season
  • Frozen Vegetables: Same nutrition, lower cost, longer shelf life
  • Meal Overlap: Use same base ingredients across multiple meals
  • Compare Prices: Organic vs conventional, fresh vs frozen

Example: 5-Day Muscle Building Meal Prep

Sunday Prep Session (3.5 hours)

8:00 AM - Start

  • Cook 4 cups dry quinoa (yields 12 cups cooked)
  • Cook 3 cups dry lentils (yields 7.5 cups cooked)
  • Roast 6 cups mixed vegetables (sweet potato, broccoli, peppers)

9:30 AM

  • Prepare 5 breakfast overnight oats (mason jars)
  • Make 20 energy balls (snacks)
  • Chop vegetables for salads

10:30 AM

  • Assemble 5 lunch bowls (lentils + quinoa + veggies)
  • Portion 5 dinner meals
  • Divide snacks into 10 containers

11:30 AM - Done!

  • Label all containers with date and macros
  • Refrigerate meals for days 1-3
  • Freeze meals for days 4-5

Daily Macro Breakdown (Per Day)

Breakfast 450 cal | 28g protein | 60g carbs | 12g fat
Lunch 550 cal | 35g protein | 68g carbs | 14g fat
Snack 300 cal | 18g protein | 35g carbs | 10g fat
Dinner 650 cal | 38g protein | 75g carbs | 18g fat
TOTAL 1,950 cal | 119g protein | 238g carbs | 54g fat