Set Weekly Nutrition Goals
20 minutesCalculate daily calorie and macro targets, then multiply by prep days to determine total weekly nutritional needs.
Field context
This workflow is part of 12 niche fields
Weekly meal prep planning guide with batch cooking portions, macro-balanced recipes, storage timelines, grocery cost estimates, and reheating best practices.
Calculate daily calorie and macro targets, then multiply by prep days to determine total weekly nutritional needs.
Design 3–4 recipes that hit macro targets, rotate proteins and vegetables, and share common ingredients to reduce waste.
Compare unit prices across stores and package sizes to optimize grocery spending for the week's menu.
Purchase ingredients at calculated quantities, cook proteins and grains in bulk, and portion into containers matching macro targets.
Track whether portions matched calorie targets, note which meals reheated best, and refine the next week's plan.
Set daily calorie target for meal prep portions. · Verify each container matches calorie target. · Assess if weekly prep matched daily calorie goals.
Define protein, carb, and fat targets per meal. · Balance macros across breakfast, lunch, and dinner slots. · Portion protein and carb servings to hit macro goals.
Balance plate ratios (protein:carb:vegetable) per meal.
Compare cost per serving across ingredient options. · Track weekly grocery cost per prepared meal.
Recommended container sizes and shelf life for prepped meals.
| Meal Type | Container Size | Fridge Life | Freezer Life |
|---|---|---|---|
| Single meal | 750 ml–1 L | 3–4 days | 2–3 months |
| Snack portion | 250–500 ml | 5 days | 3 months |
| Soup / Stew | 500 ml | 4 days | 3 months |
| Salad (undressed) | 1 L | 3 days | Not recommended |
Cook proteins, grains, and roasted vegetables separately. Assemble fresh combinations daily to avoid monotony.
Glass containers with locking lids prevent leaks and last years. They cost more upfront but eliminate disposable container waste.
Freeze portions you won't eat within 4 days. Thaw overnight in the fridge — never at room temperature.
Block 2–3 hours on Sunday. The time investment saves 30+ minutes of daily decision-making and cooking.