Meal-Prep macronutrients calculator

Nov 20, 2024 Food Tool

Since a few month I am little bit into meal preparation or meal-prep. Largely through the book The Stealth Health Meal Prep Cookbook by Tom Walsh. However, I transform all the dishes in the book into vegetarian versions with soy granules or seitan. The advantages of Meal Prep for me are as follows.

• I eat more protein-rich food, which I need for my sporting activities.
• It structures my eating habits.
• There is always a ready-made delicious meal at home or at work.
• No more spontaneous unhealthy food purchases.
• I save money.

I have built myself a calculator that helps me to create such dishes independently and to calculate their macronutrients.

Protein-rich meal prep formula

Basically, there are many other influencers who publish similar recipes and cookbooks. Sometimes I try them out and add them to my collection. Most recipes actually consist of a large pile of chicken or beef, a smaller portion of rice, pasta or potatoes and a tasty low-carb sauce. Burgers and Boritos are also often popular. Actually, all portions have roughly around 500 - 520 kcal calories and the following macronutrients.

• 35 - 40 gram protein
• 60 - 70 gram carbohydrate
• 10 gram fat

A few rules for your own recipes

You can actually cook your favorite dishes, but you usually have to pay attention to the following things.

• Replace cheese with low fat cheese.
• Replace ketchup with low carb ketchup.
• Avoid food that is too high in energy or the portion will be very small if you want to stay under 520 kcal.
• Prefer protein-rich foods such as skyr instead of yogurt or spelt bread instead of white bread.
• ...

Macronutrients calculator

In the beginning I used an Excel spreadsheet to calculate the nutritional values for my own recipes, but that was getting too annoying. Simply enter the average nutritional values of all the ingredients for your dish and get the result.