How many days can I meal prep for?

Most cooked meals keep safely in the fridge for 3-4 days. For a full week, cook a 4-day batch for the fridge and freeze the remaining portions. Rice dishes should be cooled quickly and eaten within 1 day if refrigerated, or frozen immediately.

What foods do not meal prep well?

Salad leaves wilt, crispy coatings go soggy, and cut avocado browns. Pasta can go mushy — slightly undercook it if meal prepping. Cooked eggs change texture. Dairy-based sauces can separate. Fresh herbs are best added when serving.

Should I adjust seasonings when scaling up?

When multiplying a recipe, scale salt and spices slightly conservatively — use about 80-90% of the calculated amount for batches over 3x. You can always add more at serving time. Strong flavours like chilli and garlic can become overpowering at large scales.

How should I store meal prep portions?

Use airtight containers, ideally glass or BPA-free plastic. Cool food to room temperature within 1-2 hours before refrigerating. Label each container with the date. Stack neatly in the fridge with the oldest at the front.

How long do meal-prepped portions keep in the fridge?

Most cooked meals keep safely in the fridge for 3-4 days when stored in airtight containers. Rice should be cooled quickly and used within 1 day for food safety. Soups and stews often taste better after a day as flavours develop. For longer storage, freeze portions and use within 2-3 months.

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Meal Prep Multiplier Calculator

Calculate ingredient quantities for meal prepping multiple portions across the week.

Recipe Serves

Days Needed

Portions Per Day

Enter your recipe ingredient weights

Ingredient 1

Ingredient 2

Ingredient 3

Ingredient 4

How We Calculate This

This calculator works out the total number of portions you need (days x portions per day), then calculates a multiplier to scale your base recipe accordingly.

The Formula

Total portions = Days x Portions per day
Multiplier = Total portions / Original recipe servings
Scaled ingredient = Original amount x Multiplier

Meal Prep Tips

Prep 3-4 days for fridge, freeze the rest
Invest in good airtight containers
Cool food rapidly before refrigerating
Slightly undercook pasta and vegetables if reheating later

Frequently Asked Questions

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Last updated: February 2026

All calculations are based on standard ratios and conversions. Results may vary with specific ingredients, equipment, and conditions.