How many days can I meal prep for?

The UK Food Standards Agency advises eating chilled cooked leftovers within 2 days (48 hours), so plan to keep only 2 days' worth in the fridge and freeze the rest. For a full week, cook a 2-day batch for the fridge and freeze the remaining portions. Rice dishes should be cooled within 1 hour, eaten within 1 day if refrigerated, or frozen immediately — and never reheated more than once.

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 75-80% of the linearly-calculated amount for big batches, then taste and adjust. You can always add more at serving time. Strong flavours like chilli and garlic can become overpowering at large scales. This calculator scales every ingredient by the same linear multiplier, so reduce seasonings by hand after you cook a large batch.

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. Reheat only once, until piping hot (at least 70 °C / steaming hot all the way through).

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

Per UK FSA and NHS guidance, eat chilled cooked meals within 2 days (48 hours) — cool them within 1-2 hours of cooking and store in airtight containers. Rice should be cooled within 1 hour and used within 1 day for food safety. Soups and stews often taste better after a day as flavours develop, but still use within 2 days. For longer storage, freeze portions and use within 2-3 months.

BakeCalcs

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

Keep only 2 days' worth in the fridge (UK FSA guidance), freeze the rest
Invest in good airtight containers and label with the date
Cool food rapidly (within 1-2 hours) before refrigerating; rice within 1 hour
Reheat only once, until piping hot (at least 70 °C all the way through)
Slightly undercook pasta and vegetables if reheating later

Note on seasonings: the multiplier scales every ingredient equally (linear scaling). For large batches, salt and strong spices can taste over-concentrated, so reduce them to roughly 75-80% of the scaled amount and taste before adding more.

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.