Meal Prep for Calorie Tracking: Beginner's Guide
Meal prep is the ultimate calorie tracking hack. When your meals are pre-portioned and pre-logged, hitting your targets becomes almost automatic. Here's how to get started.
Why Meal Prep + Calorie Tracking = Magic
Log Once, Eat All Week
Calculate and log the recipe once. Copy the entry for each meal.
Guaranteed Accuracy
You weighed and portioned everything — no guessing required.
Removes Decision Fatigue
"What should I eat?" is already answered. Less temptation.
Saves Money
Less takeout, less food waste, bulk buying discounts.
Getting Started: The Basics
- 1
Choose a Prep Day
Sunday is popular, but pick whatever works. Block 1-2 hours.
- 2
Pick 2-3 Proteins
Chicken, ground turkey, eggs, tofu — whatever you like. Cook in bulk.
- 3
Prep Carbs in Batches
Rice, quinoa, sweet potatoes, pasta. Cook a big batch.
- 4
Chop Vegetables
Pre-cut veggies for easy cooking or raw snacking.
- 5
Portion Into Containers
Divide into equal servings. Label with calories/macros if helpful.
How to Log Meal Prep Recipes
The Math:
- 1. Weigh all raw ingredients and log their calories
- 2. Add up total calories for the entire recipe
- 3. Divide total by number of servings
- 4. Each container = one serving
Example: Chicken stir-fry makes 4 portions. Total recipe = 1,600 calories. Each portion = 400 calories. Easy.
Starter Meal Prep Template
| Meal | Components |
|---|---|
| Breakfast | Overnight oats OR egg muffins (batch of 6) |
| Lunch | Protein + grain + veggies (chicken/rice/broccoli) |
| Dinner | Protein + different grain/veggie combo |
| Snacks | Pre-portioned: nuts, yogurt, fruit, protein bars |
Pro Tips for Success
Keep It Simple
Start with 2-3 recipes max. Complexity leads to burnout.
Use Interchangeable Parts
Same protein, different sauces. Same base, different toppings. Variety without extra work.
Invest in Good Containers
Glass containers with compartments are worth it. They last longer and reheat better.
Freeze What You Won't Eat in 4 Days
Food safety matters. Freeze portions for later in the week.
Track Your Meal Preps
Save recipes in Pandish for quick logging every time you eat your prepped meals.