Weekly Meal Prep Cost Calculator
Calculate the total grocery cost for a week of meal prepped lunches and dinners. Enter values for instant results with step-by-step formulas.
Formula
Weekly Cost = (Lunches x Cost per Lunch) + (Dinners x Cost per Dinner) | Savings = Eating Out Cost - Prep Cost
The calculator multiplies the number of prepped meals by their ingredient cost and compares this total to what you would spend eating out for the same meals. Servings per recipe are factored in to calculate per-meal cost accurately.
Worked Examples
Example 1: Single Person Work Week
Problem: You meal prep 5 lunches at $4 each and 5 dinners at $6 each. You would normally spend $12 on lunch and $18 on dinner eating out. What are your weekly and yearly savings?
Solution: Weekly prep cost: (5 x $4) + (5 x $6) = $20 + $30 = $50\nWeekly eating out cost: (5 x $12) + (5 x $18) = $60 + $90 = $150\nWeekly savings: $150 - $50 = $100\nMonthly savings: $100 x 4.33 = $433\nYearly savings: $100 x 52 = $5,200
Result: Weekly savings: $100 | Monthly savings: $433 | Yearly savings: $5,200 (67% saved)
Example 2: Family of Four Meal Prep
Problem: A family preps 5 dinners at $15 per recipe (4 servings each) and 5 lunches at $10 per recipe (4 servings). Eating out would cost $15 per person per dinner and $10 per person per lunch.
Solution: Weekly prep cost: (5 x $10) + (5 x $15) = $50 + $75 = $125\nCost per meal prepped: $125 / 40 servings = $3.13\nWeekly eating out: (20 x $10) + (20 x $15) = $200 + $300 = $500\nWeekly savings: $500 - $125 = $375\nYearly savings: $375 x 52 = $19,500
Result: Weekly savings: $375 | Cost per meal: $3.13 vs $12.50 | Yearly savings: $19,500
Frequently Asked Questions
How much money can you save by meal prepping each week?
The average person can save between 50 and 70 percent on food costs by meal prepping instead of eating out for every meal. If you typically spend $12 to $15 on lunch and $18 to $25 on dinner at restaurants, switching to meal prep can save you $100 to $200 per week, which translates to $5,200 to $10,400 per year. The exact savings depend on what you cook, where you shop for groceries, and how many meals you prepare. Buying ingredients in bulk and choosing seasonal produce can increase your savings even further beyond these estimates.
What is a reasonable grocery budget for weekly meal prep?
A reasonable weekly meal prep grocery budget ranges from $40 to $80 per person for 10 meals (5 lunches and 5 dinners). This works out to approximately $4 to $8 per meal depending on your protein choices and ingredient quality. Chicken, beans, rice, and seasonal vegetables form the most budget-friendly base, often bringing costs below $3 per meal. Premium proteins like salmon or steak can push costs to $8 to $12 per meal. The USDA estimates that a moderate food budget for one adult is approximately $75 to $95 per week, so meal prepping typically falls well within or below standard grocery spending.
How many meals should I prep for a full week?
Most meal preppers prepare between 8 and 12 meals for the week, typically covering 5 lunches and 3 to 5 dinners. The remaining meals are usually breakfasts that can be made quickly or weekends when you might prefer fresh cooking or dining out. A good starting point for beginners is to prep just 5 lunches for the work week, which saves the most money relative to effort since lunch is the meal most commonly purchased at restaurants. As you gain confidence, you can expand to include dinners and even breakfasts. Cooked meals generally stay fresh in the refrigerator for 3 to 4 days.
What are the best containers for meal prep storage?
Glass containers with snap-lock lids are widely considered the best option for meal prep because they are microwave-safe, dishwasher-safe, do not stain, and do not absorb odors. BPA-free plastic containers are a lighter and less expensive alternative but may stain with tomato-based sauces. Look for containers with divided compartments if you want to keep proteins, grains, and vegetables separate. Standard sizes are 28 to 36 ounces for main meals and 12 to 16 ounces for snacks or sides. Investing in a set of 10 to 15 matching containers with interchangeable lids makes organization much simpler.
How long does meal prepped food last in the refrigerator?
Most meal prepped food lasts 3 to 5 days in the refrigerator when stored properly in airtight containers at or below 40 degrees Fahrenheit. Cooked chicken, beef, and pork typically last 3 to 4 days. Cooked grains like rice and quinoa last 4 to 6 days. Roasted vegetables last 3 to 5 days. Raw salads with dressing should be consumed within 2 to 3 days. If you need meals to last longer than 4 days, consider freezing half of your batch, which extends the shelf life to 2 to 3 months for most cooked dishes. Always label containers with the date they were prepared.
Is meal prepping actually cheaper than eating out?
Yes, meal prepping is almost always significantly cheaper than eating out. The average restaurant meal costs $13 to $20 per person, while a home-cooked meal prep meal costs $3 to $8 per serving. Even accounting for grocery costs, cooking fuel, and container investments, meal prepping saves 50 to 75 percent compared to restaurant dining. The math is straightforward: if you eat out 10 times per week at an average of $15 per meal, that is $150 weekly or $7,800 annually. Meal prepping the same 10 meals at $5 each costs $50 weekly or $2,600 annually, saving you $5,200 per year.