Matt's Macros
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Calculators / Meal prep

Easy meal prep builder.

Pick your meat, vegetables, rice, and containers. See the macros in each one.

A wok of finished ground turkey, rice, and vegetable meal prep being spooned into a glass meal-prep container.

Meat

Choose your ground meat and amount.

Amount

Vegetables

Choose a frozen blend, bag size, and number of bags.

Bag size
Bags

Rice

Use dry, cooked, microwave rice, or none.

Rice
g · about 1 cup

Containers

Divide the batch between your containers.

Containers

Macros per container

586 calories, 50 grams protein, 54 grams carbs, 19 grams fat.

Based on 4 equal containers

Seasoning & oilTaco seasoning · 4 tbsp · No added oil
Seasoning

Uses 2 tbsp per pound of meat. Your batch uses 4 tbsp.

The payoff · 12 sec

One pan. 4 meals.

  1. 1

    Cook. Start the rice if you're using dry rice. Brown and season the meat while the vegetables cook in the microwave.

  2. 2

    Mix. Add the cooked vegetables and rice to the browned meat. Stir until everything is evenly distributed.

  3. 3

    Divide. Weigh the finished batch and divide by 4. Put that many grams in each container.

Cooked weight varies as rice absorbs water and meat loses moisture. The batch macros stay the same.

Batch details

Whole batch

Calories
2,346
Protein
199g
Carbs
218g
Fat
77g

Where the calories come from

  • Meat 58%
  • Vegetables 10%
  • Rice 28%
  • Seasoning & oil 4%

  • 2 lb ground turkey (93/7)

    1,361 cal · 170g protein · 0g carbs · 75g fat

  • 2 bags stir-fry blend (12 oz each)

    238 cal · 16g protein · 56g carbs · 0g fat

  • 180 g dry white rice

    657 cal · 13g protein · 144g carbs · 1g fat

  • 4 tbsp taco seasoning

    90 cal · 0g protein · 18g carbs · 0g fat

Macro calorie split

  • Protein 34%
  • Carbs 37%
  • Fat 29%

Macros come from USDA data or the product label shown for each ingredient, added up for the whole batch and divided by your container count. Your brand may vary slightly. Leaner grinds (99% turkey breast, 96% beef, chicken breast) give the most protein per calorie.

Want to make this batch again? Send the ingredients and macros to your inbox.

Read next

The thinking behind this batch.

Why the recipe is built the way it is, where the per-container numbers come from, and how to portion a batch once it is cooked.

Quick answers

Meal prep questions

How are meal-prep macros calculated?
Add up the macros of every ingredient in the batch, then divide by your number of containers. The builder does that for the ground meat, frozen vegetables, rice, seasoning, and oil, using USDA and national-brand label data.
How many containers should I make?
Any number from 1 to 7. More containers make smaller, lower-calorie meals from the same batch; fewer make larger ones. The ingredients don't change, only the portion size.
How much goes in each container?
Weigh the finished batch and divide by your number of containers. That is the grams per container. Don't estimate cooked weight from raw ingredients, since water and fat loss shift it.

Also in the calculators

Planning a full week? Build your weekly macro targets. Race fueling: carb loading or gut training.

This builder handles one meal. Mero turns your targets into a full week of meals and groceries.

mero

Your numbers are the target.Mero builds the week.

Turn your macro targets into a meal plan, grocery list, and prep workflow built around your training calendar.

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Five free calculators29 kitchen-tested recipesCited articles on training and eatingNo paid membershipReal food, real macrosFive free calculators29 kitchen-tested recipesCited articles on training and eatingNo paid membershipReal food, real macrosFive free calculators29 kitchen-tested recipesCited articles on training and eatingNo paid membershipReal food, real macrosFive free calculators29 kitchen-tested recipesCited articles on training and eatingNo paid membershipReal food, real macros