Free Meal Prep Tool
Convert protein weight into practical meal-prep portions
Choose a protein, starting weight, and servings to estimate raw and cooked portion sizes plus protein per meal.
Per-serving estimate
150 g cooked chicken breast
That works out to about 200 g raw or 5.29 oz cooked per meal, with roughly 46.5 g of protein.
- Cooked per serving: 150 g
- Raw equivalent: 200 g
- Estimated protein: 46.5 g
- Meal prep tip: Use a food scale after cooking if you want the cleanest portion split.
How to use this protein portion converter
Use this tool when you want to split cooked or raw protein into cleaner meal-prep portions without doing the math by hand. Pick a protein, enter the total weight, choose whether that weight is raw or cooked, and set the number of servings you want to make.
The converter estimates the raw-to-cooked change, shows a practical per-serving portion, and gives you an estimated protein amount per meal. It is designed for fast meal-prep planning, not lab-grade nutrition tracking.
When this tool is most useful
This protein portion converter is most useful when you batch-cook chicken, salmon, ground beef, or tofu and want to divide the final food into repeatable servings. It also helps when you buy protein raw but portion meals after cooking and need a realistic conversion.
If consistency matters, weigh your food with a kitchen scale after cooking. Cooking method, water loss, and trimming can all change the final weight.
Raw vs cooked protein weight
Protein usually weighs more before cooking because it loses water during the cooking process. That is why 1 kilogram of raw chicken will usually turn into less than 1 kilogram of cooked chicken. This tool uses practical yield estimates so you can plan portions faster.
Use the estimate as a planning shortcut. If you need exact tracking for calorie counting or macros, weigh the cooked protein you actually portion into each meal.
FAQ
How much cooked chicken should I portion per meal?
That depends on your total batch size and how many servings you want to make. A common meal-prep use case is splitting one cooked batch into 4 to 6 equal meals, then adjusting based on your protein target.
Why does protein weigh less after cooking?
Most proteins lose water while cooking. The amount changes by ingredient and cooking method, which is why raw weight and cooked weight are not interchangeable without an estimate.
Is this protein estimate exact?
No. It is a practical estimate for meal-prep planning. Actual protein content and cooked yield can vary by cut, brand, fat level, and cooking method.
Practical examples
- 1,000 g raw chicken split into 5 meals: useful when you batch-cook once and portion cooked meals later.
- Cooked salmon split into 4 servings: useful when you already cooked the batch and want cleaner post-cook portions.
- Ground beef or tofu prep: useful when you want a quick estimate before building bowls or containers for the week.
What this converter does not do
This tool uses practical yield assumptions, not exact lab nutrition data. Real cooked yield and protein per serving vary by cut, fat level, trimming, brand, and cooking method. Use it as a planning shortcut, then weigh cooked portions directly if precision matters more.
Best next step after using this converter
If you now know your protein portion but still need the full meal divided evenly, open the Meal Prep Portion Calculator. If your next problem is choosing a better scale for macro tracking, compare the best food scales for macros.