Sizu Riatto
Vegan Meal Prep Math · Chapter 8

The Weekly Plan

A plan is three checks: enough portions, every one over the protein floor, the total under the budget. Then a rota.

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Opens on the book's Freezer Month. Change any number to your own and press Calculate.

The recipes: portions planned, protein, food cost and sodium a portion

Enter the recipes, then press Calculate.

The formula

  • Dinners to fill = people × dinners each; portions planned = the sum of each recipe's portions
  • Food cost = Σ portions × food cost a portion; total = food + other costs; cost per plate = total ÷ portions
  • Every portion's protein ≥ the floor; total ≤ the budget ceiling
  • Rota: each recipe gives portions ÷ people dinners; take them in turn so no recipe comes twice in a row
The book's worked example, Chapter 8. The Freezer Month: 5 recipes × 8 = 40 portions, 20 dinners for two. The lowest protein is the soup's 20.8 g, over the 20 g floor. Food 55.92, boxes and labels 8.19, cooking energy 1.65, the freezer 3.75: 69.51 for the month, 1.74 a plate.
Check it. Count the rota: every recipe appears portions ÷ people times, and the nights add up to the dinners to fill.

Honest limits. The Stop Line. This is arithmetic on protein, sodium and cost. Diets, allergies, pregnancy, kidney disease and children's needs belong to a doctor or a registered dietitian; the 20 g floor is the book's planning figure, not a recommendation. Sodium is FDC arithmetic plus the salt you add: your stock or canned goods' labels may say more. Prices are illustrative US prices from November 2026, shown without a currency sign; put in your own. Everything stays in your browser: no sign-up, nothing stored.

These calculators go with Vegan Meal Prep Math (Craft & Studio, Book 4), where every number on this page is worked by hand.