Bodybuilder Meal Prep Costing Tool | Macro Tracking, Grocery Budget (Google Sheets, Excel)

5 QUICK ANSWERS BEFORE YOU BUY

1. Do I get Google Sheets* and Excel*?
Yes. You get both. A PDF link makes your own private copy in your Google Drive*. There is also an Excel* file, plus an Instructions PDF.

2. I'm not a spreadsheet person. Will I break the formulas?
Most likely not. You only type in the green cells. Grey cells hold the formulas and warn you before you type over one. Dropdowns handle units, stores, yields and foods.

3. What is edible yield, and why does it matter?
It is the part of the food you really eat. The price tag also pays for bones, skin, shells and water. A 5.2 lb whole chicken for $7.23 is only about 60% meat once the bones and skin come off. The sheet does that math for you. It shows about $0.024 per gram of protein, next to about $0.033 for boneless breast at $3.49 a pound.

4. Does it track my macros and meal prep containers?
Yes. My Macros turns your bodyweight and goal into daily protein, carbs, fat and calories. Goals are lean bulk, bulk, maintain or cut. The Meal Prep Builder shows cost, macros and cooked grams for each container.

5. Does it come blank?
Yes. Both files arrive blank, ready for your own foods, prices and goals. The pictures show example numbers only.

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This tool shows which foods give you the most protein for each dollar. It is for bodybuilders, strength athletes, powerlifters and personal trainers who buy food in bulk.

It has 9 tabs. You enter your prices and label numbers, and it ranks your foods from cheapest protein to priciest. Then it helps you plan meal prep to hit your macros on budget. It works in Google Sheets* or Excel*.

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WHAT'S INSIDE (9 TABS)

Start Here
A 3-step quick start, the color code and a guide to each tab.

Dashboard
8 number cards. They show your daily protein target, planned protein, weekly plan cost, budget left, average cost per gram of protein, cheapest protein on your list, cost per day and spent this month. It also has 4 charts, including your top 10 cheapest proteins.

My Macros
Enter your bodyweight in lb or kg and your goal. Set calories, protein and fat per pound. It works out your carbs for you. It also holds protein per meal and your weekly grocery budget.

Grocery Costing
200 rows. Type the price, package size and label numbers. You get cost per gram of protein, cost per 30 g serving of protein, and protein per $1. Each food gets a rank and a Best Value, Good or Pricey flag.

Meal Prep Builder
12 batches and 150 ingredient rows. You see cost and macros per container, cooked grams per container, and how much of your per-meal protein goal it meets.

Weekly Plan
Your containers plus shakes, eggs and milk, checked against your targets and budget. Flags say On target, Over or Under. A Protein Gap Filler finds the cheapest way to make up missing protein.

Shopping Log
500 rows. Spending by month, store and category. Flags show when something cost more or less than usual.

Yield Guide
30 staple foods with edible yield %, raw-to-cooked weight, and protein per 100 g. It has a calculator so you can weigh a food once and get your own yield.

Settings
Units, food categories, stores, calorie changes for each goal, value levels and tracking year.

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WHO IT'S FOR

• Bodybuilders on a lean bulk, bulk, maintain or cut
• Strength athletes and powerlifters who eat a lot of protein
• Personal trainers who plan meals for clients
• Anyone who buys food in bulk and wants a lower grocery bill

One thing to know: you type in prices and label numbers by hand. There is no app, no barcode scanning and no store price syncing. Yields are typical estimates, since bone weight and cooking loss change by cut, brand and cooking method.

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WHAT YOU GET (INSTANT DOWNLOAD)

• Google Sheets Download Link PDF. Click the link inside and a copy saves to your own Google Drive*.
• Excel* file (.xlsx)
• Instructions PDF. It covers every tab, how to resize cells and how not to delete formulas.
• Both files come blank, ready for your own numbers.
• US units ($ and lb) are set by default. Kg, grams, liters and other currencies work too.

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HOW TO START

1. After you buy, go to your Etsy* Purchases page to get the files. Etsy* also emails you the link.
2. Open the Excel* file on your computer. Or open the PDF and click the link to make your own Google Sheets* copy.
3. Fill in My Macros, then add the foods you buy on Grocery Costing. Build your batches and plan your week.

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NEED HELP?

Send ProFormaGRID a message here on Etsy*. We read every message and will help you sort it out. You can also download your files again any time from your Purchases page.

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THE FINE PRINT

This is a digital download, so nothing will be mailed to you. It is not made to order. Please don't resell, share or copy these files. Copyright ProFormaGRID. All rights reserved.

This tool is for budgeting and meal planning only. It is not medical, nutrition or diet advice. Talk to a qualified professional before you make big changes to your diet.

*Google Sheets, Google Drive and Google are trademarks of Google LLC. Excel is a trademark of Microsoft Corporation. Etsy is a trademark of Etsy, Inc. ProFormaGRID is an independent shop and is not connected to, endorsed by or sponsored by these companies.