Guide
Weekly meal prep means cooking the repeating building blocks in one two hour session: grains, legumes, proteins and roast vegetables. They keep three to four days in the fridge and up to three months in the freezer, and each meal is assembled from them in five minutes.
Start with what cooks unattended: legumes in the pressure cooker and grains in water. While they cook, prepare vegetables for the oven or air fryer, and cook proteins last since they are the most delicate to reheat.
Preparing neutral components instead of complete dishes avoids boredom: the same spelt becomes a cold salad at lunch and a soup at dinner, changing only dressing and herbs.
Food should cool within two hours and go into shallow containers, which chill faster. Labelling with the date is the difference between an organised fridge and weekly waste.
| Preparation | Fridge | Freezer |
|---|---|---|
| Cereali cotti | 4 giorni | 3 mesi |
| Legumi lessati | 4 giorni | 3 mesi |
| Pollo cotto | 3 giorni | 2 mesi |
| Pesce cotto | 2 giorni | 1 mese |
| Verdure arrosto | 4 giorni | 2 mesi |
| Sughi e ragù | 3 giorni | 3 mesi |
| Zuppe | 3 giorni | 3 mesi |
One long session plus a short top up mid week covers seven days without eating anything beyond the fourth day of storage.
Losses are modest and mainly affect vitamin C and folate. Steaming or air frying and storing away from light reduces them further.
dietai è uno strumento organizzativo ed educativo. Non elabora piani alimentari personalizzati, non gestisce patologie, gravidanza, allattamento, allergie o intolleranze diagnosticate e non sostituisce la valutazione di un dietista, di un nutrizionista o di un medico.
Le stime di calorie e macronutrienti sono generate da un sistema di intelligenza artificiale (AI Act, Reg. UE 2024/1689): hanno un margine tipico del 10–20% e vanno intese come ordine di grandezza, non come valori da laboratorio.
© 2026 be lead di Gianluca Benvegnù · P.IVA 12310430967 · REA MI-2652994 · Milano
Un progetto be lead · studio di AI applicata, Milano · beleadcreativestudio@proton.me