{"id":15326,"date":"2026-01-27T16:48:55","date_gmt":"2026-01-27T16:48:55","guid":{"rendered":"https:\/\/www.pedon.it\/how-to-prep-meals-ideas-and-practical-tips\/"},"modified":"2026-04-12T17:09:18","modified_gmt":"2026-04-12T17:09:18","slug":"meal-prep-weekly-ideas","status":"publish","type":"post","link":"https:\/\/www.pedon.it\/en\/meal-prep-weekly-ideas\/","title":{"rendered":"How to PREP MEALS: ideas and practical tips"},"content":{"rendered":"\t\t
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The art of organising the various meals of the week, planning in advance what to serve at table from Monday to Sunday,\u00a0meal prepping<\/strong>\u00a0is a smart, economic and anti-stress method of\u00a0advance food preparation<\/strong>\u00a0concentrated in one single moment, which is becoming increasingly popular.<\/p>\n

This domestic planning tool that allows you to\u00a0optimise time spent on cooking while also saving money<\/strong>,\u00a0reducing waste and offering variety in dishes<\/strong>, can be quite useful for everyone but is even more strategic in light of the spread of\u00a0flexitarian diets\u00a0<\/strong>(also known as \u201cflexible vegetarianism\u201d), a trend which first took root in the United States and is now establishing itself in Italy.<\/p>\n

Derived directly from the\u00a0healthy and clean eating<\/strong>\u00a0philosophy, these diets favour\u00a0consumption of plant-based foods<\/strong>\u00a0(vegetables, pulses and grains) over animal-based ingredients which are not excluded entirely but eaten occasionally. A healthy yet not extreme trend, it does however involve a little more time in the kitchen in order to introduce some\u00a0variety into the menu<\/strong>\u00a0with different flavours, and suitably\u00a0balance all the nutrients necessary<\/strong>\u00a0for our health.<\/p>\n

Let\u2019s discover, then,\u00a0what is involved in weekly meal prepping<\/strong>\u00a0and how it can help us follow\u00a0a healthy and balanced diet\u00a0<\/strong>without being stuck in the kitchen too long.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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How weekly meal prepping can be useful<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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In practical terms,\u00a0meal prepping<\/strong>\u00a0involves dedicating some hours of your free time, generally at weekends, to the\u00a0preparation of basic meals to be eaten during the working week<\/strong>, so you have them nice and ready; in this way, you can spend less time in the kitchen when you have got a thousand things to do or return from work feeling exhausted and famished.<\/p>\n

It is a practice that may at first seem to require a lot of effort and be restrictive (who wants to dedicate some of their weekend to cooking?), but once you get into the habit, it is certainly more beneficial than burdensome.<\/p>\n

Here are some of the main\u00a0advantages of meal prepping<\/strong>:<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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It saves time<\/strong>\u00a0\u2013 when you work all day, you return home wanting to have some time for yourself and your family, so time to work in the kitchen can be truly scarce: taking advantage of\u00a0meals prepared in advance<\/strong>\u00a0can prove to be a good solution that\u00a0reduces the time needed for housework<\/strong>;<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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It assists healthy eating<\/strong>\u00a0\u2013 if you do not have much time for cooking, there is a risk of consuming excessive amounts of food that may prove unhealthy in large quantities (pasta, pizza, cured meats, sugar, sweets, cheese). In good meal prepping, there is always room for all essential micro and macro nutrients: from fibre in fruit and vegetables to\u00a0plant-based protein in pulses<\/strong>, from complex carbohydrates in\u00a0grains<\/strong>\u00a0to fresh sauces;<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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It saves money<\/strong>\u00a0\u2013 another undeniable advantage of meal prepping is that it removes the need to visit the supermarket every day, a habit that also allows more\u00a0rational and targeted shopping<\/strong>, whereby saving you money;<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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It helps dieting<\/strong>\u00a0\u2013 planning what to eat during the week makes it easier for those on a diet to lose weight, as it means having to eat what is already in the fridge,\u00a0without being tempted to veer from your eating plan<\/strong>.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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How to organise quick and easy meal prepping<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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To take full advantage of the strategic planning of weekly meals by organising a\u00a0healthy<\/strong>,\u00a0efficient and stress-free meal<\/strong>\u00a0planning<\/strong>, avoiding the monotony of endlessly identical lunches and dinners or frozen food, just follow these\u00a05 steps<\/strong>:<\/p>\n

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  1. Before launching into the organisation of meal prepping, consult your daily calendar and draw up a\u00a0weekly menu\u00a0<\/strong>accordingly, deciding which food you will generally eat, day by day.<\/li>\n
  2. Next, note down what you already have in your fridge and freezer, and on this basis,\u00a0make your shopping list<\/strong>, planning how you intend to use each ingredient and trying to use even small left-overs in order to\u00a0prevent wastage<\/strong>;<\/li>\n
  3. Check that you have the right number of\u00a0clean jars and containers in various sizes<\/strong>, to be able to distribute portions.\u00a0<\/strong><\/li>\n
  4. Arrange all the necessary ingredients on the worktop<\/strong>, according to what you are going to prepare: this will help you to focus on the goal without wasting time or energy.<\/li>\n
  5. Decide on your menu,\u00a0starting with vegetables<\/strong>: as fresh products, they should not go off and, for our health,\u00a0should always be eaten in large quantities<\/strong>!<\/li>\n<\/ol>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Meal prepping: practical ideas to make it healthy and effective<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Bearing in mind these simple rules regarding the\u00a0preservation of food<\/strong>\u00a0and helping ourselves with some\u00a0high-quality, ready-to -eat products<\/strong>, the time that we dedicated to meal prepping will be fully rewarded: during the week, there will be\u00a0nothing we need to cook from scratch<\/strong>; it is just a question of defrosting and heating, quickly completing the cook process or putting the various foods together that will be served.<\/p>\n

    Here is what you need to remember to\u00a0facilitate your meal prepping\u00a0<\/strong>to the full extent:<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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    Vegetables<\/strong>\u00a0should be\u00a0cooked in large quantities<\/strong>\u00a0(oven-baked, grilled or steamed) and then stored in the fridge to guarantee a different side dish for each day of the week.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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    If you love pasta<\/strong>\u00a0and cannot live without it, you can\u00a0prepare the sauces in advance<\/strong>, divided into portions and stored in the fridge or freezer according to when they will be used.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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    As it is difficult to preserve pre-cooked pasta without a deterioration in consistency, it is better to choose alternative grain<\/strong>\u00a0dishes (rice, spelt, barley and many more) as a healthy and imaginative option. To be eaten\u00a0hot or cold<\/strong>, they are some of the\u00a0most versatile solutions<\/strong>\u00a0for meal prepping that do not compromise on health, flavour or your figure. Once you have cooked a large batch, cool them immediately by running them under cold water to reduce their temperature, drain well and store in the fridge!<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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    Eggs and cheese<\/strong>\u00a0can be included in meal prepping, as long as they are not eaten too often. While\u00a0eggs<\/strong>, once cooked, can be left\u00a0in the fridge only a couple of days<\/strong>,\u00a0cheese<\/strong>\u00a0can be eaten\u00a0at the end of the week<\/strong>, as it stays fresh longer;<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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    If you follow a\u00a0flexitarian diet<\/strong>, favouring plant-based foods over animal products,\u00a0meat and fish<\/strong>\u00a0will only be eaten occasionally. Remember, however, that\u00a0meat\u00a0<\/strong>can be cooked and\u00a0stored in the fridge for up to 3 days<\/strong>\u00a0(or kept in the freezer, already divided into portions) while\u00a0fish<\/strong>\u00a0will stay fresh in the fridge for\u00a0no more than two days<\/strong>.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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    Pulses and grains<\/strong>\u00a0are an excellent time-saving solution in our weekly meal prep in that they can be prepared in advance and consumed\u00a0ready-to-eat<\/strong>, together with patiently cooked meals. In this way, we do not risk being discouraged by an excessive quantity of food that needs to be prepared nor by a need to sacrifice food types that, together with vegetables and thanks to their countless nutritional benefits, are known as\u00a0the healthiest items in our diet<\/strong>.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Pedon specialises in the field of pulses<\/strong>,\u00a0grains and seeds\u00a0<\/strong>and is a reliable market leader for those who wish to enjoy these food types\u00a0without spending too much time in the kitchen<\/strong>, by offering an innovative way of including them in our everyday diets, also for those consumers who are attracted to the\u00a0practicality\u00a0<\/strong>of meal prepping.<\/p>\n

    Transforming traditional food into original ideas that can be easily inserted in our new daily diets, we bear strongly in mind the category of\u00a0flexitarians<\/strong>, the\u00a0conscious consumers\u00a0<\/strong>whose lifestyle is based on an evolved Mediterranean diet that opts for \u201cplant-based foods\u201d and reduces the consumption of meat in favour of plant-based protein. We offer a range of products in line with the\u00a0Pedon<\/strong>\u00a0philosophy, not only tasty and healthy but also\u00a0time-saving<\/strong>\u00a0and\u00a0easy-to-use<\/strong>, fully aligned with the\u00a0flexible lifestyles<\/strong>\u00a0of our age.<\/p>\n

    Thanks to their\u00a0quick cooking time<\/strong>\u00a0(they are ready in\u00a0just 10 minutes<\/strong>!) and their remarkable nutritional properties, the\u00a0Timesavers\u00a0<\/strong>products can be an excellent ally in a\u00a0dietary strategy<\/strong>\u00a0that aims at offering a new menu every day without having to spend hours in the kitchen or harming your figure or health.\u00a0Super-versatile pulses and grains<\/strong>, ready in the blink of an eye, alone or combined for an even more complete and healthy meal: it is guaranteed that they will be among the most popular of your weekly prepped meals! Among these and worthy of a special mention are the energy-packed\u00a0Mix of pulses and grains<\/em>\u00a0for exceptional soups and broths, and the\u00a0Millet and Lentils with flaxseed\u00a0<\/em>for risotto, as the perfect comfort food to prepare and present as required.<\/p>\n

    Rich in the same properties but with\u00a0no need for cooking<\/strong>, the products in our\u00a0i Pronti<\/strong><\/a>\u00a0range are made with\u00a0steamed pulses and grains\u00a0<\/strong>without preservatives but only a drizzle of extra-virgin olive oil, which can be enjoyed alone or as the ideal solution to\u00a0accompany and complete<\/strong>\u00a0pre-cooked during your meal prep.\u00a0To serve up<\/strong>\u00a0and enjoy for their healthy and tasty goodness: delicious on their own in the\u00a0Pulses range<\/strong>\u00a0(such as\u00a0Mixed Pulses<\/em>,\u00a0Chickpeas and Lentils)<\/em>\u00a0and in the\u00a0Grains<\/strong>\u00a0range (such as\u00a0Bulgur and Quinoa,<\/em>\u00a0and\u00a07 Grains<\/em>), or working together for an enhanced offer in the\u00a0Mixes\u00a0<\/strong>range (Lentils and Ancient Grains<\/em>\u00a0or Chickpeas and Whole-grain Spelt) or exalted in the more recent\u00a0Mixes with Vegetables<\/strong>\u00a0(such as\u00a0Quinoa and Peas with Corn and Carrots<\/em>) to fill up on\u00a0tastiness<\/strong>,\u00a0health and sustainability<\/strong>.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Bibliography<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    1. \u201cMeal Preap: Che cosa \u00e8? Esempi e idee\u201d, Cr_eative \u2013 mangiapositivo.com, Source\u00a0mangiapositivo.com<\/a><\/li>\n
    2. \u201cMeal prep: come organizzare in anticipo i pasti della settimana\u201d, Giorgia Di Sabatino \u2013 La Cucina Italiana, Source\u00a0lacucinaitaliana.it<\/a><\/li>\n
    3. \u201cCome organizzare un meal prep facile e senza stress\u201d \u2013 Ricette al Volo, Source\u00a0ricettealvolo.it<\/a><\/li>\n
    4. \u201cMeal prep, ovvero l\u2019arte di pianificare in cucina\u201d, Laura Castoldi \u2013\u00a0 I Buoni Sani, sani buoni!,\u00a0 Source\u00a0ibuonisani.it<\/a><\/li>\n<\/ol>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

      The art of organising the various meals of the week, planning in advance what to serve at table from Monday to Sunday,\u00a0meal prepping\u00a0is a smart, economic and anti-stress method of\u00a0advance food preparation\u00a0concentrated in one single moment, which is becoming increasingly popular. This domestic planning tool that allows you to\u00a0optimise time spent on cooking while also […]<\/p>\n","protected":false},"author":1,"featured_media":15325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[109],"tags":[],"class_list":["post-15326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-we-win-you-over-every-day"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/15326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/comments?post=15326"}],"version-history":[{"count":1,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/15326\/revisions"}],"predecessor-version":[{"id":15327,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/15326\/revisions\/15327"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/media\/15325"}],"wp:attachment":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/media?parent=15326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/categories?post=15326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/tags?post=15326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}