Sunday meal prep: the practical guide

Passaggi

1. 1

   Plan before you shop

   Pick one grain (spelt, rice, quinoa), two proteins (a pulse plus meat, fish or tofu) and three seasonal vegetables. Buying without a plan is how you end up with waste and five identical dinners. Keep the week's recipes in Memotaste so the ingredients are in front of you while you shop.

2. 2

   Batch the grain (20 min)

   300 g of spelt in 900 ml of boiling salted water, 25 minutes. Cool it under running water, toss it with a little oil so it does not clump, and divide it into three 200 g containers.

3. 3

   Cook the protein alongside (30 min)

   While the grain cooks, prepare the protein and check it is done by the right test for that food, not only by the timer. Cool portions quickly, and freeze whatever you are not going to eat in the next couple of days.

4. 4

   Roast vegetables on one tray (30 min)

   Cut vegetables with compatible cooking times and roast them until done. Afterwards, do not leave them at room temperature for more than two hours: cool them and store them in clean, closed containers.

5. 5

   Make two versatile sauces (10 min)

   Sauce one, creamy: Greek yoghurt, lemon, mustard. Sauce two, a dressing: oil, vinegar, herbs. Make small amounts, refrigerate them straight away, and follow the storage advice for the most perishable ingredient in them.

6. 6

   Assemble in five minutes

   Grain, protein, roasted vegetable, sauce. Change only the sauce and add one or two fresh things — rocket, feta, toasted hazelnuts, avocado — and each evening looks like a different dish.

Fonti e verifiche

• EFSA — Proper food handling (consultata il 2026-08-16)
• Italian Ministry of Health — food safety at home (consultata il 2026-08-16)

Domande frequenti

How long does meal prep keep in the fridge?

There is no single answer for every food. Cool cooked food without leaving it out for more than two hours, keep the fridge below 5°C, and follow the guidance for the specific ingredients. If you are not eating it soon, portion and freeze it, and thaw it in the fridge.

Which containers should I use?

Clean, undamaged, sealable containers declared suitable for food contact and for the use you have in mind. Glass and suitable plastic both work; check each one for fridge, freezer, microwave or oven before you assume it.

Does this work for two people?

Yes, doubling the amounts. Two portions of protein, two of grain, one large tray of vegetables. Cooking times do not change — batch cooking scales well — and the cost per portion drops further.