Frozen Meal Prep: the art of cooking once and eating all week!

Planning meals in advance and storing them in the freezer is not only convenient: it is also a smart strategy for improving your food quality and time management. Here are all the benefits:

• Saving time and money: Just devoting a few hours a week to meal preparation saves time on workdays. You also shop more judiciously, avoiding impulsive and unnecessary purchases.
• Zero waste: According to data from Altroconsumo, household waste can be reduced by up to 50 percent by planning meals and freezing leftovers or excess dishes.
• Control of ingredients: by choosing quality raw materials, you avoid the intake of preservatives, additives or hidden sugars often found in supermarket ready meals.
• Ideal for those on a diet: Whether on a low-calorie, vegetarian or high-protein regimen, frozen meal prep helps you stay true to your nutritional goals, without compromise.

Freezing properly is critical to avoid contamination and maintain nutritional properties:

• Let foods cool completely before placing them in the freezer.
• Divide into portions: avoid thawing more food than necessary.
• Avoid refreezing: do not refreeze food that has already been thawed.
• Always label with date and contents.

Planning weekly meals in advance and freezing them is a smart way to save time, avoid waste and eat healthier, more balanced meals. Here are some recipes that are perfect for the freezer, tasty and easy to make at home:

• Legume meatballs (lentils, chickpeas, beans):

Legume meatballs are a must-have frozen meal prep: rich in plant protein, fiber and micronutrients, they are perfect for those looking for healthy alternatives to meat. You can use red lentils, chickpeas or cannellini beans, combining spices such as cumin, paprika and garlic to enhance the flavor. After baking, let them cool and freeze them in single-serving portions-just heat them up a few minutes for a ready-to-eat, nutritious meal.

• Seasonal soups and velvety soups (pumpkin, cauliflower, peas)

Soups are among the most versatile and freezer-friendly dishes with seasonal ingredients such as squash, peas, carrots, or cauliflower, you can create creamy, light, and satisfying velvety soups. Simply blend everything after cooking with a drizzle of oil and divide into freezer containers. When needed, you'll just reheat them in a pot or microwave to have a hot, healthy dinner ready in 5 minutes.

• Light lasagna with vegetables

Lasagna is no longer synonymous with a heavy dish! In the light version, you can use whole wheat or spelt sheets and light fillings with zucchini, eggplant, spinach or a lentil ragout. After baking, let them cool completely and divide them into portions-they keep perfectly in the freezer for up to 2 months. If needed, you can reheat them directly in the oven without thawing. An ideal solution for tasty and quick lunches, even at the office.

• Protein pancakes

Perfect for breakfast or a post-workout snack, protein pancakes can be made in batches with oatmeal, banana, egg white or protein powder. Once cooked, let them cool, stack them by separating them with baking paper and freeze them in airtight bags. In the morning, it only takes 30 seconds in the microwave to enjoy them as freshly made. You can enrich them with fresh fruit, peanut butter or yogurt for a complete, satiating breakfast ready in no time.

• Brown rice with vegetables and chicken

A meal prep classic, brown rice with vegetables and chicken is a complete and balanced dish. Cook the rice in advance, grill the chicken breast and saute the vegetables to taste. Once cooled, divide everything into single-serving freezer trays. This dish is perfect to take to work or for everyday lunches because it reheats quickly in the microwave and is packed with fiber, protein, and nutrients.