60-Minute Meal Prep: A 5-Day Base
A focused 60-minute meal prep builds a 5-day base: fewer impulsive choices, less stress, and easier fat loss all week.
Quick Answer:
A 60-minute meal prep session prepares 2 proteins, 1 smart carb, lots of vegetables, and 2 sauces—mix and match for five days of easier weight loss.
Why Structure Beats Motivation
The 2+1+V+2 Base System
0–60 Minute Workflow
Storage, Safety, and Variety
5-Day Rotation Example
Summary
Recommended equipment
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Meal prep containers
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Lunchbox containers
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Digital kitchen scale
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Tool guides
- See recommended tool
Blender
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Air fryer
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FAQ
Can I really prep a 5-day base in 60 minutes?
Yes—prep components (protein, carb, veg, sauces), not fully plated meals. Mixing and matching saves the most time.
How long does meal prep last?
Typically 3–4 days refrigerated. Freeze part of the protein/carb for days 4–5.
How do I portion for fat loss?
Use the plate method: 1/2 vegetables, 1/4 protein, 1/4 carbs (or skip carbs on lighter days), plus sauce.
Best containers and how to avoid dry meals?
Glass containers work great. Keep sauces separate and add them right before eating.
- 1. Quinoa
quinoa (pametni ugljikohidrat)
- 2. Tomatoes
paradajz (sos + volumen obroka)
- 3. Chicken Breast
piletina (meal prep protein baza)
- 4. Yogurt
jogurt (light sos baza)
- 5. Eggs
jaja (drugi protein za 5 dana)
- 6. Tuna
tuna (brzi protein za rotaciju)
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