If you’re looking for ways to meal prep like a boss, then you’re in the right place. Meal prepping can be an intimidating task, but with the right tools and a few helpful tips, it can become a stress-free part of your weekly routine. In this article, we will cover the essential kitchen tools you need to navigate the kitchen like a pro and provide tips to help make your meal prep lifestyle a success.
Kitchen Tools to Help You Meal Prep like an Iron Chef
Large Cast-Iron Pan
A cast-iron pan is a must-have for any serious meal prepper. Not only can you cook everything except for eggs in it, but nothing distributes heat quite like it, and nothing sears meat the way cast iron does. So, if it was good enough for grandma, it’s good enough for you.
Large Non-Stick Pan
Bigger is better! You can always add fewer ingredients to a pan, but you can’t increase its surface area. That’s why you’re going to need a non-stick pan to cook seafood, veggies, and anything you don’t feel like busting out your cast-iron pan for.
Cutting Boards
You will need two cutting boards for all of that meal prep you are going to do – a wooden cutting board and a plastic one (for raw proteins). A large wooden board will handle everything except raw meat and protein, which have bacteria that can breed in the wood and cause contamination. A large surface area will prevent you from chasing veggies on the floor. A plastic cutting board should have rubber around the edges, so it does not slide around when being used to prep for recipes.
Eight-inch Chef's Knife
A good chef’s knife is essential for any meal prepper. 99 percent of the chopping you will do for meal prep can be done with a good chef’s knife. You don’t need to bother buying any other knife besides a paring knife.
Microplane Zester
If you’re a fan of adding citrus flavor to your dishes, then a microplane zester is a must-have kitchen tool. You can zest fresh lemon, orange, or lime over the top of any dish and totally transform the flavor and add a subtle pop of acid. The microplane is also great for grating Parmesan and Pecorino Romano cheese.
Lemon and Lime Juicer
Once you have zested the citrus, you’re likely going to squeeze some juice into something. Instead of using your hands and feeling the burn on that fresh paper cut, you can use a citrus juicer that can squeeze way more juice out than your hands can. Trust us; it’s worth it.
Half-Sheet Tray
Sheet trays are cheap, durable, and a meal prep essential for all of the veggies and chicken you will be cooking in the oven. People always ask how our sheet trays stay so clean. It’s because we buy new ones as soon as the old ones get nasty.
Splatter Guard
Cooking can be a messy business, but you can make the cleanup process less time-consuming by using a splatter guard to cover the pan while you’re cooking. It blocks the oil from going all over the place.
Colander
A colander (or cullender) is a kitchen utensil used to strain foods such as pasta or to rinse vegetables. The perforated nature of the colander allows liquid to drain through while retaining the solids inside. It is sometimes also called a pasta strainer or kitchen sieve.
Measuring Spoons
Cooking accurately doesnt need to be too complicated. A set of measuring spoons can help with making sure you are adding the right amount of oils, spices and seasons.
Measuring Cups
This simple tool can help with measuring out liquids to ensure you are using the correct ammount. You can aquire a set of measuring cups or one large measuring cup that has a range of metrics on the side.
Digital Food Scales
Weighing out your foods will be a critical part of ACCURATE dieting. There can be a lot of unwanted calories added to foods if you are just guessing how much you use. If you are trying to diet accurately, all major calorie dense ingredients should be weighed.
Mixing Bowls
Ceramic bowls are heavy, glass bowls can chip (and also tend to be heavy), and plastic bowls can stain and retain odors, so our ideal mixing bowl is stainless steel. Stainless steel is durable, low-maintenance, lightweight, and can step in as a double boiler.
Blender
Blenders save so much time and effort, especially if you are someone who enjoys a smoothie. There are many different recipies you can create that take less than 10 minutes and taste delicious. A blender can also make it very easy to consume large amounts of nutrients from fruits and vegetables.
Slow Cooker
Are you a lazy cooker? Then a slow cooker is a must. Most the recipes are ‘set and forget’ and when the flavours infuse together, and the ingredients are soft yet tender, the flavours can be amazing.
Probe Thermometer
Never overcook another piece of chicken or meat by using a digital probe thermometer; this gadget stays inside the meat while it’s baking in the oven. It has an alarm that tells you when it has reached the desired cooking temperature.
Meal Prep Containers
Grab yourself a set of microwave safe containers to store all of your prepped meals. You will use them for years and they are great for taking food with you on the road or on day trips.
What about the items in your Panty???
Having a well-stocked pantry is the key to adding flavor.
Spices
Spices are the key to making flavorful meals. Keep a variety of spices on hand, such as smoked paprika, cumin, ancho chili powder, and turmeric.
Oils and Vinegars
Olive oil and vinegar are essential for making salad dressings and marinades. Keep a few different types of vinegar on hand, such as balsamic, red wine, and apple cider vinegar.
Grains
Grains such as quinoa, brown rice, and farro are great for adding texture to meals. Cook a big batch of grains at the beginning of the week and use them in different meals throughout the week.
Canned Goods
Canned goods such as beans, tomatoes, and coconut milk are great for adding protein and flavor to meals.
Nuts and Seeds
Nuts and seeds are a great source of healthy fats and protein. Keep a variety of nuts and seeds on hand, such as almonds, cashews, and chia seeds.
What about the cost?
Here is a basic shopping list:
Kitchen Tools:
- Chef’s Knife (budget): $20-30; (good quality): $100-150
- Cutting Board (budget): $10-15; (good quality): $50-100
- Cast Iron Pan (budget): $30-50; (good quality): $100-150
- Non-Stick Pan (budget): $30-50; (good quality): $100-150
- Measuring Cups and Spoons (budget): $10-15; (good quality): $30-50
- Food Scales (budget) $10-20; (good quality): $30-50
- Mixing Bowls (budget): $20-30; (good quality): $50-100
- Colander (budget): $10-15; (good quality): $30-50
- Oven-Safe Baking Dish (budget): $20-30; (good quality): $50-100
- Slow Cooker (budget): $30-50; (good quality): $100-150
- Blender (budget): $30-50; (good quality): $100-150
Pantry Staples:
- Olive Oil (budget): $5-10 per bottle; (good quality): $15-20 per bottle
- Balsamic Vinegar (budget): $5-10 per bottle; (good quality): $15-20 per bottle
- Soy Sauce (budget): $2-5 per bottle; (good quality): $5-10 per bottle
- Hot Sauce (budget): $2-5 per bottle; (good quality): $5-10 per bottle
- Salt and Pepper (budget): $2-5 per container; (good quality): $5-10 per container
- Spices (budget): $2-5 per container; (good quality): $5-10 per container
- Chicken Broth (budget): $2-5 per can or box; (good quality): $5-10 per can or box
- Canned Tomatoes (budget): $2-5 per can; (good quality): $5-10 per can
- Canned Beans (budget): $2-5 per can; (good quality): $5-10 per can
- Rice (budget): $2-5 per pound; (good quality): $5-10 per pound
- Quinoa (budget): $5-10 per pound; (good quality): $10-15 per pound
- Oatmeal (budget): $2-5 per canister; (good quality): $5-10 per canister
- Nuts and Seeds (budget): $5-10 per bag; (good quality): $10-20 per bag
- Dried Fruit (budget): $2-5 per bag; (good quality): $5-10 per bag
- Nut Butter (budget): $5-10 per jar; (good quality): $10-20 per jar
Note: The prices listed are estimates and may vary depending on the location and brand of the products.
We hope you found value in this list!
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-Simon Jager
Nutritionist / Coach / Trainer
