If you’re serious about your fitness goals, you already know that nutrition is half the battle. But between work, training, and life’s endless demands, who has time to cook healthy meals every single day? That’s where meal prep comes in. Dedicate a few hours on the weekend, and you’ll have nutritious meals ready to grab all week long.
The secret to successful meal prep isn’t just dedication, it’s having the right tools. The proper equipment can turn a tedious chore into a streamlined system that saves you hours each week. Let’s explore the essential tools that will transform your meal prep game.
The Foundation: Quality Food Storage Containers
Your containers are the backbone of any meal prep system. Invest in the wrong ones, and you’ll deal with leaks, stains, and warped lids. Choose wisely, and they’ll last for years.
Glass containers are the gold standard for meal prep enthusiasts. They’re microwave-safe, dishwasher-safe, and won’t absorb odors or stains from your food. Glass also heats evenly, so your reheated meals taste better. Look for sets with snap-lock lids that create an airtight seal. The initial investment is higher than plastic, but they’re virtually indestructible and better for your health.
Click here for Premium Glass Meal Prep Containers Set
For those who need lighter, more portable options, BPA-free plastic containers are worth considering. Modern high-quality plastic containers are leagues better than the old takeout containers you might be tempted to reuse. Look for sets specifically designed for meal prep, with compartments to keep different foods separated. This is perfect for keeping your proteins, carbs, and vegetables distinct until you’re ready to eat.
Click here for Compartmented Meal Prep Containers
Batch Cooking Champion: A Reliable Slow Cooker
Want to prep an entire week’s worth of protein while you sleep or work? A slow cooker is your answer. Toss in chicken breasts, lean beef, or even a whole batch of pulled pork in the morning, and return home to perfectly cooked, tender meat that shreds easily for multiple meals.
Modern slow cookers come with programmable timers and automatic “keep warm” functions, so you don’t have to worry about overcooking. The set-it-and-forget-it nature means you can prep other components while your protein cooks itself. This tool alone can save you 2-3 hours of active cooking time each week.
Click here for Programmable Slow Cooker
The Speed Demon: High-Powered Blender
A quality blender is non-negotiable for focused meal prep. Beyond the obvious smoothie applications, a powerful blender opens up a world of meal prep possibilities. Make large batches of protein smoothie packs that you can freeze individually, blend homemade salad dressings and sauces in seconds, or create creamy soups.
Look for a blender with at least 1000 watts of power. This ensures it can handle frozen fruits, ice, and tougher ingredients like raw vegetables without struggling. Many high-end blenders also come with individual blending cups, perfect for making single-serve smoothies without dirtying a large pitcher. I’ve had a Nutribullet more many years and its still going strong.
A hand/stick blender is also very handy particularly for soups and sauces that you can blend in the pan. I have the Philips one linked below which is long lasting and does a brilliant job. It is worth spending money of hand blender. I have been through many cheap ones.
Click here for high power blender
Click here for Philips hand/stick blender
The Game Changer: Digital Food Scale
Consistency is key in meal prep, especially when you’re tracking macros or working toward specific fitness goals. A digital food scale takes the guesswork out of portions. Instead of eyeballing what “4 ounces of chicken” looks like, you’ll know exactly what you’re consuming.
Modern food scales are incredibly affordable and take up minimal counter space. Look for one with a tare function, which lets you zero out the weight of your container so you’re only measuring the food itself. Many models can switch between grams, ounces, and pounds, making it easy to follow any recipe. The link below is the digital scales I used which are excellent and use for many things in the kitchen.
Click here for Digital Kitchen Scale with Tare Function
Veggie Prep Saviour: Food Processor
Chopping vegetables for a week’s worth of meals can easily eat up an hour of your prep time. A food processor reduces this to mere minutes. Shred an entire head of cauliflower for cauliflower rice in 30 seconds. Slice bell peppers, onions, and mushrooms in uniform pieces without shedding a single tear.
While you can certainly prep successfully without a food processor, it’s the tool that most people wish they’d bought sooner. The time savings are substantial, and you’ll find yourself eating more vegetables simply because prep isn’t tedious anymore.
I have the Cuisinart Mini Prep Pro linked below. It is small, but does an amazing job, chopping and even mincing chicken. You may need to work in batches, but it can be stored away in a draw of small cupboard.
Click here for Cuisinart Mini Prep Pro
Old School – The Do It All knife
A good knife elevates your cooking and makes preparation much easier and fun. One knife can do everything—dice onions, slice bread, carve chicken, cut a pizza—so you only need to buy one.
I don’t mind a bit of chopping and have a Global G2 – 20.5cm Cooks Knife. It’s pricey but excellent, and it will last a lifetime. You’ll not regret it and wonder why you have been using rubbish knifes for so long.
Click here for the Global G2 Knife
Keep it Fresh: Vacuum Sealer
If you’re meal prepping more than 3-4 days in advance, a vacuum sealer can extend the freshness of your food significantly. By removing air from storage bags, you prevent freezer burn and oxidation that degrades food quality. This is especially valuable if you batch cook proteins or want to freeze individual meal portions.
Vacuum-sealed meals can last 3-5 times longer than food stored in regular containers. This means you can prep larger batches less frequently, or take advantage of sales to buy and freeze proteins in bulk.
Putting It All Together
Meal prep doesn’t have to be complicated or time-consuming when you have the right tools. Start with quality containers and add other tools based on your specific needs and cooking style. You don’t need everything at once, but each addition will make your process smoother and more efficient.
The upfront investment in these tools pays dividends in time saved, money saved on takeout, and progress toward your goals. When healthy, portion-controlled meals are always ready in your fridge, you’re far less likely to derail your nutrition plan with last-minute poor choices.
Remember, the best meal prep system is the one you’ll actually use consistently. Choose tools that match your lifestyle, start simple, and build your arsenal over time. Your future self, standing in front of a fridge full of ready-to-eat healthy meals, will thank you.
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