Essential Meal Prep Tools | Shop Now
This right here is a list of everything that I use in my meal prep setup! You probably have a good amount of this stuff in your kitchen already… but this isn’t your average cooking. It’s meal prep. We’re making a lot of macro-intensive food here.
So just run through my checklist below & make sure you have everything! If you don’t, I have recommendations that balance price & quality since I’ve been doing this for YEARS. At the end of the day, I want you to have a setup that works for you, I just want to make your life easier!
Large Cooking Equipment (~$100 altogether)
2 Large Baking Sheets (~$20)
12-inch cast iron skillet (~$25)
12-inch jumbo cooker (~$30)
9×13 Baking Dish (~$20)
Cheap Cookware (~$40 altogether)
Cheap Pot (for pastas… costs ~$15)
Cheap saucepan (for simmering sauces… costs ~$15)
Mesh Colander (for straining rice & pasta… costs ~$10)
Knives (~$30)
Click here to check out my preferred set (~$50)
The key knives that you need are:
Various Utensils (~$50 altogether)
This looks like a lot, & it is, but you’ll be set for any cooking you do ever again. If you buy your utensils in a set, you can cover literally everything except the liquid measuring cup (don’t ask me why they never thought to incorporate that into any utensils set on the entire internet).
Click here to check out my preferred set (~$40)
Otherwise, you’ll need:
- Rubber spatula
- Turner
- Tongs
- Serving spoon
- Slotted spoon
- Pasta server
- Whisk
- Basting brush
- Can opener
- Potato peeler
- Measuring cups (1 cup, 1/2 cup, 1/3 cup, 1/4 cup)
- Measuring spoons (1 tbsp, 1/2 tbsp, 1 tsp, 1/2 tsp, 1/4 tsp)
- Liquid measuring cup (Up to one cup)
Miscellaneous (~$80 altogether)
Mixing bowls (A set of 3, preferably erring on the side of large… costs ~$20)
Cutting boards (Preferably wood because they more durable & knife friendly… costs ~$20)
Meal Prep Containers (I prefer glass for less microplastics & more durability… costs ~$40)
So there you have it! That’s a super comprehensive list of everything you might need to make any of my recipes (& basically any recipe on the internet).
That was the setup needs, here are some supplemental gadgets I’ve found useful:
Garlic Press (~$15)
- I have an irrational hatred for mincing garlic… but I love garlic so much. I’m talking clusters at a time. This is a must for garlic lovers.
Rice Cooker (~$30)
- I used to cook all of my rice on the stovetop. That’s totally a valid way to do rice. However, I must say that this thing is a GAME CHANGER. You just put the rice in with water, press some buttons, & then it cooks the rice perfectly every time. Rice cookers make life way easier & free up crucial stovetop space.
900W Bullet Blender (~$80)
- I’ve found there is no better way to hit your nutrients goals in the morning than utilizing a blender & making protein shakes. I can’t do the frozen burritos thing, I don’t like meal prepped breakfast foods, but having a big ‘ol high-protein smoothie with fruit is my sweet spot. In fact, I’m working on a line of protein smoothie recipes to help share this strategy with you all! My recommendation is a 900W name-brand blender. I know this is expensive, but I consider it an investment. You buy this, you’ll never have to worry about buying a blender again. Mine is legit over 6 years old & runs like a dream.
Additional 32oz Bullet Blender Cups (~$20)
I hate having to clean my cups in the morning, so I snagged a few extra to always have a supply of clean ones!
Where to Go Next
If you want some behind the scenes content & to follow along with my shenanigans- follow me on the Gram.
If you want to start with strategy—how I structure high-protein meal prep to hit real fitness goals—check out my full meal prep strategy here. I’ll show you how to stay consistent all week long with macro-friendly meals that don’t taste like drywall.
But if you’re ready for the real magic of his blog… let’s get you fueled up. Here’s a taste of the high-protein powerhouses I’ve been cooking up lately:
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
- Garlic Steak Bites with Creamy Mac & Cheese – The ultimate high-protein comfort food—juicy steak, creamy pasta, and insane reheating power.
- Chipotle Honey Chicken Bowls – 53g of protein per bowl with smoky-sweet flavor and lime-infused jasmine rice—perfect for muscle-building meal prep.
- Sun-Dried Tomato Chicken Pasta – High-protein chicken pasta with creamy sun-dried tomato sauce that reheats like a dream.
- Honey Sriracha Meatballs – Sticky, spicy meatballs with 67g of protein per serving. Macro-friendly, meal-preppable, and dangerously good.
- Baked Tandoori Salmon – A bold, high-protein salmon meal prep with warm spices and minimal effort. Perfect for healthy weeknight dinners.
Want to explore more? Head over to the full recipe search page to filter by protein, carbs, and calories. Meal prep doesn’t have to be boring—I’ll prove it every