You do not need a kitchen full of equipment to meal prep. A handful of reliable basics will do most of the work, and the rest is optional. This guide separates the tools that tend to be useful from the ones that are nice to have, so you can build a kit gradually.
Start with what you already have
If you are new to prepping, try one or two sessions with your existing pots, pans and containers. You will quickly find out what slows you down, whether that is slow chopping, too few containers, or a crowded oven. Buy to solve those problems rather than to match a photo. Our beginner plan for prepping a week of meals shows what a typical session looks like.
Knives and cutting boards
Chopping is where much of the time goes, so this is often the best place to spend.
- A chef’s knife around 8 inches handles most tasks. Many cooks find that an affordable, well-regarded knife that you keep sharp does more good than an expensive one that is dull.
- A small paring knife helps with trimming and peeling.
- A large cutting board gives you room to work. Boards with a juice groove help with raw meat. Using a separate board for raw meat and for vegetables is a common food safety habit.
Cookware and bakeware
- Rimmed sheet pans are arguably the most useful prep item. They roast vegetables, proteins and potatoes at the same time.
- A large pot for grains, soups, beans and pasta.
- A large skillet for stovetop proteins and stir-fries.
- A baking dish for casseroles and baked oats.
- A muffin tin is handy for egg muffins and portioned snacks.
Parchment paper or reusable silicone liners make sheet-pan cleanup easier.
Containers
Containers are the part you will use most, so it is worth choosing them thoughtfully.
- Glass containers can usually go from fridge to microwave or oven (check the manufacturer’s guidance for temperature limits) and do not tend to hold odors or stains. They are heavier.
- Plastic containers are lighter and cheaper, which suits packed lunches. Look for ones labeled microwave-safe, and replace them if they warp or crack.
- Compartment containers keep wet and dry foods apart.
- Small sauce containers let you pack dressings separately so salads stay crisp.
- Freezer-safe containers or bags for soups and batch meals; leave a little room for expansion.
Choose a few matching sizes with lids that fit, since mismatched lids are a common frustration. If you pack lunches for children, see our ideas for bento lunches picky eaters will eat, and for hot meals, insulated food jar recipes.
Small appliances
None of these are required, but some save real time.
- Rice cooker: hands-off grains, and many models keep rice warm.
- Slow cooker or Instant Pot: useful for beans, shredded meats, soups and chili while you do something else.
- Air fryer: quick crisping for vegetables, tofu and chicken in small batches.
- Blender: for sauces, soups and smoothie packs.
If your counter space or budget is limited, pick the one that matches the way you cook most often.
Small tools that earn their place
- Digital kitchen scale for portioning protein or grains consistently. It is especially useful if you track portions, as in meal prep for athletes.
- Instant-read thermometer to check that meat is cooked through, which supports food safety.
- Measuring cups and spoons.
- Vegetable peeler, box grater and kitchen scissors.
- Mesh strainer or colander for washing grains and draining beans.
- Masking tape and a marker for labeling dates.
What to skip, at least at first
- Single-purpose gadgets you will use once or twice a year.
- Large sets of containers in many sizes, before you know which you use.
- Pricey multi-piece prep systems when a good knife and board would do.
Is meal prep cheaper?
Often it can be, mostly because you waste less food and buy fewer last-minute meals. Savings vary with what you cook and where you shop. Containers and gear are an upfront cost, but they tend to last. Cooking with inexpensive staples such as beans, rice, eggs, frozen vegetables and seasonal produce usually keeps costs down.
Is prepping for four days safe?
Cooked food is commonly advised to be eaten within about three to four days when stored in the refrigerator, so four days is near the upper end. Cool food quickly, keep your fridge cold, and freeze extra portions for later in the week. People who are pregnant, older, or have weakened immune systems are usually advised to be more careful, so check local guidance.
Best foods to include in meal prep
Foods that reheat well and hold their texture are the easiest: roasted vegetables, rice, quinoa, beans, lentils, chicken thighs, meatballs, soups and stews. Delicate greens, fried foods and some sauces are better added fresh or packed separately.