I’m a Nutritionist: The ONLY $100 You Need to Spend on Meal Prep Essentials to Cook Healthy, Delicious Meals

Planning and preparing your meals ahead of time can help you eat a healthy, balanced diet that supplies your body with all the essential micro and macronutrients necessary for a long and healthy life. (1)

However, meal prepping isn’t as easy as one might believe. Without proper equipment, you’re looking at hours upon hours standing in front of a stove and a heap of dishes to wash after you’re done. Thankfully, there’s a solution.

I’ve been prepping my meals for a long time now, and over time, I’ve gathered a few meal-prep essentials that make the entire process quick and effortless. The best thing? All of them combined cost less than $100.

7 Kitchen Essentials for Meal Prepping

Here is the list of seven kitchen essentials I spent less than $100 on that I use weekly to prep my meals:

1. Rice Cooker ($20) — Buy on Amazon

A rice cooker is my most valuable possession. Jokes aside, it is an invaluable tool for meal prepping, especially if you’re a fan of grains.

I eat a lot of rice, and having the ability to enjoy perfectly cooked rice every single time without ever monitoring the pot helps free up my time to focus on the other meal-prepping tasks.

But rice isn’t the only thing you can cook in a rice cooker. You can also cook quinoa and oats and even steam your veggies. And if you’re on a budget, you don’t have to spend $150 on a fancy machine. Amazon has many $20 rice cookers that will do a great job and last you a long time.

2. Air Fryer ($30) — Buy on Amazon

An air fryer was a game-changer for me. My oven wasn’t as good as I needed it to be, and fixing it was expensive, so I got one of these bad boys for $30 last year, and I haven’t looked back since.

The hot air cooks the food perfectly. It gives it that nice, crispy texture similar to frying but without oil.

I mostly use my air fryer to prepare chicken, veggies, and potatoes, but you can put anything in there. I even tried making ribs one time, and they were delicious.

What’s also amazing about the air fryer is that it is ideal for heating food. I don’t have a microwave, and this has saved me so much time and effort when reheating my meals — and that’s without all the pans and pots I didn’t have to wash.

3. Containers ($15) — Buy on Amazon

You are only serious about meal prepping once you have at least one cupboard filled with storage containers of all shapes and sizes. I have a four-pack I got online for $15 bucks, and they’re durable, leak-proof, and BPA-free, so that’s good.

If you can spend a little extra, I suggest buying glass containers. I plan to upgrade mine to glass because it doesn’t retain odors or stains and is much easier to clean. Glass containers are also microwave-safe, so go for glass if you have the budget.

I recommend buying packs of containers. That way, you’ll save a few bucks, get a variety of sizes, and they’ll all fit nicely into your freezer or fridge.

4. Measuring Cups and Spoons ($5) — Buy on Amazon

While you can eyeball the amount of food, accuracy is crucial in meal prepping. Measuring spoons and cups allow you to maintain consistency in your recipes but also meet your nutritional goals and caloric demands.

I use these religiously, whether baking protein bars or prepping a week’s worth of meals, and I believe everyone should, too. The best part is that they cost less than $5.

5. Kitchen Scale ($10) — Buy on Amazon

I cannot imagine life without my digital kitchen scale ($10). A scale is crucial because it allows me to track my macros and control my portion sizes. I’ve maintained the same weight and body fat for years, and I couldn’t have done it without my scale.

The reason you need a scale even though you have measuring cups is to weigh your meat and veggies. While you can measure the grains in a cup, you can’t quite do the same with potatoes.

6. Reusable Storage Bags ($10) — Buy on Amazon

Reusable storage bags are an eco-friendly alternative to single-use plastic bags. They’re perfect for storing snacks, marinating meat, storing chopped veggies, or, in my case, leftover bones so I can make bone broth.

I love using reusable bags for two reasons: they help reduce waste, and I have a small freezer, so containers would take up too much space.

That said, I suggest going for silicone bags, as they’re the safest and easiest to keep clean. A 10-pack will set you back about $10, and you’ll use the bags for a long time.

7. Cutting Boards ($10) — Buy on Amazon

I used to believe a single cutting board was all I ever needed, but I was wrong. Now, I have four, and every Sunday and Wednesday, when I meal prep, I get all four dirty.

I like to keep things separate — I use one board for veggies, one for fruit, and one for meat, which helps speed up the chopping process and keeps my kitchen counter more organized.

I prefer wooden boards, but you can choose whichever one you like. Don’t get caught up in the plastic vs. stone vs. wood spiral because the only thing that matters is what’s on the cutting board, not the board itself.

And yes, you can get a set of wooden boards on Amazon for $10-12.

Blender (A Bonus Gadget) — Buy on Amazon

Buying a blender will set you back at least $30, putting us over the $100 cap, so I decided to put it in a bonus category. Is that cheating? Maybe. However, if you already have some containers lying around and can deal with one cutting board, we’re in the clear.

Anyway, a blender is an excellent device to have if you like smoothies and shakes. Also, if you’re a fan of pottage like I am, a blender will help you make it in less than 30 seconds.

Just make sure you check if your blender can handle hot or hard food before you put it in. I learned that the hard way.

7-Day Meal Prep Grocery Haul Under $100

Not even the best kitchen equipment and gadgets can help you out if you don’t buy the right groceries, so while we’re on the $100 theme, here’s what you can buy for a seven-day meal prep:

Meat

Protein is essential for muscle repair and growth. (2) You can get it from animal and plant sources, but I prefer to get mine from meat (and some nuts). To save money and ensure you get high-quality meat, go to your local butcher shop and avoid buying overpriced packaged meat from the supermarket. Buy it fresh on the day of the prep. The only meat I don’t buy from a butcher shop is tuna, which I buy canned.

I typically buy a mix of chicken breast, ground turkey, and ground beef. Four pounds of meat (which is about $20) gets me through the week, but you can buy as much as you need. It all depends on your dietary needs.

In episode 202 of his famed podcast, The Drive, Petter Attia, MD, discussed the optimal protein intake for adults and addressed his concerns about the recommended daily allowance.

“The RDA for protein is something to the tune of, I want to say, it’s like 0.8 grams per kilogram of body weight, or something pathetic like that. You take an 80-kilogram person, so someone that weighs about a buck seventy-five, and that person should only be eating 65 grams of protein a day, or something asinine like 0.8 to 1. And the reality of it is I think the RDA is predicated on how much protein you need to, like, live versus how much protein you need to thrive. And so, when you look at those data, you realize it’s probably closer to 2 grams per kilogram or about a gram per pound of body weight.”

Vegetables

We need vegetables for vitamins, minerals, and fiber. I know that a carnivore diet is trendy at the moment, but veggies are a must since we’re meal-prepping and going for a balanced diet.

All sorts of veggies are great, but I usually eat broccoli, carrots, bell peppers, cucumbers, lettuce, cabbage, onions, tomatoes (yes, I know it’s a fruit), and potatoes from a local farmer’s market. I also often buy avocados, which I eat with tuna or eggs.

Bulk-buying veggies is a great thing (if you have a freezer to store them). You can also buy frozen vegetables from the supermarket, as they’re often the cheapest and are as nutritious as the fresh ones.

You can buy a ton of veggies for 10–20 bucks, so don’t miss out on them.

Fruits

Fruits are a great source of natural sugars, fiber, and every other essential nutrient. For a budget-friendly haul, I usually pick apples, bananas, oranges, and frozen berries. I choose these because I can eat them raw or make smoothies, shakes, and desserts with them.

As these will hardly be the staple of your diet, you won’t need more than a few of each, so this shouldn’t set you back more than $10.

Dairy

Dairy products provide calcium and protein, which are important for muscle function and bone health. More importantly, dairy products make food taste better.

I can’t imagine a weekly grocery haul without low-fat Greek yogurt, cottage cheese, parmesan, and low-fat mozzarella. I use these for breakfast, burritos, pasta, you name it. They are a bit more expensive than the rest, but thankfully, you only need a little of each.

Of course, if you’re lactose intolerant, you’ll want to look for plant-based alternatives.

Nuts, Grains, and Legumes

Finally, we have grains and legumes—affordable staples that provide all the essential carbs and fiber. My go-to’s are white rice, quinoa, and whole-grain pasta because they’re super nutritious and easy to cook in bulk. I also occasionally add beans, corn, and lentils to my grocery list.

As for nuts, they’re rarely a part of the meal prep, but I frequently snack on them or add them to my morning oatmeal. My favorites are cashews and almonds, but any nut will do.

Benefits of Meal Prepping

We all know freshly cooked meals taste (a little) better, but meal prep is simply too beneficial to be ignored. Here are a few of those benefits.

Time Savings

One of the most significant benefits of meal prepping is the amount of time it saves during the week. By dedicating a few hours to meal prep, you can avoid wasting time cooking during the week, freeing up your schedule.

Ever since I started meal prepping, my days have gotten longer. I gained at least two hours (with all the shopping, cooking, washing dishes, etc.) during the day, which, at one point, allowed me to squeeze in another personal training client in my jam-packed schedule.

Cost Efficiency

Meal prepping can be incredibly budget-friendly. Not only are you reducing food waste because you’re buying exactly how much you need, but you’re also preventing yourself from ordering takeout or going out to eat, which, as we all know, is incredibly expensive.

Ever since I started meal-prepping, the number of times I ordered a burger because I “didn’t know what to eat” dropped significantly. Nowadays, I only eat takeout if I had planned to eat takeout, and that saves me more than a week’s worth of groceries every single month.

Healthy Eating Habits

As is the case with many health-related things, consistency is key. Planning your meals makes it much easier to stick to your nutritional goals and consistently eat healthily.

Having meals prepared in advance makes you much less likely to reach for unhealthy snacks or fast food. Also, you’ll start eating around the same time each day, bringing structure and routine into your diet, meaning you’ll be less likely to skip meals, overeat, or grab whatever’s in the fridge.

Nutritional Control

Meal prepping can help you lose weight, build muscle, or simply maintain your physique. Since you have complete control over the ingredients and portions, you can eat precisely the food you want or need.

This can be super useful for those on a weight loss journey, as it is nearly impossible to count calories if you eat whatever you want. On the other hand, if your meals are pre-made and you know exactly how many calories, proteins, fats, and carbs are in each one, you can maintain control and remain in the caloric deficit.

Wrapping Up

As you can see, with the right kitchen essentials, meal prepping can transform your eating habits and make your life so much easier.

There’s no need to go overboard and spend a ton of money. Start small, get only what’s necessary, and have fun. You can make all sorts of healthy recipes that can last in your fridge for a few days, so don’t be scared to try them.

References:

1. Cena H, Calder PC. Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease. Nutrients. 2020 Jan 27;12(2):334. doi: 10.3390/nu12020334. PMID: 32012681; PMCID: PMC7071223.
2. Pearson AG, Hind K, Macnaughton LS. The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis. Eur J Clin Nutr. 2023 Aug;77(8):767-783. doi: 10.1038/s41430-022-01250-y. Epub 2022 Dec 13. PMID: 36513777; PMCID: PMC10393778.

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