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Kitchen Essentials for Low-Carb / Keto Meal Prep
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items I’m a huge believer in the power of weekly meal prepping—it’s my secret weapon for staying on budget, getting creative with ingredients I already have, and constantly trying new recipes. Since having weight loss surgery, I’ve been focusing on meals t...
Here’s how I do it: Every weekend, I whip up a batch of something delicious—usually four servings. I freeze three and keep one fresh, then rotate through my frozen meals during the week by defrosting them overnight. This way, I get variety without th...
This list includes my go-to equipment, ingredients and staples that make meal prep a breeze. They’re reliable, reheat beautifully, and keep things simple without sacrificing flavour.
Here’s how I do it: Every weekend, I whip up a batch of something delicious—usually four servings. I freeze three and keep one fresh, then rotate through my frozen meals during the week by defrosting them overnight. This way, I get variety without th...
This list includes my go-to equipment, ingredients and staples that make meal prep a breeze. They’re reliable, reheat beautifully, and keep things simple without sacrificing flavour.
Sections
2
Meal Planning & Prepping
Kitchen Essentials
Meal Planning & Prepping
Quick Meal Prep Tips to Get You Started:
Prep Components, Not Just Meals: Don't feel like you have to make a full lasagne. Try roasting a big pan of chicken and chopping a ton of veggies to use in different dishes throughout the week.
Batch Cook Grains: Cook a large batch of rice or quinoa on Sunday, and you've got a versatile base for salads, bowls, and sides all week long.
Use Your Freezer: Double a recipe you love and freeze half for a super easy meal on a night when you have no time to cook.
Invest in Good Containers: Airtight, leak-proof containers are a game-changer. They keep your food fresh and prevent dreaded spills in your lunch bag
While I am big fan of Sistema for leftovers the Pedeco containers are the BEST for meal prepping. You can get the right size, the same lids fit different containers making them more versatile and they are SOLID. I have been meal prepping for 15 years...
Food Storage Containers
While you can wing it with some measurements you need to be exact in others - a good kitchen scale really helps, nothing fancy
Amazon Basics Digital Kitchen Scale
Great for Onions, Garlic, Peppers, herbs, nuts, flax, chia - the list is endless! I use once a week to prep everything I need for the week ahead and to use while I am meal prepping.
Ninja Food Chopper Express
Planning is half the work, use what you have to save time and money - get creative!
Meal Planning Notepad
Keeping your good knives in a drawer is a recipe for a dull blade and a cut finger. A knife block is a total kitchen game-changer, keeping your essential tools sharp, safe, and ready to go for all your meal prep adventures.
Kuisine Chef Knife Set
A good cutting board is essential for a few key reasons. First, it protects your knives by providing a forgiving surface that won't dull the blades. Second, it ensures food safety by providing a clean, sanitary surface and helping you avoid cross-con...
Cutting Boards for Kitchen - BPA-Free
A Great way to get inspired by typing in what you already have in your fridge or pantry and seeing what it suggests!
MyFridgeFood
A quality set of measuring cups and spoons is essential for any kitchen, particularly for meal prepping and baking. Precision is key to a successful recipe, and these tools take the guesswork out of adding ingredients. They ensure consistent results ...
Measuring Cups & Spoons Set
Baking sheets are a kitchen MVP for meal prep because they offer a large, flat surface that makes cooking for a crowd or getting ahead on your weekly meals incredibly efficient. They are perfect for roasting large batches of vegetables, protein, or s...
Nonstick Kitchen Oven Baking Sheets
A spice rack and a well-stocked collection of seasoning blends are essential for making meal prep exciting and delicious. A spice rack keeps your seasonings organized and easily accessible, saving you the time and frustration of digging through a clu...
Spice Rack with Spices
Mixing bowls with airtight lids are a meal prepper's secret weapon. They're incredibly versatile, allowing you to go straight from mixing up a salad or marinade to sealing it up and storing it in the fridge. The secure lids lock in freshness, prevent...
Mixing Bowls with Airtight Lids
Total gamechanger! Pick your fav AI engine - CoPilot, ChatGPT, Gemini (all FREE) and add and tweak the following for a custom free meal plan:
I need help creating a weekly meal plan. Please act as a meal planning assistant and generate a schedule for breakfast, lunch, and dinner for the next seven days.
To make it personalized, please include the following information in your request:
Who are you cooking for? (e.g., one person, a family of four with two adults and two kids)
What are your dietary preferences or restrictions? (e.g., vegetarian, gluten-free, low-carb, no dairy, nut allergies)
What are your food goals? (e.g., eat healthier, lose weight, save money, use up ingredients in your pantry, quick and easy meals)
What ingredients do you already have and want to use?
What kind of time do you have for cooking? (e.g., quick 30-minute meals for weekdays, more time on the weekend for batch cooking)
What kitchen appliances do you have? (e.g., oven, air fryer, slow cooker, Instant Pot)
The more details you provide, the better the meal plan will be. The response should include a daily meal plan, a grocery list organized by store section (like produce, pantry, and meat), and any helpful prep tips.
I need help creating a weekly meal plan. Please act as a meal planning assistant and generate a schedule for breakfast, lunch, and dinner for the next seven days.
To make it personalized, please include the following information in your request:
Who are you cooking for? (e.g., one person, a family of four with two adults and two kids)
What are your dietary preferences or restrictions? (e.g., vegetarian, gluten-free, low-carb, no dairy, nut allergies)
What are your food goals? (e.g., eat healthier, lose weight, save money, use up ingredients in your pantry, quick and easy meals)
What ingredients do you already have and want to use?
What kind of time do you have for cooking? (e.g., quick 30-minute meals for weekdays, more time on the weekend for batch cooking)
What kitchen appliances do you have? (e.g., oven, air fryer, slow cooker, Instant Pot)
The more details you provide, the better the meal plan will be. The response should include a daily meal plan, a grocery list organized by store section (like produce, pantry, and meat), and any helpful prep tips.
Use AI Copilot To Meal Plan!
Dissolvable food labels are a simple but brilliant tool for any meal prepper or home cook. They save you from the frustrating chore of scrubbing off sticky residue left by old tape or permanent labels. You can easily write the contents and date on ea...
Dissolvable Food Labels for Food Containers
Reusable freezer bags are a must-have for anyone who wants to save money and reduce food waste. They provide an airtight, secure seal that protects food from freezer burn, keeping your meal-prepped ingredients and leftovers fresh for much longer. Bec...
Reusable Freezer Bags
Kitchen Essentials
You won't go back after owning a kettle
Cosori Electric - Tea Kettle & Hot Water Boiler For Coffee & Tea
An oil sprayer or dispenser is an essential tool for healthy cooking and meal prep. It gives you precise control over how much oil you use, which can significantly cut down on calories without sacrificing flavor. Instead of an uncontrolled pour, a sp...
Olive Oil Sprayer for Cooking
Count how often you use your oven after buying this!!
COSORI Air Fryer 9-in-1!
When you're serious about meal prepping, a microwave becomes your best friend for quick reheating and defrosting. It's truly essential for making sure your prepped meals are hot and ready in a flash, saving you tons of time.
TOSHIBA Small Countertop Microwave Oven
An Instant Pot is a game-changer for meal prep because it's a multi-talented appliance that saves you a ton of time and effort. Its pressure cooking function can cook tough ingredients like dried beans, whole grains, and large cuts of meat in a fract...
Instant Pot Duo 7-in-1 Mini Electric Cooker
A food processor is the ultimate time-savers for meal prep. They take the most tedious and time-consuming part of cooking—chopping, slicing, and dicing a mountain of ingredients—and do it for you in seconds. Not only do they save you from the repetit...
Food Processor & Vegetable Chopper for Slicing
A saucepan set is a foundational tool for any kitchen, providing you with a range of sizes to handle all your cooking needs. From simmering sauces and cooking grains to boiling pasta and blanching vegetables, having a variety of saucepans on hand mak...
Kitchen Cookware Set
This is my preferred tracker after trying MFP and a few others. Tracking helps me stay on track. This is a free 30 day membership so you can see if its right for you
Nutracheck - 30 Days Free Macro Tracking
Stainless steel colanders and sieves are the unsung heroes of any meal prep kitchen. Their durability and rust-resistant material mean they can handle everything from draining a large pot of pasta to rinsing a big batch of vegetables for roasting. Th...
Stainless Steel Colander Sieves