Meal prepping has never been my strong suit, but this year I’m committing to one goal: cutting down my daily meal expenses — and now that I’m in the office four days a week, it feels more necessary than ever. With access to a fully stocked cafeteria, plenty of nearby food options, daily coffee runs and even the occasional in-office catering, bringing lunch always felt like an optional (and honestly, inconvenient) extra step.
But, with a new dietitian and meal plan in the mix, meal prepping is clearly the smarter choice. With a bit of patience, some planning and a few reliable kitchen tools, prepping your meals ahead of time can make saving money surprisingly simple.
If you're intimidated by the thought of batch-cooking for the week on a lazy Sunday afternoon, don't be! There are various types of food containers, appliances, gadgets and more that'll help make your meal prepping journey as smooth as possible — even if you're a total beginner.
Shop TODAY talked to registered dietitians and nutritionists to find out how, exactly, meal prepping can help you save money — and they even shared their go-to kitchen products.
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How does meal prepping help you save money?
According to Theresa Shank, MS, RD, LDN, and the owner of Philly Dietitian, meal prepping "places a little bit more intention behind the purchases versus reactionary shopping."
It also helps shoppers buy food in bulk, which can help save money in the long run. "By buying food in larger quantities, you will often find discounts, which can lead to overall savings," says Gabrielle Kishner, MS, RD, CDN. In fact, according to a study conducted by MagnifyMoney, it's possible to save up to 25% while buying in bulk (depending on the products you're shopping for, of course).
A consumer analyst for DealNews.com (Julie Ramhold) once told Shop TODAY about the financial benefits of buying in bulk. She said, "If you were to purchase from a wholesale supplier in bulk, nine times out of 10, the unit price is going to be much lower than if you were to purchase just one of the things you need from the grocery store or a big box store."
Additionally, "you can take inexpensive items and make them into something that agrees with your taste," Jennifer Weis, RD, LDN, tells us.
Lastly, it's usually cheaper than ordering for delivery. Nicole Sohayegh, MS, RDN, CDN of New York City Nutrition, says, "Compared to doing takeout, making your own food is way more affordable." Based on data collected by Forbes, making home-cooked meals is actually five times cheaper than eating out.
Best meal prep containers and bags
Before you start your shopping list and head to the grocery store, you’ll have to stock up on the best meal prep containers to use while storing your food. Registered dietician Valerie Agyeman, RD, LD and founder of Flourish Heights, recommends the following kitchen essentials for your meal prep journey:
- Freezer-safe meal containers: "They are great for batch-cooking soups, chili or full meals so you always have something ready without the last-minute takeout panic."
- Reusable silicone bag: "These are awesome for storing chopped veggies, marinated proteins or even smoothie ingredients, and they save space in your fridge."
- Sheet pans: "They make it simple to roast proteins and veggies all at once."
- Mandoline slicer: "It makes quick work of slicing veggies evenly for salads, stir-fries or casseroles."
- Vegetable spiralizer: "This adds a fun twist and can make food look visually appealing for the kiddos! Try zucchini noodles or sweet potato spirals."
Many experts agree that glass is the best material to look for while buying food containers (versus plastic, which can sometimes "change the flavor of the food in the container," per Shank). Sohayegh goes on to say that "plastic contains hormone-disrupting molecules that we want to avoid, and can leach into our food with or without heat."
Kishner adds that glass containers "are durable, and most are oven, microwave- and dishwasher-safe." She also says that you should "try to look for airtight containers with a secure lid to keep your food fresh."
However, glass isn't the only viable option. Experts also suggest using ceramic, silicone and bamboo containers while storing food. Sohayegh also recommends stainless steel containers for houses with young children because they're more "durable."
Expert-approved containers for meal prepping
Pyrex is a popular pick amongst many of our experts, and this glass container comes recommended by Weis. She says, "Pyrex storage containers could be good because if you break one or lose a lid, you can just go and buy the lid. It might be an initial outset of money...but they last a while and you can buy them incrementally."
Not only does this option have an airtight seal, but it's also separated with three dividers to keep food portions separate (if preferred).
Lorraine Kearney RDN, CDN and the CEO of New York City Nutrition, is also a fan of stainless steel food storage containers. She tells us, "Stainless steel containers are a great lightweight alternative to glass containers when traveling with food."
This set includes three containers of different sizes with matching stainless steel lids. Plus, they're resistant to rust.
Kishner is a fan of Stojo containers, and it's clear as to why. Not only are they microwave-, freezer- and dishwasher-safe, but they're also leakproof. Most importantly, they're collapsible, meaning you can simply push the container down and snap it into place to create more storage room in your lunch bag when you're done eating.
If you’d prefer storing meals and ingredients with bags instead of containers, you can do so with the help of this Stasher bags which also comes highly recommended by Weis. She says, “Stasher bags are also something that I use when I cook. You can cook large batches of rice, for instance, or large batches of quinoa, or beans... “
This upright leakproof bag can even be labeled with a dry-erase marker, which is a huge meal-prepping plus when it comes to organization.
However, Weis advises using unscented dish soap and detergent while washing these bags, as they could “take on the smell” of scented options.
This food storage set comes recommended by Sohayegh, who also suggests using bamboo containers while meal prepping. This set, in particular, is made with glass along with leakproof bamboo lids that can even double as mini cutting boards, per the brand.
This set of five Pyrex containers also comes recommended by Weis, and it's ideal for anyone meal prepping for the entire work week. Unlike the previous Pyrex mentioned, these aren't sectioned by dividers, making them ideal for main dishes that you don't mind mixing. These also feature the brand's "Write + Erase" lid labels, which means keeping track of each meal will be simple.
Shank presents ceramic as another food container option (along with glass). Although this set wasn't specifically recommended by her, it still fits the bill. Each bowl is designed with ceramic that's decorated with bright floral designs, and they all include ventilating lids (which the brand advises to remove before use in the oven).
Editor-favorite containers for meal prepping
This glass container may be small, but it’s incredibly effective. I’ve [Espinal] been using it for a year, and it keeps all my meals stored efficiently. Plus, it helps me stay on track with portion control, which I really appreciate.
Former associate editor Sierra Hoeger is a pro at meal prepping and loves this one for its leakproof feature. "These have quickly become my new favorite container because of its very obvious seal that promises and proves to keep food fresh for longer than any of my other containers. The best example I can give: You know how cucumbers soil very quickly? After a few days of being sliced, they develop a slimy sort of film over them. I was able to keep them for a week and a half in this container, proving it helps food stay fresh for longer periods of time," she explains.
Associate social media editor Dani Musacchio loves the entire Voila collection from Tupperware for its resistant glass and lids. "Yes, Tupperware makes glass storage containers now — and they are incredible. Not only are they perfect for prepping and storing, but you can also bake and reheat food in them. I love how the lids seal tight and have a built-in vent for microwaving," she says.
Writer Emma Stessman used to own this Bentgo lunch box and she says she would buy it again. "The bottom compartment is big for the main part of my meal, and the top one is sectioned off so I can keep my foods separate. Also love that it’s all microwaveable and comes with utensils! Perfect for my office lunch," she says.
I [Espinal] recently picked up these mug‑shaped containers on Amazon, and I’m obsessed with their vintage vibe. They come with bamboo lids and a gold spoon — the aesthetic is everything. I’m planning to use them for overnight oats, yogurt and drinks.
Deputy managing editor Jess Bender takes her meal condiments seriously, and this mini Hydro Flask won't spill her dressing in her bag. While she was debating the teeny tiny size, she went for it. "I decided to challenge myself and figure out a proper use case for it when I eventually received a sample. After weeks of staring at it gathering dust on my kitchen counter, I eventually decided that it might make for a good to-go vessel for a vinaigrette for a work lunch. Wouldn't you know it, it's the perfect size for a single serving — no more wet desk salads in my future going forward!"
Associate editor Allie Wise owns this chic container from Modern Picnic (along with several chic bags, too). "I absolutely love these food containers from Modern Picnic so much I gifted them to my mom. They are microwave-safe, leakproof and extremely durable. I use them for fruit mainly, and they are great if you decide to take your work to lunch. Easy to slip in your work bag or purse and won't open! "
Other helpful meal prep tools
Aside from containers and food storage bags, experts recommend various kitchen necessities to help make meal prepping as seamless as possible.
Some of these tools, according to Kishner, include "a cutting board, chef’s knife, spatulas, measuring cups and spoons, mixing bowls, as well as some pots, pans and baking sheets."
The list can be ongoing, depending on your shopping list and skill level. Below are a few helpful tools to start with.
According to Weis, "A garlic press has been helpful because you don’t have to chop the garlic super tiny..." She personally prefers this OXO version, which "pushes the waste out of the hole so you don’t have to scratch it out each time."
The newer version presented above, which Weis has not yet tried, is made with stainless steel (along with a plastic handle). It's also designed to crush garlic and send it through the basket with ease.
Many nutritionists, including Shank and Kishner, suggest utilizing air fryers while cooking and meal prepping.
Shank recommends this parchment paper, which can act as an air fryer liner, because it can help streamline the process of frying different types of food (like salmon, chicken and veggies) without scrubbing the basket in between each.
She says [about cooking salmon], "The skin sticks to the bottom no matter how hard you spray, so these liners really help you so you’re not standing there scrubbing the heck out of that air fryer."
Another must-have for meal prepping? A simple sheet pan. Shank tells us, "You can put multiple food ingredients onto one sheet pan." Although these weren't recommended by Shank, they'll help while you're cooking large batches of your favorite food during a meal-prep session. Plus, over 42,000 customers on Amazon who've given these five stars must agree.
Shank also suggests using silicone mats while baking with sheet pans to help "expedite the cleanup."
Whether you're a pro meal prepper or just a beginner, the type of knife you're using to cut food is very important. Weis says, "It could be dangerous to use the wrong knife, and if it’s a dull knife, it can also be dangerous."She recommends this dishwasher-safe chef's knife from Victorinox, which "comes very sharp."
If you'd rather air fry your meal-prep portions instead of baking them, this Cosori air fryer was awarded "Best Overall" during testing conducted by Hoeger for our Ranked series.
Bender uses this blender to create delicious dressings and smoothies while meal prepping. "After about a year of use, it's become my go-to whenever I'm whipping up a more complex vinaigrette, a herbaceous pesto or a robust marinade. While it's quite effective at blending, what I like most about this is the small footprint it takes up on the countertop, and that the bundle comes with smaller vessels that are easy to pack up and take with you."
This easy-to-use pressure cooker can help take the stress of cooking away, thanks to its ability to slow-cook over time. Weis says, “The Instant Pot is very versatile, and a lot of people are using it these days...” She continues, “They come in different sizes. And you can make a ton of stuff.”
Beginner-friendly meals to meal prep, according to an expert
Agyeman breaks down easy beginner-friendly and flavorful meals for the week and the ingredients you need. "Pick maybe two proteins, two vegetables and one carb for the week, and build two or three repeatable meals you actually enjoy. You don’t need brand-new recipes every single day, nobody has time for that," she emphasizes.
- Caribbean jerk chicken bowl with jerk-spiced chicken, black beans, roasted plantains, mango salsa and brown rice.
- A breakfast-for-lunch scramble with eggs, turkey sausage, roasted potatoes and zucchini.
- Chicken and vegetable curry with chicken, mixed veggies, coconut curry sauce and cauliflower or brown rice.
- Salmon and veggie lettuce wraps with baked salmon, avocado, sautéed peppers and dark leafy greens like spinach or kale.
- Grain bowl with quinoa, roasted vegetables, chickpeas, spinach and a drizzle of tahini or dressing.
Frequently asked questions
While everyone's skill levels surrounding cooking are different, experts seem to have similar advice for meal-prepping beginners: take it slow.
"Taking meal prep in stages first versus starting at the finish line is going to be so much more sustainable and confidence boosting," says Shank.
Weiss tells us, "I would start by being very honest with yourself and assessing what you really need."
While the exact date comes down to preference, Kishner tells us that "many people enjoy dedicating one or two days a week (for example, Sunday and/or Wednesday) to experiment in the kitchen and prepare their meals for the week."
Weis provides a meal-prepping hack that anyone can try if they're hoping to cut down the cost even more: "If you have a friend who is also doing this similar journey, buying in bulk and dividing it may be a good way to go. Because if you buy larger amounts of something, the price can come down...instead of needing smaller amounts and paying a premium for it."
Not much. Of course, cooking in large spaces is typically easier than cooking in small ones, but that doesn't mean it can't be done.
Sohayegh says, "Someone with a chef's kitchen will be able to meal prep differently compared to someone in an urban area with a kitchenette. However, don't let this discourage you." She continues, "Meal prep can be done by anyone in any kitchen, as long as you are open to getting creative."
One thing Agyeman highly recommends is to make good use of the freezer. "Freezing extra soups, chili, cooked proteins or full meals in single portions gives you built-in backup meals, which can really help prevent last-minute takeout or skipped meals," she says.
As for don'ts, Agyeman says to never skip nutritious snacks. "Planning small, easy-to-grab snacks throughout the day helps keep energy steady and prevents that starving feeling that leads to poor choices."
How we chose
Before choosing products, we interviewed licensed dietitians and nutritionists who recommended specific food-storage containers as well as kitchen gear to help with the meal-prepping process. Additionally, we asked our editors to share their favorite kitchen tools and accessories for meal prep.
Meet the experts
At Shop TODAY, our reporters interview a range of qualified sources and experts to capture a wide scope of perspectives on meal prepping. We also ensure that all expert guidance and recommendations are provided independently and without any undisclosed financial conflicts of interest.
- Theresa Shank, MS is a licensed registered dietitian based in Philadelphia, Pennsylvania, and owner of the company Philly Dietitian LLC.
- Jennifer Weis is a licensed registered dietitian based in Philadelphia, Pennsylvania, who earned a spot at Philadelphia's top nutritionists by Expertise.com.
- Gabrielle Kishner, MS is a registered dietitian and certified dietitian nutritionist based in New York, New York.
- Lorraine Kearney is a registered dietitian and certified dietitian based in New York, New York. She's also the CEO New York City Nutrition.
- Nicole Sohayegh is also a registered dietitian and certified dietitian at New York City Nutrition in New York, New York. She's also a certified lifestyle eating and performance therapist.
- Valerie Agyeman is a registered dietician and the founder of Flourish Heights, an online site focused on women's health.
