Must-Have Tools for Kitchen Confidence
As a self-proclaimed #mealprepqueen, I have tested many gadgets, pans, machines, utensils, containers, and a variety of cookware…and found my absolute favorites. The biggest bang for your buck, the ones that make meal prep and cooking more manageable. To sum it up, I put in the work so you didn’t have to!
Most of my clients initially have a mindset around healthy food as hard, expensive and bland. Which, I understand because I used to think that too! But, with the right tools and hacks, you can get confident in the kitchen as you find optimal health through blood sugar bliss!
Recently, I’ve put a bigger focus on ensuring the cookware and containers I use are non-toxic, safe, and don’t leach any harmful chemicals into my made-with-love food. This was a strong priority for optimizing my hormone health prior to pregnancy but continues to be a strong standard for all my clients, too.
I linked my must-haves below for meal prep ease, and to make cooking a breeze!
Tools for Kitchen Confidence
The right gear shrinks decision fatigue and speeds up cooking at home. Here’s my essential kitchen lineup—budget‑friendly, low‑maintenance, and perfect for high‑protein, low‑glycemic meals that actually fit real life.
Ninja 4-Quart Air Fryer
Weeknight hero. Crisp salmon, roasted potatoes, or homemade chicken nuggets in minutes with minimal oil. Batch‑cook veggies while a baking sheet in the oven handles overflow. Easy clean, big payoff.
Caraway 7-Piece Non-stick Ceramic Cookware
Non‑toxic, gorgeous, and truly non‑stick—great for delicate eggs and flaky fish. For deep browning, pair your set with one stainless steel skillet so you can sear, deglaze, and build flavor without fuss. Plus, the baking sets can’t be missed, either—I love their cupcake tins!
Primal Palate Organic Spices
No sugar, just clean, bold blends that make simple food sing. A serious upgrade for sheet‑pan chicken, scrambled eggs, and roasted veg—flavor without added junk.
Cuisinart Immersion Blender
Sauces, soups, and quick mayo right in the pot (fewer pots and pans to wash). Blitz tomato soup, blend ranch, or puree baby food without hauling out a big blender.
ThermaPro Meat Thermometer
Juicy chicken, perfectly pink salmon, no guesswork. Hitting safe temps keeps proteins tender and prevents overcooking—key for the “add protein to everything” lifestyle.
Silicone Cupcake Pan
Not just cupcakes. I bake a week of egg cups, portion meatloaf bites, or freeze pesto cubes. Pops food out cleanly and wipes down fast.
Glass Meal Prep Containers
Oven‑safe, microwave‑safe, and divided so components don’t mingle. Portion grains, greens, and protein for grab‑and‑go lunches.
Stasher Silicone Re-Useable Bags
Leakproof, dishwasher‑safe storage for snacks, fruit, or marinating chicken. Durable, space‑saving, and endlessly reusable. Variety of sizes linked here!
OXO Salad Spinner
Dry greens = dressing actually sticks. Wash once, spin, and you’re prepped for chopped salads all week.
Chef Knife
If you buy one splurge item, make it a sharp chef’s knife. Faster, safer chopping means more veggies on the plate. Pair with a quick hone for daily tune‑ups.
Cutting Board
A roomy, grippy cutting board (wood or BPA‑free plastic) keeps prep tidy. I like one with a juice groove for carving roasts and a thinner board for fruit.
Stainless Steel Pots & Pans
Indestructible workhorses for searing, simmering, and deglazing. Stainless steel heats evenly, moves from stovetop to oven, and builds that flavorful fond for pan sauces.
Cast Iron Skillet
The original multi‑tool. Cast iron holds heat like a champ for steak, fajitas, or crispy‑edge frittatas. Oven‑to‑table and nearly non‑stick when seasoned.
Food Processor
Your time saver for cauliflower rice, energy bites, shredded slaw, and nut‑crusted salmon. A compact food processor cuts prep from fifteen minutes to five.
Prep Essentials: Mixing Bowls, Measuring Cups & Spoons, Garlic Press, Baking Sheet, Kitchen Utensils
Nesting mixing bowls keep prep organized. Measuring cups and measuring spoons ensure consistent results (and macros). A sturdy garlic press speeds flavor. A rimmed baking sheet is your sheet‑pan supper MVP. Round it out with durable kitchen utensils—tongs, spatulas, and ladles—for smooth workflows.
Invest in a few of these, and dinner stops feeling like a puzzle and starts feeling doable—protein-forward, veggie-heavy, and weeknight-friendly.
So as you can see, cooking nutrient-dense meals doesn’t require fancy gadgets or overly expensive cookware. Invest in a few good utensils and tools, and you’ll be set for cooking with confidence!
Sneaky, yet Nutrient-Dense Shortcuts
Another one of my favorite meal prep hacks? Let it be easy. There is no reward for a hard meal but wasted time. If there is a way to substitute something that makes my life a little bit easier (and doesn’t take away from the health or nutrition of the meal I’m making) – I’m doin’ it!
Think of how much time you save buying pre-shaved frozen cauliflower rice, instead of getting a whole cauliflower and ricing it yourself; or buying a pre-made dressing (that fits my standards of a healthy oil base; avocado or olive oil) instead of having to whip up a DIY version each night.
I also have a section on my blog that lists some of my favorite healthy swaps and grab-n-go foods!
Here are some of my favs to consider for sneaky time savings!
Cauliflower Rice
In my opinion, it’s just as good as the real thing – just a little easier 🙂 Furthermore, it’s lower in carbs and higher in fiber. Blood sugar win!
Primal Kitchen Dressings
Flavorful and delicious sauces that will cut some time off of your meal-prep, but are still healthy like homemade dressings!
SafeCatch Tuna Pouches
For when you want a quick protein source to throw on top of a prepped salad. I mix mine with mashed avocado or hummus to get it nice and creamy, then smear on some cucumber rounds. So easy and so good!
EggLife Wraps
A great low-carb, high protein and quick option for breakfast, lunch or dinner prep! In fact, you can use EggLife wraps instead of bread, tortillas and even pasta!
Zucchini Spirals
For that delicious zoodle dish you’re wanting to make – but saves the time of actually zoodling!
Thrive Market
This is probably my favorite sneaky shortcut of all…sometimes life is a little hectic, and the last thing I want to do is grocery shop. Ordering pantry staples, blood sugar friendly snacks and fun new finds on Thrive Market is one way I ensure kitchen confidence for myself. Set up a recurring monthly order and you’re good to go on staples like sauces, seasonings and snacks!
Kevin’s Natural Foods
When you’re looking for a clean source of protein in a pinch, thank goodness for Kevin’s. I like to use these as a meal starter because the flavors are fun and can easily be paired with frozen veggies and cauli rice for a meal!
The New Primal Meat Sticks
If you haven’t seen me pulling jerky out of my purse, where ya been?? But really, a high quality meat stick is the perfect source of protein for on the go snacking.
Gluten-Free Pancake and Waffle Mix
Sunday breakfast and meal prep isn’t complete without protein pancakes or savory gluten-free waffles. We batch prep these to pair with sausage and veggies during the week for an easy, yummy breakfast ready to go!
Still feel unsure about ways to make easy, nutritious meals? Work with me, and I’ll help you build simple meals that are customized to your lifestyle and goals! If you’re looking for more VPFC inspiration, make sure and follow the @whitnessnutrition Instagram for dietitian approved eats and fun new finds!
