For starting plants that you want to transplant into regular garden beds Taller containers are best, you want to be able to plant these out and have the roots go deep
enough to help reduce the amount of watering needed to keep them growing well.
Shallow containers promote root spiraling so you end up with a compact root ball that will never expand out unless you do some root cutting and tweezing as you plant them out.
To really give plants a kick in the roots you want to
water them with a solution that contains things like B-12, Iron, calcium, and other minerals, other vitamins don't hurt either.
I like to make use of out of date multi-vitamin/mineral tablets for this, just dissolve up to 6 in a gallon of water then dilute 1:10 and use that to water in each of the transplants.
You can even make it up once a month for a monthly booster dousing.