meal prep, healthy, recipes, vegetarian

HEALTHY MEAL PREP FOR FIT BODIES: VEGETARIAN

Challenge yourself to give up meat for a week of lunches.

Nutrition is half the battle for high-performers, and meal prep is a key strategy for achieving success. Takeout is often loaded with extra oils and high in sodium. And studies show that people who spend more time on home food preparation have a higher-quality diet. That’s why we’re introducing our new healthy meal prep series. The plans to follow support Equinox’s nutritional pillars that functional food should be full of nutrients and free of added sugars to make you feel and perform at your best.

If you’ve never taken a week off from buying lunch, here is an excuse to try it. Each week will have practical cooking takeaways and unlike most meal prep plans, no two meals are the same. Previously, athletes mastered roast chicken, perfected four- and six-minute eggs, learned to make a healthier version of quiche called kuku, assembled delicious kebabs, and got creative with wraps.

This guide was created by Natalie Mortimer and Holly Erickson, the chef duo behind The Modern Proper.

See all of our plans here.

Healthy lunches don’t have to be boring, flavorless grilled chicken or steamed fish. “You can get the lean protein and nutrients you need from a meatless diet,” says Mortimer. And athletes such as ultramarathoner Brendan Brazier and tennis star Venus Williams are proof that plant-based diets can fuel high-performers’ activity in the gym. “This week, we upgrade vegetarian bowls with an Asian-inspired brown rice nori bowl on Monday, a Middle Eastern-spiced hummus bowl for Tuesday and a Mediterranean-flavored bowl on Wednesday. Then, change it up with hearty cauliflower tacos for Thursday and a zesty tahini kale salad for Friday.”

SUNDAY PREPARATIONS:

1.
Shop for all the ingredients and allow two hours to prepare the meals. View shopping list here.
2.
Prepare 3 four-minute eggs and the quinoa.
3.

Make the za’atar- and miso-roasted cauliflower, garlic fingerling potatoes, and spicy roasted chickpeas.

Roasted veggies

FIT CHEF HOW-TO: ROAST PERFECTLY CRISPY VEGETABLES

No matter what you’re roasting there are three key tricks to get the perfect texture. First, slice vegetables into similarly-sized pieces so that they will cook evenly. Shape isn’t as important as consistency of size. Slicing also increases surface area, which gives you that caramelized flavor. Second, make sure you season your vegetables well, whether by olive oil, marinade, or dry spice. Your vegetables should be evenly coated and just a little shiny (you don’t want to drench them in olive oil). Third, always space them evenly on the baking sheet to achieve maximum crispiness.

5.

Assemble the lunches and store in the fridge.

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