Healthy meal prep for fit bodies: week 3

Make a Persian quiche and use it three ways.

Whether at Coachella or the office, high-performers know that meal prep makes a difference. 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.

This month’s guide is created by Katzie Guy-Hamilton, chef and director of food and beverage at Equinox.

See all of our plans here.

In week one, the meals centered around juicy roast chicken. Week two incorporated the perfect four- and six-minute eggs. This week, try your hand at a healthier version of quiche known as kuku.

“This week is a culinary tour around the world,” says Katzie Guy-Hamilton, chef and director of food and beverage at Equinox. “Start the week off in Iran with kuku, a Persian egg tart, used three ways (as a salad with watermelon on Monday, combined with faux noodles on Tuesday, and in a wrap on Wednesday). Then, head to Japan on Thursday, thanks to a warm summer soup made with translucent noodles that soak up the flavorful miso-packed broth. Finally, end the work week in India, with fresh corn dosa, a thin, crêpe-like pancake.”

Sunday Preparations:

Shop for all the ingredients and allow two hours to cook. View shopping list here.

Start with the kuku for Monday, Tuesday, and Wednesday’s meals. View recipe here.

Roast chicken

Fit Chef How-To: Master Kuku

“The secret to this recipe is turmeric, a powerful antioxidant that is whisked directly into the eggs,” says Guy-Hamilton. Kuku is an excellent vehicle for handfuls of fresh herbs: “A delicious combination is parsley, mint, and basil, and you’ll know it’s fully done when the center is set and it doesn’t jiggle.”


Prepare the condiments.

Make the labne and miso-cashew dressing and refill the condiment kit if needed.


Using the kuku and the condiments, you’ll prepare the first three days of lunches. Within each recipe you’ll find further directions for storing meal components and for prepping at your desk.

Wednesday Preparations:


Take 25 minutes to quickly prepare Thursday and Friday’s meals so they are as fresh as possible. This means assembling the soup (minus the broth) and preparing the dosa.

Your healthy weeknight meal plan

Warming spices shine in this week’s meal plan.

Your healthy weeknight meal plan

These flavorful recipes require little prep work.

Your healthy weeknight meal plan

Featuring protein-packed carbonara and sheet-pan salads