Healthy meal prep for fit bodies: No-cook recipes

Rethink wraps with chard leaves and rice paper.

Nutrition is more than 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, and assembled delicious kebabs.

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

See all of our plans here.

“Instead of always going for a salad, get creative with wraps, which are an excellent way to pack a large amount of nutrients into a single bite,” says Mortimer. “This week, we put the spotlight on collard greens, whole grain tortillas, and rice paper for three easy wrap methods. Then, switch it up at the end of the week with delicious chickpea-stuffed avocado and tuna salad and a bright, Asian-inspired no-cook soup made with squash zoodles.”

How to properly use wraps


When using chard leaves, first cut off the stem that extends beyond the leaf. Then, shave down the vein length-wise with a sharp paring knife; this keeps the chard pliable while wrapping it tight. For rice paper wraps, be sure to only dip them quickly in water for 15 to 20 seconds. They should still be slightly firm, which keeps it from tearing while rolling tight. You can always use a cold grain wrap, but it’s best to warm it first, either by microwave or in a dry, heated skillet. This will keep the wrap from cracking when packing it with delicious fillings.


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


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