Healthy meal prep for fit bodies: week 4

Make a variety of kebabs and a tasty lamb burger.

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 guide was created by Katzie Guy-Hamilton, chef and director of food and beverage at Equinox.

See all of our plans here.

In week one, athletes mastered roast chicken. Week two featured techniques for perfecting four- and six-minute eggs, while week three tackled a healthier version of quiche called kuku. This week, learn how to assemble delicious kebabs.

“Kebabs don’t have to be relegated to the grill, and for big groups only,” says Katzie Guy-Hamilton, chef and director of food and beverage at Equinox. “This week, we master individual fish, chicken, and tofu skewers for Monday through Thursday lunches.” In anticipation of the weekend, Friday’s dish calls for a different protein, lamb. “It makes an excellent burger when combined with flavors often used in Moroccan cooking such as harissa and mint for a luxurious, yet healthy way to end the work week.”

Sunday Preparations:

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

Prepare the condiments and cook the quinoa.

Make the harissa and harissa hummus and refill the condiment kit if needed.


Make the Kebabs for Monday, Tuesday, and Wednesday’s meals.



“Kebabs are magical for meal prep: They allow you to appropriately portion clean protein and veggies onto skewers and can be roasted in the oven together to save on time,” says Guy-Hamilton. “The trick is to bookend the kebabs with veggies, which soak up the juices and any flavors from the protein.” And don’t be afraid to play with sweet and savory combinations. For example, olives add terrific brine to balance out the sweetness of sun-dried tomatoes. “The sky is the limit when it comes to flavors,” she adds. “You can use different iterations of the same batch of vegetables and then lean on enhancers such as spices, seasoned oils, olives, citrus squeezes, you name it. All of a sudden two identical chicken kebabs become a Thai or Mediterranean al fresco break.”

Wednesday Preparations:


Take 25 minutes to quickly prepare Thursday and Friday’s meals so they are as fresh as possible. This means roasting the tofu and preparing the lamb burger.