Gluten-free meal prep for fit bodies

These healthy recipes use zoodles and chicken in fresh new ways.

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 perfected four- and six-minute eggs, learned to make a healthier version of quiche called kuku, assembled delicious kebabs, got creative with wraps, and more.

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

See all of our plans here.

“Holly and I both eat foods that aren't gluten-free, but sometimes taking a break from the proteins found in wheat is just a good thing," says Mortimer. New York City-based nutritionist Carolyn Brown agrees: "I definitely think that if your intolerance to dairy, gluten, soy, or other common trigger foods isn’t severe, you’ll see benefits if you cut back on them.” You might find you have more energy, less bloating, and fewer headaches, she adds. This week, high-performers learn a culinary technique and DIY marinade that will infuse roast chicken with bright, zesty flavor for Monday through Wednesday’s lunches. Then, switch it up with succulent salmon on Thursday and end the week with a vegetarian, tofu-based bowl on Friday.


Shop for all the ingredients and allow two hours to prepare the meals. View shopping list here.
Prepare the condiments. Make the green goddess marinade and pad Thai dressing.

Roast the green goddess spatchcocked chicken. View recipe here.

spatchcocked chicken


Spatchcocking (or butterflying) a chicken is when the backbone is entirely removed allowing it to be completely opened and flattened. "Pro chefs do this instead of roasting a chicken whole, because it significantly reduces cooking time," says Mortimer. "Further, by increasing the surface area of the bird you get crispy skin and juicy meat." The secret to successfully cutting out the backbone is a good set of kitchen shears, she adds. "All athletes should invest in a multi-purpose pair, which can also be used for shaving down the stem of chard leaves for wraps and even opening a tight jar lid."


Assemble all of the lunches and store in the fridge.