Consistency Over Complexity

Healthy eating doesn’t need to be complicated to be effective.
This week’s meals focus on steady energy, strong protein intake, and simple prep, helping you stay fueled and focused without spending hours in the kitchen.

---

Disclaimer

The meals and recipes provided in this Wellness Hub are for informational and educational purposes only. They are general suggestions meant to support healthy eating and convenience.

Please review all ingredients carefully and be mindful of any personal allergies, intolerances, or dietary restrictions. Elevated Performance LLC is not responsible for allergic reactions, food sensitivities, or adverse effects resulting from the preparation or consumption of these meals.

Always consult a qualified healthcare provider or registered dietitian for personalized nutrition guidance.

---

Breakfast

1. Protein Smoothie Bowl

Ingredients:

• 1 scoop protein powder

• 1 frozen banana

• ½ cup frozen berries

• ½–1 cup almond milk or milk of choice

• Optional toppings: granola, chia seeds, coconut flakes

Instructions:

1. Blend protein powder, banana, berries, and milk until thick.

2. Pour into a bowl.

3. Add toppings if desired.

---

2. Egg & Avocado Breakfast Bowl

Ingredients:

• 2 eggs

• ½ avocado, sliced

• Handful of cherry tomatoes

• Salt & pepper

• Olive oil or butter

Instructions:

1. Cook eggs to preference.

2. Add eggs to a bowl with avocado and tomatoes.

3. Season lightly and drizzle with olive oil if desired.

---

Lunch

1. Chicken Pesto Pasta

Ingredients:

• 1 cup cooked chicken, sliced

• 1 cup cooked pasta (regular or protein pasta)

• 1–2 tbsp pesto

• Cherry tomatoes (optional)

Instructions:

1. Combine cooked pasta and chicken.

2. Stir in pesto until coated.

3. Add tomatoes if desired.

---

2. Shrimp Quinoa Bowl

Ingredients:

• 1 cup cooked shrimp

• ½–1 cup cooked quinoa

• Avocado, tomatoes, corn, onion

• Olive oil, lemon juice

• Salt & pepper

Instructions:

1. Cook shrimp with light seasoning.

2. Build bowl with quinoa and veggies.

3. Drizzle with olive oil and lemon.

---

Dinner

1. Stuffed Bell Peppers

Ingredients:

• 3–4 bell peppers

• 1 lb lean ground beef

• ½ cup cooked rice

• ¼ cup marinara sauce

• Salt, pepper, garlic powder

Instructions:

1. Preheat oven to 375°F.

2. Cook ground beef and mix with rice and marinara.

3. Stuff mixture into halved peppers.

4. Bake 25–30 minutes.

---

2. Teriyaki Salmon Bowl

Ingredients:

• 1 salmon fillet

• ½–1 cup cooked rice

• Steamed broccoli

• 1–2 tbsp teriyaki sauce (low sugar if possible)

Instructions:

1. Bake or pan-cook salmon until flaky.

2. Serve over rice with broccoli.

3. Drizzle lightly with teriyaki sauce.

---

Shopping List for the Week

Produce:

• Bananas

• Frozen berries

• Avocado

• Cherry tomatoes

• Bell peppers

• Onion

• Corn

• Broccoli

• Lemon

---

Protein & Dairy:

• Protein powder

• Eggs

• Chicken breast

• Shrimp

• Salmon

• Lean ground beef

---

Pantry:

• Almond milk or milk of choice

• Pasta or protein pasta

• Quinoa

• Rice

• Pesto

• Marinara sauce

• Teriyaki sauce

• Olive oil

• Salt, pepper, garlic powder