Eat Well, Live Well
Healthy eating doesn't have to mean complicated recipes or expensive ingredients. The best meals are often the simplest—built around whole foods that provide lasting energy, support recovery, and bring people together around the table.
This week's recipes focus on fresh ingredients, lean protein, colorful vegetables, and wholesome carbohydrates to help you feel your best all week long.
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.
Image Disclaimer:
Any images used alongside these meals are for visual inspiration only. Elevated Performance LLC does not own the rights to these images. They are used solely as examples to help illustrate meal ideas.
Breakfast
1. Peanut Butter & Banana Breakfast Toast
Ingredients:
2 slices whole-grain bread
1 ripe banana, thinly sliced
2 tbsp natural peanut butter
1 tsp hemp hearts
Dash of cinnamon
Instructions:
Toast the bread until golden.
Spread peanut butter evenly over each slice.
Top with banana slices.
Sprinkle with hemp hearts and cinnamon before serving.
2. Veggie Cottage Cheese Breakfast Bowl
Ingredients:
1 cup cottage cheese
½ cup cherry tomatoes, halved
½ cucumber, diced
¼ avocado, diced
Everything bagel seasoning (optional)
Instructions:
Spoon cottage cheese into a bowl.
Top with tomatoes, cucumber, and avocado.
Sprinkle with seasoning if desired.
Serve chilled.
Lunch
1. Lemon Herb Chicken & Roasted Sweet Potato Salad
Ingredients:
1 grilled chicken breast, sliced
1 medium sweet potato, cubed
2 cups mixed greens
1 tbsp olive oil
Juice of ½ lemon
Salt & pepper
Instructions:
Roast sweet potatoes at 400°F for 25 minutes.
Arrange greens in a bowl.
Top with chicken and roasted sweet potatoes.
Drizzle with olive oil and lemon juice.
2. Black Bean & Quinoa Stuffed Peppers
Ingredients:
2 bell peppers, halved
1 cup cooked quinoa
1 cup black beans, rinsed
½ cup diced tomatoes
¼ cup shredded cheddar cheese
1 tsp chili powder
Instructions:
Preheat oven to 375°F.
Mix quinoa, beans, tomatoes, cheese, and chili powder.
Fill pepper halves with the mixture.
Bake for 25–30 minutes until peppers are tender.
Dinner
1. Garlic Butter Cod with Green Beans & Wild Rice
Ingredients:
2 cod fillets
2 cups green beans
1 cup cooked wild rice
1 tbsp butter
1 tbsp olive oil
Garlic powder
Salt & pepper
Instructions:
Heat oven to 400°F.
Place cod on a baking sheet and brush with melted butter and olive oil.
Season with garlic powder, salt, and pepper.
Bake for 12–15 minutes.
Serve with green beans and wild rice.
2. Ginger Sesame Chicken & Broccoli
Ingredients:
2 chicken breasts, sliced
2 cups broccoli florets
1 tbsp sesame oil
1 tbsp low-sodium soy sauce
1 tsp grated fresh ginger
1 clove garlic, minced
Instructions:
Heat sesame oil in a large skillet.
Cook chicken until lightly browned.
Add broccoli, ginger, and garlic.
Stir in soy sauce and cook until broccoli is tender-crisp.
Serve on its own or with brown rice.
Shopping List for the Week
Produce:
Banana
Cherry tomatoes
Cucumber
Avocados
Sweet potatoes
Mixed greens
Lemons
Bell peppers
Green beans
Broccoli
Fresh ginger
Garlic
Protein & Dairy:
Cottage cheese
Chicken breasts
Cod fillets
Shredded cheddar cheese
Pantry:
Whole-grain bread
Natural peanut butter
Hemp hearts
Everything bagel seasoning (optional)
Quinoa
Black beans
Diced tomatoes
Wild rice
Brown rice (optional)
Olive oil
Butter
Sesame oil
Low-sodium soy sauce
Chili powder
Garlic powder
Salt & pepper
