Fresh Fuel for a Strong Week

Written By Elevated Performance

Healthy eating works best when it’s built around foods you enjoy and can consistently prepare.
This week focuses on lean proteins, simple ingredients, and flavorful meals that support energy, recovery, and overall health without spending your entire week 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.

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. Blueberry Lemon Protein Oats

Ingredients:

  • ½ cup rolled oats

  • 1 scoop vanilla protein powder

  • ½ cup blueberries

  • Zest of ½ lemon

  • 1 cup milk or almond milk

Instructions:

  1. Cook oats according to package directions.

  2. Stir in protein powder after cooking.

  3. Top with blueberries and lemon zest.

  4. Serve warm.

2. Veggie Egg & Cheese Breakfast Burrito

Ingredients:

  • 2 eggs

  • ¼ cup shredded cheddar cheese

  • 1 whole-grain tortilla

  • Diced bell peppers

  • Salt & pepper

Instructions:

  1. Cook bell peppers in a skillet until tender.

  2. Scramble eggs with peppers.

  3. Add cheese and place mixture in tortilla.

  4. Roll tightly and serve.

Lunch

1. Greek Chicken Power Bowl

Ingredients:

  • 1 cup cooked chicken breast

  • ½ cup cooked rice or quinoa

  • Chopped cucumber

  • Cherry tomatoes

  • 2 tbsp tzatziki

  • Salt & pepper

Instructions:

  1. Add rice or quinoa to a bowl.

  2. Top with chicken, cucumber, and tomatoes.

  3. Add tzatziki and season lightly.

  4. Mix and enjoy.

2. Tuna & White Bean Salad

Ingredients:

  • 1 can tuna, drained

  • ½ cup white beans, rinsed

  • Diced cucumber

  • Lemon juice

  • Olive oil

  • Salt & pepper

Instructions:

  1. Combine tuna, beans, and cucumber in a bowl.

  2. Drizzle with lemon juice and olive oil.

  3. Season and mix well.

Dinner

1. Honey Garlic Chicken & Roasted Carrots

Ingredients:

  • 2–3 chicken breasts

  • 2 cups carrots, sliced

  • 1 tbsp honey

  • 1 tbsp olive oil

  • Garlic powder

  • Salt & pepper

Instructions:

  1. Preheat oven to 400°F.

  2. Toss carrots with olive oil and seasoning.

  3. Place chicken on sheet pan and brush lightly with honey.

  4. Bake 25–30 minutes until chicken is cooked through.

2. Teriyaki Salmon Rice Bowl

Ingredients:

  • 2 salmon fillets

  • ½–1 cup cooked rice

  • Steamed broccoli

  • 1–2 tbsp teriyaki sauce

  • Sesame seeds (optional)

Instructions:

  1. Bake salmon at 400°F for 12–15 minutes.

  2. Cook rice and steam broccoli.

  3. Assemble bowl and drizzle with teriyaki sauce.

  4. Top with sesame seeds if desired.

Shopping List for the Week

Produce:

  • Blueberries

  • Lemon

  • Bell peppers

  • Cucumber

  • Cherry tomatoes

  • Carrots

  • Broccoli

Protein & Dairy:

  • Eggs

  • Chicken breasts

  • Salmon fillets

  • Canned tuna

  • Shredded cheddar cheese

  • Protein powder

  • Tzatziki

Pantry:

  • Rolled oats

  • Whole-grain tortillas

  • Rice or quinoa

  • White beans

  • Olive oil

  • Honey

  • Teriyaki sauce

  • Sesame seeds (optional)

  • Garlic powder

  • Salt & pepper

Elevated Performance
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Flavorful Fuel for a Healthy Week