Fresh Starts, Simple Meals
Healthy eating doesn't have to be complicated to be effective. When meals are built around whole foods and simple ingredients, it becomes easier to stay consistent week after week.
This week's recipes focus on lean protein, colorful vegetables, healthy fats, and satisfying carbohydrates that fuel your body, support recovery, and taste great.
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. Berry Almond Chia Parfait
Ingredients:
1 cup plain Greek yogurt
½ cup mixed berries
1 tbsp chia seeds
2 tbsp sliced almonds
1 tsp maple syrup (optional)
Instructions:
Spoon half of the yogurt into a glass or bowl.
Layer with berries, chia seeds, and almonds.
Repeat with remaining yogurt and toppings.
Drizzle with maple syrup if desired.
2. Spinach, Mushroom & Goat Cheese Frittata
Ingredients:
4 eggs
1 cup spinach
½ cup sliced mushrooms
2 tbsp crumbled goat cheese
1 tsp olive oil
Salt & pepper
Instructions:
Preheat oven to 375°F.
Sauté mushrooms and spinach in an oven-safe skillet.
Whisk eggs with salt and pepper, then pour over vegetables.
Sprinkle with goat cheese.
Bake for 10–12 minutes until the eggs are set.
Lunch
1. Cilantro Lime Chicken Bowl
Ingredients:
1 grilled chicken breast, sliced
½ cup cooked brown rice
½ cup roasted corn
½ avocado, sliced
Juice of ½ lime
Fresh cilantro (optional)
Instructions:
Add rice to a bowl.
Top with chicken, corn, and avocado.
Squeeze fresh lime juice over everything.
Garnish with cilantro if desired.
2. Mediterranean Lentil Salad
Ingredients:
1 cup cooked lentils
½ cup diced cucumber
½ cup halved cherry tomatoes
2 tbsp crumbled feta cheese
1 tbsp olive oil
Juice of ½ lemon
Salt & pepper
Instructions:
Combine lentils, cucumber, tomatoes, and feta.
Drizzle with olive oil and lemon juice.
Toss gently and season to taste.
Dinner
1. Maple Dijon Salmon with Roasted Brussels Sprouts
Ingredients:
2 salmon fillets
2 cups Brussels sprouts, halved
1 tbsp Dijon mustard
1 tsp maple syrup
1 tbsp olive oil
Salt & pepper
Instructions:
Preheat oven to 400°F.
Toss Brussels sprouts with olive oil, salt, and pepper.
Mix Dijon and maple syrup, then spread over salmon.
Place salmon and Brussels sprouts on a sheet pan.
Bake for 15–18 minutes.
2. Rosemary Garlic Chicken with Roasted Butternut Squash
Ingredients:
2 chicken breasts
2 cups cubed butternut squash
1 tbsp olive oil
1 tsp dried rosemary
1 tsp garlic powder
Salt & pepper
Instructions:
Preheat oven to 400°F.
Toss squash with olive oil and half the seasonings.
Season chicken with remaining herbs.
Bake together for 25–30 minutes until chicken reaches 165°F.
Shopping List for the Week
Produce:
Mixed berries
Spinach
Mushrooms
Avocados
Limes
Fresh cilantro (optional)
Roasted or frozen corn
Cucumbers
Cherry tomatoes
Lemons
Brussels sprouts
Butternut squash
Protein & Dairy:
Plain Greek yogurt
Eggs
Chicken breasts
Salmon fillets
Feta cheese
Goat cheese
Pantry:
Chia seeds
Sliced almonds
Brown rice
Lentils
Olive oil
Dijon mustard
Maple syrup
Dried rosemary
Garlic powder
Salt & pepper
