Fuel for a High-Energy Week

Eating healthy shouldn’t feel complicated. Each week inside the Wellness Hub, you’ll get simple, energizing meals you can make fast — without a long ingredient list or hours in the kitchen.

This week features two breakfasts, two lunches, and two dinners designed to keep you full, focused, and feeling good. A full shopping list is included at the bottom so you can grab everything in one trip.

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.

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Breakfast

1. Protein-Packed Cottage Cheese Bowl (5 minutes)

Ingredients:

• 1 cup cottage cheese

• 1 cup berries (strawberry/blueberry mix)

• 1 tbsp honey

• 1 tbsp chia seeds

• Optional: handful of granola

Instructions:

1. Add cottage cheese to a bowl.

2. Top with berries, chia seeds, and a drizzle of honey.

3. Add granola for crunch if desired.

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2. Veggie Egg Scramble + Toast

Ingredients:

• 3 eggs (or 1 egg + 3 egg whites)

• ½ cup spinach

• ¼ cup diced bell peppers

• ¼ cup diced onion

• Salt + pepper

• 1 slice whole-grain or sourdough toast

Instructions:

1. Sauté peppers and onions until soft.

2. Add spinach and cook until wilted.

3. Pour in eggs and scramble.

4. Serve with a slice of toast.

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Lunch

1. Greek Chicken Bowl

Ingredients:

• 1 cooked chicken breast (grilled or rotisserie)

• ½ cup cooked rice or quinoa

• ½ cup cucumber, chopped

• ½ cup cherry tomatoes

• 2 tbsp feta

• 1 tbsp olive oil + lemon squeeze

Instructions:

1. Build your bowl with rice, chicken, cucumbers, tomatoes.

2. Add feta and drizzle olive oil + lemon.

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2. Tuna & Avocado Protein Salad

Ingredients:

• 1 can tuna

• ½ avocado

• 1 tbsp Greek yogurt

• 1 tbsp lemon juice

• Salt + pepper

• Serve on: rice cakes, toast, or over greens

Instructions:

1. Mash avocado and mix with tuna.

2. Add yogurt, lemon, salt, and pepper.

3. Serve however you like.

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Dinner

1. Crockpot Salsa Chicken (4 hours)

Ingredients:

• 2–3 chicken breasts

• 1 jar salsa

• 1 packet taco seasoning (or DIY)

Instructions:

1. Place chicken in crockpot.

2. Add salsa + seasoning.

3. Cook on LOW 4–6 hours.

4. Shred and serve with rice, tortillas, or over greens.

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2. Simple Lemon Herb Salmon + Veggies

Ingredients:

• 2 salmon fillets

• 1 lemon

• 1 tbsp olive oil

• Salt, pepper, garlic powder

• 1 cup broccoli or green beans

Instructions:

1. Place salmon on a sheet pan.

2. Season with salt, pepper, garlic powder, olive oil, and lemon slices.

3. Add veggies around the salmon.

4. Bake at 400°F for 14–16 minutes.

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Shopping List for the Week

Produce:

• Berries (1–2 cups)

• Spinach

• Bell peppers

• Onion

• Cucumbers

• Cherry tomatoes

• Lemon (2)

• Broccoli or green beans

• Avocado

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Protein & Dairy:

• Eggs

• Cottage cheese

• Feta cheese

• Greek yogurt

• Chicken breasts (4–6)

• Salmon (2 fillets)

• Canned or Packaged tuna (1–2 cans)

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Pantry:

• Honey

• Chia seeds

• Granola (optional)

• Rice or quinoa

• Whole-grain or sourdough bread

• Taco seasoning

• Salsa

• Olive oil

• Salt, pepper, garlic powder

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Optional:

• Rice cakes

• Tortillas