Fuel for Better Habits

Healthy eating works best when it becomes part of your routine instead of another thing to manage.
This week focuses on simple meals, balanced nutrition, and affordable ingredients, helping you stay consistent with less stress and more structure.

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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.

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Breakfast

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1. Raspberry Vanilla Protein Bowl

Ingredients:

• 1 cup Greek yogurt

• ½ cup raspberries

• 1 scoop vanilla protein powder

• 1 tbsp sunflower seeds

Instructions:

1. Add yogurt to a bowl.

2. Stir in protein powder.

3. Top with raspberries and sunflower seeds.

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2. Sausage & Egg Breakfast Tacos

Ingredients:

• 2 eggs

• 2 breakfast sausage links, chopped

• 2 small tortillas

• Salt & pepper

Instructions:

1. Cook sausage pieces in a skillet.

2. Scramble eggs into the pan.

3. Add mixture into tortillas and season lightly.

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Lunch

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1. Buffalo Chicken Rice Bowl

Ingredients:

• 1 cup cooked chicken breast

• ½–1 cup cooked rice

• Chopped celery

• 1–2 tbsp buffalo sauce

• Optional: drizzle of ranch or Greek yogurt

Instructions:

1. Toss chicken lightly in buffalo sauce.

2. Add rice and celery to bowl.

3. Top with ranch or yogurt if desired.

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2. Roast Beef & Potato Bowl

Ingredients:

• 4–6 oz deli roast beef

• 1 medium potato, diced and cooked

• Spinach or mixed greens

• Olive oil

• Salt & pepper

Instructions:

1. Cook potatoes until tender.

2. Assemble bowl with roast beef and greens.

3. Drizzle lightly with olive oil and season.

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Dinner

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1. Maple Dijon Chicken Sheet Pan

Ingredients:

• 2–3 chicken breasts

• 1 tbsp maple syrup

• 1 tbsp Dijon mustard

• Broccoli florets

• Olive oil

• Salt & pepper

Instructions:

1. Preheat oven to 400°F.

2. Mix maple syrup and Dijon together.

3. Coat chicken lightly and place on sheet pan with broccoli.

4. Drizzle vegetables with olive oil.

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

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2. Beef & Mushroom Rice Skillet

Ingredients:

• 1 lb lean ground beef

• Sliced mushrooms

• ½–1 cup cooked rice

• Olive oil

• Garlic powder

• Salt & pepper

Instructions:

1. Brown ground beef in skillet.

2. Add mushrooms and cook until softened.

3. Stir in rice and seasonings.

4. Cook until heated through.

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Shopping List for the Week

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Produce:

• Raspberries

• Celery

• Potatoes

• Spinach or mixed greens

• Broccoli

• Mushrooms

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Protein & Dairy:

• Greek yogurt

• Eggs

• Breakfast sausage

• Chicken breasts

• Deli roast beef

• Lean ground beef

• Protein powder

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Pantry:

• Rice

• Small tortillas

• Buffalo sauce

• Ranch or extra Greek yogurt (optional)

• Olive oil

• Maple syrup

• Dijon mustard

• Sunflower seeds

• Garlic powder

• Salt & pepper