Fuel for Focus and Follow-Through

Written By Elevated Performance

Healthy eating works best when it helps you stay locked in and consistent.
This week’s meals focus on balanced nutrition, solid protein sources, and straightforward preparation, helping you stay fueled without adding complexity to your week.

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. Mango Coconut Protein Smoothie

Ingredients:

  • 1 scoop vanilla protein powder

  • ½ cup frozen mango

  • 1 cup coconut milk or almond milk

  • 1 tbsp chia seeds

  • Ice (optional)

Instructions:

  1. Add all ingredients to a blender.

  2. Blend until smooth.

  3. Serve immediately.

2. Avocado Egg Breakfast Toast

Ingredients:

  • 1 slice whole-grain or sourdough bread

  • ½ avocado

  • 2 eggs

  • Salt & pepper

  • Red pepper flakes (optional)

Instructions:

  1. Toast bread to preference.

  2. Mash avocado onto toast.

  3. Cook eggs to preference and place on top.

  4. Season with salt, pepper, and red pepper flakes.

Lunch

1. Lemon Chicken & Farro Bowl

Ingredients:

  • 1 cup cooked chicken breast

  • ½–1 cup cooked farro

  • Chopped cucumber and cherry tomatoes

  • Olive oil

  • Lemon juice

  • Salt & pepper

Instructions:

  1. Combine farro, chicken, and vegetables in a bowl.

  2. Drizzle with olive oil and lemon juice.

  3. Toss lightly and season.

2. Smoked Salmon Protein Plate

Ingredients:

  • 3–4 oz smoked salmon

  • Mixed greens

  • ½ avocado, sliced

  • Cherry tomatoes

  • Olive oil and lemon juice

Instructions:

  1. Arrange salmon, greens, avocado, and tomatoes on a plate.

  2. Drizzle lightly with olive oil and lemon juice.

  3. Season if desired.

Dinner

1. Garlic Herb Pork Tenderloin

Ingredients:

  • 1 pork tenderloin

  • 2 tbsp olive oil

  • Garlic powder

  • Italian seasoning

  • Salt & pepper

Instructions:

  1. Preheat oven to 400°F.

  2. Rub pork with olive oil and seasonings.

  3. Bake 25–30 minutes until cooked through.

  4. Slice and serve with vegetables or potatoes.

2. Chicken & Vegetable Stir Fry

Ingredients:

  • 2 chicken breasts, sliced

  • Broccoli and bell peppers

  • Olive oil

  • Soy sauce or coconut aminos

  • Garlic powder

Instructions:

  1. Heat oil in skillet or wok.

  2. Cook chicken until browned.

  3. Add vegetables and cook until tender.

  4. Stir in soy sauce and seasoning.

  5. Serve alone or over rice.

Shopping List for the Week

Produce:

  • Mango (frozen)

  • Avocado

  • Cucumber

  • Cherry tomatoes

  • Mixed greens

  • Broccoli

  • Bell peppers

  • Lemon

Protein & Dairy:

  • Eggs

  • Chicken breasts

  • Smoked salmon

  • Pork tenderloin

  • Protein powder

Pantry:

  • Whole-grain or sourdough bread

  • Farro

  • Olive oil

  • Chia seeds

  • Soy sauce or coconut aminos

  • Garlic powder

  • Italian seasoning

  • Salt & pepper

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