Fuel for Forward Momentum

Healthy eating doesn’t need constant reinvention — but a little variety keeps it enjoyable.
This week focuses on balanced meals, solid protein, and simple prep, with options that feel fresh while still fitting into a busy schedule.

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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.

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Breakfast

1. Cottage Cheese Fruit Bowl

Ingredients:

• 1 cup cottage cheese

• ½ cup pineapple or berries

• 1 tbsp chopped almonds or walnuts

• Cinnamon (optional)

Instructions:

1. Add cottage cheese to a bowl.

2. Top with fruit and nuts.

3. Sprinkle cinnamon if desired.

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2. Veggie & Turkey Egg Muffins

Ingredients:

• 6 eggs

• ½ cup ground turkey (cooked)

• Chopped peppers or spinach

• Salt & pepper

Instructions:

1. Preheat oven to 375°F.

2. Whisk eggs and mix in turkey and veggies.

3. Pour into muffin tin and bake 18–22 minutes.

4. Store in fridge for quick breakfasts.

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Lunch

1. Salmon & Sweet Potato Plate

Ingredients:

• 1 salmon fillet

• 1 medium sweet potato

• Olive oil

• Salt, pepper, garlic powder

Instructions:

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

2. Roast or microwave sweet potato until tender.

3. Season and serve together.

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2. Mediterranean Chickpea Chicken Bowl

Ingredients:

• 1 cup cooked chicken

• ½ cup canned chickpeas (rinsed)

• Cucumber, tomato, red onion

• Olive oil & lemon juice

Instructions:

1. Combine all ingredients in a bowl.

2. Drizzle with olive oil and lemon.

3. Season lightly and mix.

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Dinner

1. Turkey Taco Lettuce Wraps

Ingredients:

• 1 lb ground turkey

• Taco seasoning

• Romaine or butter lettuce

• Optional toppings: salsa, Greek yogurt, avocado

Instructions:

1. Cook turkey with taco seasoning.

2. Spoon into lettuce leaves.

3. Add desired toppings.

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2. Baked Pesto Chicken & Veggies

Ingredients:

• 2–3 chicken breasts

• 2 tbsp pesto

• Cherry tomatoes

• Zucchini slices

• Green beans

• Olive oil, salt & pepper

Instructions:

1. Preheat oven to 400°F.

2. Coat chicken with pesto.

3. Add veggies to pan, drizzle with olive oil.

4. Bake 20–25 minutes until cooked through.

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Shopping List for the Week

Produce:

• Pineapple or berries

• Sweet potatoes

• Cucumber

• Green beans

• Cherry tomatoes

• Red onion

• Zucchini

• Lettuce

• Spinach or bell peppers

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Protein & Dairy:

• Cottage cheese

• Eggs

• Ground turkey

• Chicken breasts

• Salmon

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Pantry:

• Olive oil

• Almonds or walnuts

• Chickpeas

• Pesto

• Taco seasoning

• Salt, pepper, garlic powder