Fuel That Fits Real Life

Written By Elevated Performance

Healthy eating works best when it supports your life — not when it adds stress. This week’s meals focus on simple structure, quality protein, and flexible prep, making it easier to stay consistent even on busy days.

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.

Breakfast

1. Protein Banana Peanut Butter Toast

Ingredients:

  • 1 slice whole-grain or sourdough toast

  • 1 tbsp peanut butter

  • ½ banana, sliced

  • 1 scoop protein powder (mixed with water or milk on the side)

Instructions:

  1. Toast bread to preference.

  2. Spread peanut butter on toast.

  3. Top with banana slices.

  4. Serve with protein shake on the side.

2. Spinach & Feta Scramble

Ingredients:

  • 2–3 eggs

  • Handful of spinach

  • 2 tbsp feta cheese

  • Salt & pepper

  • Olive oil or butter

Instructions:

  1. Heat pan with oil or butter.

  2. Add spinach and cook until wilted.

  3. Scramble in eggs and cook fully.

  4. Top with feta and season.

Lunch

1. Ground Beef Rice Bowl

Ingredients:

  • 1 cup cooked lean ground beef

  • ½–1 cup cooked rice

  • ½ cup roasted or steamed vegetables (green beans, broccoli, or peppers)

  • Olive oil, salt & pepper

Instructions:

  1. Cook and season ground beef.

  2. Assemble bowl with rice and veggies.

  3. Drizzle lightly with olive oil.

2. Turkey & Hummus Wrap

Ingredients:

  • Whole-grain wrap or tortilla

  • 4–6 slices deli turkey

  • 2 tbsp hummus

  • Lettuce and tomato

Instructions:

  1. Spread hummus on wrap.

  2. Layer turkey, lettuce, and tomato.

  3. Roll and slice in half.

Dinner

1. Honey Garlic Chicken Stir Fry

Ingredients:

  • 2 chicken breasts, sliced

  • 1 bell pepper, sliced

  • 1 cup snap peas or broccoli

  • 1–2 tbsp honey

  • 1 tbsp soy sauce or coconut aminos

  • Olive oil, garlic

Instructions:

  1. Heat oil in a skillet and cook chicken until browned.

  2. Add veggies and garlic, cook until tender.

  3. Stir in honey and soy sauce.

  4. Serve over rice or cauliflower rice.

2. Baked Cod with Roasted Potatoes

Ingredients:

  • 2 cod fillets

  • 1–2 baby potatoes, halved

  • Olive oil

  • Lemon juice

  • Salt, pepper, paprika

Instructions:

  1. Preheat oven to 400°F.

  2. Toss potatoes with olive oil and roast for 20 minutes.

  3. Add cod to pan, season, and drizzle with lemon.

  4. Bake another 12–15 minutes until fish flakes.

Shopping List for the Week

Produce:

  • Bananas

  • Spinach

  • Bell peppers

  • Green beans, broccoli, or snap peas

  • Lettuce

  • Tomato

  • Baby potatoes

  • Lemon

  • Garlic

Protein & Dairy:

  • Eggs

  • Chicken breasts

  • Lean ground beef

  • Deli turkey

  • Cod fillets

  • Feta cheese

  • Protein powder

Pantry:

  • Peanut butter

  • Olive oil

  • Rice

  • Honey

  • Soy sauce or coconut aminos

  • Hummus

  • Salt, pepper, paprika

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