Fuel That Keeps It Simple
Healthy eating works best when it stays simple enough to follow through on.
This week focuses on easy meals, solid protein, and minimal prep, helping you stay consistent without adding stress to your day.
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. Apple Peanut Butter Protein Smoothie
Ingredients:
1 apple, chopped
1 scoop vanilla protein powder
1 tbsp peanut butter
1 cup milk or almond milk
Ice (optional)
Instructions:
Add all ingredients to a blender.
Blend until smooth.
Serve immediately.
2. Cottage Cheese & Honey Toast
Ingredients:
1 slice whole-grain toast
½ cup cottage cheese
1 tsp honey
Cinnamon (optional)
Instructions:
Toast bread to preference.
Spread cottage cheese on top.
Drizzle with honey and sprinkle cinnamon if desired.
Lunch
1. Chicken & Sweet Corn Rice Bowl
Ingredients:
1 cup cooked chicken
½–1 cup cooked rice
½ cup corn
Olive oil
Salt & pepper
Instructions:
Combine rice, chicken, and corn in a bowl.
Drizzle lightly with olive oil.
Season and mix.
2. Tuna Pasta Salad
Ingredients:
1 can tuna (drained)
1 cup cooked pasta
Chopped celery or cucumber
1 tbsp Greek yogurt or light mayo
Salt & pepper
Instructions:
Combine tuna, pasta, and vegetables.
Mix in yogurt or mayo.
Season lightly and chill if desired.
Dinner
1. Oven-Baked Chicken Sausage & Potatoes
Ingredients:
4 chicken sausages
2–3 potatoes, diced
Olive oil
Italian seasoning
Salt & pepper
Instructions:
Preheat oven to 400°F.
Toss sausage and potatoes with oil and seasoning.
Bake 30–35 minutes until cooked through.
2. Ground Turkey & Spinach Skillet
Ingredients:
1 lb ground turkey
2 cups spinach
Olive oil
Garlic powder
Salt & pepper
Instructions:
Brown ground turkey in a skillet.
Add spinach and cook until wilted.
Season and serve.
Shopping List for the Week
Produce:
Apples
Spinach
Corn (fresh or frozen)
Celery or cucumber
Potatoes
Protein & Dairy:
Cottage cheese
Chicken breast
Chicken sausage
Ground turkey
Canned tuna
Greek yogurt
Pantry:
Protein powder
Peanut butter
Whole-grain bread
Rice
Pasta
Olive oil
Italian seasoning
Garlic powder
Honey
Salt & pepper
